No training the rest of this week. I’ve been wanting to but…

Strep throat.

I’ve been on antibiotics since Tuesday and modern medicine is a wonderful thing. Think about how fortunate we are that we can contract something, take a pill, and “by magic” we’re cured.

Anyways, I was staying out of the gym because sleep is more important. I thought about going this morning, but man… I woke up, honestly thought about it, went back to sleep, and slept for another 3 hours. Yeah, my body’s not ready yet.

So while next week was supposed to be a no-deload-deload, I may actually do some light work.

You feel like crap, but you do it anyways.

I’ve got something… not sure if a “cold” or allergies or what, but something. Friday it started to creep in. Saturday I was ok, but beyond exhausted by the time I got home — I couldn’t even finish my supper because the effort involved was too much. Yeah. Sunday I slept a lot of the day. Waking up this morning I feel a little better but still like crud. I debated skipping the day (let the body rest/heal), but 1. I often feel better if I get the blood pumping, 2. I scheduled myself to try something today, 3. this will be the last week on this cycle so, let’s do it.

So I compromised and opted to just do something — let me decide as I feel it while I’m there.

I inclined, and worked up to 225. That’s an all-time PR for me. Unfortunately it was a little scary too. I got to the sticking point, started to grind it, then my head started to feel…. wrong. As if I kept it up, I’d probably black out and have 225 lb. crashing down on my face. So the effort became about just racking the damn bar. I got it, but I’ve never been that scared under the bar before. I attribute it to that “something” that has me. No bueno. Still, a PR so I’ll take it. 🙂

After that, I opted to just do some dips. I haven’t done them in ages and like doing them. I started dipping and my shoulders told me it had been a while since I had dipped! Nothing bad, just very tight in the bottom position. So after 5 reps I stopped and figured it’d be more beneficial to do lots of sets of 5 and get blood flowing there, get the stretch, and that volume and stretch would do me better. After 10 sets, I figured 50 reps was enough all things considered. Finished off with some lat raises and that was that.

Glad I went. The PR was a little scary, but I got it. It feels good going into my deload and then the start of a new cycle where I won’t be BB Inclining, so a nice cap to it all.

• Incline Bench Press
  • bar x 10
  • bar x 5
  • 135 x 5
  • 155 x 4
  • 175 x 3
  • 205 x 2
  • 225 x 1 (PR)
  • 175 x 8
  • 175 x 4
• Dips
  • bw x 5
  • bw x 5
  • bw x 5
  • bw x 5
  • bw x 5
  • bw x 5
  • bw x 5
  • bw x 5
  • bw x 5
  • bw x 5
• Lateral Raises
  • 20e x 12
  • 20e x 12
  • 20e x 12

Who says Friday 13th is bad luck? It was a good day. 🙂

Everything continues to go up. I bumped my weight up on close-grips to a single at 225, but it went up so easy. I thought about continuing to so singles, but nah… not my goal today. Then reps with 185 came on strong. Calculations put my 1RM on close-grips at 265. Very curious where my proper bench now lies, y’know?

The other thing I focused on was eccentrics. I wasn’t as focused on those last week so refocused my effort there. It makes such a difference. Whereas last week I was eccentric just enough to be controlled so I could put all into the concentric, today I was doing like 3-count eccentrics or more — just really slow. I didn’t get as many reps as last week, but oh I got much more work. The pump today was stupid, and like Arnold said: chase the pump. 🙂

One more week on this particular program, then a deload week, then change-up. Thing is, I’m not sure what I’d want to change on my arm day — this is working really well for me. I might do some slight variations, like change the bar used on the pushdowns. I contemplated JM Presses as my main triceps movement but I’m not hip to doing that for heavy singles, so I might swap out extensions for medium rep JM Presses (e.g. 6-12). But really, I don’t expect as much change here as some other days.

