Stroup's Log

[Oldster]

I don't know about impressive oldster I just keep showing up and lifting.

Just one of the many reasons it's so impressive!

[Patrick Stroup]

Oldster I was told a long time ago show up sit down and shut up, you'll be alright if you do just that.

171021 bw274 day 5
Squat 345x2x5
DB Pullovers 65x5x5
DB RDL 75'sx5, 85'sx5, 100'sx5
DB Shrugs 60'sx15x3
DB curls 20'sx15x3

I'm just here to squat and listen to metal.

[Oldster]

If my dad was correct, you are exactly right. You grew up with Bud, too!

Show up, lift hard and smart, go home and ready for the next session.

Nice.

[Patrick Stroup]

171022 bw272
Squat 225x6x2, 275x4x2, 315x2x2
DB Incline 80'sx5, 85'sx5x2, 90'sx5
Facepulls 80'sx15x4
DB Rear Laterals 7.5'sx15x4
CGBP 135x10, 155x10, 185x10, 205x10

Lighter day squatting surprisingly my legs don't feel super run down. Super setted a Press with a reardelt move.

[Patrick Stroup]

171023 bw273
Squat 265x5, 275x5, 305x4x2, 345x3x2, 305x6
2A)Pullups 4, 4, 4
2B)DB Pullovers 65x6, 6, 6
3A)BB Curls 60x10, 70x10x3
3B)DB Shrugs 70'sx10, 75'sx10, 80'sx10, 10

Got rained out at work, so hit this at 9am this morning. Squat is MOVING right now. Legs feel strong. Hopefully at the end of this specialization program I can hit a nice PR.

[Patrick Stroup]

171024 bw275
Squat duh 305x2, 325x2, 345x2, 365x2, 315x5
Bench 175x10, 205x8, 215x6, 245x4@8, 185x10
Had to skip tricep stuff.

Squat feels terrific even after a miserable day of setting power poles in a swamp. Bench feels ok as well.

[Patrick Stroup]

Went up to Rhode Island for the past week restoring power. So basically ate and slept like shit for an entire 7 days. I did however buy Andy Baker's power building book and I am going to give its protocols a swing.

171106 bw278 (bloated terrible) Chest n Biceps
Bench (paused like always) 205x8x3
Incline (paused) 155x10, 145x12, 135x12
DB Flyes 25'sx15, 20'sx20, 15'sx20
EZ Bar Curls 75x12, 70x12, 65x12
Hammer Curls 30'sx12, 25'sx12, 20'sx12

Super light but awesome pump. I've always been a BIG fan of Andy so gonna run this till the wheels fall off.

[Patrick Stroup]

171107 bw275 Lega Hams Focus
Dead 365x8x3
SSB Squat 225x8, 205x10, 185x10
Lying Leg Curls 100x15, 9, 8, 90x7, 80x11
GHD Situpa 3x10

Deads were cake. SSBs in flat shoes sucked ass I've just become so much stronger with high bar that any hip focused squat just stretches the hell out my hams. So looking forward to shoring up that perceived weak link. Leg curls were miserable after all that.

[Patrick Stroup]

171109 bw278 shoulders triceps
Press 115x8x3
Seated DB Press 40'sx12, 35'sx12, 30'sx12
Laterals 75 total reps big ass drop set 20's to 10's
CGBP 185x10, 165x11, 155x12
Seated Dipa 205x12, 185x12, 165x12

Shoulders are easily my biggest weakness on my upperbody. And toasting them with three movements then trying to close Grip exemplified that. Lol

171110 bw278 upperback
Pullups 6 singles (being fat sucks)
Pulldowns wide 165x12, 150x12, 135x12
Bent Row 225x8x3
Strict Shrugs 135x12x3
Facepulls 80x15x3
DB Curls 20'sx20x2

Honestly don't like training just back but giving this program an honest swing. Those six singles were emaculate form for my fat ass lol. They'll get better as I drop the chub.

[Patrick Stroup]

171111 bw275
Bench 225x3x5
Incline 175x6x4
DB Bench 70'sx8x3
DB Flyes 25'sx15x2

I'll squat tomorrow. But decided to just hit 93 reps of chest. Everything felt alright right shoulder a little pissed but I'll get it right.