Thursday, December 19, 2019

Upper body - pull

Thurs, 19 Dec 19

Bent over rows: 135x10, 185x10, 205x10, 215x10, 225x5
One arm cable fly: 50x4x10
Face pulls: 80x10, 90x10, 100x10, 110x10, 120x10
Ez bar curls: 75x3x10, 75x6
Rack pull at knee: 225x3x10

Supersetted the cable flyes and face pulls to the bent over rows. Super setted the curls to the rack pull.  Ran out of gas on the last set of curls and called it a day.  The rows were hard - I had to take a second to reset part way through 205 and 215.  Overall it's an improvement, and the last upper body workout this year.

Tuesday, December 17, 2019

Lower body - deadlifts

Tues, 17 Dec 19

Deadlifts: 135x5, 225x2x5, 315x5, 335x5, 375x5, 405x5(F), 425x5(F)

Today's session went pretty well.  I went for volume. and tried to work in some joker sets.  So the actual session was to wrap up at 375x5.  I hit that, although I did need to reset my grip twice, but managed to lift off right away after doing that.  I probably should have went for 395, but tried to math out some joker sets.  Anyhow, couldn't hit them.  I couldn't break them off the floor.

All in all, not bad though - got the work done, and that's what counts.

Monday, December 16, 2019

Upper body - push

Mon, 16 Dec 19

Bench: 135x5, 185x10, 205x5, 225x3(5), 205x5, 185x10
Standing DB Press: 40x7, 35x7, 35x2x10, 
CGBP: 135x10, 135x5
Cable rope overhead tricep extension: 80x4x10

Training has been sporadic.  This is my first upper body push session in 12 days!  Bench was on the hard side, was hoping for 5 reps at 225 but managed 3.  I'm not ready for 40 lb sets in the standing DB press yet.  Triceps went fine, but by the time I got to CGBP my triceps were completely fatigued.  

I finished off the session with a little over 5 minutes of rowing for a distance of 1 km.

Thursday, December 12, 2019

Lower body - squats

Thurs, 12 Dec 19

Squats: 135x5, 225x5, 275x5, 315x5, 335x5, 315x5
RDL (deficit): 225x3x5

Today went well.  The weight didn't seem as heavy, although I did find myself short of breath by the end.  (but I am fat and out of shape).

My sessions have been quite random due to my work schedule, and I probably won't get any time in after next week until the new year.

Monday, December 9, 2019

Upper body - pull

Weds, 12 Dec 19

Bent over rows: 135x10, 185x10, 205x10, 215x6, 225x5
Face pulls: 70x10, 80x10, 90x10, 100x10, 110x10
Ez bar curls: 75x4x10
One arm cable fly: 30x12, 40x12, 50x12, 50x12, 40x12
Rack pull at knee: 225x4x10

Getting back into the groove.  Dropped some rows and added rack pulls.

Friday, December 6, 2019

Lower Body

Fri, 6 Dec 19

Squats: 135x5, 225x5, 275x5, 315x5, 335x5, 315x5
RDL: 225x3x5

Found these hard today.  This week was pretty hard as I was working off-site most of it and the weekend as well.  So, only managed two workouts.  Upper push on Tues, and today's squats.

Wednesday, December 4, 2019

Upper body - push

Weds, 4 Dec 19

Bench: 135x5, 185x10, 205x3, 205x5, 185x10
Standing DB Press: 35x2x10, 40x2x10
CGBP: 135x2x10, 135x4, 135x8
Cable rope overhead tricep extension: 80x2x12, 80x8, 70x8

Bench was down a little from last week, but everything else went up.

Thursday, November 28, 2019

Lower body

Thurs, 28 Nov 19

Squats: 135x5, 225x5, 275x5, 315x5, 335x5, 315x5
RDL (deficit): 225x3x5

Today's lower body session went well.  Squats were hard, but I was able to maintain a brisk speed.  My old hernia scar area is still causing me discomfort.  The RDLs were heavy - deliberately so.  I managed 3x5.  These were performed standing on a 45 lb rubber coated weight and 2x25 lb rubber coated weights.  Probably around 8 inches of deficit.  I got a real good stretch on my hamstrings and glutes and could even feel a bit of burning in my traps right out of the gate.

Wednesday, November 27, 2019

Upper body - pull

Weds, 27 Nov 19

Bent over rows: 135x10, 185x10, 205x10, 215x6, 225x5, 215x4
Face pulls: 70x10, 80x10, 90x10, 100x10, 110x10, 120x10
Ez bar curls: 75x5x10
One arm cable fly: 30x12, 40x12, 50x12, 50x12, 40x12

Went well.

Tuesday, November 26, 2019

Upper Body - Push

Tues, 26 Nov 19

Bench: 135x10, 185x10, 205x4, 215x2, 185x6
Cable Rope Tricep Extension: 60x15, 70x15, 80x12, 70x15
CGBP: 95x15, 115x3x10
Standing DB Press: 35x10, 35x9, 35x7

Went pretty good - I got stuck under the pin on the last rep of the first 185x10, but managed to keep it together and get it on the pin.  I think I scared one of the trainers, so I put the safeties on after that set.  It did take quite a bit out of me trying to keep from having the bar collapse, and my subsequent sets had less reps than planned.  Everything else went well.

Monday, November 25, 2019


Mon, 25 Nov 19

Deadlifts: 135x5, 225x5, 315x5, 335x5, 355x3, 375x2, 385x1.

Went well.  I probably shouldn't have started going up 20 lbs at a time so early.  Failed getting the 395 past my knees.  I tried twice, and just didn't have it in me.  Maybe next time I will go 365 then start adding 10 at a time.  315x5, 365x5, 385x3, 395x2, 405+x1.  That will give me the same number of reps, but at a higher weight.  (assuming I was just tired out).

Friday, November 22, 2019


Fri, 22 Nov 19

Squats: 135x5, 225x5, 275x5, 295x5, 315x5, 295x5

Warmed up for about 10 minutes and started working on my squats.  I felt good and had no pain.  I was able to maintain decent speed throughout, nothing was grindy.  I ended the session after one backoff set as I felt I had done enough for one day, with [email protected]%, [email protected]%, [email protected]%, [email protected]%, and [email protected]%. (assuming a current perceived 1RM of 350 lbs).

I was done in about 50 minutes, so it's likely I will have to alternate deadlift days with squats, and perhaps add an accessory on deadlift days if I am done quickly.  (like front squats or something).

Thursday, November 21, 2019

10-Rep Upper Body

Thurs, 21 Nov 19

Since my body breaks a little easier I'm going to be messing around with approaches.  I think off-hand I will go with a more ARPE/PPL kind of method.  So three day rotations of upper body push, upper body pull, and legs.

Upper body push main exercise will be bench press.  Accessories will be CGBP and I'm thinking DB decline bench for pecs, and single arm cable pulls as finishers if I have any time/energy left.  I will start with a reasonable weight for the bench and shoot for 10 reps.  I'll add another 20 lbs, and shoot for 10.  I'll repeat until I start to feel like 20 is too much and add 10.  If I get less then 10 reps I will add a bit more and continue until I have either nothing left in the tank or hit a single or double. Accessories will be whatever I feel like in terms of weight for about 15 reps per set, 3 sets of each.

Pull will be bent over row as the main.  I'll do it the same way - sets of 10 to start.  Chin ups, curls, and face pulls for the accessories.

Legs will be working up to 3x6 for both squats, then deadlifts.  There shouldn't be any time left over for anything else following both of those.  Since I've been having trouble with my legs lately I will spend a good 5-10 minutes warming up and stretching.

OK. So that's the plan, and we all know that no plan survives first contact with the enemy. (in this case gravity and my body trying to overcome it).


Bench: 135x10, 155x10, 175x8, 185x5, 195x3, 205x1
Tricep Extension (rope and pulley):  50x4x15
Standing DB Press: 30x4x10
CGBP: 95x3x15

Went well.  I didn't really get a lot out of the standing DB press and my triceps were probably fine with the combo of bench and CGBP.  That's why I picked two chest dominant exercises as accessories in the actual plan.

Tuesday, November 19, 2019

Heavier leg work

Tues 19 Nov 19

Squats: 135x5, 225x5, 275x5, 295x3, 315x2, 295x4, 275x5, 225x2x5

I was really pleased with this.  No pain.  I warmed up and stretched for about five minutes and got at it.  Knee and wrist wraps, shoes, no belt.  I really hate my "skinny Tony" belt.  It pinches and doesn't latch as nicely as my other belt.  I may see if I can get my "fat Tony" belt to fit, even though it will probably be almost double wrapped around me.  But hey, that's 20-ish mm of support instead of 10.

Friday, November 15, 2019

Light leg work and stretching

Fri, 15 Nov 19

Another light day. About 40 minutes of stretching and mobility work. 4x25 light kettlebell swings. 

Wednesday, November 13, 2019

First day doing legs in a bit

Weds 13 Nov 19

After quite a bit of stretching I managed to do squats and deficit RDLs at 225. Farmers walks for 200 steps (50x4) with a 50 lb kettlebell both hands. Otherwise it's all been upper body.

Thursday, November 7, 2019

I haven't stopped training. I'm just broken.

Those groin pulls are taking their good sweet time to resolve.  A little left hamstring involvement as well.  So, I'm doing more benching and isolated upper body stuff and some light mobility/cardio on the lower body.

Thursday, October 31, 2019

Whole Body (EES-3)

Thurs, 30 Oct 19

KB Swings: 17x3x25
Farmer's Walk: 50x100 paces
Squats: 135x5, 225x3, 275x2, 295x4, 305xF, 315xF

I'm not having a lot of luck lately.  Felt my left hamstring start to tweak on the 4th rep of the 305.  I don't know why my body is being so fragile lately.

Wednesday, October 30, 2019

Whole Body (EES-2)

Weds, 30 Oct 19

KB Swings: 17x3x25
Farmers walk: 100x50 per hand
Squats: 135x5, 4x225, 3x275, 295x2x5
Bench: 135x5, 185x3, 205x2x5
Chins: (bw 221) 10, 6, 5

Today went pretty well.  I broke the chins up a bit.  

