2018-12-31 training log

Today starts a new training block. It’s a number of things all coming together nicely.

First, I achieved some goals. Second, to achieve those goals took a bit of focus and beating up of my body. Part of that is repetative stress, so getting some different movements for a bit will be good for me. Part of it then is that I ate pretty well to support my efforts, but then also some life matters had me eating more than I should have — I’m still dealing with stress eating.

So, it’s evident in my videos that I’ve been growing a gut, and I’m not happy about it. In fact, I think back to when I dropped 66 lb and am not happy that I’ve almost gained it all back over the past couple years. I expected a little gain, but not this much. Sigh. It’s all my own fault of course. It makes me think towards longer-term goals: that right now I want to still hit a 400# squat – and in doing so, should likely hit other milestones like 225 press (I’m at 210 omw), 315 bench (I’m at 300 now), etc.. But once I hit those goals? I could keep going, but I think it’d be a more interesting challenge to me to try to get ripped. Don’t know yet, thinking about it.

But for now, I’m going to take the next 6-8 weeks or so and have a hypocaloric diet and see about dropping as much flab as I can – hopefully at least 10 lb. It’s a good time to do so as if I stayed on 5/3/1 I’d be resetting anyways. And I might as well use this opportunity to do some different movements to help me touch on some weak points and also just some different movements to give my body a break. Oh, and lighter weights too!

So here we are.

My general approach is influenced by methodologies so far. Keeping some sort of major/strength lift, but a variation: high-bar squats, incline bench press, front squat, barbell row. It’s kinda a push/pull/legs approach, but not pure because I will do a little work on other days. For example, I’m calling today “leg EMPHASIS” since it’s mostly about legs but there’s a little bit of push and pull. This is something from Renaissance Periodization, trying to get my volume over the course of the week vs. just 1 day a week. Each day emphasizes something, but gets a little bit of other things in there too. It seemed to work well for me in the past.

I’m also throwing in hypertrophy methodologies. One big one? Trying to follow a 3-1-1-1 tempo for everything apart from the main movement. I can tell already from today it’s going to make it tough.

Finally, I want some sort of conditioning work. Things like prowler pushes, yoke walks, farmer’s walks, sandbag carries, sled drags, whatever. Something to add some work, because my work capacity sucks – and it should help a bit with the fat burn.

Anyways…

Today was ok. Good start to things. Keeping it “light and easy” since it’s the first week. Simply doing it will be enough for my body right now, then over the coming weeks things will scale up. I will have to adjust weights a little bit, but overall today was dialed in ok.

That 3-1-1-1 tempo really changes things. Gotta drop the weight, but still it burns, it burns!

Oh… the Prowler.

I forgot how evil that thing was. 🙂

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Leg Emphasis 1. High-bar Squats (5,4,3,2,1,AMRAP,50%), leg press (quad emphasis, pyramid up), lying leg curls (350 method), seated DB press, incline DB curl, prowler push. . Starting a new training block. I have let my gut balloon up, and I need to pare it back. Going to spend the next 6-8 weeks working to drop about 10 lb. My lifting changes to a more hypertrophy-oriented style. It also just changes movements, which should help some of the repetitive stress injuries I have. . Using techniques like AMRAP, 50% sets, 350 method, 3-1-1-1 tempos on everything but the main movement, prefer DB to BB. Spreading volume throughout the week. . I also want to do some sort of strongman/conditioning each session. Yoke walk, farmers walk, prowler push, sandbag carry. Something. While I’ll program something, I’ll have to be flexible on this per gym conditions/equipment availability. . Today and this week is just about getting on the groove. Going to have to adjust my weights a bit, but it’s pretty good. And I haven’t pushed a Prowler in years. Oh hell, that hurt. . . . #gym #ignitefitnez #liftlocal #wendler531 #531 #liftrunbang #prowlerflu #fatloss

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2019Q1 Mini-Cut; Leg Emphasis 1

