You Better, You Better, You Bet.

[lehman906]

12/3 Back to Montana

Squat
275x6x5 w/2:00 rest

Bench
200x7x5

Bent Row. Playing light with it for a ton of reps. Maybe should be just a smidge heavier, though.

135x15,12,12,10,10,12 in 10:00
135

[lehman906]

12/5.
Starting a Push-Pull variant of the MM from over in the thread. No squatting at all, which feels dirty and wrong and exciting. I need to stick with this for a while, so if anyone is reading this and sees me getting all training ADD, you are weapons-free to call me out. Because my lifting days are Mon-Wed-Sat, and it's set up for 48 hour recovery, my week starts on Saturdays. Here's the Hanley-approved template:

Week 1
Hypertrophy:
SGDL: 4-5x5@55%. Probably bump this up soon, but I'll add volume first.
Bench: 7x5@70%
RFESS w/ barbell: 3x8

Power:
Deadlift: 4@75%, 1@90%, 3x4@75%
Bench: up to 2-3x1@85%
CGBP: 3x8@65%
Pull-down density block

Strength:
SGDL: 4@7-8, -10% for 2-3x4
Bench: 4x3/1 TnG/Pause@80%
Leg Press: Sets of 20 w/2:00 rest until I don't get 20. Move weight up after 5 sets
Press: 1@9, 80% density block

Bro-day (former press day)
Chins, delt and arm stuff, abs

Week 2
H:
Deadlift: 4x3@80%
Bench: 3x4,4x3@75%
RFESS (DB) 3x12

P:
Deficit DL: 4@70%, 1@85%, 3x4@75%
Bench: up to 2x1@85%, 1@90%
CGBP: 3x8@65%
Pull downs

S:
Trap-Bar Deadlift w/high handles or from blocks
5x3@8
Bench: 4x3@82%, 3x2@82%
Leg Press: Same as before w/ sets of 12
Press: MM week 2

Bro day

So today, being Wednesday, I just went in to try it out. Start week 1 on Saturday.

SGDL:
315x4, then 365x4, which I guessed would be @7, but was really more like @5-6. Whatever. Easing in. Backed off 10%. 335x4,4.
Bench:
225x3/1, 3/1, 3/1, 3/1
Leg Press:
420x20,20,20,12 (2:00)

Came home feeling like I'd pushed, but not wrecked myself. Good start.

[augeleven]

HOLY $#!&

You sir, are a genius. a genius.

The broverse's collective junk owes you a debt of gratitude.

[Hanley]

HOLY $#!&

You sir, are a genius. a genius.

The broverse's collective junk owes you a debt of gratitude.

Right? It's amazing.

[lehman906]

HOLY $#!&

You sir, are a genius. a genius.

The broverse's collective junk owes you a debt of gratitude.

Right? It's amazing.

So this is to be my legacy: The Junk Savior.

[lehman906]

12/6
Press: 155x1, 125x27 (7:00)
Chins: BWx12/5/5/4/4/3/2
Delt stuff

12/8
SGDL: 285x5x5
Bench: 200x7x5
ROUS RFESS: barx12x3

12/10
Deadlift:475x1@7, 385x3x4
Bench: 240x1,1,1
CGBP: 185x8,8,8
Pull down: 120,140x52 (10:00)

[lehman906]

12/12
SGDL: 375x4, 340x4,4,4
Bench: 225x3/1 (TnG/Pause), 3/1,3/1,3/1
Leg Press: 400x20,20,20,17
Press: 160x1, 125x23 (7:00)



Skipped bro day because of a stomach bug that brought all my worst fears as a teacher to life on Thursday. *shudder*

12/15
Deadlift: 415x3,3,3,3 (Not as easy as they would have been if I weren't sick and hadn't dropped 5 lbs since Wed, but I got my numbers)
Bench: 215x4,4,4,3,3,3,3
ROUS's (I don't care if no else likes that joke): bar x 12,12,12. Keeping my rear foot a little higher and draping it over the foot rest (?) of the decline bench helped keep position. Left leg is pretty gumpy, though.

