Byrd House of Gainzzz

[AaronB]

6/27/18

Deadlift: 415 x 1 (7); 425 x 1 (8ish); 365 x 5 x 3

Lever Bench: 140 x 8; 150 x 8; 160 x 8 x 3

BB Rows: 175 x 39 in 8:00 DB

[AaronB]

6/28/18

35:00 on C2 rower

6/29/18

SSB Squat (Beltless): Felt very heavy; went 242 x 8 x 2 then 6 on the last. Just felt completely out of gas...felt like perhaps I had fatigue in back, especially upper portion...which is very possible with rowing effort the day before and first long LISS session with the rower.

Bench: 245 x 1; 220 x 5 x 3

Didn't get cardio in for the day, had to run and get kids.

7/2/18

Squat: 375 x 1 (7.5 - 8) moved really well; 335 x 5, 5, 2...felt a little tweak starting on inside of left between hamstrings and adductor so called it before it became a real strain.

Press: 155 x 1; 160 x 1; 165 x 1 (8); 145 x 5 x 3

Lat Pulls: 180# x 41 in 8:00

Ate like crap on Friday and Saturday, but it was my anniversary and the steak and wine and bread pudding were sooooooo good. Back on the calorie deficit train today.

[AaronB]

Log catch up...

7/4

Deadlift: 420 x 1; 380 x 5 x 3
Lever Bench: 140 x 8; 155 x 8; 170 x 8 x 3
Rows: 185 x 40 in 8:00

7/6
Squat: 315 x 6 x 5...really just trying to test my leg out and make sure it felt solid after the little tweak.
Bench: 245 x 1; 250 x 1 (7.5-8); 220 x 5 x 4
Lever Rows: 115 x 8 x 4

7/9
Moving back to strength based program...will be working in some cardio and trying to keep diet in right place, but the calorie restriction and extended cardio just sucked, and I'm not an endurance athlete. Will try to avoid the programming ADD for next 12 weeks. Running the BBM 12 week strength program with some tweaks for time. Cutting out one squat slot and some pressing accessories, but the basic structure is there.

Squat (Comp): 375 x 1; 395 x 1 (7.5-8)...was really pleased with how this one moved watching the video then take off 20% for 315 x 5 x 5
Bench (Comp): First time really working on the short 1s pause at bottom; worked up to 255 x 1(7.5 to 8) then less 20% for 205 x 5 x 5
Rows: 185 x 39 in 8:00

7/10

Deadlift (Comp): 425 x 1 (7.5ish) then off about 20% for 340 x 5 x 5
Press (Comp): 165 x 1 (8); 135 x 5 x 5
Prowler: 40yd push EMOM for 8:00

[AaronB]

7/12/18

Squat (No Belt): 275 x 4 (6.5-7); 290 x 4 (8ish); 305 x 4 x 2 (maybe a 9, but not quite); bumped to 310 for last 4 and solid RPE 9.

Overload Bench: 165 + chains x 4 (6ish); 185+ x 4 (7.5-8); 195+ x 4 x 3 (8.5-9)

Don't have a slingshot, so had to decide between chains or bands. Tried out the bands and just didn't like the way they moved the bar around. Chains are probably in the range of 50-60 total pounds; don't know exactly.

Dips: BW x 10 x 3

Prowler: 40yd push EMOM x 8:00

[AaronB]

7/13/18

Rack Pull (Mid-Shin): 355 x 4 at meh; 385 x 4 (7ish); 425 x 4 (9); 405 x 2 (8.5-9)

CGBP: 205 x 4 (7); 215 x 4 (8); 225 x 4 x 3 (9ish)

Leg Press: 290 (ignoring sled weight) x 10; 310 x 10 (8); 340 x 10 x 2 (8.5-9)

[AaronB]

7/16/18

Squat (Comp): 365 x 1 (6-7ish); made too big a jump based on last week's result and went 405 x 1; form was a bit off and felt like 9-9.5...then 325 x 5 x 5

Bench (Comp): 235 x 1 (EZ); 245 x 1 (7ish); 255 x 1 (8); then 205 x 5 x 5

Rows: 185 x 36 in 8:00

[AaronB]

7/17/18

Deadlift (Comp): 405 x 1 @ pretty easy; 435 x 1 @ 8; 345 x 5 x 5

Press (Comp): 155 x 1 (EZ); 165 x 1 (7+), but form was wonky; 170 x 1 (8); 135 x 5 x 6...program called for 5 x 5, but they were feeling RPE LOL so I added a set.