Monday, October 28, 2019

Whole body (EES-1)

Mon, 28 Oct 19

KB Swings: 17x3x25
Farmers walk: 100x50 per hand
Turkish Get Up: 17x2x5
Squats: 135x5, 4x225, 3x275, 305x1, 315x5, 295x5
Bench: 135x5, 185x3, 205x2x5
Chins: (bw 221) 2x10

Doing a modified (read: bastardized) Even Easier Strength.  The first few movements are straight cardio and mobility, then comes the work.  It's been a while since I've run this program and I've had good results in the past.  I'll have to look up exactly how to program it.  I had to dial the squat back after the first set to 295 and the bench should probably have been 185.  The goal is to keep things snappy.

Week 1 Day 1: 2x5
Week 1 Day 2: 2x5 (can be easier than day 1)
Week 1 Day 3: 5-3-2 (5 reps. add weight 3 reps, add weight 2 reps)
Week 1 Day 4: 2x5
Week 1 Day 5: 2x5

Week 2 Day 1: 2x5
Week 2 Day 2: 6 singles add weight for each
Week 2 Day 3: 1x10
Week 2 Day 4: 2x5
Week 2 Day 5: 5-3-2

Repeat until 8 weeks have passed.


Friday, October 25, 2019

Just a light workout

Fri, 25 Oct 19

Squats: 135x10, 225x3x10
Chin Ups: BW (225)x3x10
Curls: 65x3x10
Farmers Walks: biggest kettlebells I could find x 8 laps around the gym.

Just a quick workout.  I wasn't feeling too energetic today and I'm still nursing some injuries, so I just thought I'd do enough to keep my muscles stimulated.

Thursday, October 24, 2019


Thursday, 24 Oct 19

Chinups: BW (225)x12, 10, 8, 6
Deadlifts: 135x10, 225x10, 275x5, 315x5, 365x3x2
Curls: 45x15, 75x4x10

Took it easy today.  Got in plenty of chinups, good sets of deadlifting and some curls with the ez-bar.  No discomfort.

Back to it

Tues, 22 Oct 19

Squats: 135x10, 225x5, 225x6, 225x7
Chinups: BW 225x4x8

Wednesday, October 9, 2019

General upper body

Weds, 9 Oct 19

With my left palm being still tender and two groin pulls I decided to take it easy today.  Light, high rep work mostly dumbbell and cables.  Bench press for 135x3x15.

Candito Six Week Program - Day 14 Fail

Tues, 8 Oct 19

Squats: 135x5, 225x5, 275x5, 315x2, 335x1, 345x2x4, 345x3

Pulled my left groin muscle on the last set and last rep.  Ugh.

Clearly I'm not getting what I need out of this program.  Time to re-evaluate.

Thursday, October 3, 2019

Candito Six Week Program - Day 14 Fail

Thurs, 3 Oct 19

Damn.  Pulled my right groin muscle warming up.  I don't think I was warmed up enough, and felt the strain on my 315x1, still on my 335x1, and could only muster 3x345.

I'm off Monday so I'll take tomorrow off and see how I feel Tuesday.

Wednesday, October 2, 2019

Candito Six Week Program - Day 13

Weds, 2 Oct 19

Bench: 135x5, 185x3, 205x10 (AMRAP)
DB Rows: 70x2x12, 75x2x10
Standing DB Press: 40x3x12
One Arm Cable Flyes: 50x3x12
Face Pulls: 100x3x15

Went good.  I only did one set of lat pulldowns as I felt I really hammered my lats well today, and just did them yesterday anyhow.  Was nice to pop out 10 reps for the bench AMRAP set.  Might have been an 11 in there, but I fail to see the point of going above 10 on such a big movement - especially where my palm is still quite tender.

Tuesday, October 1, 2019

Candito Six Week Program - Day 12

Tues, 1 Oct 19

Bench: 135x5, 185x10, 200x8, 205x6
DB Row: 65x12, 65x12, 70x12, 75x10
Standing DB Press: 40x3x10
Lat Pulldown: 125x10, 135x8, 145x6

I managed to get through the workout by substituting OHP for DB Press.  It was easier on the sore spot on my palm.  I managed the bench by repositioning my hands so that the bar missed that portion of my hand.  I also did 3 sets of 14 rep face pulls and 3 sets of 14 rep one arm cable flyes.

Monday, September 30, 2019

Candito Six Week Program - Day 11

Mon, 30 Sept 19

Squats: 135x5, 225x5, 325x10, 325x10x3
Deficit Deadlifts: 225x3x8

Those squats were hard.  I thought I was going to die.  The rest periods were only supposed to be 60 seconds on the 10x3 - but I'd be lying if I told you they were consistently 60 seconds from the first set to last.  I got pretty gassed.  The only set that had a really long rest was the 7th set.  My knee sleeves were really uncomfortable at this point, and I had to pop them off and grab my wraps.

The deficit deadlifts were more cardio than hard, but once again, I was so tired that I just didn't want to drag the workout long.  I kept the reps snappy and focused on brushing my thighs with the bar instead of my shins.  I think I only brushed up against my shins once, so I'm learning.

Friday, September 27, 2019

Candito Six Week Program - Day 9

Fri, 27 Sept 19

Bench: 135x10, 185x10, 200x8, 205x6
DB Row: 65x12, 65x12, 70x10, 75x8
Military Press: 95x12, 95x12, 105x10, 115x8
Lat Pulldown: 110x12, 120x12, 130x10, 140x8

Everything felt about right in terms of body stress.  I do have something going on with the outer aspect of my left palm - it really hurts to OHP.  So, I used a towel around the bar to help distribute the weight better.  I was supersetting everything, so I was done quickly.  I tossed in a few sets of flyes and face pulls to finish.

Progress on the military press is slow - but it is an optional exercise.  The DBs only go up to 75 lbs so what I will do is progress to 15 reps on each weight, and once done, move forward until it's 4x75x15.  At that point I will select a different secondary exercise.  Same with the pulldowns - the machine only goes to 145 a side, so I will likely switch that to pull ups as I'll need the extra weight.

Thursday, September 26, 2019

Candito Six Week Program - Day 8

Thurs, 26 Sept 19

Squats: 135x5, 225x4, 275x3, 295x2, 305x1, 315x1, 325x8, 330x5x3
Deficit Deadlifts: 225x3x8

That was brutal.  The 10 max rep squat set was really, really hard, but I managed 8 solid squats - near the end they were breathing squats.  Soooooo, since the program said add 5 lbs and rep out 5 sets of 3 I did.  Literally 90-95% RPE.  I had just enough gas in the tank with straps to pull off the 3x8 deficit deadifts.  I did them with a normal, wide, and snatch grip. 

Candito Six Week Deadlift Program - Day 6

Weds, 25 Sep 19

Bench Press: 135x5, 175x3, 185x2, 195x1, 200xAMRAP
DB Row: 60x10, 65x10, 70x8, 75x6
Military Press: 95x12, 115x12, 125x10, 135x8
Lat Pulldown: 80x12, 90x12, 100x10, 110x8

Tuesday, September 24, 2019

Candito Six Week Deadlift Program - Day 5

Tues, 24 Sep 19

Squats: 45x5, 135x5, 225x5, 285x4x8
Deadlifts: 135x5, 225x5, 315x2x8

The sets of 8 were pretty hard.  I was left breathing quite hard when done.  I upped the deadlifts from 310 to 315, because who does 310?

Monday, September 23, 2019

Candito Six Week Deadlift Program - Day 4

Mon, 23 Sept 19

Bench: 135x10, 170x10, 190x8, 195x6
DB Row: 50x10, 55x10, 65x8, 70x6
Military Press: 95x12, 115x12, 125x10, 135x8
Lat Pulldown: 50x12, 90x12, 100x10, 110x8

Friday, September 20, 2019

Candito Six Week Deadlift Program - Day 2

Fri, 20 Sept 19

Bench: 135x10, 170x10, 190x8, 195x6
DB Row: 55x10, 60x10, 65x8, 70x6
Military Press: 95x12, 115x12, 125x10, 135x8
Lat Pulldown: 90x12, 100x12, 110x10, 120x8

Good session.  Even squeezed in a few sets of concentration curls.

Thursday, September 19, 2019

Candito Six Week Deadlift Program - Day 1

Thurs, 19 Sept 19

Squats: 45x5, 135x5, 225x4, 275x2, 295x1, 315x1, 325x4x6
Deadlifts: 225x4, 315x2, 350x2x6

I decided to focus on DL and squats for a few cycles.  We'll see how this one goes and run it again if I like it.  Nothing wrong with nSuns, just thought I'd try a different focus for a bit.

So, todays work session in squats was 80% of true 1RM x 4x6.  It was a bit of a challenge to eke out that last rep on each set, but not grindy in any way.  The first set of deadlifts (at 350, which once again is 80% of true 1RM) were a little bouncy, but the second set was more controlled.

Looking at Prilepin's chart, we see that:

For squats, everything that was over 225 generated stimulus.   This is easily surpasses the Prilepin's table for the work sets at 80%.  The deadlifts were also sufficient for stimulus, and fit within Prilepin's table fine.

Wednesday, September 18, 2019

nSun Week 2 Day 6 - "Rest"

Weds, 18 Sept 19

We'll call today, "The Rest" as opposed to rest, since I do that on the weekend anyhow.  I did supersetted dumbbell decline bench, rows, and curls.  I did kettlebell swings.  I did single arm chest flyes, seated rope pull down, and rope tricep extensions.

It was a pretty good day, hitting between 45-60 reps in most of the exercises.  (Sets of 10-15)

Next will be updating the training maxes.

Bench: +5 lbs = 245 lbs
Strict OHP: +5 lbs = 150 lbs
Squat: +5 lbs = 375 lbs
Deadlift: +5 lbs = 415 lbs

I've added 5 lbs to all lifts.  Should be good.

Monday, September 16, 2019

nSun Week 2 Day 5 - Bench

Mon, 16 Sept 19

Bench: 135x5, 175x5, 200x3, 225x3, 210x3, 200x5, 190x3, 175x5, 165x3, 155x10
CGBP: 95x6, 120x5, 140x3, 140x5, 140x7, 140x4, 140x6, 140x8
Pull Ups (bw 217) x 6,5

Bench seemed heavy today, but CGBP just flew up.  Did a few pull ups to see how they were.

