Slicin' and Dicin'

[Dustin07]

Must be something in the air mine was on fire this morning too!

Sweet session and that refeed meal

yeah dude wtf lol. it's right here where I marked the blue lines. this morning had a bit of it when I woke up too, but not as bad as yesterday. I took a little ibuprofen and am fasting today so I suspect there will be some anti-inflamatory repsonse there. I'll get some cardio in today as well and save squats for tomorrow. It's all muscular but its been a long time since I had a sore back and that's a weird spot. Been crazy consistent though, I have not missed a day since I got back from Vacation, yesterday was day 8 today is day 9. of course, that includes simple cardio, I'm not smashing the iron every day.

 

[MrKleen73]

Sounds like you are in the zone! Good stuff brother!

 

[MrKleen73]

yeah dude wtf lol. it's right here where I marked the blue lines. this morning had a bit of it when I woke up too, but not as bad as yesterday. I took a little ibuprofen and am fasting today so I suspect there will be some anti-inflamatory repsonse there. I'll get some cardio in today as well and save squats for tomorrow. It's all muscular but its been a long time since I had a sore back and that's a weird spot. Been crazy consistent though, I have not missed a day since I got back from Vacation, yesterday was day 8 today is day 9. of course, that includes simple cardio, I'm not smashing the iron every day.

If you are rowing very intensely it could just be an adjustment going from using midtraps and erectors in a bracing capacity to an explosive effort.

 

[Dustin07]

If you are rowing very intensely it could just be an adjustment going from using midtraps and erectors in a bracing capacity to an explosive effort.

Well, my normal 2x per week back day filled with rows and deads, and the addition of the rowing machine lately for cardio. I could feel it Saturday during my pulls and did some banded work to loosen it up but it definitely doesn't feel like anything to worry about, just quite sore in the morning till the body loosens up. Felt 99% good on the rower today

 

[Dustin07]

Fasted Cardio Circuit - stimmy free

Stairs - 10min
Row - 10min - 2339 meters
Incline treadmill - 10min

EMOTM x 15
Sled pushes down and back
Worked up to 5 plates then pyramid down to work on speed.


Total 45 minutes.
Goal was to sweat.... Nailed it.

 

[Dustin07]

LISS Cardio - Fasted

Bike - 15min
Incline treadmill - 25min

Total 40min
(Usually the point where I notice significant fat burning)


Notes
195.6lbs today, down 1lb from last week's post fast weight.

Was going to squat today but my buddy got pulled into a lunch meeting so I opted to keep my fast going and just get some light LISS work in.

Sitting at about 40hrs now. If my wife doesn't have dinner plans, I'll go 60+ but if she has dinner plans then I'll break my fast to eat with her tonight.

Kinda interesting looking at my "all" data on the renpho. My consistency of bulking to 200+ and cutting into the 180s is comical. But it seems to work, PEDs or not my arms, shoulders etc seem to be holding more size each time as my weight belt works it's way back down the leanest size.

 

[gphagan1]

Kinda interesting looking at my "all" data on the renpho. My consistency of bulking to 200+ and cutting into the 180s is comical. But it seems to work, PEDs or not my arms, shoulders etc seem to be holding more size each time as my weight belt works its way back down the leanest size.

View attachment 249353

That’s always the goal…..find what works for you, and work your plan. And as long as you’re consistently keeping more muscle each time you cut, then your plan is working….stay the course. I like your chart by the way…..made me feel like I was tracking a stock.

 

[Dustin07]

Breaking a 60hour fast this morning with serving of protein in my coffee, then rolling into a breakfast I prepped of leftover steak, eggs, avocado, rice and rice noodles. weighed in at 194 this morning which makes me think I'm doing a bettter job than usual of hydrating. its a substantial scale loss, but as much of a swing as I have seen in the past when running a 2 day fast.

