Bruce Ware
✓ Member

1/25 Session 4-2, Deadlift gen w-u: big-3, 1 round DB Suitcase Hold -- 90 x 60 secs x 2 for each arm warm-ups: 135 x 5

1/24 Session 4-1, Bench Press gen w-u: big-3, 1 round cable face pulls -- 15 x 15 x 1 cable ext rots -- 15 x 15 x 1, each arm warm-ups: 45...

1/24 Measurement Sunday Tot wt -- (spot) 202.2 (+2.4); (week avg) 200.9 (+0.8); (long avg) 200.9 (+0.6) LBM -- (spot) 182.3 (+1.5); (long avg)...

1/21 Session 3-4, Squat gen w-u: big-3, 1 round -- I've been adding a few seconds to each position, now up to 20 seconds per, but reducing number...

1/20 Session 3-3, Press gen w-u: big-3, 1 round warm-ups: 45 x 5 x 2 95 x 3 working sets:

1/18 Session 3-2, Deadlift gen w-u: big-3, 2 rounds warm-ups: 135 x 5 225 x 2 working sets:

1/17 Session 3-1, Bench Press gen warm-up -- Big-3, 2 rounds warm-ups: 45 x 5 x 2 95 x 3 115 x 3

1/17 Measurement Sunday Total weight -- (spot) 199.8 (-1.0); (week avg) 200.1 (nc); (long avg) 200.3 (-0.5) -- amount of change due to increased...

1/15 Session 2-4, Squat gen w-u: Big-3, 2 rounds warm-ups: 95 x 5 135 x 3 225 x 2 275 x 1

1/13 (late entry) Session 2-3, Press gen w-u: Big-3, 2 rounds warm-ups: 45 x 5 x 2 95 x 3 working sets:

1/11 Session 2-2, Deadlift gen w-u: Big-3, 2 rounds warm-ups: 135 x 5 225 x 2 275 x 1

1/10 Session 2-1, Bench Press gen w-u: Big-3, 2 rounds warm-ups: 45 x 5 x 2 95 x 3 115 x 3

1/10 Measurement Sunday Today's measurements set the "baseline" for the current training variant, since all lifts are now on the same variant. ...

1/7 Session 1-4, Squat gen w-u: Big-3, 2 rounds warm-ups: 95 x 5 135 x 3 225 x 2 265 x 1

1/6 Session 1-3, Press gen w-u: Big-3, 3 rounds warm-ups: 45 x 5 x 2 95 x 3 working sets:

1/4 Session 1-2, Deadlift gen w-u: Big-3, 3 rounds warm-ups: 135 x 5 225 x 2 275 x 1

1/3 Session 1-1, Bench Press general w-u: Big-3, 3 rounds warm-ups: 45 x 5 x 2 95 x 3 working sets:

1/3/2021, Measurement Sunday Total wt -- (spot) 199.8 (+0.4); (week avg) 199.5 (+0.5); (long avg) 198.6 (+0.2) LBM -- (spot) 181.1 (nc); (long...

12/31, Session 49-4, Squat gen w-u: big-3, 3 rounds warm-ups: 45 x 5 x 2 95 x 3 135 x 3 185 x 2

12/29 Session 49-3, Press general warm-up -- Big-3 -- 3 rounds press w-u: 45 x 5 x 2 95 x 3 working sets:

12/28 Session 49-2, Deadlift general warm-up -- Big-3 -- 3 rounds dead w-u: 135 x 5 225 x 2 working sets:

12/27 Session 49-1, Bench Press general w-u: Big-3 -- 3 rounds Bench w-up: 45 x 5 x 2 95 x 3