Thursday, September 12, 2019

nSun Week 2 Day 4 - Squat/Sumo

Thurs, 12 Sept 19

Squats: 135x5, 225x5, 280x5, 315x3, 350x3, 335x3, 315x3, 295x3, 280x5, 260x5, 240x6
Sumo Deadlift: 205x5, 245x5, 285x3, 285x5, 285x7, 285x4, 285x6, 285x8

Squats were heavy today and took the entire workout. No time for T2.  I may move some lower body front quad hypertrophy work to the "rest day" since I take the weekends off to make up for the missed work.

Wednesday, September 11, 2019

nSun Week 2 Day 3 - OHP/Bench

Weds, 11 Sept 19

Strict OHP: 110x5, 125x3, 140x3, 130x3, 125x3, 115x3, 110x5, 100x5, 95x10
Incline Bench Press: 95x6, 120x5, 140x3, 140x5, 140x7, 140x4, 140x6, 140x8

The OHP was good.  I got a little confused with loading plates and may have done my 140 set at 145.  I'm getting the groove with incline bench, it used to really mess me up as there's a weird feeling when you lift the bar off the pins, but I'm not experiencing that as much other than the warm up set.

nSun Week 2 Day 2 - Deadlift/Front Squats

Tues, 10 Sept 19

Deadlifts: 225x5, 315x5, 350x3, 390x3, 370x3, 350x3, 330x3, 310x3, 285x3, 265x8
Front Squats: 95x5, 135x5, 165x3, 165x5, 165x7, 165x4, 165x6, 165x8

Good session.  Front squats were hard, but I'm getting used to them.  Used straps for both deadlifts and front squats.

Monday, September 9, 2019

nSun Week 2 Day 1 - Bench/OHP

Mon, 9 Sept 19

Bench: 155x8, 175x6, 200x3x4, 190x5, 175x6, 165x7, 155x12
Strict OHP: 75x6, 85x5, 100x3, 100x5, 100x7, 100x4, 100x6, 100x8

This session went really well.  The weights were heavy enough to be an effort but not grindy.  Since it's week 2 that's where I'd hope we'd be.  I also did some scapular work with a wide grip pull up position where I basically just use my lats to pull me up a few inches for sets of 12.  They really seem to hit the lats nicely.  I'll rock some dumbbell curls at home during the evening to finish things up. 

Friday, September 6, 2019

nSun Week 1 Day 6 - Squat/Sumo

Fri, 6 Sept 19

Squats: 135x5, 225x5, 265x8x3
Sumo DL: 230x6x3

Super easy finisher for the week.  Fast and snappy.

Week is over, so new training maxes:

Bench: +10 lbs (235 lbs)
Strict OHP: +10 lbs (145 lbs)
Squat: +5 lbs (370 lbs)
Deadlifts: +5 lb (410 lbs)

I think those numbers are reasonable.  We'll see how the next round goes.

Thursday, September 5, 2019

nSun Week 1 Day 5 - Bench

Thurs, 5 Sept 19

Bench: 135x5, 170x5, 190x3, 215x4, 205x3, 190x5, 180x3, 170x5, 160x3, 145x14
CGBP: 135x5, 135x5, 135x3, 135x5, 135x7, 135x4, 135x6, 135x8

The bench went quite well.  Reducing my training maxes down from my true 1RM maxes was a good idea.

They are:

Bench: 225 (-25 from actual, about 10%, which is usually recommended).
OHP: 135 (this was based on what I can actually STRICT OHP, without leg drive, and dropped about 10 lbs).
Squat:  365 (-40 lbs, or once again about 10%). The squat  was brutal at a 405 TM, leaving me little time and energy to do my sumos. 
Deadlifts: 405 (-35 lbs, which is slightly less than 10%).  The 440 TM was stupidly hard.  I want to hit my 460, then 500, so I need a good ramp up instead of crushing myself into powder.

Wednesday, September 4, 2019

nSun Week 1 Day 4 - Squats/Sumos

Weds, 4 Sept 19

Squats: 135x5, 225x5, 305x5, 345x3, 385x2, 365x3, 345x3, 325x3, 305x5, 285x5, 265x5
Sumo DL: 225x6, 265x5, 315x3, 315x4

Both exercises were quite heavy.  It's clear I need to reduce my training maxes.  In addition, I've had diarrhea for most of the week, and no pun intended - feel pretty drained today.  So, I simply ran out of gas on the sumos.  They were 5 lbs heavier than suggested as it was just easier to slap another plate on the bar rather than mess around trying to hit 310.

Tuesday, September 3, 2019

nSun Week 1 Day 3 - OHP/Bench

3 Sept 19

OHP: 100x5, 115x3, 130x4, 120x3, 115x3, 110x3, 100x5, 95x5, 90x14
Incline Bench Press: 100x6, 125x5, 150x3, 150x5, 150x7, 150x4, 150x6, 150x8

OMG.  Incline bench presses are hard!  First, there was the setup - I don't know how long I spent messing around trying to get the bar, bench, and pins exactly where I needed them.  I didn't find a lot of pec involvement, but I really was concentrating more on getting the bar up, so maybe I was....   I don't know.  Anyhow, I can't imagine raising that bench for a week or two.

Friday, August 30, 2019

nSun Week 1 Day 2 - DL/Front Squats

Fri, 30 Aug 19

Deadlifts: 135x5, 225x2, 315x2, 330x5, 375x3, 420x2, 395x3, 375x3, 350x3, 330x3, 315x3, 285x7
Front Squats: 140x5, F.

Deadlifts were a pretty hard workout, but I managed.  Front squats are WAYYYYYY too high though.  I found it too hard to hold the bar at 180, which was the planned next warmup set - the work sets were actually 225 - which I don't believe I've ever gone over in a front squat. 

Note:  I ran the numbers for the front squat and I think the TM will be 45% of my squat TM.  That's a more reasonable number that should be workable.

Thursday, August 29, 2019

nSun Week 1 Day 1 - Bench/OHP

Thurs, 29 Aug 19

Bench: 135x5, 165x8, 190x6, 215x3x4, 200x5, 190x6, 175x7, 165x14
Strict OHP: 45x5, 70x6, 80x5, 95x3, 95x5, 95x7, 95x4, 95x6, 95x8

So I've decided to run another nSun's program.  I looked around at other programs and really wasn't feeling the lack of volume, after taking months to adjust to nSuns.

I'm running the 6-day linear progression variant.  As before I will run the program in consecutive days skipping weekends.  I'm not going to do accessory work except maybe curls and chins as time was usually an issue.

Training maxes starting out were set as to my actual 1RMs EXCEPT OHP.  I set that to what I believe I could strictly press without any leg drive.

Bench Press: 250 lbs
Strict OHP: 135 lbs
Deadlift: 440 lbs
Squat: 405 lbs

Starting BW is 219 lbs.

Wednesday, August 28, 2019

Just squatting...

Weds, 28 Aug 19

Squats: 135x5, 225x5, 315x5, 335x3, 355x2, 375x1, 395x1, 405x1

I haven't settled on a program yet, so I thought I'd test out my 1RM on squats.  It was better than last time, and I think I might actually have another 20 lbs in the tank - but had been pushing it pretty hard.

Here's a video of the 405!

Monday, August 26, 2019

nSuns CAP3 Week 1 Day 1 - Bench

Mon, 26 Aug 19

Bench: 135x5, 180x4x4,190x2x4, 195x7
Decline DB Bench: 45x15, 50x15, 50x10, 40x17, 40x15, 40x10
Cable Flyes: 40x12, 40x12, 50x15, 50x15

Started the new program today.  Of course, being week 1 day 1 it was pretty easy.  The weight progressions on this program are based on AMRAP sets and time.  I messed up the decline DB bench, used wrong weights.  I added some cable flyes as I didn't really feel my chest was fully activated - the flyes definitely hit the inner pecs better.

Thursday, August 22, 2019

Strength testing

Thurs, 22 Aug 19

Squats: 135x5, 225x3, 315x2, 365x1, 385x1, 405x1
Bench: 135x5, 185x3, 225x2, 245x1, 255x1

N'Suns Progress Report

Stats: 53 year old male, lifting since 2009 (age 43)

Lifetime PRs
Bench: 285x1 on 5 Nov 15
Squats: 430x1 on 8 Feb 17
DL: 455x1 on 8 Sept 17
OHP: 215x1 on 5 Nov 15

My competition best was:

In Feb 2014 as M1 Class 105 kg I did a 182.5 kg (401.5 lb) squat, 115 kg (235 lb) bp, and 202.5 (455 lb) kg deadlift for 500 kg (1091.5 lb) total, 302.52 wilks.

Recent Health History
June 2017 - Grade 2 left hamstring strain.  No working out for a month.
Sept 2017 - Grade 2 bilateral gastrocnemius strain, left 75% right 50%. No working out for 6 weeks.
Jan 2019 - Right shoulder joint issues.  These are recurrent.   Stopped BB benching for 5 months.
Ongoing - Like most older, overweight guys I also have sleep apnea, and don't get enough quality sleep. (I plan on getting a CPAP if I qualify in the next few months).

Oct 2018
Bench 245x5
Squats: 375x1
DL: 425x1

Jan 2019 (BW: 236 lbs)
No Benching
Squats: 385x1
DL: 405x1

May 2019 (BW: 186 lbs starting N'Suns)
Bench: 225x1 (small drop was a big surprise, having been only using DBs)
Squats: 295x2 (cutting really hurt my lower body strength)
DL: 355x1 (once again, cutting so drastically really hurt my lower body).

Training maxes set to:

Bench: 185 lbs (40 lbs off real)
Squats: 225 lbs (70 lbs off real)
Deadlift: 265 lbs (90 lbs off real)
OHP: 95 lbs (accurate)

Final Strength Testing (BW: 210 lbs)

Bench: 255 lbs (30 lb increase from the program start)
Squats: 405 lbs (110 lb increase from the program start, but realistically a gain of about 20-30 lbs from muscle memory).
DL: 440 lbs (175 lb increase from the program start, but realistically a gain of about 15-35 lbs from muscle memory).
OHP: 180 lbs (85 lb increase - for a double.  That being said I haven't trained OHP for years, and to be honest there was some hip thrust getting the bar moving.  I'd say realistically my strict OHP (when I start to put a bit of hip action in) is 135-140 lbs.