[lehman906]

12/17
Deficit DL:
365x4
445x1@9
365x4,4,4

Bench:
240x1,1
255x1@8.5

Close Grip Bench:
185x8,8,8

Pulldown Density block:
140x49 (7:00)




12/19
Trap-Bar with the high handles (~ 2" higher than the bar)
140-370x3
410x3
460x3
500x3@8
460x3,3

Bench:
235x3,3 (whoops)
230x3,3,2,2,2

Leg Press: 2:00 rest
510x12,12,12,12,12

Ran out of time, so will have to press tomorrow. Which is fine since benching was kinda tough.

[lehman906]

12/22
Snatch-Grips and Bench went fine, although I might consider leaving the SGDL at 4 sets instead of 5 because it maaaaay be affecting the top single 48 hours later. Or maybe it's my abysmal sleep habits. RFESS felt okay. Used my Oly shoes mostly for the stiff toe to keep on the bench. I can lay one foot flat on there, but not both, and just keeping the toe on takes that out of the equation. I used the SSB, which I like, and I can probably linearly progress these pretty quickly, although I have to stay careful to stay completely in control. A stumble in that position would be bad.

SGDL
295x5,5,5,5,5

Bench
205x5,5,5,5,5,5,5

RFESS w/SSB is A-OK
50x12,12,12

12/24
Wasn't feeling any pop today. My top single on DL was 475, which should be 90% of my e1RM but probably is closer to 95%. It felt stupidly easy two weeks ago, but was a grind today. I'm not sure if it's accumulated fatigue or what. Although one thing that might get scrapped is doing one back off set before the top single. Or do I do my 75% set, then still do an 80ish percent single before my top? Hmmm. Bench felt good. Getting my grip and then setting my shoulders works even better than using the posts, which worked better than the mess I was making of it before. I think this should see a good progression soon.

Deadlift
395x4
475x1@9.5
395x4,4,4

Bench
245x1,1,1

CGBP
190x8,8,8

Pulldown density set (10:00)
140x55

[lehman906]

12/26
Deadlift
-Tried singles on the minute. 0/10 would not try again. I'm out of shape, weak, and possibly sick. Not a positive mindset.

Bench: this is still progressing nicely, and much of that is probably due to keeping my working max reasonable.
230x3/1 (TnG/Pause), 3/1,3/1,3/1



RFESS: I'm thinking the risk of injury if I misgroove is outweighing the benefits this has over a normal split squat.
90x12x3

Press singles EMOM. My press is always in poverty, so this probably isn't anything new, just lack of practice since I've been focusing on bench.
145x1
135x1x10


12/27. Home workout. I need some sort of conditioning that I will stick to. Progressing shadowboxing rounds might be it. Also did some chins and rollouts.


12/31
SGDL.
305x4,4,4,3,3,3,3

Bench:
215x4,4,4,3,3,3,3

RFESS
100x12,12


1/2
Deadlift
415x3,3,2,2,2

Bench
235x3,3,3,2,2

SSB Split Squat. Still finding my balance here, which tells me that this is something I need to do. Unilateral work can only help moving events, right?
140x8,6,6,6

Press EMOM
135x1x11


Sleeping sitting up in a chair right now because of this cough. Ever since I got pneumonia, if I get a cough it sticks around for a while. Making friends with Nyquil again.

1/5
Deadlift. I don't know why I'm so damn slow off the floor. It was feeling better when I was leg pressing regularly, so hopefully stepping that back up will get me back on track.
405x1@lol. Could have done 10
460x1@9? That doesn't make any sense.

Bench. Still feeling good. 90% went up quick.
260x1

CloseGrip Bench
190x8,8,8

SSBSS
150x6,6,6

Leg Press myo-reps
510x20,5,5,3

[lehman906]

Me reading your log like

Me trying to figure out from whence comes the suck like

[augeleven]

catching up on your log...

cutekidpic.instagramfile

she's the got the couch lean!

Skipped bro day because of a stomach bug that brought all my worst fears as a teacher to life on Thursday. *shudder*

split squat stuff is interesting. I thought that kind of thing was mostly done with dumbbells.

[lehman906]

catching up on your log...

cutekidpic.instagramfile

she's the got the couch lean!

Skipped bro day because of a stomach bug that brought all my worst fears as a teacher to life on Thursday. *shudder*

split squat stuff is interesting. I thought that kind of thing was mostly done with dumbbells.

