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BB Squat: 285, 315, 325, 345 x 1 Heels Elevated Goblet Piston Squat: 61.7 x 31, 25 This is the last week of heavy work. Next week is mostly a deload week. I’ll clarify when we get there. Sent from my iPhone using Tapatalk

Thank you my friend! Sent from my iPhone using Tapatalk

Dammit. I owe you guys an apology. I have zero excuse for not updating this log. I finished 75 Hard on Saturday (9/25). I lost 30 pounds and maintained most of my strength. Most importantly, I got from it what I wanted: mental clarity. I’ll apologize to Browner as he’ll see some repeated...

Simple but crazy difficult… Squat/Chains: 5 x 12 @ ~223 The chains added 44 lbs per side. The last two sets were RP’d 8-4 each - my heart rate (per my Apple Watch) hit a high over 180 after set 3. I watched my recovery for the last two and was careful with my health using the RP’s. I’m not...

Lots to update… 8/6: Band Resisted OHP: 70 x 12, 10-2, 8-3-1, 6-2-2-2 I moved the location of the band over the last three sets to no avail. No Rest Lateral Raise: 4 x 15 @ 24 Incline Front Raise: 4 x 15 @ 24 I did one set of rear delt flies supersetted with the first set of incline front...

Squats with CHAINS! 4 x 12 @ ~215 The chains added about 50 total pounds to the bar. Incredible stability challenge throughout, with the movement itself very, very different and challenging. GM + band: 4 x 5 @ 155 Leg Press: 4 x 15 @ 528 Dead Bug: 15, 15, 15, 7 Last night: 2.8 mile walk. I...

Pendlay Row: 3 x 10 @ 155; band-resistance+185: 1 SH Pull-up: BW (202) x 7, 6, 5, 4 SA DB Row: 4 x 10 @ 55 I’ve changed my form so much in the past few months that I’m not sure how to measure progress anymore. We’ll see how this affects my lats. NG Chin: BW x 4, 4, 5, 3 Last night: 2.8 mile...

7/31: CG Bench: 185 x 6, 6, 4 Dips: BW (204.5) x 12, 12, 10 Drag Curl: 65, 75, 95 x 12 Seated Dumbbell Curl: 50, 60 x 12; 60 x 8 | Reverse Curl: 40 x 12, 12, 10 Evening: Walk/little bits of jogging/hills 8/1: Boxing Bag Work, 50:00 Evening: Walk/jog 8/2: Band Resisted Deadlift: 4 x 10 @...

Band Resisted OHP: 65 + medium bands: 12, 12, 11-1 That baby weight was a true wake up call. The bands were resistance, yes; in no way, though, should 65 pounds been a struggle for 3x12. No Rest Lateral Raise: 20 x 15, 15, 15 | Rear Delt Squeeze: 60 x 15, 15, 15 Incline Front Raise: 20 x 15...

DOMS Awaited… Band Resisted Squats: medium bands + 185 x 12, 12, 12 The bands were set up to apply both horizontal and vertical resistance. Leg Press: 478 x 15, 15, 15 Hack Squats: 135? (Sled + 90) x 15, 15, 15 Dead Bug: 15, 15, 15 | SL Glute Bridge: 10, 10, 10 These severely taxed my hams...

Fun with acronyms! WG/SG TUT PD: 75 x 7/5, 5/3 The eccentric of every rep (except the last one) was persisted for a VERY slow 30-count. Machine Row: PG - 140 x 10, 10; NG 10 Chins: BW (205) - 8, 6, 5 SA DB Row: 50 x 10, 10, 10 Hammer Curl: 70 x 10; 80 x 6, 6, 6 | Incline Curl: 30 x 12, 12...

Bench Press: 3 x 12 @ 145 Band Resisted Incline Bench: 3 x 15 @ 100 Low Cable Cross: 2 x 12 @ 60 Last night: 2.8 mile walk + 1 hill diagonal. Sent from my iPhone using Tapatalk

Get after it! Sent from my iPhone using Tapatalk

I absolutely love that quote, Jester ! Today: Deadlift: 3 x 10 @ 185 + medium bands Both sides of the bands were over the bar. I could have likely added a bit more to the bar, but gave myself some room for growth as this part of the plan executes. RDL: 3 x 15 @ 165 Banded Reverse Hyper: 3 x...

Agreed. I’m going to tow a line between what I feel is too much per set but enough to induce a response for deads, and will base the per-set totals on feel. I believe my plan is a good one; we’ll see how the next few weeks go. I don’t end the 7-day, 2x per day cycle until October. My overall...

I’m reading a book on the topic. I’m going to follow a 3-week initial building phase and then higher volume RPE work. In truth, my incline work today used a load for 10’s that was an RPE 8 to start. I’m trying to get into a good rhythm of feeling the difference between RPE 7, 8 and 9 - and then...

Jester I owe you an apology. I was talking out my southern stink hole. I clearly understand now that my body hasn’t yet gotten enough work to properly process adaptive stress in an AR model. As a result, I started a base phase today. Incline Bench: 5 x 10 @ 135; 95 + band resistance: 20 Band...

Squats: 275 x 3; 305 x 2, 2; 285 x 3 Band Resisted Squat: 225 x 6, 5 Goblet Squats: 53.9, 61.2, 70 x 12 Banded Glute Bridge (Time): 1:00, medium band Last night: band/sandbag intervals in the backyard. Sent from my iPhone using Tapatalk

OHP: 115, 130 x 3; 140 x 2, x; 120 x 6 No Rest Lateral Raise: 30 x 10, 9, 8 Incline Front Raise: 30 x 10, 8 I got to the gym too late to do a squat session, so I flipped OHP to today. Last night: 3 mile walk (very late). We celebrated my stepson’s birthday with 3 go-cart races. That pushed...

Pull Up/Chin/NG Chin: 7, 4, 4; 7, 4, 4; 7, 4, 5 I rested :30 before changing hand positions and 1:30 between sets. Iso/Iso Rows: 80, 90 x 6; 100 x 5 TUT PD: 90 x 3, 2 | Supinated Grip Tricep Extension: 60 x 8, 8 The eccentric part of the PD was about 1:00. 2 up, 1 down: 75 x 5, 4 | Inverted...