No progress for 10 years... until now

[optomisticmind]

Here is the last set of 5 from my bench press:

https://youtu.be/YhwFRvZqRvA


let me know what you think

[carson]

Your squats seem beyond reproach. You are going to be a strong young man. Keep up the good work.

[optomisticmind]

Liftst

• Squat: 245 x 3
• Press: 107 x 5 x 3
• Chins: BW x 8/5/4
• Back Extensions (45 deg): BW x 18 x 3

Workout Notes

• Attempted same squat weight and failed... lost focus after that and hung it up
• Use parallel grip on chins
• Hands placed over head on back extensions

Programming Notes

• Will reset squat 10% next workout and resume LP of 5lbs. / workout

Recovery and Body Composition

• BW: 180
• Sleep***: 8.0 hours

[optomisticmind]

Lifts

• Squat: 220 x 3
• Press: 148 x 5 x 3
• Deads: 260 x 5 x 3

Workout Notes
Felt fresh in general. The reset might be the reason.

• Reset squats
• Bench felt heavy and I lost focus on my form
• Deads felt good, but after watching the video, i think I need to keep my upper back a bit tighter. Video to come.

Programming Notes
Next workout will be 225 for squats and then press, chins, and back ext. I will likely add a band to the back extensions.

Recovery and Body Composition
I think i need to push the BW up to keep the LP going... especially on the upper body stuff. I am looking forward to getting lots of sleep the next few days too.

• BW: 180
• Sleep***: 7.0 hours

[carson]

For safety's sake bring up the squat safety bars at least 12". They serve no purpose where they are.

[optomisticmind]

Lifts

• Squat: 225 x 5 x 3
• Press: 108 x 5 x 3
• Chins: BW x 6/6/5
• Back Ext: BW x 18 x 3

Workout Notes

• Chins are done with hands parallel to one another
• 45 degree back extensions are done with behind head (prisoner position)

Programming Notes
N/A

Recovery and Body Composition

• BW: 180
• Sleep: 8.0 hours

[optomisticmind]

Lifts

• Squat: 230 x 5 x 3
• Bench Press: 150 x 5 x 3
• Power Clean: 140 x 3 x 5

Workout Notes

• Cleans were powerful to start but the catch was slow

Programming Notes

• Workout was 2 days delayed due to work responsibilities

Recovery and Body Composition

• BW: 180
• Sleep: 7.0 hours

[optomisticmind]

Lifts

• Squat: 235 x 5 x 3
• Press: 110 x 5 x 3
• Chins: BW x 9/5/3
• Back Ext: BW x 20/18/16

Workout Notes

• Chins are done with hands parallel to one another
• 45 degree back extensions are done with hands extended over head

Programming Notes

• Workout was 2 days late due to travel

Recovery and Body Composition

• BW: 183
• Sleep: 8.0 hours

[optomisticmind]

Lifts

• Squat: 240 x 5 x 3
• Bench Press: 152 x 5/4, 135 x 5
• Deadlift: 265 x 5RM

Workout Notes

• Lost tension on the bench, so I went to a backoff set rather than reduced reps
• Deadlifts were done with double overhand grip

Programming Notes
N/A

Recovery and Body Composition

• BW: 182
• Sleep: 8.0 hours

[optomisticmind]

Lifts

• Squat: 245 x 5 x 3
• Press: 112 x 5/5/3
• Chins: BW x 4/4/4/4/2
• Back Ext: BW x 16 x 3

Workout Notes

• Workout was delayed 1 day due due to family in town. I need to be more discipline as I have 6 days of combined delays since starting.
• Squats felt really good, but my energy started to drop afterwards.
• The press failed in the 3rd set, so I dropped the reps in chins and just did more sets.
• The back extensions were done on a shotty setup so the numbers are not equivalent to prior workouts
• Chins are done with hands parallel to one another
• 45 degree back extensions are done with hands extended overhead (prisoner position).

Programming Notes
N/A

Recovery and Body Composition

• BW: 183
• Sleep: 8.0 hours