I’m just not that strong (yet)!

Resolve10 said:
I know it’s a tough time of the year sometimes to spend money, but because of that you can sometimes find people offloading gym stuff cheap now.

Otherwise check back around march when people want to offload stuff they bought for New Year’s resolution that they’ve decided they never used and need to do spring cleaning.

You can find deals all year long tho if diligent enough checking various marketplaces.
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Yeah you’re definitely right in all you said! I haven’t looked around much honestly. I’ve been doing okay without one. I just think it would be a cool piece of equipment to have.
 
Training recap from previous two sessions.

Bench top set 205x5

Squat 270x5 top set

Today’s session
Press 5s Pro/FSL

Warmups
Barx5
105x5
120x5
130x5
105x5x5

Assistance
Push-up 3x20
Chin-up 6,6, 8x5 (52 reps)
Pallof Press 3x20
 
Also should have noted that I got two bottles of PeptiStrong (Soul Performance). I’m looking forward to learning about how this ingredient may help! 💪
 
Thanks for checking in dude! Been lifting, bit the last two weeks have just been nutty! Seems like we have had something everyday, night for the last week or more. That’s totally not our style! Haha. Break starts after school tomorrow!
 
….. or my Christmas break starts today with a snow day!

Main Lift- Deadlift 5s Pro/FSL

Warmup
135x5
185x3
200x5
230x5
260x5
200x5x5

Pushups (varied grips) 15,20,30
DB Row 15,12,12
Leg Raise 15,15,15

Admittedly my last few weeks have not been the greatest training wise. I decided to just rerun this entire block. Hopefully as we move through the holidays things will get back on track.
 
Main Lift - Bench 5s Pro/FSL

Warmups/Mobility

Barx5
95x5
115x5
135x5
155x5
180x5
135x5x5

Assistance
Dips 3x15(!?! Huh?)
Inverted Row 3x12
Reverse Lunge 3x10

Bike 10 minutes medium-ish pace

A couple things….. I don’t normally workout on Sunday, but my days are all sorts of jumbled. Went to my Moms to celebrate Christmas with my side… it was good times.

What’s up with the dips? Last time I did them 3x12 was a doozy! 🤷‍♂️. My training “week” is jacked up so I’ll probably go for Tuesday, Thursday, Saturday, Sunday. Then I can for things back next week. I won’t mind a New Years morning lift.

Have a great day!
 
Main Lift- Squat 5s Pro/FSL

Warmups
Bar x5
115x5
135x5
195x5
225x5
250x5
195x5x5

Pushups (varying grips) x 20,20,26
Facepull 3x20
Ab wheel x 15,14,14

Bike 5 sprints @ 20 on/40 off

Halfway through my son (18 months) decided to wake up and be cranky. He’s got the last of his teeth coming in I think. We got a little snow here in mid-Michigan so I’ll probably do some shoveling and take the kids out for some sledding…. Extra GPP!!

Merry Christmas everyone! Enjoy the day tomorrow!
 
I hope everyone had a Merry Christmas!

Main Lift - Press 5s Pro/FSL

Warmup

Barx5
95x5
110x5
120x5
95x5x5

Dips 3x15
Chin-ups 53 reps
SL-RDL 3x10
 
Main Lift- Deadlift 5s Pro/FSL

Warmup/Mobility
Vertical Jumps x5

135x5
185x3
215x5
245x5
275x5@7 (son woke up super cranky)
215x5x5

Assistance (shorter due to baby boy snuggles)

Pushups x 22,20,30
Face Pull 3x20
Leg Raise 3x15

Bike 5 sprints

Wrapped up just as my daughters were starting to stir. I try to let my wife sleep when I’m on breaks from school. We are getting together with my in-laws for a big lunch today so it’ll be a good day!

Happy Saturday all! 💪
 
Happy Sunday everyone!

Main Lift- Bench 5s Pro/FSL

Warmup/Mobility

Barx5
95x5
115x5
145x5
170x5
190x5@7
145x5x5

Dips x16,16,15
Inverted Row 3x13
Reverse Lunge 3x11

Bike Sprints 8 rounds 20 on/40 off

I was reviewing my initial post in this log and I didn’t meet my 1000 pound total or do a meet. In the process I feel like I’ve learned a ton, and overall I feel better. I used to mainly do full body templates that kept me tied to the barbell. I’d have some aches here and there. But since switching to a 5/3/1 template that focuses on main lift a day and using assistance to build muscle/drive lifts I’ve felt great. I’ve hit some all time PRs, and overall learned the value of consistency/showing up. Not every day is a grand slam, and I’ve learned a little bit more how to adjust on days I feel good/not so good.

