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01-08-2024, 09:24 AM
#151
BW 186-187
06Jan2024
Press: 185x1, 195x1, 205x1, 205x1, 205x0, 195x1, 200x0
Light/Volume Bench: 250x5x3
10Jan2024
Pin Squats: 365x1, 315x3x2 These suck
Press: 180x3x5
Halting Deadlift: 410x8
12Jan2024
Bench Press: 310x1, 315x1 (310 moved so fast I had to) 265x3x2 (one less triple than usual because I did two heavy singles)
Barbell Row: 230x5x3 (figured out how to do these better, going to run them up with bigger jumps now)
Volume Press: 147.5x8x3
18Jan2024 (missed some days because I was sick)
Rack Pull: 540x2, 540x0 (I'm not sure what happened. My gut says its because I was sick, but maybe I'm doing too much heavy pulling. I'm going to try to do another heavy pull on this day next 4 day block and see what happens)
Pin Press: 220x5 (these moved well, which is something that makes me think I'm doing too much pulling)
Light Squat: 320x5x3 (also easy)
Last edited by Robert D; 01-18-2024 at 09:11 PM.
Reason: Updating throughout the week
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01-21-2024, 08:31 PM
#152
BW 186-188
20Jan2024
Press Singles: 185, 195, 205, 205, 210(miss), 210(miss), 195, 200
Bench Press: 255x5x3
Chins: (+10)x5x3
22Jan2024
Squat: 430x1, 345x3x2
Press Triples: 185x3x5
Halting Deadlift: 415x8
25Jan2024
Bench Press: 320x1, 270x3x3
Barbell Rows: 245x5x3
Volume Press: 150x8x3
31Jan2024 (had to miss some days again because I've been sick. Had the worst sinus infection)
Deadlift: 450x5
Pin Press: 225x5
Skipped the light squats because my ear feels like shit from the sinus infection, the Valsalva was too much pressure. I still got the meat of this workout done though
Last edited by Robert D; 01-31-2024 at 08:55 PM.
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02-01-2024, 09:46 PM
#153
BW Not Good
01Feb2024
Been sick since 26Jan2024 with a sinus infection. Found out it really negatively affects my ability to hit singles when I'm sick
Press: 185x0, 185x0, 185x0 (I did this weight for triples a week ago)
Bench: 260x5x3 (at least these went smoothly)
05Feb2024
Feeling almost better now
Pause Squat 375x1x3, 325x3x2 (I had to repeat the top single 3 times because I jumped the gun on the pause, luckily I was filming so I caught it)
Press Triples: 187.5x3x4, 187.5x2 missed the last rep, chalking it up to not being 100%. 9-10 days from now I think I'll be able to get 190
Halting Deadlift: 420x8 (need to work on not jerking these off the floor)
09Feb2024
Still have no energy
Bench Press: 325x0, Going to try again when I feel better, 275x3x2
Barbell Rows: 255x5x3
10Feb2024
Rack Pull: 540x5
Pin Press: 230x5
Hopefully feeling better by next block
Last edited by Robert D; 02-11-2024 at 12:37 PM.
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02-15-2024, 02:04 PM
#154
BW 181 (lost a lot of weight from being sick for two weeks)
14Feb2024
Press: 190x2x3
Bench Press: 265x5, 265x4
Finally feeling normal and finished a workout
16Feb2024
Pin Squats: 405x1, 325x3x2
Medium Press: 165x5x3
Halting Deadlift: 425x8
20Feb2024
Bench Press: 300x1, 325x0, 275x3x2, 275x2
Rows: 265x5x3
21Feb2024
20 mins incline treadmill
Chins: 9,8,6
Cable Tricep Extension: 135x10x3
Preacher Curlz: 45x10x3
24Feb2024
Deadlift: 455x5
Pin Press: 235x5
Light Squat: 315x5 (lungs being sore from Bronchitis is really holding me back on these)
Last edited by Robert D; 02-24-2024 at 07:26 PM.
Reason: I update throughtout the week
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02-26-2024, 10:51 PM
#155
BW 182
26Feb2024
Press: 192.5x2x3
Volume Bench: 250x5x3
Power Cleans: 60, 70, 75, 80, 85, 90, 95 miss, 95 kg
28Feb2024
Chins: 10, 6, 5
Cable Tricep Extension: 140x10x3
Preacher Curls: 35x10x3 (I'm actually not sure how much this bar weighs)
02Mar2024
Squat: 435x1, 350x3
05Mar2024
Bench Press: 305x1, 260x3x3
Barbell Row: 275x5x3
Volume Press: 135x8x3
09Mar2024
Rack Pull: 545x3
Pin Press: 240x2
(I think I've run out this program)
Last edited by Robert D; 03-11-2024 at 05:22 PM.
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03-11-2024, 04:40 PM
#156
Time to do some Andy Baker stuff
11Mar2024
Squat: 330x6 (supposed to be 8, but my back wasn't recovered from Saturday yet, get it next week, or maybe I'll start at 315, we'll see)
Hack Squat: 225x10, 185x10, 135x10 (Have no idea how much the machine weighs, so I'm just pretending its 45 lbs)
Leg Press: 135x50 (Density Set)
Didn't do the calf raises, my legs aren't adjusted to this yet and I need to be able to walk to do my job
13Mar2024
Bench Press: 225x8x3
Incline Bench: 135x8x3 (had the angle way to vertical, can definitely do more weight)
Close Grip Bench: 95x50 density
Barbell Curl: 66, 60, 55, 50, 45x10
15Mar2024
Deadlift: 460x5
Deficit Deadlift: 225x8x3
Light Squat: 275x5x3
Last edited by Robert D; 03-19-2024 at 06:36 PM.
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03-12-2024, 10:52 PM
#157
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03-19-2024, 06:36 PM
#158
19Mar2024
Squat: 315x8
Hack Squat: 225x8x3
Leg Press: 225x30 density (building up to 50)
20Mar2024
Bench Press: 250x5x3
Incline Bench Press: 185x5x3
Close Grip Bench: 95x50 density
Curlz: 70, 65, 60, 55, 50x10 drop sets
21Mar2024
Halting Deadlift: 405x8
Light Squat: 275x5x3
Deficit Deadlift: 235x8x3
Standing Calf Raise: 135x50 density
25Mar2024
Press: 155x5x3
Seated Press: 115x8x3
Close Grip Bench: 100x50 density
Lateral Raise: 13x50 density
Barbell Curl: 50x10x3
Been Wonderfully Inconsistent trying this new program
Last edited by Robert D; 03-25-2024 at 10:39 PM.
Reason: I update throughout the week
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