I have to say the program is quite well thought out and the app is really helpful.  One of the issues for me was not having a lot of time to train.  I used to have a complete powerlifting setup in my basement, which gave me unlimited time to train.  However, my wife and I are getting ready to downsize, so I sold all my gear and basically have a one hour window at lunch to train at the gym at work.  Initially I had no trouble getting in my T1s, T2s and accessories.  As the weight became heavier I found the accessories dropping off of squat and deadlift days, and then I started to have trouble getting the T2s in on those lower body days.  Upper body was fair - I was able to do things like pullups, chins, face pulls and some DB work, but loading up the bar to say, do BB rows was not possible with time constraints.

As with most programs though, once you start changing the program too much it stops being the program.  Since I am so close to my theoretical maximums I have decided to give CAP3 a shot.  This should allow me to reset and take a slower run at some of those maxes.  I'd really like to see those numbers go up a bit more, without getting terribly fat in the process. 

Wednesday, August 21, 2019

N'Suns Week 12 Day 2 - Squats

Weds, 21 Aug 19

Squats: 135x5, 225x3, 275x5, 315x3, 345x3, 330x3, 325x3, 290x3, 275x5, 255x5, 235x5
Sumo Deadlift: 195x5, 230x5, 270x3, 270x5, 270x7, 270x4, 270x6, 270x8
Pull Ups: BWx4xAMRAP

Ran out of time again.  I think I've pretty well done all I can with N'Suns at this point.  I'm now lifting so close to my maxes that my rest time makes it impossible to get the work done in an hour.  I might have had 10 minutes left at the end to do the sumos, but by the time I set up and everything I'd probably only get a set or two in.

So, I'll write up a summary of my progress and move on.  I'm thinking I might go with 5/3/1 BBB.  I prefer to go in, do one type of exercise and leave.  Mixing takes too much additional time setting up the equipment, and I only have an hour.  I'd rather work hard for the hour.

Tuesday, August 20, 2019

N'Suns Week 12 Day 1 - OHP

Tues, 20 Aug 19

OHP: 145x5, 160x3, 180x2, 170x3, 160x3, 150x3, 145x5, 135x5, 125x6
Paused Bench Press: 135x6, 135x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8
Decline DB Bench: 60x10, 60x12, 60x5

The OHP are now push presses above 145.  I think it's time to set a new training max, back to 135 on those and start working back up so that they remain strict presses.

Monday, August 19, 2019

N'Suns Week 11 Day 4 - Deadlifts

Mon, 19 Aug 19

Deadlift: 225x5, 285x5, 325x3, 360x3, 340x3, 325x3, 305x3, 285x3, 265x3, 245x3
Front Squats: 125x5, 160x5, 200x3, 200x5, 200x7, 200x4, 200x6, 200x8

The deadlift went fairly well until near the end.  I did have a bit of a tweak to my right hamstring.  It wasn't bad enough to stop me completely, but I decided to pass on the front squats after doing two reps at 135.  Not that they were super heavy or anything, just didn't feel like I should push the hamstring.

Training maxes

Bench Press: +5 lbs = 270 lbs
Back Squat: +5 lbs = 365 lbs
Deadlift: +5 lbs = 385 lbs
OHP: +5 lbs = 190 lbs

That's reasonable progression I think, despite having had an extended period leading up to this training week with no exercise.  (due to vacation).  So, I will keep on going.

Friday, August 16, 2019

N'Suns Week 11 Day 3 - Bench

Fri, 16 Aug 19

Bench: 135x5, 185x5, 200x5, 225x3, 250x3, 240x3, 225x5, 210x3, 200x5, 185x3, 170x8
CGBP: 105x6, 135x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8
Decline DB Bench: 50x15, 60x12

I hurt the palm of my right hand on one of the bench presses and it was pretty painful.  I don't think it's broken or anything, just tender.  Anyhow, I can't believe I did 250 for 3 reps.  That was pretty nuts!  As I approach the limit of my strength the accessories tend to drop off the face of the earth.

Thursday, August 15, 2019

N'Suns Week 11 Day 2 - Squats

Thurs, 15 Aug 19

Squats: 135x5, 225x3, 270x5, 305x3, 340x3, 325x3, 305x3, 290x3, 275x5, 250x5, 235x7

It took me forever to get through the squats today, and my left hamstring was a little whiny and tight - so I stopped and stretched a few times.  In addition - I do a few warmups before starting the actual work - body weight, then empty bar, then one plate, then 2 plates.  By the time I got to do my T2 RDLs I was too late and had to get back to work.  To be fair, it has been 13 days since I last squatted, and for some reason I increased my training max TWICE instead of once.  Probably not a good plan.  Anyhow, I got through the meat of the session and hopefully can continue on as normal.

Wednesday, August 14, 2019

N'Suns Week 11 Day 1 - OHP

Weds, 14 Aug 19

OHP: 140x5, 155x3, 175x2, 165x3, 155x3, 150x3, 140x5, 130x5, 120x6
Paused Rep Bench Press: 105x6, 135x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8
Pull Ups:  BW(219)x5, 5
DB Concentration Curls: 25x5x15 (last 2 sets occlusion)
DB Decline Bench Press: 30x12, 40x12, 50x3x12
Cable Flyes: 50x12, 40x12

The OHP are getting REALLY hard lol. 

Tuesday, August 13, 2019

N'Suns Week 10 Day 4 - Deadlift

Tues, 13 Aug 19

Deadlifts: 225x5, 280x5, 315x3, 350x5, 335x3, 315x3, 295x3, 280x3, 260x3, 240x8
Paused Rep Squats: 135x5, 165x5, 200x3, 200x5, 200x7, 200x4, 200x6, 200x8

It was a lot of work, but I completed my T1 and T2 exercises.  Accessory work was a no go today though as I really found the workout long.

This brings week 10 to a close.

So, new training maxes.

Bench: no increase.  265 lb
Squat: +10 lbs = 340 lbs
Deadlift: +10 lbs = 380 lbs
OHP: +5 lbs = 185 lbs

Monday, August 12, 2019

N'Suns Week 10 Day 3 - Bench

Mon, 12 Aug 19

Bench: 135x5, 185x3, 200x5, 225x3, 250x1, 240x3, 225x5, 210x3, 200x5, 185x3, 170x7
CGBP: 105x6, 135x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8
Cable Flyes: 60x4x10
Pull Ups: BW (221) x2, 4
DB Concentration Curls: 25x5x12

I've been on vacation for a week and haven't benched heavy for almost 2 weeks, and didn't exercise at all while on vacation last week (aside from some walking, swimming and bowling).  Needless to say I was surprised when I got a single at 250.  I didn't do too many pull ups as my left bicep tendon wasn't liking it at all - and I'm not killing myself on accessory work.  I dropped the cable flyes back to 50 lbs as I did them single armed.

Friday, August 2, 2019

N'Suns Week 10 Day 2 - Squats

Fri, 2 Aug 19

Squats: 250x5, 280x3, 315x4, 295x3, 280x3, 265x3, 250x5, 230x5, 215x8
Rack Pulls: 405x5, 335x5, 350x3, 335x5, 335x7, 335x4, 335x6, 335x8
Pull ups: (BW 217) x6,6

Squats went well.  Rack pulls were initially set too high, so I modified them on the fly.  Did a couple sets of pull ups.

I'm going on vacation for a week, so this will be a nice deload.  I'll pick up where I left off on return.

Thursday, August 1, 2019

N'Suns Week 10 Day 1 - OHP

Thurs, 1 Aug 19

OHP: 135x5, 155x3, 170x2, 160x3, 155x3, 145x3, 135x5, 125x5, 115x7
Paused Bench: 105x6, 135x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8
DB Concentration Curls: 25x5x12
Cable Flyes: 60x4x10
Pull Ups: (BW 216) 7,6,5,1,5

Good workout!  The curls are getting easier.  I'll be starting the blood flow training with those tonight.  The paused bench was definitely hard on the 7 and 8 rep sets.  Cable flyes were a good weight - but I'm not sure if they are hitting my pecs enough.  Pull ups went well.  I was too fatigued on the fourth set so I went back a little later and pumped out five.  Most things were supersetted.

Tuesday, July 30, 2019

N'Suns Week 9 Day 4 - Deadlifts

Tues, 30 July 19

Deadlifts: 225x3, 275x5, 305x3, 340x4, 325x3, 305x3, 290x3, 275x3, 250x3, 235x7
Paused Rep Squats: 135x5, 160x5, 190x3, 190x5, 190x7, 190x4, 190x6, 190x8
Pull Ups: BWx6
DB Curls: 25x5x12

That brings week 9 to a close.  Didn't have time to squeeze in all the pull ups.  I should have done them with my deadlifts as I was rushing through the squats.  Supahfast!

New TMs

Bench: +5 = 265 lbs
Squat: +10 = 330 lbs
Deadlift: +10 = 370 lbs
OHP: +0 = 180 lbs

The program suggested a 5 lb increase to my OHP, but I'm going to be a little cautious as I found them extremely hard this week.

Monday, July 29, 2019

N'Suns Week 9 Day 3 - Bench

Mon, 29 Jul 19

Bench: 135x5, 195x5, 225x3, 245x3, 235x3, 225x5, 210x3, 195x5, 180x3, 170x7
CGBP: 105x6, 135x5, 155x3, 155x5, 155x7, 155x4, 155x6, 155x8
Cable Flyes: 50x4x12
Pull Up: 6,5,6,5
DB Concentration Curls: 25x5x12 *

I can't believe I actually made three reps on the 245.  I told the spotter, 1 maybe 2, 4 might have even been possible but I didn't want to roll the dice.  In retrospect that was probably a good idea because the subsequent descending sets were pretty hard.  Everything else went quite well and I'm pretty happy with it.

* I bought a dumbbell to do concentration curls with at home.  I'm having too much trouble squeezing all the exercises into the session.  Since my biceps are my weakest looking part in my upper body I'm going to do them daily for a bit, 5 sets a day, 3 normal - 2 occlusion.

