Not to change the Subject but

[James]

EZbar Curl
50*8*3
Still haven't weighed the bar. Really want to buy a rackable one

Neck circuit x3

4x4 pinch
25*125 Sec

[James]

Press
140*2*2

BtN Press
120*2

[James]

1.5" Block Pull
320*2*2

Next week singles.

[James]

Bench
265*1
275*1
Yeeeesssss

2ct CG Bench
245*1

Incline
205*1

That went well. Here's hoping for 305 next run.

[DCR]

Bench
265*1
275*1
Yeeeesssss

…

That went well. Here's hoping for 305 next run.

Hell yeah. How long / what kind of cycles are you running?

[James]

Eight weeks. Start with 70% as week one and 105% as week eight and let an array formula fill in the middle six with 110% as a stretch goal if 105% goes well. I'll probably drop it to 102/105% when I hit 305 (the last actual PR from like three years ago) maybe move to twelve weeks.

I started with percentages cribbed from Coan's book but the array seems smoother. Still going with 10/8/5/4/3/2/2/1 for the reps though.

I'll say the one big thing I'm enjoying about linear over RPE is there's no thinking about how a set felt beyond how long do I need to rest till the next one.

[DCR]

I'll say the one big thing I'm enjoying about linear over RPE is there's no thinking about how a set felt beyond how long do I need to rest till the next one.

I don't knock RPE because tons of dudes far stronger than me utilize it, but the idea of it always has been phenomenally unattractive to me. Just give me percentages and tell me what to do. If I can't do it, than it was too hard and modify accordingly. If I can do it and it was too easy, whatever, treat it as a deload / ramp up.

[James]

Another note. This is kind of a practice run because I'm coming back from a pretty bad layoff. Like when I started the goal squat everything is calculated on was 310 but the first fet weeks were really easy. Next cycle or two will probably actually tell if it works for me or not.

Squat w Belt
335*1
350*1

I was planning to try for a pause Squat single but don't really want to.

I smoked an 11lbs pork butt last night. I am now going to eat an entire pound of it and a tray of cornbread.

[James]

Press
145*1
155*F

BtN Press
125*1

[James]

.75" Block Pull
335*1
Pulled another mat off.

Block Pull w Belt
350*1

[James]

Going to take an easier week before starting week 01.

Bench
205*5*2
2ct CG Bench
185*5
Incline
160*5

[James]

Shit it's cold. It was like 49 degrees this morning. Probably should have closed my windows last night.

Squat w Belt
260*5*2

Pause Squat
235*5

[James]

Press
110*5*2

BtN Press
95*5

DB Bench
65*10

JM Press
85*8

Upright Row
85*10

Seated Hammer Curl
35*8

[James]

.75 Block Pull
235*5
RDL
200*5
BB Row
195*5

And we're done. Next week 10s. I'm going to try pushing curls and neck work onto m/t/t/f instead of Wed and Sat.

Also I'm up to 4 miles on walks. So progress from barely getting down the street in November.

[DCR]

Next week 10s.

That'll be fun.

Also I'm up to 4 miles on walks. So progress from barely getting down the street in November.

Nice. I hold myself to 5K steps per day, so a bit over 2 miles. Been doing that for two years. Didn't do a damn thing for my body composition but I feel much healthier and my cholesterol plummeted.

[James]

The only problem with long walks is I'm slow as old roofing tar. Like I feel better when I do them but do I really want to set aside like three hours for it?

Bench
255*1
195*10*3
30 up from last 10s week.

2ct CG Bench
175*10*2

Incline
150*10*2

EZbar curl
55*8*3

DB Fly
25*10*3

Rolling Triceps Extension
25*10*3

Right hip has been giving me shit all weekend we'll see what happens tomorrow.

[DCR]

The only problem with long walks is I'm slow as old roofing tar. Like I feel better when I do them but do I really want to set aside like three hours for it?

Why I go for 5K and don’t try for 10K. Who the hell has time for that.

[James]

Yeah I think I'm going to switch to shorter more frequent walks now.

Squat w Belt
325*1
245*10*3

Front Squat w Belt
195*10*3
I'm going to try to stick with FS this time. -20% for weeks 01-04 and -10% for 05-08.

Pulldowns
165*10*3

Pulldown Abs
75*20*3
Midsection was twitching from high rep belted squats now it's just mad.

Straight Arm Pulldown
75*4

No time for necking so Wednesday and Saturday will be Neck Day.

[Clearwater47]

Are you also part of the "thinks Front Squats sound great until I do them for 2 weeks" crew? lol

Looks like a solid workout.

[James]

Just gotta ignore that that little voice in my head telling me pause squats are easier when you're tired.


Band Rotations 3*30
Neck curls 25*20*3
Neck Ext Right 25*15*3
Neck Ext Left 25*15*3
Neck Ext Back 25*20*3
that was pretty easy probably going up to 35 Saturday

Two hand 4x4 Pinch
80*15 sec
65*15 sec*2