Disregard DOMS, acquire Gains (*and/or injuries)

lbs/kgxsetsxreps

OHP
95/43x3
115/52x2
120/54x7
120/54x3x6

Squat
135/61x3
185/85x3
225/102x4x7

Pendlay rows
135/61x7
175/79x4x7
 
lbs/kgxsetsxreps

Squat
185/85x3 paused
205/93x1 paused
235/107x4x5
First couple of sets were wonky, and my knee was bothering me a bit. Narrowed my stance and got better pop out of the hole (toes/knees still out though due to long femurs). My body seems to be adapting to 3xsquat per week, I was terribly sore first couple of weeks.

Bench (paused)
135/61x5
155/70x5
175/79x4x5
I goofed and tweaked my shoulder trying to setup 135 bench from powerclean; still completed the sets though

Deadlift
365/165x1
375/170x8
Decided to combine 2x4 sets into one, and hit another rep PR. Still no belt. Soon.
 
lbs/kgxsetsxreps

OHP
95/43x5
115/52x2
135/61x3
Shoulder was still hurting, decided to stop

Squat
135/61x5
185/85x3
205/93x1
245/111x3x4

Row
135/61x5
155/70x5
175/79x4
205/93x3x4

Last day of novice cycle (4 week) I found on interwebs; good gains on squat and dl, rows, but upper body push is lagging
 
Back really fatigued from impromptu deadlift max at my brother's place yesterday (did 445/202 lbs/kg with shitty knurling, no belt) and did some bench too, 185/85x3
New cycle, no deadlift today (was supposed to be 365/170x6)

setsxrepsxlbs/kg
Squat
4x8x205/93

Bench
4x8x160/73

chinups
15
15
very fatiged today
 
Took some time off to heal my knee, feeling better today

setsxrepsxlbs/kg
OHP
6x95/43
4x6x115/52

Rows
10x135/61 underhand bent row
10x155/70 underhand
4x6x175/79 Pendlay row

Squat
6x185/85
4x6x225/102
 
Trying Candito linear/noob/control template, upper/lower, upper/lower (4x per week) to try and fit in more running
setsxrepsxlbs/kg
Tuesday:
Snatch hang high pull
3x8x135/61

Squat
3x6x225/102

Deadlift
275x2
325x1
2x6x345/156

Wed
OHP
95/43x6
115/52x7

Bench
135x6
155x6
3x6x170/77

Rows
135x10
155x6
3x6x175/79
 
Power cleans
setsxrepsxlbs/kg
8x3x135/61
first couple of sets were really bad, I haven't done PC in a couple of years and my wrist flexibility's terrible

Paused squats, superset with deadlifts
Squat
135x4
155x4
175x1
6x4x205/93

Paused deadlift
205
275
3x4x315/143

RDLs
3x10x205/93
My grip was being tested on these
 
Friday:
Spoto paused bench
6x4x155/70

row
135x10
paused one arm barbell row (meadows row)
45,35 plates on side 6 sets of 4

paused chin ups (bottom and top)
3x10

Saturday:
58 minute LSD jog, 5.1 miles, very hilly, miserable combined with a blister and full stomach and beer
 
Squats
setsxrepsxlbs/kg

135x5
155x3
185x3
205x3
3x6x235/106

snatch high pull
135x5
145x3x8

deadlift
225x3
275x3
315x1
2x6x355/160
 
setsxrepsxlbs/kg
bench
135x5
155x3
3x6x175/79

Pendlay rows
135x6
155x6
3x6x175/79

OHP
95x6
115x6

chinups
6xW
6 x45lbs plate. no knurling mirror polished, super slippery bar

Incline db bench
3x10x45lbs

rear delt fly
3x12x7.5

db bicep curls
3x10x30 lbs
45 min LSD jog
 
Last edited:
Fri/Sat
Paused squat
6x4x205/93

Paused DL
3x4x325/147

RDL
3x10x225/102

lunges
40 lbs x 3 sets 10-20 steps

Bench, spoto pause
6x4x160/72

meadow row
6x4

chinups
15-16
 
squat
3x6x240/109

deadlift
2x6x365/165

GHR
3x10
Leg raises
3x10
I was still super sore and fatiged, very tough workout
 
Turns out I had stomach flu this whole week. Anyhow, decided to do a quick 20 min workout with 3 hr sleep (cramps at night), and fasted (coffee only)
Deadlift, didn't wear belt or use chalk as usual
135x5
225x2
275x1
315x1
365x1
405x1
425x1
455x1, held 10 sec on top w/o chalk surprisingly, also 20 lbs all time PR
465lbs/211kgx1 +5-10 sec hold, +30lbs PR
Apparently all the squats are giving me some leg drive from the floor finally, instead of stiff-legging
 
The_observer86 said:
Turns out I had stomach flu this whole week. Anyhow, decided to do a quick 20 min workout with 3 hr sleep (cramps at night), and fasted (coffee only)
Deadlift, didn't wear belt or use chalk as usual
135x5
225x2
275x1
315x1
365x1
405x1
425x1
455x1, held 10 sec on top w/o chalk surprisingly, also 20 lbs all time PR
465lbs/211kgx1 +5-10 sec hold, +30lbs PR
Apparently all the squats are giving me some leg drive from the floor finally, instead of stiff-legging
Click to expand...
Great job! That's a solid DL!
 
Back to lifting, long weekend of traveling/driving/boozing etc. Felt like absolute crap today, thought was gonna snap my back on squats, RPE 10

squat
135x5
155x3
185x1
205x1
225x1
245x6 110 kg
245x4
245x5-6 turrible

Deadlift
worked up to 375/170x6 and called it quits
This not eating/sleeping thing is catching up to me
 
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