New Efforts

10/28

Deads

405 - 5
465 - F

What a bust. Plan was 465x3x3. Pulled the same weight for 3/3/2 couple weeks ago. Today I couldn't even break the floor. Not sure if it's inadequate rest, calorie intake or what. Will pack a lunch and try again next week. *Also, I'm a much better sumo puller but I've gone back to strictly pulling conventional for strongman potential.

Zercher Squats
135 - 8
185 - 5
205 - 5/5/5/5

First time doing Z's in years. Have been consistently front squatting after deads, now planning to alternate Z's and FS.

Chin-ups
8/7/6/4/5

Hex Bar Farmers Walk
135 - 80 steps
185 - 80 steps
205 - 40 steps
225 - 40 steps

This gym is small and crowded, had to do some slight weaving just to get this in.

Overall, everything after deads felt pretty decent.
 
10/30
Had some amazing weather.
Walk/Jog
2.17 miles / 32:18
Hike
.89 miles

10/31
Press

145 - 7/7/7/7
Cleaned all sets. Zerchers must've wore me down because once I started lifting my body ached like I'd been in a fight.

CGBP
225 - 8/7/6/4
Goal is 4x8

Dips
BW - 8/10/10/8
Hadn't done dips in about 3 months. Easier than expected.
 
11/1

Squats

325 - 5/5/5/5/7

RDL's
225 - 8/8/8

Haven't done these in years. Haven't really been doing any assistance with squats.
 
11/1

Hike
- 1.62 miles

Have started hiking with the family. First time we've really gone since the kids were born (3 years). Proud of my oldest, she made it a full mile before having to put her on my shoulders (+35lbs). Momma wears the baby on her back.

11/2
Pendlay's
230 - 3/3/3/3/3/3/3
Nice to be rowing my bodyweight.

Pullups
9/7/7/5/5

DB Curl's
40's - 8's/8's/7's

DB Farmers
100's - 70 steps (x2)

Ran out of time.

BW's been steady at ~ the 230lb mark. Took a planned break from cutting in September (maintenance cals), restarted in October. The increased recreational cardio is already having a positive effect. Goal is to be 215 by new years.
 
11/3
Bench

270 - 5/5/5/5/5

Barbell Incline
195 - 8/6/5/4

Goal was 8x4. Hit all but 1 rep @ 190 two weeks ago. Different gym, different setup. Not concerned.

Tricep Pressdowns
3 sets

Cable Crunches
2 sets

Walk
1.28 miles / 34:24

11/4

Walk/Jog
2.37 miles / 34:43

Walk
1.12 miles / 28:55

Have a nice date with my wife for Sushi tonight for our 5 year anniversary. It's still early in the process, but we're both lighter / in better shape than on the day we were married.
 
11/5
Was supposed to deadlift today. Decided to take a week off for a few reasons. First time I took my kids to child watch, so knew I was going to be limited on time, no space available, and program change. Going to go back to working up to a max single for at least 3 weeks. I made the most progress pulling like that in the past. In that time, I'm going to research some DL programs and consider running one.

Front Squats
215 - 5/5/5/5
275 - 2
315 - 1
345 - 1 (10lb PR)


Chin-ups
11/7/6/4/4

Hex Bar RDL's superset w/ Farmers Carry
225 - 8 reps & 40 steps
245 - 8 reps & 40 steps

Called early as the kiddos were melting down. Updated post #1 if anyone's interested.

BW: 228.4

 
11/7
Press

160 - 5/5/5/4+F/4

Cleaned first two sets up.

Close Grip Bench
225 - 8/7/6/4

Plan was still 8x4, but I ended up with the exact same reps as last week.

Dips
12/12/10/8

Really a meh day. First time in a while I've missed reps. Cut may be catching up with me.
 
11/8

Squats

355 - 3/3/3/3/3/3/3 (may have been an 8th set, lost count)
For fun:
385 - 2
405 - 1

RDL's
225 - 8/8/8/8

About to rework my Press, Squat, Bench programming. Nothing too drastic, just change the reps/sets to a couple of low rep/heavier initial sets followed by some higher rep/lighter sets, but overall volume will remain close to the same. That way I'm handling some heavier weights more frequently.
 
Good work on the Front Squat PR, looks like you have another 10lbs on that lift too.
 
