For Bench Press & Deadlift day, I am feeling a ton better from the day previous workout. In fact I’d wager to say my deadlifting was 10% better. Some days are just crappy days for lifting. Decline Bench Press: Being I spent so much of this training period doing declines, I decided heavy day would […]

Deadlift & Front Squat day, cycle 6. Today I had an awful energy level, was dehydrated and in general felt like crap. Excuses aside, my deadlifting was poor enough that I’m only increasing my training max 5lbs. Deadlift: Set 1) 5 reps @ 260lbs. Set 2) 3 reps @ 275lbs. Set 3) 2 reps @ […]

Alright developmental day at a gym I’m visiting, sorta random but had fun. Still in cycle 5 but today’s workout was fairly standard. Needed to do rear delt work and biceps again this dev day. Deadlifts: Set 1) 3 reps @ 275lbs. Set 2) 3 reps @ 275lbs (failed three times due to slippery grip […]

Alright, Front Squat & Bench Press day of cycle 5. Pause Front Squat: 3 sets of 5 reps @ 130lbs. Climbing 2’s: 2 @ 140lbs. 2 @ 150lbs. 2 @ 160lbs. 2 @ 170lbs. Pause Declined Bench Press: 2 sets of 8 reps @ 115lbs. Drop set to failure of 13 reps @ 115lbs. Angled […]

Alright, Bench Press & Deadlift Day for cycle 5… go! Pause Bench Press: Flat bench press again, like I said going to try to do this once a week to get back in the groove of it. 3 sets of 5 reps @ 130lbs. Climbing 2’s: 2 @ 140lbs. 2 @ 150lbs. 1 @ 160lbs, […]

Alright, finally starting cycle 5 with Deadlift & Front Squat Day. This training cycle is a lot of pause reps, lower levels of momentum and slower actions – higher intensity. Pause Deadlifts: 3 sets of 5 reps @ 230lbs. Climbing 2’s (dual reps of weights increasing 5%): 2 @ 245lbs. 2 @ 260lbs. 2 @ […]

Okay today was developmental day, and since my leg exercises were cut a little short so I could make it out to bouldering, I decided to do extra leg work. Also I always neglect my poor biceps, so did some curls. Back Squats: Set 1) 4 reps @ 205lbs. Set 2) 5 reps @ 185lbs. […]

Today was Front Squat & Bench Press day of cycle 4. Front Squats: 4 sets of 1 rep @ 150lbs + 3 speed reps @ 130lbs. Drop set to failure of 9 reps @ 115lbs. Bench Press: First time in a long time I was on the flat barbell bench press. I think I’ll add […]

I have been slacking on my running so today I decided to get out for a nice jog, 5.1 miles in Monroeville Community Park. Just a nice, relaxing day. I meant to go a lot further (probably 8 miles) but honestly, my cardio conditioning is completely shot, so I’ll take what I can get.

Alright quick log since I’m making up a lot of backlogs. In fact in my queue is most of July’s logs. Decline Bench Press: 4 sets of 1 rep @ 150lbs + 3 speed reps @ 130lbs. Drop set of 16 reps @ 110lbs. Deadlifts: 3 sets of 1 rep @ 265lbs + 3 speed […]