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Progress/training log part 2:getting beary serious

Good workout.

1.skwaats 5x5 225lb 1x10 135lb
2. Deadlift 1x3 410lb 9rpe 3x3 370lb
3.lat pulldowns 4x6 150lb
4.bent over row 5x5 155lb
5.arbitrary calf work
6.cardio just gonna do my 15 minutes on the treadmill. I climbed up and down a 20 ft ladder about a hundred times today so im feeling all cardio'd out lol.

So i answered the question...how much will a decent lifting belt actually help? The answer is a fucking lot lol.

I wore it for my top set of squats even though i didnt need it because im like a little kid at christmas and i wanna play with my new toy lol.

Felt incredible, noticably easier to stay tight and keep form, but of course thats with basicly no weight on the bar.


Deadlifts is where it really shined, i wore it for my warmups to get an idea of how i wanted to wear it and fuckin a man i ripped 315 of the floor like it was fuckin 135 lol.

Also i guess 410x3 is a rep pr, it was just barely a 9rpe and i kind of regret not going for 415 but i felt pretty wore out so i didnt want to push it too hard today.

@Perrin Aybara fuckin clutch on the belt recommendation.
 
Good workout.

1.skwaats 1x1 295lb 1x3 275lb 1x3 255lb 4x4 225lb
2.bench 1x5 185lb 9rpe 5x5 150lb
3.deadlift 6x3 365lb
4.push oress 5x5 135lb
5.shrugs 4x12 225lb
6. HIIT 4 rounds kbell swing box jump pushup plank hold.

Decent stuff.bench was bleh as usual haha. But everything else was good. Deadlifts were a walk in the park, 365 officially feels like 315 haha.

I forgot to weigh myself this morning cuz i got shitty sleep last night and woke up just in time to rush down to work.
 
Eh kind of a so so workout tonight. I think this new schedule is throwing me off a little bit but once i get used to itni think it will be better.

1.cleans 6x3 140lb missed a couple reps here and there due to just poor form and then the last 2 rels of set 6 i just couldnt get it up and get under it.

2.bent over row reverse grip 6x6 175lb
3.single arm pulldownsn 4x8 40lb
4.tri pushdown 4x16 130lb
5.cablw low to high 3x12 50lb
6.rear delt flys 3x12 15lb
7.pushup 3xamrap 15 12 9
8.15 minute on the bike for cardio

Working mornings now so when i get off i go home and have second lunch and then take a 2 hour power nap and then wake up have a snack and go to the gym. Probably going to take a little bit to get intk the new schedule and get used to the added physical activity throughout the day cuz i am climbing up alot of ladders lol.

Definitely exhausted but i promise i wont miss any workouts over it.
 
Good little workout. Finished the job today so got off work early.

1.swaat 10x2 225lb
2.ohp 3x6 95lb
3.band pulls 6x3 225lb
4.stiff leg deads 3x8 185lb
5.straight bar curls 3x8 60lb
6.hammer curls 3x8 30lb
7.cardio gonna do 20 on the bike, place is jam packed no room to do hiit anywhere and its freezing outside lol.
 
Just finished thirsday workout

1.flat bench 6x4 205lb
2.incline DB press 3x8 70lb
3.cable low to high 4x12 60lb
4.tri pushdown 4x12 150lb
5.alt DB curls 3x12 25lb
6.HIIT 4 riunds kbell swing jumping jacks pushups plank hold

Well it was tough but i hit all my lifts today on bench so feeling pretty swell about that, go me! Lol

Gonna roll out and head home for some grub.
 
Bitchin workout to end the week right boys.

1.skwaat
1xamrap 315lb 9rpe got 5 reps
1xamrap 225lb 9rpe got 14 reps 1xamrap 135lb 9rpe got 22 reps

2.deadlift 3x3 405lb these were actual pretty tough after all those squats lol

3.lat pulldown 5x10 150lb

4.reverse grip BOR 5x5 185lb

5.cardio 15 minutes on bike.


Very very very happy with squats tonight, i had a number in mind all week for the 315 amrap and i hit. 5 at rpe9 puts me very very close to my best which was like 7 or 8 at 315lb.

Definitely a pr for this bodyweight though so fuck yeah happy times for all.

Also started doing rhe limber 11 lower body mobility routine lmao @RodgerThat i felt some thing stretching today where i didnt know there was anything to stretch lmao!!

