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IX Micheal XI said:
You on that bulk time? I thought you were sitting ~215 (97.5) for a while.
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February to May banged me up so good with a combined arms assault consisting of school/work I had to shitcan my plan cutting plans, and by the time I'd tried and tried again while getting stuck at that weight my performance was fading fast as well, in addition to beinh mentally burnt out in the gym. Flipped around and said fuckit, go for gains now and save the cut for next year, and here we are.
 
Paused squat
60*5
100*5
120*5
140*5
160*3
180*3 -belt- NEW PAUSED 3RM!
180*2 -belt-
160*5 -belt-

SLDL
60*8
100*8
120*8
140*10 -belt-

Paused pullups
BW*8
BW*7
BW*6
BW*5
BW*4
BW*3
BW*2
BW*1

Thai pads
3*3 min rounds

Mustard-o-meter: 7.5/10

The paused 3RM was a nice touch.

Other:
- 2h20m
- cuppa joe in the morning
 
Paused seated DB press
20*5
25*5
30*5
35*5
40*3+F
35*5

Considering my nonpaused rep max at 40kg is 4, a paused triple at that weight actually feels nice.

Paused SOHP
40*5
50*5
60*5
70*5
80*3

Paused pullups
BW*5
+15kg*5*3

Lat raises + tricep bar pulldowns

Treadmill
2km @ 13kmh (9:21, 161kcal)

Mustard-o-meter: 8/10

The press had a LOT of pop to it, felt great!

Other:
- 1h 40m session
 
SLDL
70*5
100*5
120*5
140*3
160*3 -belt-
170*2 -belt-
175*2 -belt-
180*2 -belt- NEW 2RM!
160*5 -belt-

Paused squat
60*5
100*5
120*5
140*5

Ham curls
65*10*4

Leg raises

Hitting pads
3min*2-ish

Mustard-o-meter: 7.5/10

Bar speed off the floor was sluggish but went for a double at my old max on the SLDLs.

Other:
- 1hr45m session
- 1.5tbsp coffee
 
Paused DB flies
12.5*10
15*10

Paused BP
60*5
75*5
90*5
100*5
110*3
120*5 (probably a new 5RM, not 100% sure!)
120*3 (shoddy setup)

DBBP
45*7
45*6

DB rows
50kg*22

Hammercurls

Lat raises + tricep bar pulldowns

Deficit leg raises

Mustard-o-meter: 6/10

Not the best of sessions but whatevs. Been kinda tired and dopamine hungover from jizzing thrice on Thursday, so I guess I'm still reeling from that one.

Other:
- 2h20m session
 
Squat
70*5
120*5
140*5
160*3
180*3 -belt-
200*5 -belt- TIED 5RM

Low back is the limiting factor. Maybe it was the heavy SLDLs 4 days ago, or the harsh weekend, dunno. At least I'm performing up to scratch albeit at a higher BW.

SLDL
70*10
100*10
120*10
130*10 -belt-

Ham curls
(Some)

DB flies
12.5*8
15*8
17.5*8
20*8
22.5*8
25*8*2 LEVEL UP!

Mustard-o-meter: 7/10

Wasnt 100% mentally fired up but felt good to knock out a tied rep max regardless.

Other:
- inefficient 2h45m session
- 1.5tbsp coffee
 
5b7.png
 
Paused seated DB press
20*5
25*5
30*5
35*5
37.5*5*3
32.5*10 (tng)
30*10 (tng)

Last rep on final three sets were butt ugly, buy going from one shaky five to three confident sets of five @ 37.5 felt great. Gonna push these for another month, maybe two.

Paused SOHP
40*5
50*5
60*5
70*5
75*5

Pullups
BW*10*3

Hammercurls

Lat raises + tricep extensions

Mustard-o-meter: 7.5/10

Great performance, somewhat absentminded.

Other:
- 2h20m session
 
SLDL
60*5
100*5
120*5
140*5
160*5*2 -belt-

Paused squat
60*5
100*5
120*5
140*5 -belt-
160*5 -belt-

Ham curls
(Some)

Mustard-o-meter: 7/10

Giving myself another week of lighter lifting before maxing my deads out.