Friday, July 26, 2019

N'Suns Week 9 Day 2 - Squats

Fri, 26 July 19

Squats: 135x5, 225x3, 240x5, 270x3, 305x5, 290x3, 270x3, 255x3, 240x5, 225x5, 210x8
Rack Pulls: 215x5, 250x5, 290x3, 290x5, 290x7, 290x4, 290x6, 290x8

The session went quite well.  My back was starting to get pretty pumped by the end of the squats.  The rack pulls didn't take too long and I did them like a power shrug.  I've changed the weight on the rack pulls to 100%, 110% and 125% of squat TM (at least I think it's squat TM) and will do them as pulls, not shrugs in the future.

Thursday, July 25, 2019

N'Suns Week 9 Day 1 - OHP

Thurs, 25 Jul 19

OHP: 135x5, 155x3, 170x3, 160x3, 155x3, 145x3, 135x5, 125x5, 115x7
Paused Bench: 130x6, 155x5, 180x3, 180x5, 180x7, 180x4, 180x6, 180x8
Cable Fly:  12x30, 12x40, 2x12x50
Pull Ups: BWx4x5, BWx1
DB Concentration Curl:  4x30x10, 2x15x20 (OB)

The OHP are getting REALLY heavy.  Having to incorporate hip drive to get the bar moving - so I think I'll have to drop the weight on that.  Paused bench was pretty hard on the last reps of the 7 and 8 rep sets.  Added cable flyes to see how they worked, and increased the weight until I found it hard.  Added pull ups back as I had almost maxxed out the stack for the face pulls.  Lastly, I did concentration curls with the dumbbells and added a new technique occlusion bands - blood flow training.  The pump is nuts with those.

Wednesday, July 24, 2019

N'Suns Week 8 Day 4 - Deadlifts

Weds, 23 July 19

Deadlifts: 265x5, 300x3, 335x4, 315x3, 300x3, 280x3, 265x3, 245x3, 230x6
Front Squats: 110x5, 140x5, 170x3, 170x5, 170x7, 170x4, 170x6, 170x8

Well, I made it through the front squats.  I do feel my form is improving.  They finally got safety bars in the gym, so I feel more secure now with the squats as I know I can safely dump them at the bottom now.

So, week 8 is done.

New training maxes:

Bench: +5 = 260 lbs
Squat: +10 = 320 lbs
Deadlift: +10 = 360 lbs
OHP: +5 = 180 lbs

I think I'm ok with those. 

Tuesday, July 23, 2019

N'Suns Week 8 Day 3 - Bench

Tues, 22 Jul 19

Bench: 135x5, 190x5, 215x3, 240x3, 230x3, 215x5, 205x3, 190x5, 180x3, 165x8
CGBP: 100x6, 130x5, 155x3, 155x5, 155x7, 155x4, 155x6, 155x8
Cable Face Pulls: 140x5x15
DB Concentration Curls: 25x5x10

Good session today.  I used a spotter and managed to crank out 3 reps at 240.  I'm torn as to whether or not I should increase the weight next session.  RPE was about a 7 for the first two and an 8 for the last rep.  I may have been able to crank out another rep, but I didn't want to risk it.  Everything else went well.

I picked up a set of occlusion bands off of Wish and am trying them out.  Starting upper arm size is 15" flexed.  Thighs are 22" relaxed.

Monday, July 22, 2019

N'Suns Week 8 Day 2 - Squats

Mon, 22 July 19

Squats: 135x5, 235x5, 265x3, 295x5, 280x3, 265x3, 250x3, 235x5, 215x5, 200x8
Sumo DL: 175x5, 210x5, 245x3, 245x5, 245x7, 245x4, 245x6, 245x8

Phew!  Had to lay down for the last two sets, my back felt like someone filled it with rocks.  I'd have to say that accessories are retired for this day because I simply can't fit them into the allotted time though.  That being said, my butt is certainly becoming firmer and I'm hitting my legs quite good now.

N'Suns Week 8 Day 1 - OHP

Fri, 19 July 19

OHP: 130x5, 150x3, 165x4, 160x3, 150x3, 140x3, 130x5, 125x5, 115x11
Bench: 135x6, 155x5, 180x3, 180x5, 180x7, 180x4, 180x6, 180x8
Face Pulls: 140x5x15
BB Row: 135x5x15
DB Curls: 40x5x15

The OHP is getting harder!

Thursday, July 18, 2019

N'Suns Week 7 Day 4 - Deadlifts

Thurs, 18 July 19

Deadlifts: 225x5, 250x5, 285x5, 320x7, 405, 425, 440, 300x3, 285x3, 275x3, 250x3, 235x3, 225x8
Front Squats: 105x5, 135x5, 165x3, 165x5, 165x7, 165x4, 165x6, 165x8

So, I deviated from the program today as I was curious as to how I am progressing.  Yeah, I know, I shouldn't.  Since I messed around strength testing I passed on front squats - I didn't have the time, and I hate them anyhow.

Anyhow I pulled the 405 with straps like it was NOTHING.  So I tossed 20 more on and pulled, harder but still not crazy.  Saw a few stars.  So, decided to split the difference on my lifetime PR and pulled 440.  

I think it's conceivable that I could beat the 455 lifetime PR on this program.  Very excited.

So, the week comes to an end, and new training maxes are to be set:

Bench: +10 = 255 lbs
Squat: +10 = 310 lbs
Deadlift: +15 = 350 lbs
OHP: +10 = 175 lbs.

Wednesday, July 17, 2019

N'Suns Week 7 Day 3 - Bench

Weds, 17 Jul 19

Bench: 135x5, 185x5, 210x3, 235x5, 220x3, 210x5, 195x3, 185x5, 170x3, 160x15
Face Pulls: 130x5x15
CGBP: 100x6, 125x5, 145x3, 145x5, 145x7, 145x4, 145x6, 145x8

Smoked the bench press.  Managed 5 reps on the AMRAP set at 235 and 15 reps at 160!  No problems with anything else.  Did some DB curls and empty bar BB curls as well, sets of 10-12 and didn't bother to record.  I got a good pump going though.

Tuesday, July 16, 2019

N'Suns Week 7 Day 2 - Squats

Tues, 16 July 19

Squats: 225x5, 255x3, 285x6, 270x3, 255x3, 240x3, 225x5, 210x5, 195x10

I tweaked my left mid-back this morning moving servers around.  I was able to do the squats without too much discomfort, but I couldn't get positioned in a way to do sumo dl's that wasn't terribly painful.  Just setting the plates on the floor was uncomfortable.  Anyhow, going to blast some ibuprofen and see how I feel tomorrow.

Took 1600 mg ibuprofen, felt fine by day end.

Monday, July 15, 2019

N'Suns Week 7 Day 1 - OHP

Mon, 15 Jul 19

OHP: 125x5, 140x3, 155xAMRAP, 150x3, 140x3, 130x3, 125x5, 115x5, 105xAMRAP
Bench: 125x6, 145x5, 170x3, 170x5, 170x7, 170x4, 170x6, 170x8
Face Pulls: 130x5x15
BB Row: 135x5x10
BB Curl:  95x5x6

Somehow I didn't record my AMRAPS.  The session went fine overall though.  I'm pretty sure AMRAPS were around 4 for the heavy OHP and 11-12 for the 105.

Friday, July 12, 2019

N'Suns Week 6 Day 4 - Deadlifts

Fri, 12 July 19

Deadlifts: 245x5, 275x3, 315x5, 295x3, 275x3, 260x3, 245x3, 230x3, 210x13
Front Squat: 100x5, 130x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8

Tried using straps on the front squats today.  I was feeling like wrist pain was a limiting factor, messing with my concentration.  Anyhow, it wasn't stable - the bar kept swinging out to the left and in the end I just went with my hands.  I did wrap my knees lightly though and wore my belt, that helped with not going quite so deep and getting out of the hole.  Reps 6,7, and 8 were still hard, and I had to lay on the floor to catch my breath on the 7 and 8 rep sets, but I did it.

So, another week in the can.  Let's see what the new training maxes are:

Bench: +10 lbs = 245 lbs
Squat: +10 lbs = 300 lbs
Deadlifts: +10 lbs = 335 lbs
OHP: +10 lbs = 165 lbs

Things are starting to get real now lol.  Bench and OHP should be slowing down soon.

Thursday, July 11, 2019

N'Suns Week 6 Day 3 - Bench

Thurs, 11 July 19

Bench: 135x5, 175x5, 205x3, 225x4, 210x3, 200x5, 190x3, 175x5, 165x3, 155x12
CGBP: 95x6, 120x5, 140x3, 140x5, 140x7, 140x4, 140x6, 140x8
Face Pulls: 130x5x15
BB Curls: 95x5x6

Not too bad!  I might have had a fifth rep in me for the 225, but with no safeties I don't want to chance it.  Four reps is decent though, and I'll keep going.  My shoulders feel fine.  I added more weight to the face pulls and an extra rep to the curls.  I'm definitely seeing activation on the curls and I'm hoping its enough to stimulate growth.  Of course, if I was leaner I'd probably look buffer, but meh.

Tuesday, July 9, 2019

N'Suns Week 6 Day 2 - Squats

Tues, 9 July 19

Squats: 135x5, 225x5, 245x3, 275x5, 260x3, 245x3, 230x3, 225x5, 205x5, 190x10
Sumo DL: 135x5, 165x5, 195x5, 230x3, 230x5, 230x7, 230x4, 230x6, 230x8
Reverse Hyper: 70x4x10

Up in Cape Breton today working out at the Y with no equipment but a pair of Chucks.  Old school FTW!  So, I made it through the session without issue.  Rather than look dumb trying to painfully to glute raises without my baby-pad I did reverse hypers.  There was a bit of a learning curve, but YouTube videos helped there.  They're pretty taxing when you pause at the top to squeeze the glutes and my butt was a little fried.

Monday, July 8, 2019

N'Suns Week 6 Day 1 - OHP

Mon, 8 July 19

OHP: 115x5, 130x3, 145x5, 140x3, 130x3, 125x3, 115x5, 110x5, 100x6
Bench: 120x6, 140x5, 165x3, 165x5, 165x7, 165x4, 165x6, 165x8
Face pulls: 125x5x15
BB Row: 95x5x15
Curls: 95x5x5

No issues, went well.  Curls look like they are stressing the biceps - I will try adding a rep next session.

