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Weights up, scales down…

Afternoon session

W9-D1

Warm ups

Squat- 91%
45x10
135x5
155x3
205x3
225x2- belt
250x1
4x4x250

Squat- pause
4x3x200

BB row
3x8x165

BB GM
3x8x135

Sit-up +45# plate
3x10

This kicked my ass 😂 I was pretty wiped after pause squats.
All good stuff though squats moved good my bracing is getting better and that is making a huge difference.

Wife is really getting into lifting she has been doing awesome and makes it quite the blast.

Also it’s double whammy after the garage is heated up we have the trikes and balloons and all kinds of stuff for the kids to run and play while we lift.

We are practicing being keepy uppy experts… if you know you know… the bluey life 😂
 
Nice workout…..sounds like an overall productive day. You and your wife get your workout in, and the kiddos play. That’s what it’s all about.😎👍
 
akboom87 said:
Afternoon session

W9-D1

Warm ups

Squat- 91%
45x10
135x5
155x3
205x3
225x2- belt
250x1
4x4x250

Squat- pause
4x3x200

BB row
3x8x165

BB GM
3x8x135

Sit-up +45# plate
3x10

This kicked my ass 😂 I was pretty wiped after pause squats.
All good stuff though squats moved good my bracing is getting better and that is making a huge difference.

Wife is really getting into lifting she has been doing awesome and makes it quite the blast.

Also it’s double whammy after the garage is heated up we have the trikes and balloons and all kinds of stuff for the kids to run and play while we lift.

We are practicing being keepy uppy experts… if you know you know… the bluey life 😂
Click to expand...
Nice session! That game has a way of getting a lot of things knocked over 😂

IMG_5571.webp
 
gphagan1 said:
Nice workout…..sounds like an overall productive day. You and your wife get your workout in, and the kiddos play. That’s what it’s all about.😎👍
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That’s for sure and also just hoping that exposing them and seeing us working out and all having fun that as they get older it might be something they enjoy doing as well!
Hyde said:
Nice session! That game has a way of getting a lot of things knocked over 😂

View attachment 258368
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and lots of popped balloons 😂
 

akboom87 said:
Afternoon session

W9-D1

Warm ups

Squat- 91%
45x10
135x5
155x3
205x3
225x2- belt
250x1
4x4x250

Squat- pause
4x3x200

BB row
3x8x165

BB GM
3x8x135

Sit-up +45# plate
3x10

This kicked my ass 😂 I was pretty wiped after pause squats.
All good stuff though squats moved good my bracing is getting better and that is making a huge difference.

Wife is really getting into lifting she has been doing awesome and makes it quite the blast.

Also it’s double whammy after the garage is heated up we have the trikes and balloons and all kinds of stuff for the kids to run and play while we lift.

We are practicing being keepy uppy experts… if you know you know… the bluey life 😂
Click to expand...
Squats are getting good!
 
No lifting today. Must have ate something that didn’t agree with me yesterday, last night was pretty not fun. All good today but just zapped of energy. So rest and re fuel/hydrate and plan for tomorrow.

Got lots of fluid in at work luckily this time of year it’s just office work
 
Well glad that’s over 😂 drank 2 bottles of Gatorade today and a few soy sauce packets. That got me on the up and up today.

Late afternoon session
W9-D2

Knew this was going to be a bit of a grind but was better then I expected

Warmups

Bench- 90%
45x10
115x5
155x5
185x3
205x1
4x4x205

Bench- paused 2 count
4x2x190

Plate fly flat
3x10x35

Plate upright row- plate in each hand
3x25x12

Incline bench
2x8x155

BB skull crusers
2x75x8

Bench was still pretty solid and pretty happy with it.

Next week will be the end of the 2nd 5 week block. Will do a deload then rinse and repeat.

Debating on if I should keep 1rm max weights the same for the next 2 blocks or if I should bump up 5#s. I think my deadlift was a little light but I’m thinking I may keep squat and bench the same.
 
does your current program just work straight through previous 1rm numbers if you let it? or will you at some point test current 1rm?
 