That’s always the goal…..find what works for you, and work your plan. And as long as you’re consistently keeping more muscle each time you cut fight, then your plan is working….stay the course. I like your chart by the way…..made me feel like I was tracking a stock.

does look like a stock chart a bit lol. I was in the bathroom this morning getting ready for work asking myself why I keep setting myself up to need a cut, when it would be simpler to stay lean and then I remembered the version of me that is lean a couple times a year and gets a hankering to chase a new strength goal

 

[MrKleen73]

Things are going well in here, way to dig in.

 

[Dustin07]

Things are going well in here, way to dig in.

well its in writing and I was telling my wife last night I need to push the fast one more night cause I'm down to like 6 weeks to drop 7lbs. which of course is doable, but man it will require 6 weeks of consistent work. I'm honestly going to try to push hard through april 13th then a couple days rest/reset, then plan for summer beach season.

 

[Dustin07]

Squats - high bar
10 x bar, 95
5 x 135, 185
1 x 225, 245
3 x 265, 285
5 x 225

Hack squats
2 x 10

V squats
2 x 10

Leg ext EMOTM
10 X 10

Calf ext
5 x 20


Adductor machine
5 x 10


There
Notes
Broke 194 this morning
Fed pretty well preWO but I need a nap

Ran half my calf extensions on a leg press until the matrix calf press machine opened up. That machine is brutal. wasn't sure if I got enough work in on this session, but an hour PostWO I'm feeling it.

 

[Dustin07]

Cube bench week 2 heavy day

Bench - comp
2 x 10 x 135
8 x 155
6 x 185
5 x 215
3 x 245
4 x 2 x 260

AMRAP X 2
200 X 11, 9

Cable OH extensions
4 x 15

Palms facing DB flat bench
12 x 55s
10 x 65s
8 x 70s
6 x 80s

Incline bb
5 x 135
3 x 155, 175

Worked!

 

[Dustin07]

Back/biceps - pump hunting


Lat pull downs
4 x 12

Seated DB curls
4 x 12 x 25s
(Huge focus on long extensions at bottom and hard squeeze at top)

Seated rear delt swings
3 x 15

SS with hammer curls
10 x 40s, 45s, 50s

• 10 x 40s dropset
• 10 x 30s dropset again

Cybex t bar rows
4 x 12

H/S shrugs
3 x 15

SS with cable curls
3 sets to failure ish
(Through the legs, cable behind me, with rope attachment)

Ez bar curls
4 x 10 x 70s

Preacher curls
3 x 10 x 40lb

21s
1 x 60lbs

EMOTM x 10

Sledpush down and back
5 x chinups


Notes
Yesterday was sorta a work shitshow so I had my first forced rest day since I started this. Ended up basically going non stop from 4:30am till I finally hit the couch with wife around 8pm. Food choices were subpar, had teriyaki for dinner and woke up at 198 this morning so I'm likely holding some good useable water from those carbs. Which I put to good use today

Var still hasn't arrived yet but I think I misunderstood the shipment info so any day hopefully. Finished off my m test today so I'm basically only running some Alpha One, Pump Gel and random health supplements at the moment.

I honestly felt fuckin' huge today. This cut is gonna go bulk real fast if I'm not careful

 

[Dustin07]

I have this thought in my head of focusing on "building" on weekends since my gym sessions are less rushed and more enjoyable, and "cutting" during mon-fri since it's easier to eat cleaner, fast, and get in cardio sessions. I'm not sure what I'm going to do with that thought yet, but I really like the way this week built into my Saturday session.

 

[Dustin07]

Bench, week 3 light day

Bench
2 x 10 x 95
8 x 135, 155, 185
5 x 215
5 x 3 x 245

+ Greenbands
EMOTM x 10
5 x 135

Raw/CGBP
2 x 10 x 135

Incline DB
12 x 45s
10 x 60s
8 x 70s
6 x

Skull crushers - ez bar
3 x 10 x 60lb

SS with seated Arnold's
3 x 10

Standing cable OH extensions
3 sets

Pec deck
4 sets

Dips
2 x 10


Notes
Would have liked one more rest day in-between bench sessions but schedule looks hairy this week so took it when I could.

