Consitency

[Cousin Bo]

Still a little sick but a lot better.

Press
150x5
140x8
130x9

Front and Laterall Raises
15lbsx10x3

Incline Bench
135x8
140x10
145x8

Tricep Push Downs
37.5x10x3

I might switch out the Incline bench for a seated press machine that uses free weights.

[Cousin Bo]

I'm posting sporadicly right now because my unlce flew in out of the country and I'm showing him around. I'm still getting in the gym but I have to go at weird hours, like really early in the morning. Last I checked BW was 194 but I could have gained since then.

Saturday - Legs
Squat
285x4
260x8 - Beat last week by one rep
240x10 - Beat last week by one rep

Good Morning
85x10
105x10
105x10

IDK I never feel these in my hamstrings as much as Romanian dl's.

Calf Raises
60lbsx11,10,10

Hack Squat Machine
200lbsx10x3

Legs weren't AS sore but still sore. Happy about the PRs in the squat.

Sunday - Chest
Bench
245x4 (5th rep spotted)
225x7
200x9

I really want to get 225 for 8 and I'm going to pump up first set next time. Everything stayed the same this week

Incline Dumbell Bench
70x9
70x8
70x8

2 overall rep improvement, looking to get them all for 10

Ez Curls
105x6 - 1 rep more
90x8

Cable Cross Over
35sx10x3

Hammer Curls
35sx10x2
35sx9

Good work outs!

[Cousin Bo]

Yesterday
Went swimming around 600m

Wednesday - Back Day
Deadlift
375x4
320x10 - rep PR

I didn't take my daily after coffee morning dump so deadlift form was a little off

Yates
205x8
205x8
195x10

More volume PR

Chins
BWx9
BWx9
BWx7

[Cousin Bo]

Saturday - Legs
Squat
290x4 - Pretty good
265x6
240x11 - 1 more rep than last time

Good Morning
105x10
115x10
115x10

Calf Raises
65lbsx10x3

Hack Squat
205x8
205x8
205x8

Leg Raises
8x4

Sunday - Chest
Bench
250x4 - Stupid spotter kept hands on the bar the whole time
250x2 - No support during reps but really bad hand off in the beggining
220x6 - Wanted 8 felt weak after the first two sets
200x8 - failed on 9, not good

Incline Dumbell
70x10 - 1 more than last time
70x8
70x8

Ez Bar Curls
105x6
90x9 - 1 more than last time

Decline Bench - wanted to try instead of cable cross over
135x8
135x10
155x7

Hammer Curls
40x8
40x7
35x7

Bench Hold 10 seconds
245x1
265x1
275x1

Uncle left. Had a lot of fun but now its time to focus on school and I'll put more effort in diet.

[Cousin Bo]

Tuesday - 1/15 - Back Day
Deadlift
370x5
325x9
No PR's here but it was my first day at my school's gym and they got some nice shit. It's small but there is no one there, so I get bumper plates and two really nice squat rack stands to myself.

Yates
210x7
210x7
210x7

Squat - 80%
225x5
230x5

Dumbell Row's
100x9x3

Chins
BWx9
BWx7

[Cousin Bo]

BW creeping back up today was 196.8

Thursday - Shoulders
Press
152.5x3
142.5x7
135x8

I wanted more for 152.5 but this is the first time I did these in two weeks so I'll take it and I'll try and beat the reps next week.

Front and Side Raises
Side: 15lb Dumbell x 11,10,10
Front: 15llbs x 10, 10, 12

Shoulders were pretty "pumped after this"

Incline Bench
135x9 - 1 more rep than last time
150x8 - heavier same reps
155x7 - heavier

Obviously these are a lot harder after the press and after the raises. I try to do these imminently after the raises that's why my first set is a lot lower.

Close Grip Bench
135x6
185x4 - failed on 5
165x6

These were also a lot harder as my triceps took a beating.

Leg Raises
10,9

First week in a while where I got all my days in, right now diet is a little lacking. I need to go food shopping and stock up on essentials again.

[Cousin Bo]

Saturday and Sunday

Weighed in 197 this weekend, shirts are getting tight again but pants seem to fit okay still.

Saturday
Squat
295x3 - Ugly
265x7 - 1 more than last time
245x8 - more weight

I need to look at my set up, the weights on the left side keep sliding over while the right side is okay.

Good Morning
115x10,10
125x10

Calf Raises
65lbsx11,11,11

Hack Squat
200x10
210x10
215x10

I think I'm going to do the leg press instead because when the weight gets heavier the hack squat cause a lot more pressure on my knees.

Today - Chest
Bench
240x6 - Bad spotter hands on the bar the whole time, two weeks in the row WTF
220x5 - 1 less than last time
200x8

My bench is not really progressing and might even be degressing. Today I really focused on good form though, kept elbows in slow on the way down. I really was impressed by the new 70sbig video of the one dude benchign 365 with awesome form. Got me to focus on it a lot more.

