W4 Dead’s

September 30, 2025

Week 4 dead's. Man I'm in a training funk. Wondering if a 531 variation is the cure for a bit. Got through it but it took some time. 

Hip Belt Squat 210 x 3 x 8r

Paused Dead's 435 x 5 x 3r

One Arm High Row 160 x 3 x 8r

Seated Hammer Curl 45e x 3 x 8r

https://www.instagram.com/p/DPP72hmibRu/?igsh=MXFkbHJjcDh3azc0ZQ==

W6 Bench

September 27, 2025

Week 6. Was going to lift yesterday but the kiddo got her drivers license and we had her b-day celebration (pizza and ice cream cake). Weights better move good today haha!

BB Press 80k x 5 x 3r - 1st and last recorded

CG Bench 124k 3 x 3r

T-Bar Row 100 x 5 x 7r

Tricep Pushdowns w/ Spongy Grips 50 x 12/12/6 - way easier this time. Still hit me really good though especially with the shortened rests. 

https://www.instagram.com/p/DPH5XndEmHr/?igsh=MXBxZThiZXcwcGZpbQ==

W3 Squat

September 24, 2025

Week 3

SSB Box Squat 168.5k x 6 x 3r

GHR BW x 3 x 10r

Med Sup Pulldowns 65k x 5 x 10r

BB Curl 40K x 5/10/10

https://www.instagram.com/p/DPAamSOD1dc/?igsh=MWV1b3h1NG9qb3RyMw==

W5 Press

September 20, 2025

Week 5. Bad neck/trap stress headache the past couple of days. I was hoping some spikes in blood pressure would knock it out. Nope. 

Press 82k x 5 x 5r

Bench Press 110.5k x 4 x 3r - going to run a Hepburn progression adding a rep to each set, each week (4x10r at 8 weeks). Starting conservative, especially while dieting. 

CS Seated Row 240 x 3 x 8r

Poliquin Extensions 100 x 3 x 6r

https://www.instagram.com/p/DO1ncAREoxS/?igsh=dDF6bjBvbW9id2p1

W3 Dead’s

September 18, 2025

Week 3 dead's. Weight loss is still on track but I've been getting headachy. 

Hip Belt Squat 205 x 3 x 8r

Paused Dead's 420 x 5 x 3r

One Arm Pulldowns 75e x 10/10/8

Seated Hammer Curl 45e x 3 x 6r - I should wear a girdle before recording these…

https://www.instagram.com/p/DOxBb_cCSUc/?igsh=MXQ1OXp4cG1tYW8ybA==

Week 5 Bench

September 16, 2025

Week 5. Giving a John Meadows Tricep variation a go. Also picked up some Gym Reaper elbow wraps for a giggle. Tried for my top press sets and it just threw me off and was tough to get back after it. 

DT & TWS Shoulder Prehab/Rehab

BB Press 99k x 3 x 1r

CG Bench 119.5k x 3r - called it. Garbage day

Elliptical 25:00

Tricep Pushdowns w/ Spongy Grips 50 x 10/8/5 - very tough

W2 Squat

September 13, 2025

Week 2. Went back to box squatting. Recovery is better, helps my dead's a lot, and my upper end "free" squat isn't diminishing. Changed the row terminology. 

Noticed after my first set of rows the sheave wasn't at the top. Felt good so I left it. 

Looking forward to getting my new GHD that'll let me get closer to the pad. 

SSB Box Squat 168.5k x 5 x 3r

GHR BW x 4 x 8r

One Arm Cable High Row 70e x 3 x 10r - great upper back pump!

Lying Cable Curl 90 x 3 x 6r

https://www.instagram.com/p/DOjrjAtkt5v/?igsh=c3JnbnU3ZXI1a2Y0

W4 Press

September 10, 2025

Week 4

Press 80k x 5 x 5r

Bench Press 123k x nah. Shoulders felt a little clicky. Warmed up to a single at 121k and called it. 

CS Seated Row 230 x 3 x 8r

Poliquin Extensions 95 x 3 x 8r 

https://www.instagram.com/p/DOcca8yCVqP/?img_index=1&igsh=YXVoZDM3cDQyeWxq

W2 Dead’s

September 7, 2025

Week 2 dead's. 

Hip Belt Squat 200 x 5 x 5r

Paused Dead's 410 x 5 x 3r

One Arm Pulldowns 65e x 3 x 10r 

Lying Cable Curl 85 x 3 x 8r

https://www.instagram.com/p/DOUUaE2EhGd/?igsh=YXYyMDNxbGZxZ20w

W4 Bench

September 3, 2025

Week 4. Super smoky and hot this week so I didn't bother getting in anything earlier. 

DT Shoulder

TWS Shoulder

BB Press 78k x 5 x 3r

CG Bench 115.5k x 4 x 5r

T-Bar Row 100 x 5 x 6r

Band Pushdowns LT x 100

https://www.instagram.com/p/DOKXzE1D7Zi/?igsh=d3dzb253OHBxOWJ3