Also i saw joe defranco had an upper body routinen, simple 6, so i threw that in as well. I am trying to stay proactive about mobility so im gonna try and do those two routines before each workout. It may just be placebo but i could swear i felt a lot more, well, limber squatting tonight. No discomfort to speak of getting into the low bar position.

Welp that wraps it up for me.
 
Do any of you guys have any experience hiding dead bodies? I think i accidentally just killed my workout, and the gainz are too great right now i cant go to prison!

1.skwaat 1x1 335lb rpe9 3x3 285lb
2.bench 5x5 185lb
3.deadlift 3x5 385lb
4.push oress 5x5 135lb
5.shrugs 4x12 225lb 1x20 135lb
6.cardio 4 rounds (10 minutes) HIIT kbell swing box jump jumping jack plank hold.

Fuckin just crushed it tonight my dudes. Hit that 335 squat no problemo, also during warmups i hit 315 paused which i havent done before so thats cool. Bench and deadlifts move real nice and push press was a breeze. Weighex myself this morning at 243.6 but i think i was just dehydrated because that would be near 6 pounds i lost which just isnt scientifically possiblw so gonna reweigh tomorrow.

Also second time doing what i will refer to as joe defrancos sensational 17(his upper and lower mobility routine mixed together) and felt a lot better this time, didnt feel like anything was going to rip lmao

Any way im a fuckin happy camper.
 
Last edited:
insaiyan93 said:
Do any of you guys have any experience hiding dead bodies? I think i accidentally just killed my workout, and the gainz are too great right now i cant go to prison!

1.skwaat 1x1 335lb rpe9 3x3 285lb
2.bench 5x5 185lb
3.deadlift 3x5 385lb
4.push oress 5x5 135lb
5.shrugs 4x12 225lb 1x20 135lb
6.cardio 4 rounds (10 minutes) HIIT kbell swing box jump jumping jack plank hold.

Fuckin just crushed it tonight my dudes. Hit that 335 squat no problemo, also during warmups i hit 315 paused which i havent done before so thats cool. Bench and deadlifts move real nice and push press was a breeze. Weighex myself this morning at 243.6 but i think i was just dehydrated because that would be near 6 pounds i lost which just isnt scientifically possiblw so gonna reweigh tomorrow.

Also second time doing what i will refer to as joe defrancos sensational 17(his upper and lower mobility routine mixed together) and felt a lot better this time, didnt feel like anything was going to rip lmao

Any way im a fuckin happy camper.
Click to expand...
Can comfirm that 335 squat was fricken easy breezy, form looked spot on and depth was there and then some! That sensational 17 is gonna bring your squat game to the next level I'm sure of it.
 
RodgerThat said:
Can comfirm that 335 squat was fricken easy breezy, form looked spot on and depth was there and then some! That sensational 17 is gonna bring your squat game to the next level I'm sure of it.
Click to expand...

I got witnesses to my fitnesses lmao!

But yeah man im feeling great, feeling real comfortable on the squats, the extra calories and extra mobility working are being very very kind to me!

After my last warmup i knew i was gonna get it, but i didnt think it was gonna be that clean.
 
So it was an ok workout

1.cleans 8x2 did 3 sets at 145lb and 5 at 135lb missed a few here and there do to hser error. Not being explosive enough, not keeping chest up in the hole, and holding back/not commiting fully. Still got a lot of work to do on these but not getting discouraged, it may take me a year but i am determined to master these fuckers.


2.bent over rows 6x6 155lb
3.lat pulldown 8x4 4 sets 180lb 4 sets 160lb
3.tri pushdownh 4x16 130,140,150,160
4.cable low to high 3x12 50lb
5.rear delt fly 3x12 20lb
6.pushups 3xamrap 23 13 12
7.cardio just did a quick 15 minutes on the bike, went for a prettu good walk today so i figured it would be sufdicient.

Thats all i got ta say bout dat.
 
Well gang looks.like today is getting chalkedup as a rest day. It's been snowing pretty hard for the last 4 hours and no sign of stopping anytime soon and i cant fuck around and risk drivingin it. So todays workout is postponed untill tomorrow.

Fuckin pissed, it wasn't supposed to snow today :( all i wanna do is workout lol
 
insaiyan93 said:
Well gang looks.like today is getting chalkedup as a rest day. It's been snowing pretty hard for the last 4 hours and no sign of stopping anytime soon and i cant fuck around and risk drivingin it. So todays workout is postponed untill tomorrow.

Fuckin pissed, it wasn't supposed to snow today :( all i wanna do is workout lol
Click to expand...
 
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