Moving into ‘25 I’m not switching much up at all. Things are working, so I’m going to ride the wave until it doesn’t. Things I could focus on a tad more is mobility, flexibility and getting better conditioned. Beyond that I don’t really know.. maybe I’ll crack a 1000, maybe compete in something powerlifting meet/strongman. Maybe, as JW would say, I’ll just continue to try and be more awesome!

One more workout in ‘24 and then it’s on to 2025. Thanks for anyone who has checked in on this log. Thanks especially to @Hyde @Resolve10 @Dustin07 @Segansational @sns8778 for the tips, comments and support!
 
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slimsaw00 said:
I was reviewing my initial post in this log and I didn’t meet my 1000 pound total or do a meet. In the process I feel like I’ve learned a ton, and overall I feel better. I used to mainly do full body templates that kept me tied to the barbell. I’d have some aches here and there. But since switching to a 5/3/1 template that focuses on main lift a day and using assistance to build muscle/drive lifts I’ve felt great. I’ve hit some all time PRs, and overall learned the value of consistency/showing up. Not every day is a grand slam, and I’ve learned a little bit more how to adjust on days I feel good/not so good.
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You've definitely succeeded in the consistency department as I also went back and looked at how you started things. So this has certainly been a success. I said it from the start, we have a lot of similarities in our log, our approach this year, and even some goals for 2025 (I'm also potentially eyeing a PL meet). So let's keep it going. Wishing you and the family a wonderful New Year!
 
Segansational said:
You've definitely succeeded in the consistency department as I also went back and looked at how you started things. So this has certainly been a success. I said it from the start, we have a lot of similarities in our log, our approach this year, and even some goals for 2025 (I'm also potentially eyeing a PL meet). So let's keep it going. Wishing you and the family a wonderful New Year!
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Let’s keep going! Love it!

Amen my man! I hope you and yours have a FANTASTIC 2025!
 
Resolve10 said:
Good luck with the goals as you move into a new year! As far as conditioning goes just keep in mind it depends on what you mean by "conditioning" and that once you determine what you want to do with that a more targeted approach may be in order, but that doesn't mean you need to tinker with anything for now if things are progressing well.
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Just some steady state to keep the ole ticker healthy!
 
Main Lift- Squat 5s Pro/FSL

Warmup/Stretch/Mobility

Barx5
95x5
135x5
185x3
210x5
240x5
265x5 (heavy feeling!)
210x5x5

Assistance
Pushups 3x25
Facepull 3x25
Ab wheel 3x15

Last workout of the year was not great, but it’s all good! Have a great day!
 
Happy New Year!

Main Lift- Press 5s Pro/FSL

Warmup/Stretch/Mobility

Barx5x2
100x5
115x5
130x5@8ish
100x5x5

Assistance
Plate Tri Extension 3x25
DB Row 3x15
BB RDL 3x8

Bike sprints- check! ✅

As heavy as yesterday’s squats felt, press was surprisingly strong 🤷‍♂️. If you’re following along I truly pray you have an amazing 2025!
 
Nice log! You stayed consistent and definitely got stronger. Hope you enjoyed your break. I am also a teacher and We get an 18 day break. Crazy long. Gonna be hard to go back those first couple of days.
 
Resolve10 said:
Honestly, as weird as it is I find that happens to me a decent bit. Some days I feel great, training sucks, some days I feel crap, training is great, some days its bad, then the next I crush it. It is why I try not to let how I feel determine what may be done in the session until I actually do it.
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Thanks for that feedback. I’m starting to be more aware of that as well. I’ve learned to tweak my assistance and cardio when I’m a little off. Good reminder!
 
kjscatch said:
Nice log! You stayed consistent and definitely got stronger. Hope you enjoyed your break. I am also a teacher and We get an 18 day break. Crazy long. Gonna be hard to go back those first couple of days.
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Hey thanks! Consistency is something I’m really striving for. I go back on the 6th. Not quite 18 days, but I’m still pretty lucky! Not looking forward to Monday! What do you teach?
 