I’d add the 5 to the deadlift and keep the others the same then. It is very common to keep getting stronger in 1RM repeating strength programs with the same weights & values for training max. The idea you must train with heavier weights every cycle is a lie. Eventually they must go up of course, but if something is working, stay with it!

I actually hate the term training max because it can give this idea that it’s what you can do on a good day. It’s not - it’s just a variable you manipulate in the program to end up with training weights that yield progression for you over time.
 
Hyde said:
I’d add the 5 to the deadlift and keep the others the same then. It is very common to keep getting stronger in 1RM repeating strength programs with the same weights & values for training max. The idea you must train with heavier weights every cycle is a lie. Eventually they must go up of course, but if something is working, stay with it!

I actually hate the term training max because it can give this idea that it’s what you can do on a good day. It’s not - it’s just a variable you manipulate in the program to end up with training weights that yield progression for you over time.
Click to expand...
Yea one of the books I just finished up from Dave Tate had a good chapter on just this how setting a max can be so out of touch and after reading it made total sense.

So I’m thinking the same 5 to deads and re run.
 
Evening session
W9-D3

Warmups

Squat
6x2x215

Front squat
175x10
175x8
175x6

Sit-ups + 45# plate
3x10

Mini band lateral raises
4 sets until failure

Mini band front raises
4 sets until failure

Had the garage door open was a nice day and slid everything out to soak up the evening sun. Then we all went on a nice walk! Was a good day
 
Yesterday

Wife was not feeling super great so we decided to do are day 4 this afternoon.

I did get to the commercial gym to hit the top set of deadlifts because I only have 300# at the moment.

Warmups

Deadlift -
135x5
185x3
225x3
275x2- belt
315x1
330x1

Cable pushdown
4 sets

Dips
4 sets

Tate press
3 sets

Bench- pin press
5x5x185
4x5x205

Deadlift felt great and fast will get the volume in today 💪🏻
 
akboom87 said:
Yesterday

Wife was not feeling super great so we decided to do are day 4 this afternoon.

I did get to the commercial gym to hit the top set of deadlifts because I only have 300# at the moment.

Warmups

Deadlift -
135x5
185x3
225x3
275x2- belt
315x1
330x1

Cable pushdown
4 sets

Dips
4 sets

Tate press
3 sets

Bench- pin press
5x5x185
4x5x205

Deadlift felt great and fast will get the volume in today 💪🏻
Click to expand...
When progress equals problems. When you don’t own enough poundage is a good problem to have!!!
 
Afternoon session
W9-D4

Warmups

Deadlift
4x4x240- belt

Close grip bench- pause
4x4x165

RDL
3x8x185

BB row
3x10x135

Plate pullover
3x10x45

Also hit the commercial gym for some arms fluff

Close grip felt unusually strong and weight felt light.
 
Late afternoon session

W10-D1

Warmups

Squat- 97%
45x10
135x5
185x5
205x3
225x3 belt
255x1
3x3x265

Squat-pause
3x3x205

BB row
3x8x185

OHP
3x8x115

GM
3x8x135

pretty happy with squats, solid reps and good depth. Had more in the tank for sure and that was a great feeling.

After rows though the gas tank was on E 😂 that’s ok the main purpose was accomplished.

Will leave 275 as a max for basing percentages and run again.
 
Dustin07 said:
Reminds me of the episode of Futurama where someone turned down the gravity in the gym and fry was benching like 405.

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About 10 years ago I was in a boot cast for like 6 months, I split my time evenly between the bar and my couch watching episodes of Futurama. I bet you they were days I watched 20 episodes lol
 
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Smont said:
About 10 years ago I was in a boot cast for like 6 months, I split my time evenly between the bar and my couch watching episodes of Futurama. I bet you they were days I watched 20 episodes lol
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when my son was a newborn I remember falling asleep on the couch with him watching futurama. There was the episode when Bender had his antenna cut off, and the police robots made fun of him for having a small antenna. "you call that an antenna?" "it's a grower, not a show-er!"

Well years later my now 4-5yr old comes flying into the kitchen and yells "its a grower, not a show-er!" I died laughing and decided I had made a good investment lol. we throw futurama quotes at eachother all the time now.
 
