Still trying to lift more at the shore

[Agilic]

Deadlift
375x1x3
~3m rests between reps

Bench
235x1
205x4
185x8

Squat
235x5x2
Super easy, minimal groin pain


2nd to last session of dicking around (after like 5 months of it) until I start finally training again next week. I'll post the programming I'm going to do but it will essentially be an 8/5/2 powerbuilding 1 big lift per day + accessories

[Agilic]

Airdyne
11 x 10:50
Sprints 92-99 rpm. Excluding 1st and last they were all 93-96. Felt really strong and in control.

[Agilic]

Press
110x8
125x5
140x3
Did my projected starting weights for 8/5/2.

Squat
245x5x3
Upped it to 3 sets to try to build some capacity back. Left groin was a little painful thru warmups but felt OK for worksets

Chins
5, 5, 5


So next week I'm gonna start my new training program which I plan on running for a while as long as it's going ok.

Sun: bench + CGBP + LTE + bb curls
Mon: deadlift + paused deadlift
Tues: airdyne (LISS)
Weds: press + strict press or push press + dips
Thurs: squat + paused squat + chins + airdyne (HIIT)

Main barbell lift will be on an 8/5/2 rotation (3 sets across except for deadlift which gets backoff sets once it gets heavy). Asistance lifts will be gradually built up over time and done as time/energy allows. Light weeks as needed, possibly every 4th week once shit gets hard.

[Agilic]

Week 1, day 1 of new training program

Ambw 219.2 lb

Bench
180x8x3
Moved fine. 3-4m rest between sets

CGBP
165x3
Right elbow popping/pain at bottom of ROM. Gonna try a slightly wider grip next week.

LTE
52x12x3

BB curls
52x12x3

Whole session took like 40 minutes. Sweet!

[Agilic]

Deadlift
275x8x3
Gonna start slowly adding in paused deadlift backoffs next week. I think this is plenty of conditioning/volume to start re-adapting to

[Agilic]

Airdyne (LISS)
20 minutes (5.1 miles)
worked up a pretty good sweat but definitely left plenty in the tank on the first week

[Agilic]

Ambw 219.4 lb

Press
110x8x3
Moved fine. Serious conditioning burn. +5

Strict press
110x3x3
Easy but making myself be careful not to overdo it week 1

Dips
5, 5, 5

[Agilic]

I officially survived the first 8's week

Squat
225x8x3
Actually not that bad. Had trouble breathing for the last 3 reps of set 3 though

Chins
4x4

[Agilic]

Airdyne
12 x 10:50
88-96 rpm. Took a few sets to get the legs going, definitely fatigued from my first 8's week!

[Agilic]

Week 2; first week of 5's

Bench
195x5x3

CGBP
165x8x3

LTE
57x12x3

BB curl
54.5x12x3