From Little Acorn to Mighty Oak

[acorn1293]

4/5/2022 189.2
Press 125x8rx3s 5’
Close Grip Bench 200 x6, 5, 5 5’
Treadmill 30’

[acorn1293]

4/6/2022 186.4
Squat 250x2rx8s ~1’
Deadlift 295x8, 270x8x2 5’ pushed with legs and felt much easier
Bench Row 187.5 x8, 7ish, 6, (dead stop) 165 x9, 8 (TnG) 3’
Strict Curl 75 x12, 8, 7 3’
Treadmill 30’

[acorn1293]

4/9/2022 186.4
Bench 215x5rx3s 5’
Weighted Dips ~227.5 x12, 12, 10 3’
Snatch Grip Shrugs 255x12 (sloppy), 227.5x12 (still a little sloppy), 185x17 (cleaner) 3’ might use 200 for 8-12 clean next time
Treadmill 30’

4/10/2022 188.4
Squat 285x5rx3s 5’, 7’ HARD
Rack Row 205 x8, 7, 7, 180 x11, 10 3’
Deadlift 295x1x8 1’
Reverse Strict Curl 55 x10, 9, 8 3’
Treadmill 30’

[acorn1293]

4/12/2022 187.6
Press 142.5x5rx3s 5’ HARD
Close Grip Bench 200 x5 (failed rep 6?), 5, 6 5’
Treadmill 30’

[acorn1293]

Seems like the site was down for a bit
4/13/2022 185.6
Squat 250x2rx8s ~1’
Deadlift 335x5, 310x5x2 5’
Bench Row 187.5 x7ish, 6, 6, 165 x11ish, 9 3’
Strict Curl 80 x10, 8, 6 3’
Treadmill 30’

4/15/2022 185.2
Bench 240x2rx3s 5’
Weighted Dips 230 x12, 11, 10 3’
Snatch Grip Shrugs 200x15x3 3’
Treadmill 30’

4/16/2022 187.6
Squat 315x2rx3s 5’ last set HARD
Rack Row 207.5 x8, 6, 7, 182.5 x10, 10 3’
Deadlift 295x1x8 1’
Reverse Strict Curl 55 x12, 12, 9 3’
Treadmill 30’

4/19/2022 189.6
Press 157.5x2rx3s 5’ tough but doable
Close Grip Bench 200 x7, 6, 6 5’
Treadmill 30’

4/20/2022 186.6
Squat 250x2rx8s ~1’
Deadlift 370x1 (failed 2), 340x2x2 5’ I can’t figure out how to train the deadlift and now squats are getting hard too. I think I need more lower body volume.
Bench Row 187.5 x7ish, 6, 6, 165 x11, 9 3’
Strict Curl 80 x11, 8, 7 3’
Treadmill 30’

[BenM]

It was - welcome back!

[acorn1293]

4/23/2022 187.2
Bench 190x8rx3s 5’ still going strong
Squat 255x8, 240x8x2 5’
Rack Row 210 x6, 6 (failed 7), 6ish, 185 x11ish, 9 3’
Deadlift 300x1x8 1’
Treadmill 30’
Was weird not logging my workouts lol

[acorn1293]

@BenM didn’t realize you were involved with running the site or coordinating that stuff. Thanks man!!

[BenM]

@BenM didn’t realize you were involved with running the site or coordinating that stuff. Thanks man!!

Never have been until now

[acorn1293]

4/26/2022 187.4
Press 127.8x8rx3s 5’ HARD last rep a crazy grind
Close Grip Bench 200 x6 (failed 7?), 5 (failed 6), 4 5’ disaster
Treadmill 30’

[acorn1293]

4/27/2022 184.6 (a bit of a shock)
Squat 240x2rx8s ~1’
Deadlift 300x8, SLDL 255 x7, 6 5’
Bench Row 187.5x8 167.5x10 150x13 3’
Strict Curl 80 x11, 8, 7 3’
Treadmill 30’
Energy levels getting a little low at this point.

[acorn1293]

4/30/2022 187.6
Bench 217.5x5rx2s, x4 (failed 5) 5’
Bodyweight Dips 192 x27, 17, 12 3’
Treadmill 30’
Head pounding whole workout

[acorn1293]

5/1/2022 190.2 (bloat)
Squat 290x5, 275x5rx2s 7’ not too bad
Rack Row 200x9, 180x11, 160x15 3’
Treadmill 30’
Not there mentally. Going away for a long weekend in about a week and a half so I’m gonna take a heavy AMRAP on each lift before I leave and start over with new e1RMs after a short deload once I get back. Might also experiment with splitting the back and leg work up to different days.

[acorn1293]

5/3/2022 186.4
Press 145 x4, 3, 3 5’
Deadlift 340x4 (failed 5), SLDL (straps) 255 x8, 7 5’
Bench Row 190x6, 170x9, 152.5x12 3’
Treadmill 30’
Work/life stress, diet, and lack of consistency can likely explain this.

[acorn1293]

5/7/2022 186.8
Bench 235x1, 195x3rx3s 2’
Press 152.5x1
Squat 305x1, 255x3x3 2’
Bodyweight Dips 190 x28 (29 sloppy)
Rack Row 205x8ish, 185x11 (12 sloppy), 165x15 3’
Treadmill 30’

[acorn1293]

5/10/2022 184.4
Bench 242.5x2 (not a true 2RM, use 260 moving forward)
Press 160x1 (pretty close to 1RM)
Close Grip Bench 210x4 (use 240 as 1RM)
Treadmill 30’

[acorn1293]

5/11/2022 184.2
Squat 320x2 (true 2RM, 340 moving forward)
Deadlift 370x1 (failed 2) literally don’t understand this. I need to change something next cycle for deadlifts. I think I need more volume.
Incline Bench Row 185x8rx3s 3’
Treadmill 30’

[acorn1293]

5/17/2022 189.8
Bench short pause 155x3rx15s 30” timer
Incline Bench Row medium grip 170 x12, 10, 10ish, 8, 8 3’
Press dead stop 115x10, 110x9, 105x8 3’
Pull-ups medium grip slight pause at top ~195 x8, 7, 7 3’
Dicked around with lateral raises on incline bench
Treadmill 30’
Fun workout
Switching to Conjugate based off of Andy’s template. Upper Body workouts gonna follow this structure: 1. ME Bench Variation or DE Bench 2. RE Incline Bench or Press (maybe 8/5/2) 3. Flat Bench Row or Incline Bench Row 4. Vertical Pull 5. Side Delts or Triceps 6. Upper Traps or Rear Delts. I might add biceps to this day or Lower Body days. The order of exercises may change a bit too but this is what I’m thinking right now. When exercises get stale I plan to tweak them slightly or swap for something new to continue progress.

[acorn1293]

5/18/2022 188.4
Squat 205x5rx5s ~1’
Deadlift 230x5x5 1’ timer frog stance
Rack Belt Squat 100x20, 145 x11, 5 (was cheating with arms at first) 3’ OLY shoes
Treadmill 30’

[acorn1293]

5/21/2022 188
Treadmill 30’
Close Grip Bench up to 240x1, 215x4
Incline Bench 60 deg thumb from smooth no leg drive 145x5, 122.5x10x2 3’
Flat Bench Row thumb from smooth 167.5 x12, 10, 10ish 3’
Assisted Pull-ups ultra wide 2 monster minis 3 sets (~10 reps)
Shrugs index on rings 200x15x2 alt sets w/ chest supported Lateral Raise 20s ~2x15 1’