  • High-bar Squat (5,4,3,2,1,AMRAP,50%)
    • bar x 10
    • 135 x 5
    • 185 x 4
    • 225 x 3
    • 275 x 2
    • 315 x 1
    • 225 x 10
    • 225 x 5
  • Leg Press (feet low and narrow, 3-1-1-1 tempo)
    • 180 x 10
    • 270 x 10
    • 360 x 10
  • Lying Leg Curls (350 Method, 3-1-1-1 tempo)
    • 35 x 20
    • 35 x 12
    • 35 x 9
  • Seated DB Press (3-1-1-1 tempo)
    • 30e x 10
    • 50e x 12
    • 50e x 8
    • 50e x 5
  • Incline DB Curl (3-1-1-1 tempo)
    • 15e x 12
    • 15e x 12
    • 15e x 12
  • Conditioning
    • Prowler push
    • high handles
    • 90#
    • run to the end of the turf (about 30-35 yards), turn around, run back.
    • 1:30 rest
    • 3 times.

2018-12-20 training log

Today wasn’t training – today was fun.

I’ve long wanted to do some lifting challenges, but never could find the right way to work it into my greater programming and goals. But everything converged well to make this week a fun week.

Two days ago, I hit a nice milestone of bench pressing 300 lb.

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Bench Press. 300 lb. PR. . Bar x 10, 95×5, 135×5, 185×3, 225×3, 250×1, 275×1, 300×1, 135×20. . Superset facepulls during bench warmup. Wide-grip pulldowns after. . One step closer to my “3” goal for Bench Press. 3 would be “3 wheels” – 315# – but “300” is a “3” milestone along the road. And a pretty cool one. Very happy with this PR, especially given all the injury and hurdles to get here. I learned a lot along this road. . Again, it’s just a fun week and this was one of the fun. So simply did 135×20 for giggles, then some lat pulldowns and 10 minutes on the bike for my knees. . . . #gym #benchpress #pr #ignitefitnez #liftlocal #wendler531 #531 #300poundsisalways300pounds

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And then today I opted to try the Half-Hour Deadlift Challenge (from Dan John over at T-Nation). Basically, deadlift 315 60 times in 30 minutes. A number of ways to approach it, and I took the “1 rep every 30 seconds” approach.

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Deadlift. 315×60. Yes, 60 reps. . 135×5, 225×3, 315×60. . This week is a fun week. For sometime I’ve wanted to do some lifting challenges, and Dan John’s Half-Hour Deadlift Challenge seemed like it would be fun. Deadlift 315 lb 60 times in 30 minutes. I opted for the “1-rep every 30 seconds” variation. . I expected to die, but I didn’t. Sure I’m going to be sore tomorrow, but it really wasn’t too bad. The mental of staying in the zone for 30 minutes was the tougher part. . That was a lot of fun. Happy I did it. . It was also an excuse to try out time-lapse video. A bit a bit disappointed, since it looks like I’m just standing around the whole time. But it makes sense given the lift itself only took a couple seconds. Oh well. . . . #gym #deadlift #ignitefitnez #liftlocal #wendler531 #531 #timelapse #halfhourdeadliftchallenge #danjohn #tnation

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(the time-lapse video didn’t turn out as illustrative as I wanted… but still fun)

I’m pretty sure I’ll be sore as hell tomorrow (and Saturday), but it really wasn’t that bad. Oh sure, I started to feel it maybe 10 minutes in, and close to the end I was getting a little tired, but I could have kept going for a while. It was more the mental, the “have to be in the zone for 30 minutes” that was the tougher part. But about 20 minutes in, it all went auto-pilot.

One thing I got out of it is the joy of singles, which I already was exploring with squats. It’s just different than going for reps. It can’t be all the program is about, but there’s quite the place for it.

Anyways, it was a lot of fun. I’m glad I did it.

2018-12-06 training log

500 lb deadlift. PR. Major milestone achieved.

That is all. 🙂

Opted to just do that and end there. I’m at the end of all the cycles and all the things, so felt no reason to beat myself up.

  • Deadlift
    • 135 x 5
    • 200 x 5
    • 245 x 5
    • 295 x 3
    • 370 x 5
    • 420 x 3
    • 470 x 4 (rep PR)
    • 500 x 1 (PR)
  • Stationary Bike
    • 10 min.

2018-12-04 training log

PR of 295×1.

300 is just around the corner.

Today was pretty solid. The work up went well. Technique generally felt good. Focused on being tight, so much it hurt. Not rushing. Settle. All that good stuff.