Despite hitting my numbers easily, it feels like I'm moving slowly through reps so I subbed out my two AMRAP raw drop sets for the speed / banded work today.

 

[MrKleen73]

I have this thought in my head of focusing on "building" on weekends since my gym sessions are less rushed and more enjoyable, and "cutting" during mon-fri since it's easier to eat cleaner, fast, and get in cardio sessions. I'm not sure what I'm going to do with that thought yet, but I really like the way this week built into my Saturday session.

Didn't you plan to follow The Cube while on this run, or is that what you are doing up until the run? If you plan to train strength specifically like doing a sort of PHAT approach I can see doing the strength work on the weekends when there is more time. Otherwise, your bodybuilding / hypertrophy style work should be done relatively quickly to increase metabolic factors alongside mechanical stress as kind of a 1-2 punch combo to get more hypertrophy. So those workouts don't really need a lot more time.

 

[Dustin07]

man I am dragging my butt this morning. pushing another 30+hr fast today so I'll hit my cardio circuit and probably have some fun with it with some sort of sled EMOTM when I can get to the gym. From Feb 9th - Feb 23rd I've only missed one day (last friday, life/work schedule simply would not allow) so some level of fatigue is starting to hit.

Didn't you plan to follow The Cube while on this run, or is that what you are doing up until the run? If you plan to train strength specifically like doing a sort of PHAT approach I can see doing the strength work on the weekends when there is more time. Otherwise, your bodybuilding / hypertrophy style work should be done relatively quickly to increase metabolic factors alongside mechanical stress as kind of a 1-2 punch combo to get more hypertrophy. So those workouts don't really need a lot more time.

Yeah I'm running cube with a 305 1RM as my program guide (last fall ran it with 300 1RM, did not PR on peak week, but hit my PR the following week). I'm running Cube experiementally right now because I know that while forcing a deficit I may not be successful but I still enjoy the programming and I'm eating to support my bench days more than any other day generally speaking. On my lower and back days I'm focused more on hypertrophy. Especially leg day as I look at not just a quad or hammy, but the entire leg and incorporate adductor, abductor, calf extensions, etc to build the full diameter. I'm running a lot of super sets for this reasoning. My average lifting session is only about 40-60 minutes (not including cardio) whereas my weekend sessions I'm able to go more like 60-90 minutes.

Yesterdays session was fairly long but the longest portion of it was the bench work as my rest periods were bit longer than usual. When I'm training with my buddy my rest is typically no longer than his set, on the weekends, I slow my self down a bit and really enjoy the process more.

Since massive volume has led to good results on the arms for me, I've been trying to increase volume on quads (like running 10x10 leg extensions, etc) and I've started adding in calf work for the first time in probably over a decade. I'm not sure my calves are a glaring weakness on me, but because of the results I've seen with increased volume elsewhere, I thought it would fun/interesting to hammer the calves more and just see what I can do with them for fun. I think growing up racing BMX and playing football (plus genetics) gave me decent legs to start with. I've always had thicker legs than arms. My boys legs are as big as my waist. he has thick arms too, but you can see the genetics in him at age 15 already squatting over 315. huge huge legs.

 

[MrKleen73]

Yeah, it would make sense with bench being the strength focus for you that you at least train it on a day you can dedicate 60-90 minutes. You really want to push volume, trade out those leg extension 10x10 for leg press 10x10 I bet you see a lot more growth from that overall than leg extensions.

 

[Dustin07]

Yeah, it would make sense with bench being the strength focus for you that you at least train it on a day you can dedicate 60-90 minutes.

the nice thing about the 'heavy' day on cube is it's a lot less work so you can get in and out a bit faster. the light day is a lot more fun because of the volume but definitely makes more sense to enjoy it on the weekend. I have broken some of my light days up, hitting the meat and potatoes with my training buddy then finish up the accessory work at night on the way home. I have mixed feelings about splitting a day like that, but the results were always good!

