I’m just not that strong (yet)!

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!
 
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.
 
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!
 
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!
 
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. 🤦‍♂️
 
Yesterday I squatted, today I did overhead press. I reduced my training maxes a couple cycles. Whatever we had was a doozy. Assumed it was Covid cause of the fevers. Finally feeling somewhat back to normal. Normal logging should pick up next workout (Friday). Keep on keeping on people! 💪
 
Ya it’s the worst flu season in decades, but particularly rough bc nv, rsv, and covid are also up so it’s troubling for broader ranges of individuals.

Stay healthy hoping training is going well and that the snow isn’t hitting you hard. 👍
 
Resolve10 said:
Ya it’s the worst flu season in decades, but particularly rough bc nv, rsv, and covid are also up so it’s troubling for broader ranges of individuals.

Stay healthy hoping training is going well and that the snow isn’t hitting you hard. 👍
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I’ve heard that…. We remarkably made it thru the entire holiday season untouched. Day off from training and I got to sleep until 7:30 this morning. They called a snow day by 6:00 pm yesterday. I’m guessing we got 6-7 inches. I’ll take the kids out to shovel and play later this morning.

Stay healthy everyone!
 
Main Lift- Deadlift 5s Pro/FSL

Warmups

135x5
180x5
205x5
235x5
180x5x5

DB shoulder press 3x12
DB Row 3x12
Leg Raise 3x12

Have a Good Friday everyone!
 
Main Lift - Bench 5s Pro/FSL

Warmups

Barx5
95x5
125x5
140x5
160x5
125x5x5

Dips 3x10
Inverted Row 3x10
Reverse Lunge 3x10

Bike Sprint x5

Endurance on assistance is still pretty low, but it was a good first week back to it. I’m just gonna keep plugging away! More snow is on the way to Mid-Michigan…. Some this morning and some overnight. Stay healthy and safe peeps!
 
Main Lift - Squat 5s Pro/FSL (3s week)

Warmups
Barx5
95x5
135x5
175x5
200x5
225x5
175x5x5

DB Bench 3x15
DB Row 3x15
Ab Wheel 3x12

Starting to feel like I can push it a little bit. Let’s keep up some momentum!
 
This morning’s workout….

Main Lift- Press 5s Pro/FSL

Warmup
Barx5
80x5
90x5
105x5
80x5x5

Dips 3x10
Rows 3x12
DB RDL 2x10, 1x8

Solid!
 
Main Lift - Deadlift 5s Pro/FSL

Warmups
135x5
190x5
220x5
245x5
190x5x5

DB shoulder press 3x12
BB Row 3x8
Leg Raise 3x10

Steady bike ride 10 minutes (medium pace)

I’ll take it! Have a great Friday all!
 
Main Lift - Bench 5s Pro/FSL

Warmup
Barx5
95x5
135x5
150x5
170x5
135x5x5

Dips BW x 12,10,10
Inverted Row BW 3x10
BSS BWx10, +20x10,10

So my week overall went well. My top sets all felt like RPE 6-7. Maybe I backed up too much? Oh well, I’m getting good, fast reps in. What has been kinda strange is that my endurance during assistance has been down. Not super concerned, just an observation. Next week is my 5/3/1 week, and I will increase training maxes. Thanks to those that check in! My log is pretty boring! Have a great weekend all!
 
Crush the 5/3/1 week & earn that training max! Just don’t wave back the TM if you get sick or something again. TM is set to ultimately account for downswings in recoverability.
 
Main Lift- Squat 5s Pro/FSL

Warmups/ Mobility

Barx5
95x5
135x5
185x5
210x5
235x5
185x5x5

Assistance
Pushups 3x25
Band Facepull 3x20
Ab Wheel 3x12

Solid stuff! Will up my training max on squat for my next 3 week wave. I’m expecting similar for the remaining lifts. 👍
 
Main Lift- Press 5s Pro/FSL

Warmup
Barx5
85x5
95x5
110x5
85x5x5

Dips x 15,12,10
Chin-up 27 reps
DB RDL (single leg) 3x8

Jump rope 3x50

Another solid session. Will up my training max for press starting next week. Hope everyone’s Wednesday goes well!
 
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