Not to change the Subject but

[James]

Deadlift
265*1
200*5*3
Honestly not as bad as I thought it would be.

2ct Bench
155*4
165*4
175*4
165*4*2
But this is just embarrassing. I know it's the first time benching in a month after almost dying but that's a solid 90lbs on the e1rm I need to make up.

BB Row
115*10
120*10
125*10

[platypus]

Press
105*6,4
Well that was hot garbage. Unracked the third set and almost passed out.

Might be time to actually put some thought into this.

I have the same problem sometimes. I find I'm less likely to get lightheaded if I unrack the bar a bit higher and lower it down to the start position. And lifting on an empty stomach seems to exacerbate the problem.

[James]

I have the same problem sometimes. I find I'm less likely to get lightheaded if I unrack the bar a bit higher and lower it down to the start position. And lifting on an empty stomach seems to exacerbate the problem.

I thinks it's a combination of taking too big a jump from the session before, I really should have dropped to 5lb and at that moment 105 was probably my 6rm and I was rushing sets. I always have whey-coffee, yogurt and fruit about an hour before lifting.

HB Squat
245*3
225*3*3

WG Press
75*10
70*10*4

Going to try ramping RPE from CWS's programming book. Going @6-@7-@8-@9 week to week then reset. Back offs being -5-8% sets till I feel like I'm done.

BB Curl
45*8*5

[Renascent]

I always have whey-coffee

I never could quite get this mixed correctly. It'd always clump up in the coffee and piss me off.

[James]

I never could quite get this mixed correctly. It'd always clump up in the coffee and piss me off.

I don't know if it's why but I use a French press to make 12:1 and pour onto a little ice and a pinch of salt in a metal shaker so the coffee is just warm before the whey goes in. The coffee isn't cold but it's cooled to the point you can just drink it. Two scoops, stir a bit with a spoon and then shake the crap out of it.

I actually got the metal shaker as one of those free gifts with order from myprotein.

[James]

Did some deadlifts but I also just failed 225 on tng bench. For a single.

I'm going to need a little while to process this

[James]

I have come to terms with with my current situation. In my frustration over the weekend I came across Andy Baker's blog post on returning to training and liked it. So I'm going to do that. Basically an upper and lower LP with bench 3x5/press 3x5 and squat 3x5/deadlift 1x5 twice a week increasing weight by feel. Figure I'll start at about 75% and see how fast I can run myself into a wall.

Bench
155x5x3

Press
95x5x3

Band Flies
Red+Green each hand x12,10,9

BB Skull Crushers
45x12x3

This was fun.

[James]

Squat
215*5*3

Deadlift
225*5

BB Row
135*8*3

[James]

Bench
165*5*3

Press
100*5*3

No fluff work got shit to do.

[James]

Google music did that top 5 of the year thing. Motorhead and South of Heaven as #1s. I don't actually listen to Slayer that much but I do let an album finish then let the auto play take over and no matter what I listen to SOH will always be on there. I could be listening to Albert King and Slayer will be right behind.

Squat
230*5*3

Deadlift
240*5

BB Row
145*8*3

[DanCR]

Google music did that top 5 of the year thing. Motorhead and South of Heaven as #1s. I don't actually listen to Slayer that much but I do let an album finish then let the auto play take over and no matter what I listen to SOH will always be on there. I could be listening to Albert King and Slayer will be right behind.

SOH is prooooobably my personal favorite.

Your Google music algorithm rules.

[James]

Bench
175*5*3
Press
105*5*3
CG JM Press
45*10*3
Plate Flies
10*10*3

[James]

Squat
245*5*3
Really like squats the day after pressing. Gives a nice stretch to the chest and shoulders.

Deadlift
255*5

BB Row
155*8*3

[James]

Bench
185*5*3
Easier than Monday.

Press
110*5*3

CG JM Press
55*10*3

DB Fly
15*10*3

[James]

Fixed my jcups. Got a 6x6 piece of 3/8 uhmw from Buyplastic. Used a grinder with a flap wheel to shape the ramp because a file wasn't doing shit. One pad has two holes because I accidentally drilled the counter sink hole straight through.

Squat
260*5*3

Deadlift
270*5

BB Row
165*8*3

Week 02 down. I think maybe two more weeks.

[James]

I have a morning doctor's appointment tomorrow and other stuff to do. So instead of trying to wake up early or workout later I'm just going to do it today.

Bench
195*5*3

Press
115*5*3

DB fly
20*10,10,8

CG JM Press
65*10*3

[James]

Squat
270*5*3

Deadlift
280*3,1

Welp. We've hit failure. Judging from last upper I maybe got two or three more sessions and squats maybe one or two if I drop to 5lbs. I could split the lower day and add volume to the deadlift.

270*5 is a 313 e1rm and 280*3 is 303 so squats are probably just getting too much to hit 5rm right after. I could pull a SS and start deadlifting every other session but I don't think that would work that well.

Could also just move on. Take Thursday and Friday as light days and start fresh on something new Monday.

[James]

Bench
215*3*5
Welp x2. Failed the first set and just ran with it. Good news is 215 was a max last month now it's a repeatable triple.

Press
115*6,F
95*2
Welp x3.

I think the LP is done. I'm not going to get into spitting distance of old numbers like this. Well maybe I could reset 20%~ and take it slower to get further but nah.

I guess the whole you bounce back really quick after a lay off doesn't apply to almost dieing.

[James]

Light day.
Deadlift
135*10
BB Row
135*10

I have decided what to do. I'm going use the program from Coan's book. Except I'm going turn the light bench day into an over head day. I was looking at the listed example percentages and it assumes you'll be strong enough to double your max in eight weeks. Sound fun.

[Renascent]

... it assumes you'll be strong enough to double your max in eight weeks. Sound fun.

... As in, "hit your 1RM for a double?"