_tim's Log

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 took it easy knowing this morning was going to be a grind. Tonight will likely be even slower/shorter.


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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 raises. My rear delts were cooked!

Nighttime: 2.6 mile walk


8/7:
Incline Bench with KB’s on Bands: 42 x 12; 46.5 x 12; 62 x 12; 82 x 12; 92 x 5; 74 x 3

Hammer Curl: 3 x 6 @ 80
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Incline Curl: 40 x 12; 2 x 12 @ 50
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Reverse Curl: 2 x 25 @ 40; 20 x 25

Nighttime: 2.1 mile walk

8/8:
Boxing Bag Work 45:00

4.25 mile kayaking

8/9:
Band Resisted Deadlift: 5 x 10 @ 225

RDL: 2 x 15 @ 205
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Reverse Hyper: 2 x 12 @ 50

Nighttime: 2.3 mile walk

8/10:
Bench Press: 4 x 12 @ 185; 185 x 11-1p-x
I needed spotter assistance on my 11th rep. I RP’d before the paused rep and died on my second attempt.

Band Resisted Incline Bench: 100 x 15; 90 x 12, 8

Low Cable Cross: 40 x 12; 60 x 12, 3 :15 second paused reps

Nighttime: 45:00 of this circuit: power clean (95 pounds); sledgehammer tire hits, banded thrusters, shadow boxing (all outside). I had a horrible day at work and needed stress mitigation. This worked. Power Clean reps were 5’s mostly, but my last couple sets were 3’s. Sledge hits were always 5’s and thrusters were always 10’s. Shadow boxing was a mix of punches, with lots of movement. I didn’t count rounds, but it was 45:00 of activity with rest times in the :30-1:00 range. I was a sopping wet mess.

Today:
TUT PD: 75 x 5; 85 x 3, 3, 3
Slow :30 eccentric every rep.

SA DB Row: 4 x 10 @ 60

Chin: BW (203) x 6, 6, 4, 4
Grip was an issue. Fatigue too!

Machine Row: 90 x 10; 140 x 8; 160 x 4


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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 sure I can remember a time when a single lift cooked me this bad.

Last night: 2.85 mile walk.


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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 [mention]Browner [/mention] as he’ll see some repeated content on IG.

My day 1/day 75 photos are attached. Both were from my photo submissions on the app. Workout highlights so far this week:

Deadlift: 405 x 1 (close to 2x body weight) - very clean rep.
Bench Press: 265 x 1 - ugly as sin but completed without a spot.

ef28b1d58dc3c5c2b52bcd9c9137d338.jpg

66fa9ec1da4370378893bc160d87087d.jpg



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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.


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10/4
Deficit Deadlift: 275, 295, 315 x 6; 335 x 3

10/5
Pause Bench Press: 215 x 3, 3; 165 x 10

Band Resisted Incline DB Bench: medium band + 120, 140 x 6; 150 x 4

Chaos Push-ups w/Feet on Ball: 8, 8, 8

Plate Squeeze: 20 x 10, 8, 8
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DB Neutral to Supinated Front Raise: 30 x 10; 40 x 10, 8

Push-ups on KBs with Feet Elevated: 10, 10, 8


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Band Resisted Deficit Deadlift: 3x12 @ 255
Last set - wrist straps. Band was stretched fully over the bar (both halves).

Conventional Deadlift: 205 (BW) x 10
I weighed 203 this morning.

Reverse Hyper: 2x12 @ 50


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Switching to Conjugate…

Deadlift: 315; 365; 405 x 1; 385 x 2

Good Morning: 4x12 @ 135
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Reverse Hyper: 4x12 @ 50
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Band Straight Arm Pulldown: 4x12

The 405 single was clean—good tempo & tightness. I stopped there, bearing fatigue. BW sits at 204 currently. Straps for 405 only—I almost couldn’t hold 365.

I’m helping a dude get ready for a comp (he and I train together most days) and his numbers became a thing he was obsessing over. Hence, the switch to conjugate (we were using waves prior). Singles at around 90ish percent are likely going to be the ME rep target until his comp in January.