Top work set of 275×4 was a rep PR. I remember when I hit 275 for a single and it was my all-time PR, and I’m sure it was kinda sketchy. Now 275 is just working weight, and I’m doing more. In fact, the 295 moved pretty well that I am certain 300 will be just fine.

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Bench Press. 295×1. Top set. PR. . Bar x 10, 115×5, 145×5, 175×3, 215×5, 245×3, 275×4, 295×1. . Superset facepulls, DB rows. Paused Bench Press. Close-grip pulldowns. . 1+ week & Joker. Good day! Top work set of 275×4 was a rep PR. Then 295×1 went up easier than expected. Like yesterday’s squat, not an ideal bar path, but I’ll take it. Sets a lifetime PR. . 300 should be cake. . I found another reason I like the pause bench: descent. Note on the 295 a “twitch” during the descent? There’s a weak point (for lack of a better descriptor) there. I noticed on my pause benches, since the descent is very controlled, a little something happened at that point. I reckon this sort of lighter, more deliberately controlled descent work ought to help those stabilizers. . Anyways, good day. . . . #gym #benchpress #pr #ignitefitnez #liftlocal #wendler531 #531

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I also found another reason to like the pause benches. If you watch the 295, you’ll see a little… I don’t know what to call it, but on the descent a little “hitch”? weak point? stumble? Whatever it’s called, something wasn’t too stable. I noticed while pause benching that, because of the exaggeratedly slow descent, that when I hit that same point there was “something” there. I reckon maybe there’s some sort of muscle weakness at that point? Can’t say for sure, but it’s interesting to me. So, I hope that the pause benching, because of the descent work, should provide some additional improvements beyond the “no momentum to get out of the hole” work.

Anyways, happy day.

5/3/1 (8th cycle, 3+/5/1+PR, Joker)

  • Bench Press
    • bar x 10
    • 115 x 5
    • 145 x 5
    • 175 x 3
    • 215 x 5
    • 245 x 3
    • 275 x 4 (rep PR)
    • 295 x 1 (PR)
  • Face Pulls (superset with bench warm-up sets)
    • 90 x 15
    • 90 x 15
    • 90 x 15
    • 90 x 15
  • DB Rows (superset with bench work sets)
    • 105 x 10e
    • 105 x 10e
    • 105 x 10e
  • Pause Bench Press
    • 185 x 5
    • 185 x 5
    • 185 x 5
  • Narrow-Grip Pulldowns
    • 90 x 10
    • 125 x 12
    • 125 x 12
    • 125 x 10

2018-12-03 training log

That was alright!

Through the summer and into the fall, my squats were horrible. Biggest things were confidence, which then affected my ability to hit depth. Plus all the knee issues and such, and in the end I opted to take a couple steps back. I lowered the weight, changed from a 5/3/1-base to a Strong-15 base. That has helped. The reduction in volume has been good because I can still progress yet it’s not putting as much wear-and-tear on my body – and that’s a good thing to do: to see how little work you can do and still make progress.

So today hitting 350 was not a PR (355 is my all time best) but it was solid progress.

I’ve been a little uncertain about things lately because sessions have been poor and lifts feeling so heavy. But I told myself today to just be focused, in the moment, and (shut-up-and-) lift. And BE TIGHT. I will either make the lift or I won’t, and life will go on. And the 350? I don’t even remember it. I was so into the lift, just being there and doing it and not necessarily trying to remember or process it – just put it on my back, settle, get tight, let things sink down (i.e. don’t fret about depth, just do what feels normal — which these days IS hitting depth), then power up.

It was a little messy (watch the bar path) as on the way up I felt a bit of hips rise and back remain down. But there we go. Did it and it felt pretty good.

