W7 Press

October 14, 2025

Week 7. First day with the new bench. Getting used to proper "IPF" height again as my old one that I made the fat pad on sat high. Also, this bench is pretty heavy for wheeling around. 

Press 86k x 5/3/3/3/3

Bench Press 110.5k x 4 x 5r - Hepburn progression adding a rep to each set, each week (4x10r at 8 weeks). 

CS Seated Row 255 x 3 x 8r

Poliquin Extensions 70 x 12/12/9

https://www.instagram.com/p/DPz8Pq5CUG6/?igsh=Y3dvNHV6NjZtanh1

W5 Dead’s

October 10, 2025

Week 5

Hip Belt Squat 215 x 3 x 8r

Paused Dead's 450 x 5 x 3r

One Arm High Row 165 x 3 x 8r

Cable Hammer Curl 30e x 3 x 10r

https://www.instagram.com/p/DPpPgrhEnO3/?igsh=MW4ybjl0ZmxtaXh2Zw==

W7 Bench

October 6, 2025

Week 7. Wrist still ouchy. 

BB Press 101k x 3 x 1r

CG Bench 119.5 x 3 x 5r (SS last 2 sets. I felt a little wonky)

T-Bar Row 105 x 3 x 5r - only 3 sets. Back a tad pooped from yesterday. 

Tricep Pushdowns w/ Spongy Grips 55 x 12/10/8

Nautilus Curl 140 x 6, 130 x 7, 120 x 8

https://www.instagram.com/p/DPfXTNPkbtE/?igsh=MThxOGxpbWYwOGluNQ==

W4 Squat

October 5, 2025

Week 4. Too much going on to hit this Friday or Saturday. Can't wait to get the new ghd on Thursday. Finally will be able to put my knees in a better position. 

SSB Box Squat 181.5k x 4 x 2r

GHR BW +25 x 3 x 6r

Med Sup Pulldowns 67.5k x 3 x 10r

BB Curl 40K x  nope. Left wrist way too clicky. No variation that had weight in my hand felt good and I didn't want to monkey with straps. 

https://www.instagram.com/p/DPcva2rkqqC/?igsh=cnE4Ym56djNubXU0

W6 Press

October 1, 2025

Week 6

Press 84k x 5 x 5r

Bench Press 110.5k x 4 x 4r - Hepburn progression adding a rep to each set, each week (4x10r at 8 weeks). 

CS Seated Row 250 x 3 x 8r - small jump next session 

Poliquin Extensions 100 x 3 x 8r

https://www.instagram.com/p/DPSfmy-CSwq/?igsh=MTNwbXF1ODdoYTJxaA==

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==