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05-20-2022, 07:16 AM
#171
Heavy DL/Volume Bench
DL w/straps and belt - work up to 435 x 5
Rows w/belt and straps - 225 x 10 x 2
Incline bench - inclined on two 45 and 35 lb plates - 195 x 8 x 5
Pullups - 11
After yesterday's volume squats, I was pretty trashed. Happy to get 435 x 5.
Tried something different on bench - added a moderate incline. Trying to keep some variation here without trashing myself with too much weight. After the first set or two, these went pretty good.
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05-23-2022, 09:54 AM
#172
Today: Heavy Bench/Light Press
Bench - 270 x 5, 245 x 5 x 4
Press w/belt - 150 x 5 x 3
Dips - BW + 35 x 12, 11, 10
Pullups - BW + 35 x 5, Dropped weight and did 5 more (BW only) pullups.
My daughter (oldest child) graduated HS yesterday - so I guess I'll count that as a PR in terms of child-rearing...
Proud of her.
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05-24-2022, 11:46 AM
#173
Today's work: Heavy Squat + Volume / Volume DL
SSB w/belt - 370 x 5, 335 x 5 x 4
DL w/belt and straps (trying for speed) - 370 x 5 x 3
Pullups w/straps - BW + 25 x 7, 6, 5
I changed my programming up. Originally, I was doing a lower and upper body movement every day, but I've changed to an upper/lower split. Doing a lower body movement every day was just too much for my lower back, which never really seemed to recover.
It was not a good program for me, long term. So now I'm doing a TM inspired 4 day split, but on heavy day, I do backoff sets as well, which kinda gives the effect of Intensity + volume all in the same day. Then, a light day a few days later. So, i guess it's kinda like a heavy-light split. Kinda. I'm no Andy Baker when it comes to programming. We'll let it roll and see how it goes. I do remember doing something like this the first year of my lifting and I had great success - but that was about 5 years and 40 pounds ago. We'll see how I fare now.
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05-26-2022, 09:48 AM
#174
Today's work: Heavy press + volume press / Medium bench / Accesories
Press w/belt - 170 x 4, 150 x 5 x 4
Bench - 245 x 5 x 3
Pullups (BW) - 14
DC LTE - 90 x 14, 7, 4
DC Curls - 90 x 12, 6, 3
Down to low 220s in weight now - fasted again yesterday.
I think I need to pop another hole in the belt. Lost enough weight where I don't think the belt is giving me much support any more.
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05-27-2022, 09:33 AM
#175
Today: Heavy DL/Medium Squat
DL w/belt and straps - 440 x 5, RDL - 315 x 5 (Done slowly - I was already fried)
SSB w/belt - 335 x 5 x 3
Rows w/belt and straps - 185 x 10 x 3
I was fried today. Had very low energy. Diet killing my gains, bro!
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05-31-2022, 07:16 AM
#176
Yesterday - Heavy Bench/medium Press
Bench - 272.5 x 4, 245 x 5 x 4
Press w/belt - 150 x 5 x 3
Dips - BW + 35 x 3 sets.
Today - Heavy Squat/Medium DL
SSB w/belt - 375 x 4, 335 x 5 x 3
DL w/belt - 370 x 5 x 3 (trying for speed).
Weighted Pullups - BW+25 x 9, 6, 6
Just trying to maintain the strength I have through this cut. Trying to stay positive and cut down volume a tad to compensate.
Again - I need to cut another hole in my belt - it's hardly offering any support now.
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06-01-2022, 08:17 AM
#177
Today - Cardio/HIIT
Did circuits of pullups, BW tricep extensions, and lunges. Between each circuit, did about 7 minutes of moderate, uphill walking on the treadmill.
Good light workout.
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06-02-2022, 06:49 AM
#178
Today - Heavy Press/medium bench/upper arms
Press + belt - 170 x 3, 3, 150 x 5 x 4
Bench - 245 x 5 x 3
Curls - 90 x 13 + 7 + 3
LTE - 90 x 13 + 7 + 3
Weight loss definitely affecting press. This was expected, but that doesn't mean I like it!
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06-03-2022, 07:58 AM
#179
Heavy DL/Medium Squat/Rows
DL + belt and straps - 445 x 4, 405 x 5
SSB w/belt - 335 x 5 x 3
Rows w/belt and straps - 225 x 10 x 3 (more like heaves toward the latter part of each set).
I weighed myself and hit my initial target weight of 220. I may try to drop another 5 lbs.
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06-06-2022, 06:58 AM
#180
Heavy Bench/Med Press/Dips n stuff
Bench - 272.5 x 4, 247.5 x 5 x 4
Press w/3" belt - 152.5 x 5 x 3
Dips - BW + 45 x 12, 10, 9
Pullups - BW + 45 x almost 5, BW x 5
Planks - 60s
Weight loss continues. Happy to just be able to repeat last weeks set of 4 at 272.5. I thought about going for the 5th rep, but I think I had a < 50% chance of getting it - and even if I did, it would've been an epic grind. Just wasn't worth it in the context of weight loss.
I've switched to my son's single ply, 3" belt. My 4" belt, when tightened appropriately around my less expansive waist, now sticks into my lower rib cage and doesn't seem to offer as much support. I now understand why my son doesn't like using my 4" belt.
Down about 10 - 12 lbs and a belt loop. My 36" pants are feeling loose. So, I got that going for me. Also noticed my BP is down a bit. Now, it is almost always < 120/80.
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