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Squat. 350×1 top set. . Bar x 10, 135×8, 190×5, 220×4, 255×3, 280×2, 330×1, 340×1, 350×1. . 280×3. pause squats. No leg press, no bike; taking it easy. . Wow! First, feeling so much better than last week. Then today? Kinda surprised. Things have felt so heavy I was unsure how today would go. But I told myself it will or it won’t; just stay in the moment and lift. Oh – BE TIGHT! My cue for the day. 340 hit the sticking point. 😬 For 350? I was so into the lift I don’t remember doing it. 😄 It felt so easy, I wondered if I must have cut depth. Nope! Hooray for video. . While it’s not a great number and it wasn’t too pretty, it’s good progress for me. I’m more confident under the bar, depth happens. My knees feel better, my body feels better. I’m glad I took 2 steps back to work on my squat. Still a ways to go tho. . . . #gym #squat #pausesquats #🍑 #ignitefitnez #liftlocal #wendler531 #531 #strong15 #liftrunbang

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All in all, I’m happy with how things are going.

Part of me wants to keep going because I’m so close, but this is time to call it and reset. In fact, this is the last heavy week I’m doing for a while. Next week will be a deload. The week after I’m going to just lift to have some fun (e.g. thinking about doing things like the Half-Hour Deadlift Challenge), then totally off for Christmas. When I come back, going to do a 6-week-ish cut and some hypertrophy-style lifting (planning that out now). After that, the plan is to resume 5/3/1 (and likely Strong-15 for squats) with a reset of weights and continue forward.

Anyways, tomorrow – bench!

7th cycle, fixing my squat; modeled after Strong-15

  • Squat (superset with band pullaparts)
    • bar x 10
    • 135 x 8
    • 190 x 5
    • 220 x 4
    • 255 x 3
    • 280 x 2
    • 330 x 1
    • 340 x 1
    • 350 x 1
  • Pause Squats
    • 280 x 3

2018-11-20 training log

Good bench day.

Starting a new 3/5/1 cycle, with Jokers. And this Joker logically works up to the top Joker I did last session. What I like about it is as I’m hitting PRs there, which are generally touch-and-go, making this repeat be paused. It’s a good progression. The 290 felt good, heavy, close to my max. But hitting 295 at the end of this cycle seems do-able. And yes, 300 does as well.

I opted to not do just 3×10 supplemental bench work, instead changing to do pause benches (not Spoto Press, but full on rest on the chest, hold it there for 1-2 seconds, then go). It’s not so much working that bottom position, as it is just getting more comfortable with the pause.

Anyways, a pretty good day.

5/3/1 (8th cycle, 3+/5/1+PR, Joker)

  • Bench Press
    • bar x 10
    • 115 x 5
    • 145 x 5
    • 175 x 3
    • 205 x 3
    • 230 x 3
    • 260 x 6 (rep PR tie)
    • 280 x 1 (Joker)
    • 290 x 1 (PR tie)
  • Face Pulls (superset with bench warm-up sets)
    • 90 x 15
    • 90 x 15
    • 90 x 15
    • 90 x 15
  • DB Rows (superset with bench work sets)
    • 105 x 10e
    • 105 x 10e
    • 105 x 10e
  • Pause Bench Press
    • 185 x 5
    • 185 x 5
    • 185 x 5
  • Narrow-Grip Pulldowns
    • 90 x 10
    • 125 x 12
    • 125 x 12
    • 125 x 12

2018-11-09 training log

Press PR – 205×1.

The day went well. Good work-up. Top set was 195 – which 2 weeks ago I did on a Joker set for an easy 3. Thus, I wanted to get at least 4 today. As you can see, it started to go up but sticking point – opted against grinding it because hitting 205 was more important. And that happened. I was a little nervous because I think I’m nearing my limit before I have to reset, but it went up easier than I expected.

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Press. 205×1. PR. . Bar x 10, 85×5, 100×5, 125×3, 155×5, 175×3, 195×3, 205×1, 135×10, 135×10, 135×7. . 1+ week. Joker. Superset face pulls during warmup. Medium width neutral grip cable rows during work sets. Finish with wide grip lat pulldowns. . Top work set @ 195 was done for an easy 3 2 weeks ago on a Joker, so I wanted to try for 4. Nope. Could have ground it out, but grinding was not the plan – setting a new PR @ 205 was. Done. 🤘 . Body feeling better in some ways, beat up in others. Looking forward to next week’s deload. Plus, might be breaking from the plan slightly if something comes together. 😁 . Gym music? That’s why I was listening to the new @allthatremains on my headphones. . . . #gym #press #militarypress #pr #ignitefitnez #liftlocal #wendler531 #531 #allthatremains #victimofthenewdisease

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Still, not sure how much more I have left in me – reset is coming. But I’m still very happy with the progress I’ve been making.