• Close-grip Bench Press
  • bar x 10
  • bar x 5
  • 145 x 5
  • 165 x 4
  • 185 x 3
  • 205 x 2
  • 225 x 1 (PR)
  • 185 x 13 (PR)
  • 185 x 6
• Skullcrushers
  • 45 x 15
  • 55 x 12
  • 65 x 9
  • 65 x 6
  • 45 x 12
• V-Bar Pushdowns
  • 45 x 13
  • 40 x 14
  • 35 x 17
  • 30 x 17
• BB Curls
  • 45 x 15 (strict)
  • 55 x 12
  • 65 x 8
  • 95 x 4 (cheat)
  • 95 x 4
  • 95 x 4
• Hammer Curl
  • 30 x 9
  • 30 x 8
  • 30 x 8
  • 30 x 8
• Cable Curls
  • 55 x 18
  • 60 x 12
  • 65 x 10
  • 55 x 10

Back days seem to be the ones I see the least progress on. Not sure why. I did see some progress today, for sure. But it’s just slower.

It is what it is tho. I tried to up it a little bit today, with some “first-set-last” type things for AMRAP. Just a little more volume, because.

I feel stagnant on pull-ups. Not going to sweat it too much. I’ll be changing this up here soon and doing some different sort of “up” — maybe neutral grip, something that’s a little less (torque) stress on my joints. We’ll see what it does. I really want to get over that 10-rep milestone. I also thought that I might change my ups to let the first set be just a crank-it-out set, then all other sets be very eccentric focused — don’t sweat the reps, just put everything under a lot of stress.

I also think I need to lay off the heavy, low-rep shrugs. My spine doesn’t seem to like that compression and that angle.

• Pull-ups
  • bw x 8
  • bw x 5
  • bw x 3
  • bw x 3
  • bw x 2
• T-Bar Row
  • 110 x 8
  • 110 x 8
  • 110 x 8
  • 110 x 8
• Curl-Grip Lat Pulldown
  • 100 x 16
  • 110 x 11
  • 120 x 8
  • 100 x 11
• Cable Rows
  • 90 x 15
  • 100 x 15
  • 110 x 11
  • 90 x 11
• BB Shrugs
  • 275 x 8
  • 275 x 10
  • 185 x 20
  • 185 x 20
  • 185 x 16

I didn’t want to go to the gym this morning. I really zonked out hard earlier than usual last night, and I didn’t want to get up — my body was all about sleep. So it was drag-ass out of bed.

I did go to the gym, but I opted to just have fun as that’s the goal of this cycle, right?

So I did front squats and worked up to a good single. Cool thing? It was a bunch of PR’s today. The app I use for tracking, RepCount, gives stats including personal records. So today I did my best front squat ever, my best 2 rep max, and my best 5 rep max. Granted, that’s basically just looking at the largest weight entered for a given rep count, so the 2 and 5 probably don’t count much. But the 1RM is pretty cool. I could have gone up a little more but figured this was good enough.

When I started my work sets, I dropped the weight, thus the 2 reps. I was in the hole and lost balance, and that was that — dropped the weight. No big deal, but just noting the 2 reps.

Then I opted to just do a little extra work. Just to have some fun and get some work in. I had thought about Jack-Shitting the day, so this was a reasonable trade-off.

I am thinking towards the future, that I might try ass-to-grass front squats. The lower I get, the more I feel it in my glutes and hamstrings. It might be interesting to really lighten the weight and try that and see where it gets me.

• Front Squat
  • bar x 5
  • bar x 5
  • 115 x 5
  • 135 x 4
  • 165 x 3
  • 195 x 2
  • 225 x 1
  • 245 x 1
  • 175 x 2 (lost balance, dropped the weight)
  • 175 x 5
  • 175 x 5
• Leg Extensions (350-Method)
  • 60 x 30
  • 60 x 20
  • 60 x 15
• Leg Curls (350-Method)
  • 30 x 24
  • 30 x 15
  • 30 x 12

I just have to wonder when the progress will stop.

Don’t get me wrong: I’m really stoked to see this constant progress. But I have to wonder how long it will keep up.

I opted to up the incline weights because why not. Even still, I was surprised at the # of reps I got today: didn’t think I’d get that many. Everything just keeps going up.