Dustin07 said:
when my son was a newborn I remember falling asleep on the couch with him watching futurama. There was the episode when Bender had his antenna cut off, and the police robots made fun of him for having a small antenna. "you call that an antenna?" "it's a grower, not a show-er!"

Well years later my now 4-5yr old comes flying into the kitchen and yells "its a grower, not a show-er!" I died laughing and decided I had made a good investment lol. we throw futurama quotes at eachother all the time now.
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Definitely underrated for what I like to call adult cartoons. I don't think I've watched a regular TV show in over 5 years now that I think about it. Even the TV series I like I wait for the seasons to finish and then watch them on streaming platforms so I can watch multiple episodes in a row
 
I let the internet make me a protein shake recipe so this is what we're going with for my thousand calorie shakes 😀
Screenshot_20260210-161322.webp


I've actually got a couple protein powders left that are higher in calories as well so I'll use those up

Edit: that was a lot of volume, but it was a very tasty shake!
 
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After work garage session

W10-D2

Warmups

Bench- 93-94% ish
45x10
135x5
155x5
185x3 -elbow sleeves
205x1
215x1
3x3x215

Bench- pause
3x5x165

Plate fly- flat
3x12x35

Upright BB row
3x10x80

Incline bench - elbow sleeves
3x10x145

BB skull crusher- elbow sleeves
2x10x65
1x8x65

Bench was solid until rep 3 on the last set was a bit of a grind got out of position enough to kill the groove.

Overall solid finish for bench
 
Hit the club yoga pants central (place was packed with chicks this afternoon)

Smashed biceps and triceps 30 minutes
 
akboom87 said:
Hit the club yoga pants central (place was packed with chicks this afternoon)

Smashed biceps and triceps 30 minutes
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gphagan1 said:
Yeah yoga pants at the gym has a way of adding a little “umph” to a good arm workout.💪
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My buddy and I refer to that as free floating testosterone. On the good days we tend to credit the manager for piping the good stuff in the ventilation system.

Now that we have reached feb our gym mostly only has the regular gym bunnies left and most of the nasty dudes that smell bad and leave their **** all over the place have disappeared already lol.
 
Dustin07 said:
My buddy and I refer to that as free floating testosterone. On the good days we tend to credit the manager for piping the good stuff in the ventilation system.

Now that we have reached feb our gym mostly only has the regular gym bunnies left and most of the nasty dudes that smell bad and leave their **** all over the place have disappeared already lol.
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Yeah it’s funny how that goes…..we had a pretty big increase of new members in January, typical. And by the first week in February the only ones that stuck is a few more young girls, probably from the College, which I don’t mind at all. But most of the new dudes we hardly see anymore….mainly just us regulars, which I also don’t mind. Ha, so the way I look at it, we got a little more scenery, but still have our good gym vibe that us regulars have established.😎👍
 
gphagan1 said:
the only ones that stuck is a few more young girls, probably from the College, which I don’t mind at all. But most of the new dudes we hardly see anymore….mainly just us regulars, which I also don’t mind. Ha, so the way I look at it, we got a little more scenery, but still have our good gym vibe that us regulars have established
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I'd say ours is very much the same, its weird cause we had a huge influx of dudes in January that were all of a political persuasion. I don't know how to say it without it coming across as deeply racist, but the spike also happened just as the somali daycare thing was getting a lot of notice, and here in our region particular truck drivers kept getting into horrible wrecks (we lost like 5 bridges in the last 6 months). they walked around and acted like gym rats who have been there forever, like gymbros (although with very annoying habits of trashing the place) and suddenly they all are gone. its bizarre. I expected the gym to get back to normal but its weird how this one demographic (well, 2) came like a storm for a month then... just disappeared.

side note while hijacking; since my gym is a chain and I sometimes drop into other ones because work or life dictate that I'm in a different city, its always weird like parallel universe stuff when I see people from my normal gym in the other locations. 😂 😂 😂 😂


1770916410930.webp
 
Looking at the calendar today realistically I have about 5 weeks before have a conference out of town and then after that week start moving on the weekends.