Whatever horror you’re imagining....is probably right.

The split squat stuff is pretty user-friendly with an SSB, although stabilizing is actually hard enough that it’s pretty clear I should be doing more.

[lehman906]

1/7
SGDL. Felt good. Just the right amount of work for a light hypertrophy day. I'll play 5th and 6th sets by feel.
305x5,5,5,5

Bench. Still feeling pretty good. I would definitely need a short peak to take a run at any PRs, though.
205x5,5,5,5,5,5,5

Pulldown density block 10:00
150x15,5,5,5,5,7,9 (51)

Leg Press
510x10
600x10
650x10
400x20


1/9
Deficit Deadlift
385x3,3,3,3,3. Easy like Sunday morning. I may just be finding the proper balance between stimulating gains and recovering. Or I may have just jinxed it like the announcers before the Bears' FG attempt.



Bench
235x3/1 x4. Hanley sets.

Leg Press
420x20,20,20,20

Inc DB curls
Some x a lot

1/10. Garage workout. 17 degrees. Meh.
Press: 5's up to 125
125x5,5,5. Easy start for a short LP

Chins. Slow and controlled with full extension.
BW x5x5

[lehman906]

1/12. Updating on time for once! Probably an outlier.
Deadlift
315x3
365x2 overhand
385x1,1
425x1
465x1



Bench
205x3
225x1,1
250x1
270x1 Feelz gud.



Front Squats. Trying some Hepburn stuff with a conservative 80%.
235x3,3,2,2,2,2,2,2
185x6.
May leave out the pump sets, though. I'll keep the leg press on the other days because I feel like I'm getting more out of them than the split squats. I'm telling myself that I'm working the bugs out of this program, and NOT, in fact, just being a programming squirrel.

[lehman906]

God, I suck at keeping this updated. I need to force myself to do it while I'm lifting. Nothing really of note since 1/12. I got sick for a while which may have affected my lifts (or that may be wishful thinking), then did a low-stress week that really wasn't, so meh. I'm gonna shamelessly piggyback on the new hotness that @C@Chebass88 is starting to play with. Since my lifting days are M,W,S, I'll have to use Saturday as my Day 1 because the two off days in a row will be Th-Fr. Started today on my Day 2.

1/28
Bench: 190x7x8
15:00 density block of Pull-ups and push-downs: BWx28/130x42
10:00 density block of cable curls and ab wheel: 90x33/BWx16 (I have to be careful and stay super tight or they bother my low back. Also, I tend to ignore any and all ab work)
Klokov press: 37x20x3. This works my traps way more than my shoulders, so maybe I'll move it to DL day.

It almost feels dirty catching this much of a pump. Hope I can get home and show off for the wife before it wears off. Prediction: too busy, doesn't notice.

[Chebass88]

Perhaps you didn’t assume a pose and point to enough things.

You could always try assume the “John Grimek, leaning on column” pose in your kitchen and see if that gets any comments.

[lehman906]

Perhaps you didn’t assume a pose and point to enough things.

You could always try assume the “John Grimek, leaning on column” pose in your kitchen and see if that gets any comments.

Had to google that, now I will only drink that way, including wearing the posing trunks. Which is gonna be less impressive if I go outside.

I have to fight my urge to add another bench day or front squats or log press. I’m gonna try and just do what you’re doing, embrace the accessory work, and relearn how to love the pump.

[lehman906]

1/29
Order of days is all screwy because of weather issues. Just trying to get some training in before the White Walkers come over the Wall.

SGDL
225,315x6
350x6
380x6
350x6,6

Chest supported row. Just getting used to this. I’ve tweaked my back more on regular barbell rows than any other exercise.
90x5x7

Chins. Two days in a row of this is rough. My abs are telling me about it.
BWx8,6,5

Cable Rev curl
70x11,9,9,8

Tired and bleh today, but got some good work in.

[lehman906]

1/31
Bench
205x5x7

Deadlift. Back on schedule and pulling Saturday, so not pushing this. Supposed to be the light stress day anyway.
385x2
405x2
415x2,1,1

7:00 density block of dips and pull ups. Nothing stellar there. Both slow and controlled reps, focusing on the movement more than the numbers.
Dips-40 total
Pull-ups-18 total. Little fatigue there.