Friday, July 5, 2019

N'Suns Week 5 Day 4 - Deadlifts

Fri, 5 Jul 19

Deadlifts: 235x5, 270x3, 300x4, 285x3, 275x3, 250x3, 235x3, 225x3, 205x8
Front Squats: 95x5, 125x5, 150x3, 150x5, 150x7, 150x4, 150x6, 150x8

Phew!  The deadlifts still aren't that hard.  I'm not using straps, belts, or anything like that - just gloves because my wife hates my hands being all ripped up.   I hate the front squats though.  The best method for me seems to be having my hands pretty well just on the inside of the middle of the bar, so that my fingers are pinned against my chest.  Otherwise I just find the pain from the wrists to be distracting.  The 6,7 and 8 rep sets are still pretty tough, but manageable.

So, that's week 5 out of the way.

New training maxes:

Bench:  +10 lbs to 235 lbs.
Back Squat: +15 lbs to 290 lbs.
Deadlift: +10 lbs to 325 lbs.
OHP: +10 lbs to 155 lbs.

Thursday, July 4, 2019

N'Suns Week 5 Day 3 - Bench

Thurs, 4 Jul 19

Bench: 135x5, 170x5, 190x3, 215x4, 205x3, 190x5, 180x3, 170x5, 160x3, 145x15
CGBP: 95x6, 115x5, 135x5, 135x5, 135x7, 135x4, 135x6, 135x8
Face Pulls: 120x5x15
BB Curls: 95x5x5, 45x2x15

This session went really well.  I added a few high volume pumpy curl sets to the end of the session.  I probably had more reps in me for the last set of bench presses, but after 15 reps it just seemed silly.

Wednesday, July 3, 2019

N'Suns Week 5 Day 2 - Squats

Weds, 2 July 19

Squats: 135x5, 225x5, 235x3, 260x8, 250x3, 235x3, 225x3, 205x5, 195x5, 185x10
Sumo DL: 160x5, 190x5, 220x3, 225x5, 225x7, 225x4, 225x6, 225x8
Glute Bridges: 160x10, 190x10, 225x2x10

Good session.  Anything where you see 225 was supposed to be 220, but who does 220?  I was running out of time so I passed on the glute bridges.  I think I have to secretly turn the heat down in the gym as I'm getting pretty sweaty in there lately.  I was up most of the night with insomnia, so my workout timings were a little off - and I couldn't remember what time I went to the gym anyhow.

Tuesday, July 2, 2019

N'Suns Week 5 Day 1 - OHP

Tues, 2 Jul 19

OHP: 110x5, 125x3, 140x6, 130x3, 125x3, 115x3, 110x5, 100x5, 95x12
Paused Decline Bench: 115x6, 135x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8
Face Pulls: 120x5x10
BB Curls: 95x5x5
BB Rows: 95x5x15

Went really well.  I did the bench presses declined to see if it hit my pecs any better, and I'd have to say that it didn't.  I kept the rows light with high reps, and increased the weight on the curls.  The curls were hard, and I worked on controlling the neg after cheating them up.  I expect that the cheat will decrease as my strength improves.  I don't do a lot of direct bicep work, and found that high rep low weight wasn't doing anything in terms of increasing overall bicep appearance and the db weight didn't increase a lot.

Friday, June 28, 2019

N'Suns Week 4 Day 4 - Deadlifts

Fri, 28 Jun 19

Deadlifts: 225x5, 255x3, 285x6, 270x3, 255x3, 240x3, 225x3, 210x3, 195x8
Front Squat: 95x5, 120x5, 145x3, 145x5, 145x7, 145x4, 145x6, 145x8

Deadlifts: No gloves, no belt, no shoes.  I did have two pairs of socks on though because my shins are getting scabbed up.  Front squat was actually the hard part.  I actually tipped over on 145x7 on the second rep and fell on the floor.  I didn't drop the bar though lol.  So, while still holding the racked bar while sitting on my butt I lowered it to the floor.  Once I had recovered a bit I cleaned the bar to the hooks and continued with the set.  Those 5,6, and 7th reps are pretty hard on the wrists!  I had my positioning much better though - hands are pretty close together and I am getting better at resting it on my delts.

Starting week 5

New training maxes:

Bench +10 to 225 lbs.
Squat +10 to 275 lbs.
Deadlift +15 to 315 lbs.
OHP +10 to 145 lbs.

Thursday, June 27, 2019

N'Suns Week 4 Day 3 - Bench

Thurs, 27 Jun 19

Bench: 160x5, 185x3, 205x6, 195x3, 296x6, 170x3, 160x5, 150x3, 140x14
CGBP: 85x6, 110x5, 130x3, 130x5, 130x7, 130x4, 130x6, 130x8
Cable Face Pulls: 110x5x15
BB Curls: 65x5, 95x3x5, 85x5, 75x10, 65x10  (followed with 10 reps drag curls)

Bench went well.  Decided to try BB curls as an accessory as I didn't feel I was getting good overload on the DB curls.  A bit of a cheat up on the heavies and then controlled negatives.  Each set followed by 10 drag curls at the same weight.  The sets of 10 were without cheating.

Tuesday, June 25, 2019

N'Suns Week 4 Day 2 - Squats

Tues, 25 June 19

Squats: 200x5, 225x3, 250x5, 240x3, 225x3, 210x3, 200x5, 185x5, 170x10
Sumo Deadlifts: 150x5, 180x5, 210x3, 210x5, 210x7, 210x4, 210x6, 210x8
Glute Thrusts: 150x10, 180x10, 210x10

The session went well.  AMRAP for squats was 5 reps, I might have had 2 in the tank, and the 170x10 was only cut short because it was a lot of volume.  I cut the glute thrusts short as I was running out of time and had been supersetting them with the sumo DL sets. 

I think the hardest part about sticking to the program (or any program really) is the desire to let loose on the reigns and just ego lift.  I *know* I can lift substantially more than this, but the goal is to properly build up my base of strength and hypertrophy.  I need my tendons and ligaments to be up to the task - which means no fast jumps.  I have to take my time and get strong all over.

Monday, June 24, 2019

N'Suns Week 4 Day 1 - OHP

Mon, 24 Jun 19

OHP: 100x5, 115x3, 130x5, 120x3, 115x3, 110x3, 100x5, 95x5, 90x10
Bench (paused): 110x6, 130x5, 150x3, 150x5, 150x7, 150x4, 150x6, 150x8
Pull Ups: BWx5
Cable Face Pulls:  110x5x15
DB Hammer Curls: 30x3x10, 25x2x10
BB Rows: 135x3x10

I had planned on doing more accessory work this session, but I started late and other gym-goers interfered with my time. I still find curls hard, not sure why they aren't progressing.  I don't really think I'm hitting the biceps well enough though.  I should look at an alternative. The curl seems to mostly hit my delta and forearms.

Tuesday, June 18, 2019

N'Suns Week 3 Day 4 - Deadlifts

Tues, 18 June 19

Deadlifts: 225x5, 245x3, 275x4, 260x3, 245x3, 230x3, 225x3, 205x3, 190x9
Front Squat: 95x5, 115x5, 140x3, 140x5, 140x7, 140x4, 140x6, 140x8
Glute Bridges:  225x2x5, 225x2x10

Deadlifts were pretty easy.  Still not using straps.  Front squats were hard at the high reps - the last rep was a growler.  The glute bridges were pretty good, now that I have a barbell pad.

That's the end of week 3.

Increases to training maxes:

Bench: +5 lb = 215 lb
Squat: + 10 lb = 265 lb
Deadlift: + 10 lb = 300 lb
OHP: + 10 lb = 135 lb

Creeping up towards heavier weights.

Monday, June 17, 2019

N'Suns Week 3 Day 3 - Bench

Mon, 17 June 19

Bench: 160x5, 180x3, 200x3, 190x3, 180x5, 170x3, 160x5, 145x3, 135x10
CGBP: 85x6, 105x5, 125x3, 125x5, 125x7, 125x4, 125x6, 125x8
Pull Up: BWx5x5
Cable Face Pulls: 100x5x15
DB Hammer Curl: 30x5x10

Phew - it's been a few days since I benched.  It felt heavy at first - I still warm up with the empty bar and a plate a side, so there is an extra set that is unaccounted for in the program.  Pull up improvement is hard to gauge since I keep getting heavier lol.  My curls are still slow to develop - my bicep peak is there, but it's a long bicep with little visible peak.

Wednesday, June 12, 2019

N'Suns Week 3 Day 2 - Squats

Weds, 12 June 19

Squats: 190x5, 215x3, 240x6, 230x3, 215x3, 215x3, 205x3, 190x5, 180x5, 165x8

Tweaked my back on my first sumo set.  Decided to cut it there since the rest of the week I'll be in a conference.  I did have a good squat day though, and did some bodyweight lunges.

Tuesday, June 11, 2019

N'Suns Week 3 Day 1 - OHP

Tues, 11 June 19

OHP: 95x5, 105x3, 120x5, 115x3, 105x3, 100x3, 95x5, 90x5, 80x8
Bench (paused): 105x6, 125x5, 145x3, 145x5, 145x7, 145x4, 145x6, 145x8
DB Hammer Curl: 30x5x10
Cable Face Pull: 100x5x15
BW Pull Ups (dead hang): 200x5x5
BB Row: 135x5x10

First I supersetted the OHP, Face pulls, and curls.  Then I moved to bench with supersetted rows.  The OHP was getting hard at the end.  Bench was pretty easy, even paused.  The curls were a challenge in later sets as I was getting pumped by then.  By the time I had finished the rows I was beat.

Monday, June 10, 2019

N'Suns Week 2 Day 4 - Deadlifts

Mon, 10 June 19

Deadlifts:  210x5, 240x5, 265x5, 250x3, 240x3, 225x3, 210x3, 195x3, 180x10
Front Squat: 85x5, 110x5, 130x3, 130x5, 130x7, 130x4, 130x6, 130x8

annnnd that's the end of week 2.  Not terrible.  The 6,7 and 8 rep front squats were pretty hard.  I had a lot of bounce out of the hole on the early sets - totally ATG, but the top sets were an endurance competition.  It's not so much the weight as it is the bending of my wrists. 

That being said, I'm sure my body will adapt.  So, keep on keeping on.