Resolve10 said:
Honestly, as weird as it is I find that happens to me a decent bit. Some days I feel great, training sucks, some days I feel crap, training is great, some days its bad, then the next I crush it. It is why I try not to let how I feel determine what may be done in the session until I actually do it.
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Honestly it's so common for me at this point that sometimes when I feel like crap, or just dragging my butt to get into the gym, my brain goes "hmm, must be a PR day!" lol. I'd say easily my best 3 PRs from bench, OHP, and squats all came as surprises on days that I did not think I'd be lifting well.
 
Main Lift- Deadlift 5s Pro/FSL

Stretch/Mobility

135x5
185x5
230x5
260x5
290x5@7-8
230x5x5

Various pushups 3x20
Band Facepull 3x20
Ab wheel 3x15

Deadlifts felt really good this morning! Somewhat surprising cause we went to go see my wife’s grandma, so it was a long day of travel with the kids. I’ll take it!
 
Main Lift- Bench 5s Pro/FSL

Warmup

Barx5
95x5
135x5
155x5
180x5
200x5
155x5x5

DB Row 3x15
Lunge (ascending weight) 3x8

Steady Bike 12 minutes.

Last Christmas get together today with my wife family. It will be a good time! Hopefully after church tomorrow we can see my Mom. She has been sick with the crud for the last 7-10 days. Have a great weekend everyone!
 
Main Lift- Squat 5s Pro + FSL

Warmup/Mobility

Barx5
95x5
135x5
180x5
210x5
240x5
180x5x5

Assistance

Pushups 4x25
Facepull 4x20
Ab wheel 4x15

Have a great day!
 
Main Lift Press 5s Pro + FSL

Warmup/Mobility

Barx5
85x5
100x5
115x5
85x5x5

Assisance
Dips 4x12
DB Row 4x15
KB RDL 4x10

Bike Sprints 10 on/20 off 8 rounds
 
Main Lift - Deadlift 5s Pro/FSL

Mobility/Agile 8

135x5
200x5
230x5
260x5
200x5x5

Plate Raise 3x10
Leg Raise 3x15
DB Row 3x16

Got some snow in Mid Michigan so I’ll do some shoveling after breakfast. Finally breaking down the Christmas stuff. Kids had a great holiday season…. Super fun at this age. Have a great Saturday!
 
Main Lift -Bench 5s Pro/FSL

Warmup/Mobility

Barx5
95x5
135x5
155x5
180x5 @6-7
135x5x5

Dips 5x10
Inverted Row 5x10
BSS 5x10 (last two sets added a weight vest)

Bike Sprints 10 rounds

My training “week” is all sorts of messed up. Little buddy most be having a sleep regression because he has slept so brutal the last few nights. Was debating not doing this bench workout, and moving to the next weeks squat workout but decided to just do the next workout (I.E. -bench). I was debating moving to a strict every other day plan anyway so this may be a good test run. May just keep things fluid and complete the workouts when I can! 🤷‍♂️
 
Good looking DL session! And yeah, with the stage that you're in with the little kiddos, you just need to adapt and sometimes go with the flow. But as long as you keep it moving you'll be good to go.
 
Segansational said:
Good looking DL session! And yeah, with the stage that you're in with the little kiddos, you just need to adapt and sometimes go with the flow. But as long as you keep it moving you'll be good to go.
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Yeah that’s fair! For so long I had the mentality (for example) that Monday was squat day. I need to just keep getting the sessions in!
 
slimsaw00 said:
Yeah that’s fair! For so long I had the mentality (for example) that Monday was squat day. I need to just keep getting the sessions in!
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At that stage, I would highly advise fluid eod or 9-day micros where you try to train eod/3x weekly as recovery & life allows, rotating through your 4 days. And still take the deload every 4th micro, for as long as that takes as well.