11/8
Walk

1.24 miles / 31:18

11/10
Walk/Jog

2.02 miles / 27:11

Pendlays
200 - 7/7/7/7

Pullups
9/6/7/6/6

EZ Bar Curls
DB Curls


Farmers Walk
100's - 86 steps / 70 steps - drop - 10 steps

Walk
2.60 miles / 53.26
 
11/11
Bench
250 - 4
275 - 3
285 - 2/2
250 - 6/6

DB Incline
80's - 8/8/8/8

Triceps Pressdowns and Overhead Extensions

DB Circus Press

70 - 2R / 2L
80 - 2R / F-L /2L
90 - F-R

Really just feeling my way through the movement, getting form down and varying things to find out where my comfort level is at.
 
11/11
Hike
2.04 miles - 55:34
Carried my toddler (35lbs) on the shoulders for ~1.5 of those miles.

11/12
Deadlift
405 - 3
435 - 2
455 - 1/F

Deads just haven't bee on lately. Probably a combination of weight loss / diet and the amount of use my legs & lower back are seeing.

Zerchers
215 - 5/5/5/5

Chinups
10/8/7/6/6

BW: 226.6

Lost another 2lbs this week. Upping my calories ~200 to slow it down and offset some of my strength loss.
 
11/12
Hike

1.98 miles - 53.46
11/13
Walk/Jog
2.02 miles - 28:26

11/14
Press

150 - 4
165 - 3 (Push Press)
175 - 2/2 (Push Press)
150 - 6/6 Had to push the final rep.

Reverse Curls
45 - 8
55 - 8
65 - 8

2 hour break (breaking up sessions now due to toting kids to school and training with the wife)

Close Grip Bench
225 - 8/8/8/6
Finally some improvement. Probably due to the time break.

Dips
12/12/10/10/7

Hike
1.43 miles - 36:16

If you can't tell, I have an abundance of free time at the moment due to oil & gas being slow. Been home for 2 months now, likely will be for a 3rd. Spending as much time as I can with the family, but the bank account is definitely feeling the drain.
 
11/15
Squats
320 - 6
360 - 5/5

*2 hour break. Not my intentional break point, but I'm helping a buddy get started with training and I ran out of time.

320 - 8/8
Pretty demanding squat session.

RDLs
235 - 8/8/8/8

DB Farmers Walk
80 steps x 2
No drops, upped the pace from previous.

Hike
1.42 miles - 40:42
 
11/16
Pendlay Rows
215 - 5/5/5/5/7

Pullups
9/8/6/6/6

Straight Arm Lad Pulldowns

*2 hour break.

Seated Cable Rows
150 - 8
170 - 8
190 - 8
210 - 8

DB Curls
35's - 6
40's - 6
45's - 6

Barbell Shrugs
225 - 8
275 - 8/4+4

Spent.
 
11/17
Bench

235 - 6
270 - 5/5
235 - 8/8

Standing Overhead Extensions
EZ+30 - 10
EZ+50 - 10
EZ+70 - 9

*2 Hour Break

Barbell Incline
185 - 8
195 - 8/8/8/5

Circus DB Press
70 - 3R / 1L+Fail
Stopped and watched several technique videos. My main takeaways were: wrist back, look where the DB is going, weight on opposite leg.
70 - 3R / 3L
80 - 2R / 2L
40 - 5R / 5L (x2) To practice the motion.

Looking where I wanted to go with the weight probably had the most impact. Something I probably need to do with my press/push press as well.
 
11/18
Walk/Jog

2 miles - 28:00 (Treadmill)

11/19
Deadlift
405 - 3
455 - 3
475 - 1

Definite improvement over last time.

Front Squats
225 - 5/5/5/5
 
BULK UPDATE (just the meat and potatoes)

11/20
Press

145 - 6
160 - 5/5 (Push Press)
145 - 7+1 / 6+2 (+'s =PP)

11/21
Squats
340 - 4
375 - 3
395 - 2/2
340 - 6/6

Hiking/Rucking (+45lbs)
1.81 miles - 47:47

11/22
Pendlay Rows

205 - 6/6/6/6/6
Pullups
10/8/6/6/6

11/23
Bench

255 - 4
280 - 3
295 - 2/3
255 - 6/6

11/25
Dips
+20lbs - 12/12/12/12/12

Rucking (+45lbs)
2.56 miles - 1:01:44

11/26
Deads

405 - 3
455 - 3
475 - 1
405 - 1/1/1/1/1 (EMOM)

11/27
Trail Running (and walking)

3.18 miles - 45:46 (5K in 44:14)
Been contemplating entering a 5K. Wanted to get a benchmark as I've never ran that far, so the 44:14 will be a PR. Lots of room to improve.
 

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