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11-09-2018, 02:48 PM
#711
11/9/18
Squat: [135, 165, 195, 225, 245] x3
Bench: 205x3x7
Chin: BWx5, +25x3, +40x3, +55x3
Ok I think I have officially turned off Atrophy Avenue and back on to the Road to 405. My back feels about 90% right now and ready to pretty much train normal from here on out. I have to train Sunday/Wed/Fri next week so held back a bit today but I feel good overall. Let the gainz begin
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11-14-2018, 10:45 AM
#712
11/11/18
Squat: 205x3x3
Bench: 245x2
Had to keep it short. Was on short recovery, bad sleep and bad food.
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11-14-2018, 03:24 PM
#713
11/14/18
Press: [165, 167.5, 170] x2, 135x7
Ryan Arnold on Instagram: “170x2. Moved pretty well. Will go for a 1RM next week”
Bench: 185x3x5
Deadlift: 135x5, 225x3, 315x2, 345x3
Not out of the woods yet with the deadlift. I used to be able to do it correctly! Going to look back at some of my past vids and see what adjustments I can make
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11-16-2018, 03:26 PM
#714
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11-19-2018, 03:25 PM
#715
11/19/18
Squat: 195x3x3 - Paused
Bench: [250, 255, 260, 265] x1
Ryan Arnold on Instagram: “265x1. Nice and smooth. Planned heavy singles today but not to failure. Thanks for the spot @coach_novak”
Squats felt fine. Bench moved quite well. I wasn't going to push anything hard RPE-wise today but I seemed to get in the groove and 265 moved faster than the previous ones I think. Good to know there's some left in the tank there.
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11-21-2018, 02:34 PM
#716
11/21/18
Press: [175, 177.5] x1
Ryan Arnold on Instagram: “177.5x1. Pretty smooth. Thanks to @lulu.faria for the professional camera work”
Deadlift: [135, 185, 225, 275, 315] x3
Press went pretty well. I had a migraine today so I think that downgraded me a bit. Just continued to work on form in the DL. Will take Friday off then back to battle next week
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11-26-2018, 02:48 PM
#717
11/26/18
Squat: [205, 215, 225, 235] x3
Bench: 215x5x3
Chin: 9,8,7,6,5,4,4,3,3,3,3,3 = 58 reps
Ok I actually feel like I'm on the Road to a 405 Squat yet again. Squats felt good today and my back had almost no stiffness afterwords. Will take the next 4 weeks to ease into a new 2 week intermediate split and then be ready to go hard in 2019.
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11-28-2018, 02:44 PM
#718
11/28/18
Press: 150x3x2, 135x6
Bench: 175x3x5
Deadlift: [135, 225, 275, 275] x5
Feels good to be doing pain free fahvs on the deadlift again. Onward
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11-30-2018, 02:53 PM
#719
11/30/18
Squat: 245x3
Bench: 235x3x2
Chins: BWx5, [+25, +40, +55] x3
Woke up with back pain. Figured I just slept funny. Have had this happen before and it just went away after a couple hours. Nope, not today. Had to take it easy with squats yet again. Makes no sense. Was completely fine during deadlifts wednesday and felt totally fine yesterday. Sigh
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12-03-2018, 02:19 PM
#720
12/3/18
Squat: 225x4x3
Bench: 215x5x4
Chins: 9,8,7,6,5,4,4,3,3,3,3,3,2 = 60 reps
Well I think I'm finally 100%. Will know tomorrow if there is no back pain. Feels good. Time to get strong again
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