I hurt my back pretty good when my son was ~6 months old, trying to stick to a 7-day micro when the back recovery just wasn’t there (because diapers, everything always on the floor, poor sleep).
 
slimsaw00 said:
Main Lift -Bench 5s Pro/FSL

Warmup/Mobility

Barx5
95x5
135x5
155x5
180x5 @6-7
135x5x5

Dips 5x10
Inverted Row 5x10
BSS 5x10 (last two sets added a weight vest)

Bike Sprints 10 rounds

My training “week” is all sorts of messed up. Little buddy most be having a sleep regression because he has slept so brutal the last few nights. Was debating not doing this bench workout, and moving to the next weeks squat workout but decided to just do the next workout (I.E. -bench). I was debating moving to a strict every other day plan anyway so this may be a good test run. May just keep things fluid and complete the workouts when I can! 🤷‍♂️
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Feel for you on the sleep regression, are 6 month old has had that last 2-3 weeks think it’s finally coming back to normal now.

Awesome work and continued progress man 💪🏻
 
Well, the end of last week was a doozy. Flu bug came through and got us. Decided to back my TM up a little and started a new template. Here we go.

Main Lift- Squat

Mobility
110x5
135x5
160x5
190x5
215x5
240x8
190x16

Assistance
Weight Vest Push-up 3x17
Facepull 3x17
Ab wheel 3x15

For what it’s worth this is the SVR2 template from Forever. Hope everyone had a good weekend! Some cold temps coming into Michigan the next few days.
 
Ah man, hope you and the family are on the road to recovery! I know flu is going around our daycare too and I'm just hoping we can avoid it...
 
Segansational said:
Ah man, hope you and the family are on the road to recovery! I know flu is going around our daycare too and I'm just hoping we can avoid it...
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We are, thank you! I didn’t have school today and tomorrow has been called due to extreme cold…… Wednesday looks like it’ll be called as well. Good luck on avoiding the flu!!
 
Main Lift- Press

Mobility
Barx5
60x5
85x5
100x5
110x9
85x16

Dips 3x10
Chins 4x6
RDL 135x8x3

Steady state pedal 15 minutes.

Was hoping to sleep in a bit today, but no luck! Oh well, I was able to move a little slower this morning before heading downstairs. Stay warm Midwest peeps!
 
slimsaw00 said:
Main Lift- Press

Mobility
Barx5
60x5
85x5
100x5
110x9
85x16

Dips 3x10
Chins 4x6
RDL 135x8x3

Steady state pedal 15 minutes.

Was hoping to sleep in a bit today, but no luck! Oh well, I was able to move a little slower this morning before heading downstairs. Stay warm Midwest peeps!
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Nice work and early! Stay warm everyone!
 
Resolve10 said:
I don’t wake up as early as you, but I don’t think sleeping in is ever possible anymore. 🫠

Was surprised not all the schools around here were closed, I don’t fully grasp why some days they are and others not (there are some standardized tests this week so maybe that plays into staying open).

Hope training continues to roll!
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Yeah I think “sleeping in” is like 7:00ish! Haha….

I would not want to be a superintendent and make those kind of calls because nobody will 100% support your decision. We have final exams this week and if we close tomorrow our schedule just gets pushed back a day.

After recovering with the kids this past week I decided to switch templates. I needed a spark I guess 🤷‍♂️. This template has changing supplemental work and mixes approaches with the main work sets too! First two days have been very fun!
 
slimsaw00 said:
Yeah I think “sleeping in” is like 7:00ish! Haha….

I would not want to be a superintendent and make those kind of calls because nobody will 100% support your decision. We have final exams this week and if we close tomorrow our schedule just gets pushed back a day.

After recovering with the kids this past week I decided to switch templates. I needed a spark I guess 🤷‍♂️. This template has changing supplemental work and mixes approaches with the main work sets too! First two days have been very fun!
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I hear you on that. Could never be a superintendent or principal. I will just take my masters pay and years of experience and live a happy little life. Both of our principles were trying to get a late start since the high is -2 here today. But no late start. Everyone else around us has one though. The difference is we don’t have bus routes. Parents get kids to school. Small town life (3700 people). We do pay parents reimbursement though if they live a certain distance away. Not sure how that all works.
 
Main Lift- Deadlift

Warmup/Mobility

135x5
185x5
205x5
235x5
265x8
205x15 (wow, that was super hard!)

Plate Raise 3x10
DB Row 3x12
Leg Raise 3x12

Bike Sprints (15on/30off) x5
 
Surprise extra snow day so I got some shoveling and pulling the kids around in sleds for some extra bonus activity!
 
Slowest moving COVID infection has gone thru our house. We have stayed healthy for too long, so naturally it would be this. 🤦‍♂️
 
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