Consitency

[Cousin Bo]

Ok this def falls under unjustified category for these logs but I'm running TM so I will like some imput from you guys.

Best Current lifts
BW: 198.8, Height 5'11
Squat: 345x2 in May, since then digressed
Deadlift: 415x1 recently
Bench: 237.5x7 recently
Press: 162.5x3 last week

Running TM, currently dropping back Volume and ID for squats.

Tomorrow is Light day so I'll log more then.

[Cousin Bo]

Light day - Thursday

Press
135x5
135x5
135x5

Chins
65lbs+BWx6
45lbs+BWx7
BWx12

Dumbell Rows
105lbsx4x2
90lbsx9

Hill Sprints x 10

Intensity Day - Saturday

Deadlift
385x5

Bench
225x2
240x6 - PR

Yates Rows
195x8x2
195x9

Close Grip Bench
185lbsx8 - PR
175lbsx10

Curls
105lbsx7

Sunday 10/14
BW - 199.6

[Cousin Bo]

10/17

High Bar Squats
225x2
250x5
270x5
280x3
265x5

My first time ever doing high bar squats. I liked them, felt it in my quads. The bar placement was a little uncomfortable and on the heavy set (280) the bar started sliding doing my back as the set went on.

Bench - Volume
220x5x5

Yates Rows
225x6
210x8
195x10

RDL
135x7
135x10
135x9

My grip was done after doing Yates and RDLs back to back. Major DOMS in legs today, doesnt help that I caught a cold too. Pretty beat up today.

[Cousin Bo]

Light day - 10/18

Chin ups
BWx50 in sets of 6

Sprints
10

Neck Yockage
40lbsx50x4

Still sick, not as bad a yesterday though. Saved the trip to the gym did a little home working out.

[Cousin Bo]

10/20

heavy day

High bar Squats
230x5
245x5
245x10

I should have stuck with 230 and did 3x5 but fuck it I felt good today

Bench
225x2
242.5x6 - PR

Deadlift
345x2
390x3
390x1

I wanted 4, I hit three on a reset last time but my back wasn't as tight during the pull as it was today.

Close Grip Bench
195x8 - PR
175x11 - PR

Curls
110x5
100x8
85x2

[Cousin Bo]

Volume 10/23

H-Squats
250x5
250x5
250x10

Bench
220x5
220x5
220x5
220x5
220x5

Yate Rows
230x3
215x7
195x12 - PR

Romanian Deadlifts
135x10x3

Good work out.

Waiting two more weeks until I get protein order and multivitamins before I do a quick PSMF. I weighed in 198.4 today but I didn't eat a thing yesterday so I'm probably still around the 199 range. Probably going to be right at 200 when I start it.

[Cousin Bo]

Thursday 10/25

Easy day
High bar Squats
135x5
185x5
225x3

Press
135x5
135x5
135x5

Dumbell Rows
100lbsx10x3

Chins
BWx8x2

No sprints today, the soccer field was taken up by some high school. Going for a long walk instead.

[Cousin Bo]

Saturday's work out

High bar Squat
255x5
255x5
255x5

Bench
245x5 - PR

Deadlift
345x2
395x1 - Couldn't get it off of the floor

Dumbell Bench
100'sx4

That was a shitty work out all around, didnt have headphones and was still tired.

Tuesday 10/30

Weighed in 199.8

High Bar Squat
260x5
260x5
260x9 or 10 - I lost count

Press
135x5
140x5
145x5
150x5

I don't do press every other week any more because I want to get my bench up a lot more right now. But when I do I usually ramp up one day and have an all out set and back off set the next day, with a bench in between.

Romanian Dead
135x8
135x10

I think these are the reason for my deadlift to suck on Saturday so I cut down the volume.

Chins
BW - 40 total, broken up

The next couple of weeks after Saturday I'm going to do PSMF, so my work outs are going to be heavy and short. I'm hoping not to lose a lot of strength and get down under 190 real quick. After which I feel like I need to get a more stable routine figured out because right now I'm doing main lifts and a bunch of exercises smashed after wards that might not work.

I think its going to look like a three day split. Squatting 3x5 one day and 2x5 and 1xAMRAP the other day. Deadlift in between for higher reps than 5. Bench twice a week on same days as squat. One bench day a heavy 3x5 some where in the 90% of what my 5RM is, the other day AMRAP with a heavy weight, looking for 4-6 reps. Also the heavy day will have close grip bench as assistance because that has seem to help me a lot recently. The deadlift day will be a light press with weighted chins for one set of 4-6 reps, one set of 8-10 reps and last set just BW.

Add curls and dumbell rows to bench days and I think I have it.

[Cousin Bo]

Thursday 11/1 Light Day

Squat
135x5
185x5

Bench
205x5
205x5
205x5

Dumbell Row
105x8
105x8
105x9

Curls
105x7
95x8

Got my training partner back so thats good

[Cousin Bo]

Today started PSMF, weighing in at an even 200.

Yesterday
Highbar Squat
270x5
270x5
270x3

Press
160x1
165x1,1,1,2
170x1

I wanted to press 160 for 5 but for the first set I realized I but a 5lb plate on one side and 2.5lb plate on the other. So instead of dropping down I wanted to press 165 for singles a couple of times because that was my previous PR single. So I did but as I kept pressing it, it got easier and easier so for the fourth set I did a double. Feeling great I tried 170 and got it for a new PR. Which further proves my theory that a bigger bench will get you a stronger press.

Deadlift
345x2
380x2

I just gave up here. I started feeling a little sick by the time I was deadlifting and wouldn't you know it today I have a sore throat. Either way my deadlift is regressing which isn't good. I don't know what I should do with this.