Incline Dumbell
75lbsx6 or 7
75lbsx6
70x8

Ez bar Curls
105x7
90x10

Decline Bench
135x10
155x8
165x10

Hammer Curls
40lbsx9,8,7

Bench Holds
275x10 seconds
295x12 seconds

[Cousin Bo]

Tuesday - Back
Deadlift
370x6 - 1 more than last time
330x9

Yates
210x7,6
205x7

These were a lot harder this time around

Dumbell Rows
100lbsx10,11,9 - A couple more reps this time around

Chins
BWx8,6

Thursday - Press
152.5x4 - 1 more than last time
145x5
135x8

Side Raises
20lbsx9,8
12.5x15

Front Raises
20x6,10
15x11

Last time my shoulders were killing after these but not so much this time

Incline
145x8 - 10lbs increase
165x6 - Weight PR
155x8

Realistically I can do a lot more weight, today I moved my grip in a lot closer and these do come after I press and do a shit load of raises. So I think in reality I can bench around the 200's mark.

[Cousin Bo]

Haven't updated in three work outs. I'm floating around 196-197, still kinda lean. I look better though aesthetically speaking. I think the higher rep range with volume definitely make a difference when gaining size. This way of training is a lot funner too than the conventional 3x5 or TM but you def don't get the strength gains that you do with other lifting that focuses mostly on strength based routines. For most of us that don't power lift I think a combination of the two is good idea. I think at one point when I was lifting I had a good mix of this, I'm def going to implement that idea once I finish the recomp around this May.

Saturday
Squat
295x3 - stayed the same
295x1
265x7 - stayed the same I actually got 7 last week too not 5
240x10 - 2 more reps than last time

Good Morning
125x10,9,10

I think I'm getting better and better at using my hamstrings for this.

Calf Raises
70lbs x 11,10,10

Leg Press
450x5
590x6
500x7

My legs were shaking on these...

Sunday - Chest
Bench
240x4 - Good spot no help on the bar, got 4 by myself couldn't lock out 5
215x7 - I think I need to keep bringing the weight down because the chest can't recover like legs after a heavy set
190x10

Incline Dumbell Bench
75lbs x 7 - 1 more than last time
70lbs x 9 ,8

I think these are responsible for a shoulder sting I have been feeling during presses. If so I might have to remove them in favor of Incline bench

Curls
110x5 - more weight
92.5x9

Decline Bench
165x8
175x8
185x8

Hammer Curls
40s x 10, 9 ,8

Tuesday - Back
Dealift
370x5 - wanted 7 which would of been one more than last week
385x2 - two good pulls, kinda of punishment for sucking
335x8

I used to be able to pull an ugly 405x2 =/

Pendlay Rows
135x5
155x10
155x8
175x8
175x8

Another row things
135x8 , 8

[Cousin Bo]

Thursday 1/31 - Shoulders
Press
152.5x4 - Stayed the same
145x6 - 1 more than last time
135x7 - 1 less than last time, this one was a bit sloppy

Side Raises
20lbs x 10,9
15lbs x 14

Front Raises
20lbs x 10, 10
15lbs x 12

Incline Bench
155x8
155x7
160x5 - I had a lot more left for this one

I didn't have a spot so I was a bit conservative

Close Grip Bench
155x12 - Ran out of time so did one all out set.

Saturday 2/2 - Legs

Squat
275x2
275x2
275x5
285x3
265x7

Didn't really have it today. Slow on the way down to the whole and couldn't get up fast or explosive. I also have been messing around with a wider stance, I think it makes more quad dominant for some reason. Either way just felt sluggish in the gym.

Good Morning
135x7
135x6

Calf Raises
70lbs x 12, 12, 12

Leg Press
450x6
630x7 - Recent PR
500x10

No Abs today, I have been taking my time for squats lately.


I'm going to take pictures tomorrow. It's been a month since I started the new program I kinda want to see the results. The weight gain hasn't been significant maybe two or three pounds. My lifts are almost all the same on the big four which is kinda irritating, the only thing improving is the numbers on the assistance lifts or the reps for the back off sets on the big lifts.

I think I'm in this weird limbo of wanting to gain weight/strength and being self conscious about having to lose it pretty soon. This is partly due to the little cut experiment I had for December, I didn't lose enough weight so it all came back too quickly.

Also I have been moving things around too much when it comes to my program. I needed a break from doing 5s all the time, but now that I'm not getting stronger I'm regretting it. Tomorrow will be a good judgment on if I will continue to keep this program or go "back to basics".

This really means that I need to drop some real weight and come back up slowly and smartly. My best gains and the point I was strongest and leanest was when I first committed to gaining weight (went from 185 to 208) and then dropped it (went from 208 - 187). This is what I need to do again.

If I don't see any measurement improvements I might have to call it quits on the BB style program and go back to doing what has worked. One good part about this experiment is I see what has worked for me and that volume helps with certain things but not others.