Next week is deload, and I’m certainly going to take it easy – not a “7th week” protocol. I need to just get some blood into areas and let some things heal up. For sure tho, there’s at least 1 more 3/5/1+Jokers cycle ahead of me.

Ah dang it – forgot to do hex DB holds. Ah well.

5/3/1 (7th cycle, 3+/5/1+, Joker Sets)

  • Press
    • bar x 10
    • 80 x 5
    • 100 x 5
    • 125 x 3
    • 155 x 5
    • 175 x 3
    • 195 x 3
    • 201 x 1 (PR)
    • 135 x 10
    • 135 x 10
    • 135 x 7
  • Face Pulls (superset with press warm-up sets)
    • 85 x 15
    • 85 x 15
    • 85 x 15
    • 85 x 15
  • Medium-width neutral grip cable rows (superset with press work sets)
    • 165 x 10
    • 180 x 10
    • 195 x 10
    • 210 x 10
  • Wide-grip Pulldowns
    • 90 x 10
    • 145 x 12
    • 145 x 12
    • 145 x 10

2018-11-08 training log

Today was a great milestone for me: deadlifting “5 wheels” (495 lb).

It’s been a long goal to do: 2/3/4/5 wheels (225/315/405/495 lb) or more plainly, 200/300/400/500 lb in press/bench/squat/deadlift.

I’ve pressed 200 lb. I’m close to 300 on bench. And today, hit deadlift.

So why stop at 495? Why not just go for 500? Because it wasn’t part of the progression. Oh sure, I wanted to, but it’s obviously there and I’ll do it soon enough. Plus, I figured why not celebrate 2 milestones instead of 1? 🙂

What also got me was how easy it went up. Oh sure, it’s not nothing, but I did expect it to be harder than it was. The whole session was oriented with the lift in mind. Explode the weight up, be definitive, commit. I knew if it came off the floor, I’d have it. Sure enough.

Really, to me it’s testimony to just staying on a solid plan of progression and being patient.

5/3/1 (7th cycle, 3+/5/1+, Jokers)

  • Deadlift (superset with band pullaparts)
    • 195 x 5
    • 240 x 5
    • 290 x 3
    • 365 x 5
    • 410 x 3
    • 460 x 4 (rep PR)
    • 495 x 1 (all time PR)
  • RDLs
    • 315 x 8
    • 315 x 8
    • 315 x 7
  • Stationary Bike
    • 10 min.

2018-11-06 training log

I’ll take today. PR of 290×1.

1+ week, and Jokers. Work up went alright. That weird groove change last week was gone, but I did a small technique change. My left shoulder still isn’t too happy and I noticed I could get tighter. I normally set up putting my hands on the bar then working my shoulders into position. This time I worked on getting my shoulders as tight as possible THEN putting my hands on the bar. That served to get me a bit tighter, my shoulder a bit more stable. That was helpful

Still, on the 270×4 top set (which was as rep PR too) I hit the left face-saver bar, and again on the 290×1 (all time PR). It’s just the issues with the shoulder.

Thankfully, this strength cycle isn’t much longer – maybe another 1-2 cycles at most. I’m just going to milk it as long as I can, smartly. Like today, just feeling what I did I opted to call it and not do the down sets and put any extra wear and tear on my shoulder. I am doing more work on recovery, so let’s just take the PR and move on.

All in all, a good day.

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Bench Press. 290×1. Top set. PR. . Bar x 10, 115×5, 140×5, 170×3, 215×5, 240×3, 270×4, 290×1. . Superset facepulls, DB rows. 10 min bike. . 1+ week. Top work set of 270×4, for a rep PR. Then a Joker set of 290×1, which is an all time PR. Left shoulder still unhappy (see how I hit the face-saver?). Bench groove reverted to normal, but I did change set-up to get my shoulder blades tighter; good change. Opted to Jack-Shit the rest of the session to minimize annoying my left arm & shoulder. . I love the “Bloom County” comic strip. For whatever reason, Bart Savagewood benching 290 always stuck in my mind since I was a kid. Maybe as some unattainable yet attainable thing. Fun to have hit it, tho I’ll never have a chin like him. . . . #gym #benchpress #pr #ignitefitnez #liftlocal #wendler531 #531 #bloomcounty #bartsavagewood #opusthepenguin #billandopus