So not sure if I want to start this over and then just end it where it lands.

Or switch gears drop calories and cut weight and go into a hyper trophy focused program with more super sets and cardio. Basically run the program and diet I did with Mr Kleen a while back.
 
akboom87 said:
Looking at the calendar today realistically I have about 5 weeks before have a conference out of town and then after that week start moving on the weekends.

So not sure if I want to start this over and then just end it where it lands.

Or switch gears drop calories and cut weight and go into a hyper trophy focused program with more super sets and cardio. Basically run the program and diet I did with Mr Kleen a while back.
Click to expand...
If you cut weight, you won’t build muscle really. Besides what you could get from extreme novelty, but again you’d be in a deficit so how brutal can the training get? Whereas you can gain strength still if you improve technique on a cut, or at least maintain a lot of it, and you’ll still get more jacked because you are cutting.

So I’d do the strength program whether you maintain or lose bodyweight. Unless you think you would be losing weight so fast it would be reckless.
 
Hyde said:
If you cut weight, you won’t build muscle really. Besides what you could get from extreme novelty, but again you’d be in a deficit so how brutal can the training get? Whereas you can gain strength still if you improve technique on a cut, or at least maintain a lot of it, and you’ll still get more jacked because you are cutting.

So I’d do the strength program whether you maintain or lose bodyweight. Unless you think you would be losing weight so fast it would be reckless.
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makes more sense like you are saying run the program, just keep maintaining and build muscle + gain strength. I have had great progress and definitely improving. Why change what’s working.
 
Late afternoon session

W10-D3
Warmups
Water painting/ adjusting and tuning the flyer trike 😂

Squat-pause and deep
45x10
115x8
155x5
185x5
6x2x215

Front squat
1x10x185
1x8x185
1x6x185

BB drag curl
3x10x65

BB shrugs
3x12x255
1x10x275

Singe arm BB shurgs
3x10x95

BW lunge around the garage

Nothing special just some work. Odd 60 degrees and windows and doors open. Kids having a blast playing, lifting weights with the wife, no complaints! 💪🏻
 
akboom87 said:
Curious has anyone tried marshmallows as a quick pre workout carb or during workout? Profile breakdown looks similar to like the hairboo gummy bears

View attachment 258351
Click to expand...

Smont said:
I let the internet make me a protein shake recipe so this is what we're going with for my thousand calorie shakes 😀View attachment 258539

I've actually got a couple protein powders left that are higher in calories as well so I'll use those up

Edit: that was a lot of volume, but it was a very tasty shake!
Click to expand...

akboom87 said:
Looking at the calendar today realistically I have about 5 weeks before have a conference out of town and then after that week start moving on the weekends.

So not sure if I want to start this over and then just end it where it lands.

Or switch gears drop calories and cut weight and go into a hyper trophy focused program with more super sets and cardio. Basically run the program and diet I did with Mr Kleen a while back.
Click to expand...
While that was a great program for your goals at the time, it was designed more to keep mass on you while dieting with the possibility of some growth. Ideally hypertrophy training is done in a surplus, while strength training is can be productive in most situations if nutrients are timed correctly. It is definitely more effective in a cut than trying to gain muscle size on a cut by increasing volume. You might find you feel you need to cut a little volume if you want to see weights increasing in a deficit, but it can definitely be done.
Hyde said:
If you cut weight, you won’t build muscle really. Besides what you could get from extreme novelty, but again you’d be in a deficit so how brutal can the training get? Whereas you can gain strength still if you improve technique on a cut, or at least maintain a lot of it, and you’ll still get more jacked because you are cutting.

