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Deadlift: 210, 240 x 5; 275 x 5, 5, 8; 305 x 5 My core was still kinda tired from Tuesday's squats today. I missed a break day this week, which I didn't think too much about given the lesser volume. Regardless, lesson learned. Shin sleeves were in play throughout, my belt started at the 240...

OHP: 100, 115 x 5; 130 x 5, 5, 8; 140 x 3; 150 x 2 Not bad, considering my working max (single) is 150. Squat: 205 x 5, 5, 5, 5, 5 All sets raw. I am still a little sore from Tuesday's work, but these sets were easy and felt good throughout. Incline Front Raise: 30 x 5 Big focus on the...

Bench Press: 165, 190 x 5; 215 x 5, 5, 10; 235 x 3; 245 x 2 I had a spotter for the 245 double, though it wasn't needed. I stopped the third 215 set at 10, though I had at least a couple more reps in the tank. What this is showing me is that I likely will run this same pattern again (from the...

Anchor Cycle Start Squats: 205, 235 x 5; 270 x 5, 5, 10; 295 x 5; 310 x 4 Those last two sets are "Joker" sets. I love the approach - first time I tried it (I think). Regardless, happy with the first day of the cycle. OHP: 100 x 5, 5, 5, 5, 5 | BB Rollout: 8, 6, 3 The sets were done with OHP...

Deload Week 10/21/2019 Pause Squats: 170 x 8, 7, 7, 6 All reps paused for a two-count. No equipment was used. GM: 135 x 10, 6 My form was a tad shaky after the 6th rep of the second set, so I stopped there. DB Bulgarian Split Squat: 60, 70 x 10 Press Situp: 30 x 4, 3 | Oblique Crunch: 3, 2...

It failed every time I tried to load an image into a post, going all the way back to when I joined. Odd!

End of cycle 2... Bench Press: 185, 210 x 5; 235 x 5, 5, 8 I had a spotter present for the last set but did not use his assistance. OHP: 90 x 10, 10, 10, 10 8-2 SA Decline Cable: 27.5, 32.5 x 10; 42.5 x 8 Iso/Iso Row: 100 x 7, 5 | Spider Curls: 50 x 12, 6 | Chin Static Hold/Negative: last...

Deadlift: 240, 270 x 5; 305 x 5, 5, 7 Shin sleeves and a belt for all sets. Wrist straps for the last two sets. My core was blitzed after this, so no more work as my energy was gone too. It's been a while since deadlifting cooked me this much.

OHP: 110, 125 x 5; 140 x 5, 5, 6 Despite the fact that these are unspectacular numbers, 140 for 5 twice is up there for me. Based on the history I have, 140 is 15 pounds away from my previous 1-rep max. After this cycle, I'm doing a deload week. After, the plan is a "leader" cycle with less...

Well, it's been a crazy few weeks! I finished up one cycle and got 2/3rds through my second one since my last post. Catching up would be a smidge silly at this point, so I'll restart from today. This begins the last week of the second cycle of the Rhodes template. Squats: 235, 265 x 5; 295...

More catch ups... 9/26/2019: Deadlift: 235, 265 x 5; 295 x 5, 5, 6 I used a belt and shin sleeves on all sets. Straps were added for the last two sets. I was spent, and it could have been from sleep deprivation or stress. This was a very, very hard week for me. Squats: 160 x 10, 10, 10...

Hey Guys - I have noticed a notable increase in strength after doing occlusion training. Yes, there is a size bump, but it comes from the extra stress applied to the fibers during each set. I honestly was skeptical of this type of training, but it honestly does result in strength/endurance...

I have been ridiculously busy this week. Here is the summary from Wednesday forward. 9/18: Treadmill: 20:00, 1.92 miles Complex with 2-25 pound DBs: Pushup on DB: 8, 8, 8 Bent DB Row: 8, 8, 8 RDL High Pull: 8, 8, 8 Power Curl: 8, 8, 8 Thruster: 8, 8, 7 Lunge Exchange: 6, 6, x 1:00 rest in...

OHP: 100, 110 x 5; 125 x 5, 5, 8 The PR set was surprising as I know my OHP strength has diminished. Regardless, not bad sets. Bench Press: 125 x 10, 10, 10, 10, 10 It's still upsetting to me that 135 is not being used as my smallest load, but I'm hoping by sticking to the rules that my...

Best laid plans... Should look familiar.... Squats: 210, 240 x 5; 270 x 5, 5, 10 Knee sleeves and a belt was used from the 240 set on. Not unhappy with the PR set - better this week. I like the progression here. Deadlift: 165 x 10, 10, 10, 10, 10 Shin sleeves only. Good form check +...

Early today... Squats: 210, 240 x 5; 270 x 5, 5, 9 Knee sleeves and a belt was used from the 240 set on. Not unhappy with the PR set; I like the progression here. Deadlift: 160 x 10, 10, 10, 10, 10 Shin sleeves only. Good form check + cardio(ish). Hang TTB: 8, 6 My grip limited the second...

It’s one of the most intense abdominal lifts I’ve ever tried. I had a trainer at the gym (strong dude - 1,200 combined loads competitively) try it and he got two reps with 20 pounds. Well worth a go. Sent from my iPhone using Tapatalk

This, Jester: Today: Bench Press: 155, 180 x 5; 205 x 5, 5, 11 I wasn't unhappy with the last set. It honestly felt good to push a bit. OHP: 70 x 10, 10, 10, 10, 10 | Chest Supported Lateral Raise: 30 x 8, 8, 8, 8, 8 The OHP load was 50% of my training max. Good, easy reps. SA DB Row: 70...

Short on time today... Deadlift: 200, 235 x 5; 265 x 5, 5, 12 I used shin sleeves and a belt for all work sets. The final set of 265 had 4 MG sets, two for each hand position. The set ended due to grip fatigue primarily, as this also drove a slight imbalance in my form I was uncomfortable...

Well, best-laid plans. I'll catch this up for the week thus far, but ignore last week... 9/2/2019: Squat: 195, 225, 255, 255 x 5; 255 x 8 I am using the Rhodes 5x5/3/1 layout. Esssentially, it's a 2 x 5 for the first two loads, a 2 x 5 at the top load and then a PR set. I am planning to take...