Still trying to lift more at the shore

[Agilic]

210.2 wtf thought I ate fine all weekend

Start of KSC powerbuilding...

Bench
165x3x8
almost started at 160 but this was a good call. Bar speed fast first 2 sets and slower on 3rd. 5m rest

Dips
8,8,12
Ordered a dip attachment from rogue but will prob take a few weeks so I did these on my bench with feet up on safety arm. Short rest, no struggle. At least 3x12 next time.

BB Curls
65x3x8
Didn't feel great on my wrists.. Good starting weight, not easy

[Agilic]

Here's what my basic template looks like:

M: bench + dips + curls
Tu: deadlift + SLDL + hanging leg raises
W: Press + CGBP + LTE
Th: pull ups + weighted chins + rows
F: Squat + front squat + calf raise

Wanna fit 1 or 2 days of HIIT in there...we shall see how it goes. Major BB lifts will be rotated weekly 3x8, 3x5, and 3x2

[Agilic]

212.6 lb - almost 5 hr sleep

Deadlift
245x3x8
Fucking cardio. Bar speed was fine, can prob do some 10 lb jumps, just need to adapt to high rep and sets across. Did first 4 reps of each set DOH and last 4 mixed. Straps should be here before next pulling session.

SLDL
135x3x8
Starting nice and light, first time doing these.

Hanging leg raises
Couldn't manage these without swinging all over the place. Oh well, think my abs are getting plenty of work elsewhere.


Low back and hamstrings so fried I can hardly walk. Gonna be interesting to see if I can recover by Friday to squat, especially as the weight gets heavier.

[Charlocity2]

What brand of straps did you order? I've had IronMind brand forever but haven't used them in a long time (hook grip).

[Agilic]

Rogue leather...really wasn't sure between nylon and leather but figured you can't go wrong with leather. Should have them for Tues pull session so I'll let you know.

213.4 - almost 4.5 hr sleep

Press
100x3x8
5-6m rest, good bar speed, just a lot of burn on last few reps, literally like pushing thru a lactic acid buildup.

CGBP
135x2x8, x10
Hands were too narrow first 2 sets, hurt wrist a little...3rd set was better, will prob go for like 140x3x10 next week.

Airdyne
7 x 20:100

Will try to remember to find the time to look for an ez curl bar to start doing LTE's.

[Agilic]

210.2 wtfff ... Around 7 hr sleep

Pull-ups
5x3
First time doing these I think ever. I was going as high as I could but I don't think my chin was fully clearing the bar - is it supposed to on pull-ups? Couldn't tell if it was a strength issue or the normal rom of the movement.

Chins
5x3 w/ +10 lbs
Couldn't even clear the bar for a full rep @25 lbs. Wanted to do 3x5 here but it wasn't happening. Took me around 40m to do all pull and chin ups.

BB rows
95x2x8, x10
First time doing these in like 8 years. I can't remember if I'm supposed to put the bar down and start each rep from the floor? Starting nice and light on all my assistance stuff to ease into it. A 10 lb jump is probably in order.

[Agilic]

213.4 and about 8 hr sleep

Squat
200x3x8
Really strong and easy...gun to my head could prob have done 15 first set...5m rest periods...2nd 2 sets had a little more hurt but good bar speed...prob a 10 lb jump in order.

Front squat
95x3x8
other than Elbows and wrists not feeling great I really enjoyed these and felt comfortable doing them...played around with grip width a bunch and found closer grip hurt wrist less. Weight was easy other than said discomfort. 10 lb jump but I'll have to keep a close eye on whether my wrists and elbows adapt and feel fine or start hurting worse doing these.

Calf raise
95x3x12
Short rest, fairly easy but gots some decent burn going down there. Prob just LP these with the front squats for a while.

[Agilic]

214.4 yesterday and today. PR. Guess the 3x8 week and assistance work got me swole

Bench
185x5x3
Just read where Stef said proper log notation is weight x reps x sets so I'm fixing that starting today. This was more challenging than anticipated but not all out. @8.5, 9.5, 8.5. 5m rests. Went a couple fingers wider on my grip to create more of an offset with CGBP. Have been benching on the narrow side for a while now but my shoulder has been fine so we'll see what happens. Should prob just do a 2.5 lb jump next 3x5 week.

Dips
5x4
Dip attachment came in earlier than anticipated so these were real dips. Felt a little "pull" in the shoulders at the bottom but not necessarily painful. Pretty happy with how I did...nothing to failure as I didn't want to kill myself first time doing them. 1-2m rests, took me about 5-6m total to complete all 20. I'll go for 6x4 next week.

Curls
75x8, 65x10, 55x8
Short rests, wanted 12 on last set. Serious bicep pump. I'll try to repeat these weights next week and get all reps. My wrists definitely aren't in love with these.

[Agilic]

214.4 - 4.5 hrs sleep

Deadlift
285x5x3
First set mixed grip next 2 sets straps. Didn't have any discomfort with the Rogue leather, just took me 5-6m to figure out at first. All sets @7.5. +10 for sure next time at 5x3.

SLDL
155x8, 145x10, 135x10
Holy erector pump. 3rd set supposed to be 12 but low back just fried. It was fatigue, not strength, so I'll still up the weights.

Calf raise
115x12x3
Guess I'll just do these twice weekly on both lower body days. Did a 20 lb jump planning on descending sets but they were easy so I went across.

[Agilic]

No weigh in - in bed for 9.5 (!!!) hours with 4-5 wake ups.

Press
120x5x3
@10, 10, 9.5. 5m rest after set 1 and 8m after set 2. Was gonna start at 115 but realized I did 121.5x5x5 not long ago so that'd be kind of silly. Wasn't expecting these to be this hard given they were first lift of the day.

CGBP
145x8, 140x10, 135x8
Very short rests, serious tricep pump. First set super easy, second set hard, third set to failure, wanted to get 12.

Airdyne
7 x 20:100
Strong session, was hitting early and middle sprints hard @92-93 rpm which means last 2 I had to dig deep to get 90-91.