So I’d do the strength program whether you maintain or lose bodyweight. Unless you think you would be losing weight so fast it would be reckless.
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Great point, load increases can be seen just by becoming more efficient as well. I hadn't considered that as well.
akboom87 said:
makes more sense like you are saying run the program, just keep maintaining and build muscle + gain strength. I have had great progress and definitely improving. Why change what’s working.
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I read that more as if cutting strength training offers you more of what you are looking for than training specifically for hypertrophy during a cut will do. I don't think he was suggesting you go on a maintenance diet if you are wanting to cut some fat right now, just telling you what was optimal if you were cutting based on your current strength based goals, and your desire to cut a bit, but I could be wrong.
Dustin07 said:
View attachment 258612
Click to expand...
Haha, you see this a a performance based tricycle, and I am over here picturing toddler riding under the influence with a laughing gas hose in pumping up their nose. LMFAO!!! Don't worry AI generated. LOL
image_1d031775.webp
 
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akboom87 said:
makes more sense like you are saying run the program, just keep maintaining and build muscle + gain strength. I have had great progress and definitely improving. Why change what’s working.
Click to expand...
I’m saying stick with this strength program regardless of whether you maintain bodyweight or decide to decrease it. How much you eat will just determine whether you lean out and how well your strength will progress (or not).
 
akboom87 said:
That’s what I’m seeing on paper as well. I got one in my lower shoulder like down by the shoulder blade area that acts up on occasion that radiates down the arm and super annoying.
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Is this still going on? When Im bulked up I get that, starts in the shoulder area, goes up my neck and eventually down my arm
 
Smont said:
Is this still going on? When Im bulked up I get that, starts in the shoulder area, goes up my neck and eventually down my arm
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It’s weird it’s will flare up and then go away. So right now it’s good. Sometimes a few weeks some times just a week.

Still planning on getting some tb500 to try out or possibly the blend of tb and bpc.

On the blend does it work systematically like just a sub q pin and it doesnita thing, or pin close to the problem areas?
 
MrKleen73 said:
While that was a great program for your goals at the time, it was designed more to keep mass on you while dieting with the possibility of some growth. Ideally hypertrophy training is done in a surplus, while strength training is can be productive in most situations if nutrients are timed correctly. It is definitely more effective in a cut than trying to gain muscle size on a cut by increasing volume. You might find you feel you need to cut a little volume if you want to see weights increasing in a deficit, but it can definitely be done.

Great point, load increases can be seen just by becoming more efficient as well. I hadn't considered that as well.

I read that more as if cutting strength training offers you more of what you are looking for than training specifically for hypertrophy during a cut will do. I don't think he was suggesting you go on a maintenance diet if you are wanting to cut some fat right now, just telling you what was optimal if you were cutting based on your current strength based goals, and your desire to cut a bit, but I could be wrong.

Haha, you see this a a performance based tricycle, and I am over here picturing toddler riding under the influence with a laughing gas hose in pumping up their nose. LMFAO!!! Don't worry AI generated. LOL
View attachment 258614
Click to expand...
Hey glad to see you posting man!
 
Hyde said:
I’m saying stick with this strength program regardless of whether you maintain bodyweight or decide to decrease it. How much you eat will just determine whether you lean out and how well your strength will progress (or not).
Click to expand...
Ah gotcha now!
 
Late afternoon session picked up some 10# plates and 5# so up to 355 in plates now.
W10-D4

Warmups

Deadlift- max single
45x10
135x10
185x5
205x5
225x3-belt
245x1
275x1
295x1
315x1
335x1 - messed up was supposed to be 340 pulled it then as I was looking at it noticed.
340x1- PR solid pull to lockout,
( wife pulled 155x3 she was pretty happy and was I she has been doing really well)

Deadlift- 72%
3x3x225

Close grip bench- pause
3x3x175

RDL
3x10x165

Shut it down here kids where getting restless and wanted to go for a walk/bike ride. So packed it up and hit the sidewalk. Then fired up the smoker for some burgers.
 
Congratulations on the PR pull!

TB500 works systemically, but BPC is more local in effect. TB500 pretty much is for muscle and wound healing, while BPC is better for healing connective tissue and targeted anti-inflammatory.

I put BPC in my arthritic elbow, ankle or tweaked knee, whereas I put TB in a strained pec & adductor recently.

Neither compound will resolve something that isn’t actively trying to heal - you can’t heal old injuries with either. But BPC especially can help tame inflammation that may be causing pain, or even the nerve impingement in your case if you could somehow get it closer to the impingement.
 
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