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WEEK 7
2/15/21 BW 342 lbs kcal 2360
SQUAT 410#x5x3
PRESS 210x5x3
Chins blk monster band x4,4,3,3 (14reps)
SQ- felt way heavier than 405, almost missed 14th rep. Very fatigued
Press same weight, got all the reps. 4th and 5th reps getting grindy, drop to 1lbs jumps??
Chins- added reps, faster out of the bottom
2/17/21 WED. WEEK7 BW 345lbs kcals 2088
BJJ 1030-1130
DEADLIFT 430# x4,3 (SS belt, alt grip)
BENCH 325# x5,4,5
Kroc row 110# x10,10,20 (straps)
DL- alt grip started fading in set 1, rep 3, made the pull but switched alt grips. Don't like right hand pronated feels off balance.
BP 2nd set was rest related issue, got stapled on the 5th rep. 10min off got all 5 of 3rd set, 5th rep was ugly. Thinking of decreasing jumps
2/20/21 SAT. BW 345 lbs. Kcals 2600
SQUAT 415# x5x3
PRESS 212# x3,5,5
Chins, black monster band x3,3
Squats felt very heavy, 3rd workout in a row I didn't think they were gonna go. I almost loaded 412.5#, but then the words, "Don't be a fucking Pussy," kept going through my head and I figured well shit I'll load 415#, if it doesn't go at least I learned something. And up it went. 2/20/21 SQUAT 415#x5 set 3 - YouTube
The first set of press stapled me after the 3rd rep. At first I was gonna blame my 17 hour shift and do a 3x3 but a timed 10 minutes rest and I made 2 more sets of 5. The last rep lasted about 7 seconds. I thought about bailing. But then I remembered, "don't be a pussy" 2/20/21 PRESS 212#x5 set3 - YouTube
Short time for pullups, then off to work for another 12 hr shift.
Last edited by Myles Shaw; 02-26-2021 at 02:50 AM.
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WEEK 8. Kcals between
2/22/21 MON. BW 347 lbs
cals between 1800-3000
5 min bike
DEADLIFT 435#X4(f), 1
405#x4
BENCH 4(f), 3,3
Kroc row 115#, x10,10,20 (no straps)
DL couldn't get back set, should have re-run 430, getting greedy. Felt like I had food in stomach on step 4, burping food, but I ate lunch 4 hours prior, WTF?
BP- heavy stall. Shitty day for lifts not sure what my problem is, not mentally engaged today.
2/25/21 THUR BW 343lbs
SQUAT 420#x5,3,3
2/25/21 SQUAT 420# x5 set 1 - YouTube
PRESS 214#x3,4,4
2/25/21 PRESS 214# x 4 set 3 - YouTube
Chins (black monster band) x 4x3
Felt like shit today
Started off the week with a little food binge, then did not maintain nutrition, mostly a protein shake in the morning and full meal for dinner. it showed today. Moms birthday yesterday, she conned me into a bunch of manual labor at her property. Tried to eat enough steak and cake last night to fuel today but it didn't pan out.
Weight maintained, but I am down a notch on my work belt.
Sent from my moto g power using Tapatalk
Last edited by Myles Shaw; 02-26-2021 at 02:52 AM.
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SUN 2/28/21 BW 345
Squat 375# x5x3
Bench 295# x5x3
Deadlift 405#
Tue 3/2/21
SQ lite 300# x5x3
Press 195# x5x3
Deadlift 405#
3/5/21 NO TRAIN
hold over shifts no sleep
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MON 3/7/21
Squat 375#x5x5
Bench 290#x5x3 (mislead)
Bench 300# 5x3
Pulldown 165# x10x3
Week long training out of town. Mon/Thur only training days.
THUR 3/11/21 Light
Squat 315#x5x3
405#x3
Press 200#x5x3
225#x4
Deadlift 415#x5
Globo gym, couldnt even find 2.5# plates and some ass had was taking 45s from my pile when i moved from squat to press. I kinda miss globo shenanagins. This 6'4" chop stick next to me set up in the cage for rack pulls from the knees, then stood on a 6-8" box. Deficit rack pulls?? at 315#. Only able to lift this day on HLM so did some heavier sets.
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3/21/21 sun Heavy
Squat 285#x5x5
Bench 305#x5x5
Pulldown 165# x10x5
DV side fly 20#x10x3
Another week of out of town training for work. Sick in-between the trainings missed a week of lifting.could not find a local gym to train for the week.
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3/27/21 SAT
Week after no train work up to some heavy doubles to remind myself I'm not a pussy
Squat 405#x2
Press 225#x2
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WEEK 1 LP after layofy
MON 3/29/21
SQ 365# x5x3
BP 275# x5x3
DL 455# x1 joker
DL 405 x3x3 (felt vomity, ate too soon before)
WED 3/31/21
SQ 375# x5x3
PR 185# x5x3
DL 415#x4,1 ( belt wider stance, better back set)
FRI
None late work shifts stay over
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Week 2 LP after layoff
MON 4/5/21
SQ 385# x5x3
BP 285# x5x3
DL 475#x1 (Joker set)
DL 425#x5
Sq had shitty misgrooved reps.
DL form breakthrough, wider stance, shins at the very edge of smooth, feet more forward, better brace
TUE 4/7/21
SQ 395# x5x3
PR 185 x5x3
DL 485#x1 joker
DL 435#x3, 1
Too short rest, 4th DL rep got stuck mid thigh. Spent after heavy pull
FRI no lift. Another late week of late work shifts, 4-5 hours sleep .
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Week 3 LP after layoff
MON 4/12/21
SQ 405# x5x3
BP 295# x5x3
DL 500#x1 (PR)
PD 180# x10x3 ( short ROM)
Fuck around single set Deadlift. Feel better about life now. Spent after the single, PD to get some back work but preserve the low back. Back not in full extension on the 500# pull
WED 4/14/21
SQlite 325# x5x3
PR 200# x5x3
PC 145#x3x5
PC 2 missed reps, rack it wrong cranked wrists but caught in delts but had to shoot hands through zombie style
FRI 4/16/21
SQ 425# x5
BP - none
DL 435#x3(f), +1 ( 5 sec grind on missed 4th rep, back not in extension)
Not enough time to finish workout before work, skipped bench, fucked up back extension again. Need to film and check for form
Last edited by Myles Shaw; 04-24-2021 at 07:01 PM.
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Week after layoff slowly moving back towards HLM
MON 4/19/21
SQ 405#x3x5
BP 300#x5
Didn't finish, family stuff
TUE 4/21/21
Power clean 195#x3x3
BB curl 75#x10x3
Cooking and zoom appointment didn't finish workout
SAT 4/25/21
SQ 430#x5
BP 325#x5
DL 435#x5
LTE 110#x10x3
Filmed the DL did a couple from the top down after taking bar out of the pins in full extension to find out where my hips and back are at the bottom. This is a much lower position than "hips higher than you think they need to be" my back is almost at a 45 degree angle but extension maintained tight during the 5RM, hips didn't raise before pull. Will monitor this
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