Prowler: 30+ yd push EMOM x 8:00

[AaronB]

7/19/18

Squat (No Belt): 275 x 4 (6ish); 295 x 4 (7.5-8); 315 x 4 x 2 (8.5-9); 320 x 4 (9)

Overload Bench: 185 + chains x 4 (7); 195+ x 4 (8); 205+ x 4 x 3 (8.5-9)

Dips: BW x 10 x 4

Prowler: 40 yd push then 1:00 rest x 8 reps

[AaronB]

7/20/18

Rack Pull (Mid-Shin): 365 x 4 (6ish); 395 x 4 (7.5); 425 x 4 (9); 415 x 4; 405 x 4

CGBP: 205 x 4; 215 x 4; 225 x 4 (8.5); 230 x 4 x 2 (9); 225 x 4

Leg Press: 290 x 10; 320 x 10; 350 x 10 (8-9); 360 x 10 (9)

[AaronB]

7/23/18

Squat (Comp): 395 x 1 (8ish); 330 x 4 x 5
Bench (Comp): 255 x 1 (8)...watching video it definitely moved faster than it felt
Rows: 205 x ~24 in 5:00...got sidetracked in conversation and didn't finish block

[AaronB]

7/24/18

Deadlift (Comp): 435 x 1 (8)...moved as well as last week; 365 x 4 x 5
Press (Comp): 170 x 1 (7.5-8)...could probably have jumped to 175 for a true 8; 140 x 4 x 6
Prowler: 40 yd push with 1:00 rest x 8

[AaronB]

7/26/18

Squat (No Belt): 275 x 4; 300 x 4 (8ish); 320 x 4 x 3 (8.5-9)

Bench (+ Chains): 190+ x 4 (7); 200+ x 4 (8); 210+ x 4 x 2 (9) then dropped to 205+ x 4 for last set to keep at 9

Dips: BW x 10 x 4

[AaronB]

7/27/18

Rack Pull (Mid Shin): 370 x 4 (7); 395 x 4 (8); 425 x 4 (9); 415 x 4 x 2 (9)

CGBP: 210 x 4 (7); 220 x 4 (8); 230 x 4 x 3 (9)

Leg Press: 300 (plus sled weight) x 10 (7); 330 x 10 (8); 360 x 10 x 2 (9ish)

[AaronB]

7/30/18

Squat (Comp): 405 x 1 (8.5); 335 x 3 x 7...program called for 20 so I broke it down in triples vs. 4's

Bench (Comp): 260 x 1 (8); 215 x 3 x 7...solid 8 at 260; bench feels like its improving

BB Rows: 205 x 31 in 7:00

[AaronB]

7/31/18

Deadlift (Comp): 440 x 1 (8-8.5); 365 x 4 x 5 all around 7 max

Press (Comp): 170 x 1 (8-8.5); 140 x 3 x 8

[Wilhelm]

Looking strong, @AaronB

[AaronB]

8/2/18

Squat (No Belt): 285 x 4 (6.5-7); 300 x 4 (8); 320 x 4 x 3 (~9)

Bench (Plus Chains): 190+ x 4 (7); 200+ x 4 (8); 210 x 4 x 3 (9)

Dips: BW x 10 x 5

[AaronB]

8/3/18

Rack Pull (Mid-Shin): 375 x 4 (7); 405 x 4 (8); 425 x 4 (9); 415 x 3; 405 x 4 (9)...I hate these

CGBP: 210 x 4 (EZ); 220 x 4 (7ish); 230 x 4 (8); 235 x 4 x 3 (8.5-9)...bench press moving very well

Leg Press: 300 (no sled weight) x 10 (7); 330 x 10 (8); 360 x 10 (8.5-9); 370 x 10 99)

Looking forward to training in my garage gym for first time today!

[AaronB]

8/6/18...lower stress week

First training session in the new gym:
1. Left doors open and fans running, but it was hot.
2. Have to get some chalk ordered. Really needed it.
3. Going to have to pull platform back apart and get the floor leveled beneath. The slant in the floor towards the front of the garage was noticeable; especially while benching.
4. Have to get some racks for weights to get more organized.
5. Everything was just a little different from what I'm so accustomed to (bar, squat stand, etc.) but mainly I'm going to have to learn to squat facing the wall. I find it challenging to maintain a good focal point when my gaze towards the floor is past the wall.
6. It was awesome to get to train and then walk back into the house.

Squat (Comp): 385 x 1 (should have called this my RPE 8, but was stupid and loaded 405); 405 x 1 (9.5)...then 330 x 2 x 4
Bench (Comp): 245 x 1 (EZ); 260 x 1 (8); 220 x 3 x 3
3Ct Paused BP: 185 x 8 (7.5ish); 190 x 8 (8-8.5); 195 x 6 (10)...missed the RPE a bit on these, around 5 lbs too heavy

[AaronB]

8/7/18

Got cut short by gas leak emergency at the house.

Press (Comp): 175 x 1 (9.5ish) overshot my 8...145 x 3 x 3
Deadlift (Comp): 435 x 1 (8); 375 x 2, 3...then cut short.