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5/3/1 (7th cycle, 3+/5/1+PR, Joker)

  • Bench Press
    • bar x 10
    • 115 x 5
    • 140 x 5
    • 170 x 3
    • 215 x 5
    • 240 x 3
    • 270 x 4 (rep PR)
    • 290 x 1 (all time PR)
  • Face Pulls (superset with bench warm-up sets)
    • 85 x 15
    • 85 x 15
    • 85 x 15
    • 85 x 15
  • DB Rows (superset with bench work sets)
    • 100 x 10e
    • 100 x 10e
    • 100 x 10e
  • Stationary Bike
    • 10 min

2018-11-05 training log

Today was good!

I’m rather exhausted due to overwork at the day job, and my body had enough this past weekend. I crashed hard on Sunday, sleeping much of the day. A little bummed I wasn’t able to hang out as much with my family, but obviously my body needed it.

And I think it paid off at the gym today because things moved well!

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Squat. 340×1 top set. . Bar x 10, 135×8, 185×5, 210×4, 250×3, 275×2, 320×1, 330×1, 340×1. . 275×3 pause squats. 10 minutes stationary bike. . This 340 was significant: I haven’t hit a single at weight like this in a long time. It felt good, felt confident. That was my big reason for falling back and switching to Strong-15 programming: more warm-/work-up, singles, less volume, ability to focus on technique and get confidence back. Seems to be working. . Also, bar path is better; didn’t feel all over the place today. Still wider grip to avoid elbow pressure, which is making me focus more on back/torso tightness. . Skipped leg press. My adductor feels fine, but no reason to risk it; give it more time to ensure it’s healed. . . . #gym #squat #pausesquats #🍑 #ignitefitnez #liftlocal #wendler531 #531 #strong15 #liftrunbang

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The work up was to 340. Note, my all-time best is 355, so this isn’t too far away. In fact, looking at my logs and I really haven’t singled at this weight – I’ve been in the area, and many of that was some time ago. So this actually is pretty cool to get back into this area again. Plus, doing so with better form, more confidence, no questions on depth, etc.. so this is pretty big for me.

To me, it’s evidence my change up was good. Go from 5/3/1 to Strong-15 style. More work-/warm-up, reduced volume, singles to allow me to focus on technique and pour everything into the single.

I’m working to ensure technique is there on the work-up sets, that every set is done “right” and the same.

I felt really good. Admittedly a little unsure – because I’m getting back into the problem territory that started me in this, so not 100% sure, but going into the sets accepting it, ensuring I hit depth, stay tight, and make it happen.

Tightness is interesting too right now. I have to widen my grip to alleviate some pressure on my elbow, which of course removes some upper back tension/tightness. So, it’s making me more aware to make it tight instead of just trying to let it be tight from the scrunched-up position. I’m taking more time too. Get under the bar, get where I need to be, breathe, unrack. Stand there and let it settle. Breathe. Walk out. Settle. Breathe. Then go. I will say, one thing I’m still adjusting to is that the wider grip is putting my hands almost against the uprights – they do brush it. I have slight concerns about cutting/jamming my hands, and also just the bumping of course is a bump – it can cause things to shift and twist, which isn’t good. But it’s another reason I’m going slow and deliberate, to be able to mind that.

But hey — all in all, happy!

I think 350 should be do-able next cycle, given how this 340 felt.

I did skip leg press today. Last week I lightly strained my left adductor while leg pressing. It’s feeling a lot better now – not even feeling it, really. But that means it’s not time to dive back in. That means it’s mostly healed, but I know from experience it’s best to give it a little more time to ensure it actually is fully healed and not just pain free, y’know?

7th cycle, fixing my squat; modeled after Strong-15

  • Squat (superset with band pullaparts)
    • bar x 10
    • 135 x 8
    • 185 x 5
    • 210 x 4
    • 250 x 3
    • 275 x 2
    • 320 x 1
    • 330 x 1
    • 340 x 1
  • Pause Squats
    • 275 x 3
  • Stationary Bike
    • 10 min.