N'Suns Week 2 Day 3 - Bench

Fri, 7 Jun 19

Bench: 150x5, 170x3, 190x4, 180x3, 170x5, 160x3, 150x5, 140x3, 130x14
CGBP: 80x6, 100x5, 120x3, 120x5, 120x7, 120x4, 120x6, 120x8
Pull Ups: BWx5x5
Cable Face Pull: 100x5x15
DB Curl: 25x5x10

The session went well.  Nothing to complain about.

Thursday, June 6, 2019

N'Suns Week 2 Day 2 - Squats

Thurs, 6 June 19

Squats: 135x5, 180x5, 205x3, 230x8, 215x3, 205x3, 190x3, 180x5, 170x5, 155x12
Sumo Deadlift: 135x5, 140x5, 170x5, 195x3, 195x5, 195x7, 195x4, 195x6, 195x8
BW Lunges: BWx5x10

Squats were pretty easy.  The AMRAP sets were more about endurance than weight on the bar.  The sumo deadlift went well.  I was going to do glute raises, but until I get a pad I'm not going to bother.  It's simply too painful on my groin.  So, instead I did 5 sets of 10 BW lunges.  I don't have great balance so these were actually a bit of a challenge, and I could definitely feel a stretch - especially in the groin.

Wednesday, June 5, 2019

N'Suns Week 2 Day 1 - OHP

Weds, 5 June 19

OHP: 85x5, 95x3, 105x8, 100x3, 95x3, 90x3, 85x5, 75x5, 70x14
Bench: 100x6, 120x5, 140x3, 140x5, 140x7, 140x4, 140x6, 140x8
Cable Face Pull: 60x15, 70x15, 80x15, 90x15, 100x15
DB Curl: 30x15, 30x12, 25x3x10
Barbell Row:  135x4x10

Now, I shouldn't be doing back to back upper body days.  In the future I will make this a cardio day with some general fitness work.  Yesterday's workout wasn't brutal enough to make me need to take the rest day.

That being said - OHP was pretty easy.  I tried to do each rep start explosively, then controlled the negative on the way down.  Bench press was slow and deep - no bounce.  I have been adjusting my face pull form a bit to better engage my back, so I started light with high reps to work my way up and grease the groove.  DB curls became REALLY hard.  My biceps aren't terribly big, so it didn't take long for them to get filled up with pump.  Barbell rows were hard, but fine.

I switched to the 4 day program instead of 5.  This will allow me to rotate my Monday and Friday exercises a bit more.  Mondays are usually a good day for me as I am well rested and fed, so it's kind of nice to be able to put that extra on to everything rather than say, just squats.

Tuesday, June 4, 2019

N'Suns Week 1 Day 5 - Bench

Tues, 4 June 19

Bench Press: 140x5, 155x3, 175x7, 165x3, 155x5, 150x3, 140x5, 135x3, 135x15
CGBP: 75x6, 95x5, 110x3, 110x5, 110x7, 110x4, 110x6, 110x8
SS Pull Ups: BWx5x5
SS Cable Face Pull: 90x15, 80x4x15
SS DB Curl: 25x5x10

Week 1 finished.

Recommended Training Maxes for Week 2:

Bench: Increase by 15 lbs to 200 lbs.
Squat: Increase by 15 lbs to 240 lbs.
Deadlift: Increase by 15 lbs to 280 lbs.
OHP: Increase by 15 lbs to 110 lbs.

Week 1 review.  The load wasn't too heavy, which is good because there was a lot of volume.  Hopefully the 15 lb recommended increase isn't too much this early, but I guess I'll see come tomorrow.

N'Suns Week 1 Day 4 - Deadlifts

Mon, 3 June 19

Deadlifts: 200x5, 225x3, 250x8, 240x3, 225x4x3, 225x5
Paused Squats: 90x5, 115x5, 135x3, 135x5, 135x7, 135x4, 135x6, 135x8

This session was pretty easy.  I started getting tired by the end of the paused squats.  It took about 40 minutes to do, so I don't imagine there will be any time for accessory work once the weights start getting heavier.

Wednesday, May 29, 2019

Week off

Weds, 29 May 19

It's been another weird week with travelling for work.  I decided to call it a deload week and will continue where I left off next week.  I did do some light full body work today. 

Paused Squats: 135x5, 225x3x5
SS Lying Down Face Pulls: 90x4x10
SS DB Curls: 20x4x10
Paused Bench Press: 135x4x10
SS Seated DB OHP Press: 25x4x15

Nothing too hard.  The lying down face pulls were a variation I saw in a video to ensure you aren't "cheating".  The curls were standing hammer style rotating horizontal at the top.  Slow, of course.  The same with the DB OHP press.  I held the bottom of the movement at the point where I could see the most upper pec activation.  Everything slow, with paused variants in the squat and bench to make up for the low weights.

Friday, May 24, 2019

N'Suns Week 1 Day 3 - OHP

Fri, 24 May 19

OHP: 70x5, 80x3, 90x12 (AAMRAP), 85x3, 80x3, 75x3, 70x5, 65x5, 60x12 (AAMRAP)
Spoto Press: 75x6, 95x5, 110x3, 110x5, 110x7, 110x4, 110x6, 110x11
Pull Up: BWx4x5
Face Pulls: 100x4x15
DB Hammer Curls: 30x10, 25x3x10

Very easy day.  I supersetted everything in a circuit.  I actually did 95 for the first 3 sets of OHP as someone was using the smaller weights and I couldn't be bothered to go lighter.  So, it was actually 95x5, 95x3, 95x12.  I'm still doing dead hang pull ups so I can really concentrate on the mind-muscle connection.  I'm very weak in this movement, and really need to be using my upper back as opposed to my triceps and delts.  The nice thing about pull-ups (and dips) is they really are what I call "trick" movements.  Once you practice them for a bit you gain that connection and can activate the right muscles to complete the move.  Clearly I'm able to lift my bodyweight off the ground using just my arms, but to focus on doing it using just my upper back is the challenge.

Thursday, May 23, 2019

N'Suns Week 1 Day 2 - Squats

Thurs, 23 May 19

Squats: 45x5, 135x5, 170x5, 190x3, 215x8, 205x3, 190x3, 180x3, 170x5, 160x5, 140x10
Glute Bridges: 95x3x15
Deficit Deadlifts: 135x5, 135x5, 160x3, 160x5, 160x7, 160x4, 160x6, 160x8

Wow, that's a lot of volume.  Close to 6000 lbs of squats.  While I have lifted heavier, this was 50 reps for squats, which is close to 2x my normal reps.  I tried to get the glute raises in, but simply didn't have enough time.  I'll have to find some butt exercise that doesn't take so long to set up - something with cables would be perfect.

Wednesday, May 22, 2019

N'Suns Week 1 Day 1 - Bench

Weds, 22 May 19

Another weird week.  After testing my maxes and seeing how I respond to volume the past few weeks I decided to stick with the N'Suns 531 plan.  Looking at other plans there was either too much time spent in the gym, not enough volume, or too much volume.  This fit in the middle, and the accessory work is configurable.

I set my training maxes very conservatively.  Given my age and the injuries I've had I've decided to take my time and build up slowly.  I don't want to hit the wall in three weeks:

Bench: 185 lbs
Squat: 225 lbs
Deadlift: 265 lbs
OHP: 95 lbs

P stands for primary, S for secondary, A for accessory

Day 1:

Bench (P): 120x8, 140x6, 155x3x4, 150x5, 140x6, 130x7, 120x14 (AMRAP)
Cable Face Pulls (A)(SS): 90x4x15
DB Hammer Curl (A)(SS): 35x4x10
OHP (S): 6x50, 5x55, 3x65, 5x65, 7x65, 4x65, 6x65, 8x65
Pull Up (A)(SS): BWx4x5
BB Row: (A)(SS): 135x3x10

Bench was a little on the light side, but I was able to focus on form.  No bounce.  Cable face pulls were perfectly weighted.  DB hammer curl was a little heavy.  OHP was pretty easy.  Pull ups were hard, I could only handle about 2 in a row, so I did dead hangs off the floor, tense, and pull.  Might as well get the whole range of motion instead of just the top half since I need a lot of work on these.  The barbell rows were hard, but not impossible.

Friday, May 17, 2019

Ugh. I need to start at the beginning.

I decided to do some strength testing on the squat today.  My upper body workouts have clearly been enough to keep me in shape and in decent strength.  I'm very close to my old 1RM's already.

The lower body on the other hand, is a total loss.   Squat max was a double at 295.  That's over 100 lbs less than my max in August last year (405x3x1).  Now, my squat has been declining over that time - the biggest squat I had after that was a 375 lb squat in October, and a 425 lb deadlift.  My deadlift right now is 355x1.


I'm pretty sure a linear program will accomplish what I need to do.  Something as simple as a 5x3, 6x2, 10x1 for the main lifts and some accessory work.  The focus needs to be on the main lifts though.  I still want to do cardio as well.

Still working out, just planning

Just a quick note - I'm still working out.  At the moment I'm just feeling out what sort of volume my body can handle, what the best exercises are in terms of time spent in the gym and effects on my body, and what my training maxes are.

Thursday, May 9, 2019

Upper body

Thurs, 9 May 19

Bench: 135x10, 155x8, 175x5, 205x3, 215x2, 225x1
Lat pulldown: 100x3x10
Db curl: 25x3x10
Db Lat raise: 20x3x10

I've missed benching so much. My last max, back in November, was 245 or 225x10x3.

Monday, May 6, 2019

Cardio and upper body

Mon, 6 May 19

DB Incline Bench: 65x3x10
Rope Triceps Press: 80x2x15
Lat Pulldown: 80x1x10
DB Curl: 30x2x10
DB Row: 65x1x10
DB Side Raises: 15x3x10

Started off doing 60 mins of walking at 5:20 this morning.  I did 20 minutes of just rowing at the beginning of this workout.  The sets were reduced for the weight session as I was "pressed" for time haha.  

Back on the diet now that the break is over.  Full intensity is the plan.  I want this over as quickly as possible.  Starting weight today was 189 lbs.

Lower Body

Thurs, 2 May 19

Just a terrible session.  I was late, forgot the right equipment, then water, then after doing the glute work I was just feeling crap.  I said the hell with it.