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Bench Press: 255, 260 x 1: 215 x 2

Incline DB Press: 120, 140 x 12; 140 x 7-3-1; 130 x 12

Svend: 20 x 4
(SS’d with the last set of inclines)

Skullz: 70 x 16, 11, 12
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Band Tricep Extension: medium x 20, 15, 12

Incline Push Up: 6
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Regular Push Up: 1


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Squat: 12 x 2 @ 205

Deadlift: 9 x 2 @ 245

FFE Goblet Reverse Lunge: 44.1, 52.9, 61.7 x 13
2

The squat and deadlift sets were done with tiny rest, at tempo. Bar speed was watched closely, and fatiguing areas were noted as the sets finished.


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Bench Press: 12 x 3 @ 160
Speed work here - little rest.

Incline Dumbbell Press: 150, 160, 170 x 8; 180 fail; 150 x 5


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Rough week so far time-wise. Today was a bit of a catch up day.

BB Incline Bench: 175, 195, 210, 215 x 1; 185 x 2
I was insanely apprehensive above 175 for reasons unknown.

Flat DB Bench Press: 150, 170 x 10

BB Squat: 285, 315, 340 x 1; 295 x 2
Not unhappy here, given squats played second fiddle today. All the racks were taken when I got to the gym, so I started with inclines.

We’ll see what the rest of the week brings.


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Sumo Deadlift: 275, 315, 365, 405 x 1; 425 fail; 355 x 2

RDL: 225, 275, 305 x 10

Rev Hyper: 70 x 10, 10, 10, 10
|
Chin Up: BW x 6+SH, 3+SH, 3+SH, 1+SH


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Legs Extended Bench Press: 205, 235, 255, 260 x 1; 225 x 2
No idea what these are actually called. My legs were extended in parallel with the bench, eliminating leg drive entirely.

Incline Dumbbell Press: 160 x 8; 170 x 7; 150 x 8, 3

Skullz: 70 x 10; 80 x 10, 10
|
Lateral Raise: 40 x 10, 10
I supersetted the last two sets of skull crushers.


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Dynamic lower day

Squats: 10 x 2 @ 225

Deads: 6 x 2 @ 265

I’m not lifting again until next week - schedule is a mess.


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Well, I was an idiot in my programming and suffered a setback. The past couple weeks have been largely focused on rehab and healing.

Today, I’ve restarted my implementation of conjugate, with some key differences. The biggest: singles won’t be the only ME rep range I use. Another: my assistance lifts will focus on bigger rep ranges to keep my idiocy in check. There are others, but those two are the biggies.

Today:
Deadlift: 275, 305, 325, 345 x 3; 265 x 9, 6

Hack Squat: Sled + 90, 140, 170 x 15

GHR: 3, 2; partials: 5, 3+SH
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Reverse Hyper: 50 x 15; 70 x 15, 12, 8


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_tim said:
Legs Extended Bench Press: 205, 235, 255, 260 x 1; 225 x 2
No idea what these are actually called. My legs were extended in parallel with the bench, eliminating leg drive entirely.

Incline Dumbbell Press: 160 x 8; 170 x 7; 150 x 8, 3

Skullz: 70 x 10; 80 x 10, 10
|
Lateral Raise: 40 x 10, 10
I supersetted the last two sets of skull crushers.


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Click to expand...


Larsen Press
 
My last few attempts at posting (even through Tapatalk) haven’t saved. Hence, my silence.

To catch up, I did the conjugate thing for about two months, a powerbuilding cycle (PH3 on bb.com) and returned to my tried and true triples layout that I have used quite a few times.

This is technically week 2.

Deadlift: 10 x 3 @ 155 KG

Chest Supported DB Row: 4 x 6 @ 120 (lbs)

Chins: BW x 4/Pulldown: 2 x 12 @ 160 (lbs)

I always use KB plates for deadlift but pounds for everything else.

I hope y’all are well.


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