Other:
- 1h30m session
- cuppa joe
 
Paused DB flies
12.5*10
15*10

DBBP
30*5 (paused)
35*5 (paused)
40*5 (paused)
45*5 (paused)
50*7
50*5

BP (feet up, tng)
60*10
75*10
90*10
100*9
110*5
100*7
90*7
70*12*2 (close grip)

Incline DB seal rows
25*12*2
30*10*3

Lat raises

Tricep bar pulldowns

Hammercurls

Mustard-o-meter: 7/10

Other:
- 3h session
- 1.5tbsp coffee
 
Last edited:
^Seal rows:


Paused squat
60*5
100*5
120*5
140*5
150*5*2 -belt-

SLDL
60*5
100*5
120*5
140*5

Ham curls
65kg*12*4

Paused pullups
BW*7
+10kg*5*3

Grip farted out on first 10kg-set: left it at fives.

DB flies
12.5*10
17.5*10
22.5*8
25*5
27.5*5*2 LEVEL UP!
27.5*6 LEVEL UP!

Trying out heavier weights to get the feel for em.

Mustard-o-meter: 7/10

Fucking absent mentally but the performance was OK. A final light-ish squat/pull session before maxing out the dead on Sunday.

Other:
- 2h10m session
- cuppa joe in the morning. Irrelevant for the session really.
 
Last edited:
Seated DB press
20*5 (paused)
25*5 (paused)
30*5 (paused)
35*5 (paused)
40*4*3 (paused) NEW PAUSED 4RM!
32.5kg*10 (tng)

Last rep on all 40kg-sets looked significantly better than last week's final reps.

Push press
40*5
50*5
60*5
70*5
80*5
90*3+F (failed lockout!)
80*5
80*4+F (failed lockout!)

Getting into the rack position/unracking is the worst part - reps themselves are comparatively easy until you reach that lockout wall from tricep fatigue.

Tricep extensions

Standing DB skullcrushers

Seated lat raises

Mustard-o-meter: 8/10

Very good session overall!

Other:
- 2h30m session
- 1tbsp coffee
 
DL
70*5
120*5
150*3
180*2
200*1 -belt-
210*1 -belt-
220*1 -belt- NEW MAX!
220*F -belt- (too slow off the floor)

Low back felt off by the 180kg-set already. Gonna go for a new max in a couple of months after having strengthened it with more SLDLs.

Leg press
100kg*8
150kg*8
190kg*8
230kg*8
270kg*8
300kg*8
270kg*8
230kg*8

Cant neglect my strong points yanno. First time doing leg presses. Will see how body and lifts react to it.

Ham curls
65kg*7
70kg*7
75kg*7
80kg*7
85kg*7
90kg*8 (full stack ayyyy!)
90kg*7

Back raises

Deficit leg raises

Treadmill
20:00 @ 11.2km (3.72km, 285kcal)

Mustard-o-meter: 6/10

Just happened to have one of those lower back off-days on the same day as maxing out. Could partially blame maxing out in a fasted state, but the workout occured within 90 mins of waking. Dunno, eat next time I guess.

Other:
- 3h session
- 1.5tbsp coffee
 
Paused BP
60*5
75*5
90*5
105*5
120*2
130*2*3
120*5 (tng)

Paused DBBP
35*5
40*5
45*5

DB flies
15*7
20*6
25*5

DB skullcrushers
40*7
42.5*7
45*6
45*4

DB seal rows
27.5kg*10
32 5kg*10*4

Paused squat
60*5
110*5
130*5

Mustard-o-meter: 6.5/10

Other:
- 2h15m session
 
Squat
70*5
110*5
130*3
150*3
170*2
170*2 -belt-
190*2 -belt-
210*1 -belt-
210*F -belt-
160*12 -belt-
160*10 -belt-

SLDL
60*5
100*5
120*5
140*5*3 -belt-

Ham curls
70*7
80*7
90*6
90*5
85*7
80*6

DB flies
12.5*5
17.5*5
22.5*5
27.5*5

Mustard-o-meter: 6/10

Low back and quads are toast. Gonna back off all lifts (save for seated DB presses/push press) and run volume for a bit.

Other:
- 2h35m session
 
Paused seated DB press
20*5
25*5
30*5
35*5
40*2
42.5*1+F (wanted to see what these felt like)
37.5*7 (tng)
37.5*6 (tng)
35*6 (tng)

Push press
60*5
70*5
80*5
90*3
95*2
100*1

Getting used to having two plates across the clavicles.

Lat raises
10kg*7
12.5kg*7
15kg*7*3

Pullups
BW*10*3

Mustard-o-meter: 6.5/10

Other:
- 1h55m session
 
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