Tuesday, April 30, 2019

Upper body

Tues, 30 Apr 19

DB Incline Bench: 65x4x10
Rope Triceps Press: 80x2x15
Lat Pulldown: 80x3x10
BB Curl: 70x3x10
Floor Press: 155x3x10
DB Row: 65x3x10
DB Side Raises: 15x3x10

The incline bench was good - managed to hit all my reps.  I'll increase that by 5 next session.  Rope triceps was good - I'll bump that up to 90, and same with the lat pulldown.  I'm really working hard on the mind muscle connection on the lats - and am feeling it much more now.  I sit on the floor just a little behind the bar and use a thumbless grip to try and reduce the bicep involvement with the movement.  BB Curl was pretty hard and I had trouble not cheating at the end, however it wasn't impossible - so I'm going to leave that and see if I can grow into it.  Floor press was hard - last rep was killer but I was supersetting all my exercises, so I'll leave that the way it is as well.  Lastly the DB row was hard, but not impossible - I'll leave that.  DB side raises worked very well at 15.  It seems like a small amount but it's crazy how much that tiny weight stresses the delts - they pop right out.  I'm very slow with the movement and am also really concentrating on my mind-muscle connection with pinning my lats back.

Monday, April 29, 2019

Lower body

Mon, 29 Apr 19

Barbell Glute Bridge: 135x3x5
Hip Thrust: 135x3x10
Barbell Front Squat: 95x3x20, 95x10, 135x8
RDL: 135x5x10

Well, I think I tried to add too much weight to the squats lol.  Butt work went great.  Added 20 lbs to both the glute bridge, hip thrust and RDL.  No problems moving the 135.  A little pain still in the groin area as I'm bony as hell across the area just above my junk - but I'm really working on pushing the weight onto my thighs, which helps immensely.  

The squats were a different story.  The 20 rep fronts killed me.  I think I will drop them back a bit. Since I was almost hitting 16 with 65 lbs I'll raise it to 75.  I'll also bring straps down because it's not so much my legs hurting as my wrists killing me.  So, needless to say trying to do 135x8 was utterly stupid.  I managed to squeeze out the 8 reps, then was toast.  Nothing left.

Friday, April 26, 2019

Upper body

Fri, 26 Apr 19

DB Incline Bench: 65x4x10
Rope Triceps Press: 80x3x10
Lat Pulldown: 110x3x10
BB Curl: 70x3x10
Floor Press: 135x3x10
DB Row: 65x3x10
DB Side Raises: 15x3x10

I added weight to the incline bench - went fine.  I kept the weight the same on the triceps press, but forgot that it was 2x15 as opposed to 3x10.  Someone was using the other side of the cable machine, so I just attached the rope to the other pulley, pinned the whole stack, and did my lat pulldowns like that.  I added weight to the BB Curls and that was fine.  I see I'm doing a little "cheating" on them, but I can definitely see them working, so I'm OK with that.  Floor press should be able to go up another 20 lbs - I'm pretty strong off the floor.  I added weight to the DB Row.  That was fine, required some effort, but no need to drop the DBs or anything else.  I lowered the weight on the DB side raises because I saw I wasn't doing them correctly.  When using proper form I had to drop the weight a touch.

Thursday, April 25, 2019

Lower body

Thurs, 25 Apr 19

Barbell Glute Bridge: 95x3x5
Hip Thrust: 95x3x10
Barbell Front Squat: 65x4x20, 95x4x8
RDL: 95x5x10

Much better today.  My work capacity is improving as is my form.

Glute bridges and hip thrusts are coming in nicely.  I'm figuring out how to place the bar correctly and think I am hitting my glutes properly.  I may rig up my phone to shoot some video as it's hard to tell if you are hitting your butt when it's behind you.  It shouldn't be long to add weight as I'm getting form dialled in, and will likely need a lot of weight to tax the glutes.

Front squat sets 1 - started to get difficult at 16, set 2 at 15, set 3 at 15, and set 4 at 10.  In sets one to three I just stood for a few seconds, without racking the bar, and then finished up the set.  In the last set I had to rack the bar at 15 reps, but then unracked it about 15-20 seconds later and SLOWLY finished the set.  I'll probably keep this weight until I can actually run through the entire 4x20 without stopping.

RDL went well.  Paused at the bottom without setting the bar down for stretch.  Because I'm a deep squatter it may actually be necessary for me to stand on a plate because I'm almost touching the floor at the bottom.

Wednesday, April 24, 2019

Upper body

DB Incline Bench: 60x4x10

Rope Triceps Press: 80x2x15
Lat Pulldown: 80x3x10
BB Curl: 65x2x10
Floor Press: 135x3x10
DB Row: 65x3x10
DB Side Raises: 20x3x10

Another nice heavy session.  I added some DB side raises to the routine as I'd like to work on bringing my delts up some more.  They look pretty decent already, but I really want the cannonball look.  I actually did my lat pulldowns seated on the floor, no thumbs.

Tuesday, April 23, 2019

Lower Body

Tues, 23 Apr 19

Barbell Glute Bridge: 135x3x5
Hip Thrust: 135x3x10
Barbell Front Squat: 65x4x20, 95x4x8
RDL: 135x3x10, 115x10, 95x10
OMG.  This was brutal.  I'm switching it up a bit as my squat has been stalled with the dieting.  I thought I'd work on some hypertrophy and focus on my front quads and glutes.  

Glute bridge and hip thrust:  there is definitely a learning curve here.  Positioning that bar so that it's exactly in the right spot is critical.  I've got remarkably little fat in that spot, somehow, and boy - do you feel that bar.  The hip thrust was supposed to be at the end of the session, but since I was already down and had the bar loaded, I decided to do them next.  I dragged out a bench and went to town.

Front squats were torture.  I had big dreams of doing the 4x20 with 95 lol.  NOT A CHANCE.  At no point was I able to just hammer out 20 reps - I had to do like 10-12, pause (still holding the bar), do two sets of five to finish, etc.  Then I loaded up to 135 for the sets of 8.  Man, they were gassers after the sets of 20.

Lastly was RDL.  This actually wasn't too bad.  I really focused on form, and 135 was a little too heavy.  So I did three sets at 135 then dropped back 20 lbs for the last two sets.

Thursday, April 18, 2019

Upper body and cardio

Thurs, 18 Apr 19
DB Incline Bench: 55x4x10
Rope Triceps Press: 70x2x15
Lat Pulldown: 80x3x10
BB Curl: 55x2x10
Floor Press: 135x3x10
DB Row: 60x3x10

Rowing: 500m x 5 with 1 min rest

Crazy!  So, the other day I started a diet break because I was miserable and not losing any weight.  With birthdays coming and Easter it was the right time.  Today the weights were just flying up.  Effortless.  Added 10 lbs a side to the lat pull down, 5 lbs to the DB row, did a bunch of complexes and OHP, an extra set of curls....   Just nuts.  I spent the whole hour just pounding upper body work.  5 lbs back in two days just from not being depleted.  Veins popping out, muscles pumped.....  ahhhh.  I feel like I'm on drugs I'm so hyper.


Tues, 16 Apr 19

Squats: 135x5, 225x5, 315xF, 285x4x1, 265x5, 225x5
Rowing: 5x1 min on, 2 min rest, maximum effort.

Monday, April 15, 2019

Upper body and cardio

Mon, 15 Apr 19
DB Incline Bench: 55x4x10
Rope Triceps Press: 70x2x15
Lat Pulldown: 70x3x10
BB Curl: 55x2x10
Floor Press: 135x3x10
DB Row: 55x3x10

Rowing: 500m x 5 with 1 min rest

Today's incline session was prompted by Scott Herman fitness (  I used my DB hooks so my shoulder injury wasn't exacerbated.  Everything else went as expected.  The weight was good on the bench, requiring effort to get the top 3 reps out of each set.  Similarly for each exercise the weight was right at the level required to keep a rep or two in the tank. 

I have to tighten up the diet this week as I did not lose any weight last week.  I do feel my waist is smaller as I am now wearing smaller pants then a few weeks ago, but it really was in my mind, a wasted week.  Part of the issue was I was constipated and really STANK.  So, I loaded up the last half of the week on fiber, adding hundreds of calories to my diet, in order to have a few decent BMs to get rid of the smell.  It did work, and I can now sleep comfortably without worrying about stinking my wife out of the room.  I've changed up my diet accordingly as to avoid the high protein wraps and smoked turkey breast out of my diet for a bit.  I don't know if it was the wraps or not, as they are the only real new thing I added to my diet. (vegetable based protein, maybe causing issues?)

Friday, April 12, 2019


Fri, 12 Apr 19

Deadlifts: 135x5, 225x5, 315x5x1 (fast), 335x2, 335x1, 355x1, 335x2, 315x3, 225x5
Shrugs: 135x10, 225x10, 315x2x5

No emergencies this week.  Managed to hit 355 for a single. One of the 335 sets was only a single as I thought I'd try it without straps.

Thursday, April 11, 2019

Upper body and cardio

Thurs, 11 Apr 19
DB Decline Bench: 55x4x10
Rope Triceps Press: 70x2x15
Lat Pulldown: 70x3x10
BB Curl: 55x2x10
Floor Press: 135x3x10
DB Row: 35x3x10

Rowing: 500m x 5 with 1 min rest

The decline bench was pretty easy - for the first two sets.  Set three was a little harder, requiring me to rack the DBs once at rep 8.  Set four was much harder.  I managed 6 reps before racking the DBs.  Then did singles as quickly as I could (say 15 secs rest or so).  I'll keep that weight for next session. They were probably a little harder because I supersetted the rope triceps press and curls, then the lat pulldown. 

I was going to do floor presses at 145 but only managed 2 reps.  So I dialled it back to 135.  My last set of 3 required me to rack it around rep 6, and do singles to the end.  I supersetted these with the last lat pulldown set, and the DB rows.

I decided just to do the DB rows because I had already got some good activation from the triceps press, the lat pulldown, and the floor press.  I decided the DB row (inclined) would be a good move for my back.  I can easily up the weight on that one to probably about 50 lbs per hand next time.

Rowing was rowing.  It's hard, but it seems to be working as a form of cardio.  My heart rate definitely goes up, but I'm less short of breath than I have been.