I am starting to think towards the next cycle. Right now today will probably change to something like:

• Flat BB Bench
• Incline DB Bench
• Flat DB Flies
• Some sort of overhead press
• Upright DB Rows

The overhead press I’m not sure about. It may just be simple standing BB overhead, but I’m not sure yet. And upright DB rows because I saw Mike Israetel posting about them a couple weeks ago. Never tired them. I love upright rows, and this might be an interesting variation to try and see.

• Incline Bench
  • 125 x 5
  • 145 x 4
  • 165 x 3
  • 195 x 2
  • 215 x 1
  • 165 x 12
  • 165 x 6
• DB Bench
  • 50e x 10
  • 50e x 10
  • 50e x 10
  • 50e x 10
  • 50e x 10
• Machine Flies
  • 85 x 12
  • 85 x 12
  • 85 x 12
• Seated DB Press
  • 40e x 10
  • 40e x 10
  • 40e x 10
  • 40e x 10
• DB Lat Raises
  • 20e x 12
  • 20e x 12
  • 20e x 10

Solid day. I wasn’t really into the session for whatever reason — mentally elsewhere. But the work was good.

• Close-Grip Bench Press
  • bar x 10
  • 135 x 5
  • 155 x 4
  • 175 x 3
  • 195 x 2
  • 215 x 1
  • 175 x 14
  • 175 x 7
• Skullcrushers
  • 45 x 15
  • 55 x 12
  • 65 x 10
  • 65 x 8
  • 45 x 15
• V-Bar Pressdowns
  • 45 x 13
  • 40 x 15
  • 35 x 20
  • 30 x 23
• BB Curls
  • 45 x 15 (strict)
  • 55 x 12
  • 65 x 8
  • 95 x 4 (cheat)
  • 95 x 4
  • 95 x 3
• Full-stop Hammer Curl
  • 30e x 8
  • 30e x 8
  • 30e x 8
  • 30e x 6
• Cable Curls
  • 55 x 17
  • 60 x 14
  • 65 x 11
  • 55 x 13

Back day is becoming one of my favorites. I think it’s because it’s cool to look in the mirror (well, series of mirrors) and see wow — look at what’s back there! But also because it’s cool to be doing pull-ups. When you’ve sucked at them your whole life and are starting to suck less at them, it’s just great! Plus, I’m really getting a groove of back work: actually getting the back to work, not just pulling and making motions. It’s good stuff.

That said tho, today felt a little stagnant. I didn’t go up much on paper, but I sure felt more work happening. Go figure.

Weighing in at 210. Offically trying to maintain for a bit, then lean on the massing side of things. I am leaning towards staying this course for a couple more weeks, then a deload week, then another 6 or so weeks just hypertrophy work (likely similar to what I’m doing now, but varying it up e.g. instead of bb incline bench and db flat bench, do bb flat bench and db incline bench). Then after that, maybe a Strong-15 short cycle to take a small break and change of pace. After that, we’ll see — that’s some 3 months out, so I’ll figure it then based on progress.

• Pull-ups
  • BW x 8
  • BW x 5
  • BW x 3
  • BW x 3
  • BW x 3
• T-Bar Row
  • 105 x 8
  • 105 x 8
  • 105 x 8
  • 105 x 8
• Curl-Grip Lat Pulldowns
  • 90 x 20
  • 100 x 15
  • 110 x 10
• Cable Row
  • 90 x 15
  • 100 x 15
  • 110 x 9, then drop sets
• BB Shrugs
  • 275 x 5
  • 275 x 10
  • 185 x 23
  • 185 x 18
  • 185 x 14

Felt good to be squatting again.

Had to not squat the past couple weeks due to circumstance, and honestly when I got out of bed I actually felt like just going back to bed and not squatting. But no, 2 weeks is too many, so off I went.

And it felt pretty good.

The front squats continue to be a good thing. I may not continue with them as an emphasis, but I do think it’d be worthwhile for me to keep them around in some respect for some time. I continue to work on keeping myself as upright as possible, which when I do, really works what I need. I could even see myself starting to do something like squat, pause squat, and front squat, then some hamstring focus, and done.

Speaking of hamstring, I’m still trying to “get it” on RDL’s. I upped the weight slightly, but I’m still trying to get form and technique. I actually did hit a few strides where I felt very much like I was working hams and not just my back — which I’m really trying to not do. After the 3×8 I did actually feel something in my hamds and glutes, so maybe I’m starting to get it. But I can’t articulate exactly what I did to feel that so I can repeat it, so I’m a ways off from “getting it”, still, it’s a step forward.

After all those, the leg presses and such… by the time I got the extensions and curls my legs were pretty spent. All in all tho, a good day.

• Front Squat
  • bar x 10
  • 95 x 5
  • 125 x 4
  • 155 x 3
  • 185 x 2
  • 215 x 1
  • 165 x 8
  • 165 x 8
  • 165 x 8
• RDL
  • 205 x 8
  • 205 x 8
  • 205 x 8
• Leg Press
  • 225 x 15
  • 315 x 12
  • 405 x 10
  • 225 x 12
• Leg Extensions
  • 55 x 11
  • 55 x 12
  • 55 x 12
• Leg Curls
  • 25 x 17
  • 25 x 12
  • 25 x 11

I’m having fun, and I think I may just stay the course.

So today continues the trend of things just getting better. Progress continues, slow, but progress. I mean, when you hit a couple more reps than last week, that’s progress. I’m quite happy with all of this, and it’s starting to influence my thinking.

First, I think I’m done worrying about fat loss. After almost 2 years of it, I’ve had enough: mentally, physically and even emotionally. I’m under a lot of stress at work, and frankly lifting is a huge source of stress relief and happiness. But of course, it too is a stress on the body — but one I’m happy to have. So I need to take measures to allow it to work, so eating more and getting more sleep are really helping out. Thing is, while the past some months on the cut didn’t really amount to much on the scale, they amounted to a lot in the mirror. I look a lot better PLUS I can look at things like how I need to buy a new — smaller — belt. So sure, the scale showed little progress, but everything else showed progress. Am I totally where I want to be in terms of fat loss? No, but I think I need some serious break before I head down that road again. I want to get my strength back, I want to get my muscle back, I want to have some fun.

And lifting as I have the past some weeks has been tons of fun for me. I just set up what I wanted to do, and I’m doing it. I’m making progress both in size and strength, so gee… life’s good.

My debate has been to follow some more rigid programs, like going back to 5/3/1, but today I started to think that I won’t do that — at least not yet. That what I’m doing right now is making progress: I’m getting bigger, I’m getting stronger, everything’s doing well, so why mess with it? I’m kinda enjoying the hypertrophy focus and seeing it pay off, and again I’m having a lot of fun.

Will I change it up a bit? I’m thinking so. I’m thinking I’ll probably stick with what I’m doing right now for another few weeks, take a deload, then come back with a similar but varied program. For example, instead of incline BB and flat DB pressing, switch to flat BB and incline DB, y’know? Stick with that about 6 weeks or so, then see from there what I’d like to do. That might call for something like a Strong-15 short cycle just to eek out a little strength work. Who knows… again I’m just enjoying things right now and so long as I’m seeing progress, great.

I’m just having a lot of fun, and the thought of adopting a rigid program right now isn’t flying with me: maybe that’s why I’ve been unable to decide what to do. I’m having fun, I’m making progress so why mess with it?

• Incline BB Press
  • bar x 10
  • 115 x 5
  • 135 x 4
  • 155 x 3
  • 185 x 2
  • 205 x 1
  • 155 x 14
  • 155 x 7
• DB Bench Press
  • 50e x 10
  • 50e x 10
  • 50e x 10
  • 50e x 10
  • 50e x 9
• Machine Flies
  • 80 x 12
  • 80 x 12
  • 80 x 12
• Seated DB Press
  • 40e x 10
  • 40e x 10
  • 40e x 9
  • 40e x 8
• DB Lat Raises
  • 20e x 12
  • 20e x 10
  • 20e x 10, then a drop set, and partial burns