You really want to push volume, trade out those leg extension 10x10 for leg press 10x10 I bet you see a lot more growth from that overall than leg extensions.

That's a great idea! The last couple sessions I had a few working sets on hack and v squats, but I could easily make that a big focus or finish with a 10x10 leg press etc for sure. biggest legs I ever had was when I was crossfitting. I wasn't anywhere near as strong, but we squatted basically every day in some way. Either goblets, cleans, snatches, airsquats, back squats, front squats, lunges. Crossfit programming is a bit retarded in how they might program you lunges today, front squats tomorrow, snatch the next day, etc and in their mind, it's a different movement each day................. but.... I was 10% with thicker legs.

 

[Dustin07]

The doms I have in my arms today are kinda awesome. takes a lot of volume to get that sensation in the biceps for me... feels like I done did the work this weekend. my forearms were pulsating and randomly spaz'ing out all weekend lol

 

[Dustin07]

Fasted cardio circuit - zero stims

Row - 10 min
Stairs - 10 min
Incline treadmill - 10 min

EMOTM X 15
Sled push down and back
5 x kb swings
(Subbed to 10 kb snatch last 5 rounds to kick it up a notch)


Sweat fest.

 

[MrKleen73]

I am liking your fasted cardio circuit.

 

[Dustin07]

I am liking your fasted cardio circuit.

thanks man me too. I'm sure there is further benefit to sitting on the hamster wheel the full 45 minutes unbroken but I find that no matter how run down or tired / unmovitated I'm feeling by the time I finish the row I'm awake. the stairs are the hard part, the treadmill is easy because I can fiddle with the music, or whatever and the EMOTM approach is actually a fun challenge!

 

[Dustin07]

Fasted cardio circuit

Elliptical - 15 min
Bike - 15 min
Incline treadmill - 15 min

EMOTM x 10
Sled down and back

Total = 55 min


Started with elliptical today because I really dislike that machine. Makes the treadmill and sled pushes a "reward" for end of the session.

Went a bit heavier on sled (4 plates) and cut out superset and limited to ten rounds.

Getting ready for a Kleen style whoosh soon. Consistency is there, would like to see the scale touch 193.X this week ideally.

My low since I started this cut is 194. My high was 202. My Sunday weight has been lower each Sunday.

 

[SkRaw85]

Ahhhh, was wondering where your log went. Subbed!

 

[Dustin07]

Feeling good and making progress. Scale was wobbling between 194.8 and 195 this morning. On the one hand, I thought I'd drop more weight quicker. When I got home at 202 lbs from vacation, I was sure I was just holding some water and I'd probably drop 6lbs immediatley. I mean technically I'm down 7lbs in 3 weeks but that includes a lot of fasting, deficits, and cardio. so I'm starting to think I really did earn that 202lb marker lol

I am noticing some improvements though. gut around the bellybutton has shrunk a lot, I was quite bloated. love handles are coming in a bit. arms and pecks seem like they're holding size.

last mon/tuesday I ran a 60hr fast.
this week, I ran 20:4 on monday and Tuesday, and I'm doing it again today.

Ahhhh, was wondering where your log went. Subbed!

ya know, I got the idea from watching @MrKleen73 and @Smont fire up mini logs for cuts and whatnot so I thought this would help me light a fire and stay accountable!

 

[Dustin07]

@MrKleen73 @Hyde @SkRaw85 this is my prescribed work tomorrow for my next heavy day (week 3, day 2/cube). I would really like to hold heavier weight, do you have thoughts on adding either the slingshot or the board press here (or both??) at some point? or do you think just keep it as programmed.

last cycle I did not PR on week 6, which I have always felt was a lack of legit 90%+ heavy practice. but I did hit my PR on week 7. I am wondering if I can improve my week 6 output with having additional heavy work on my heavy days.

My thought was finish my 5x3 x 244 as prescribed below,

then roll into slingshot for a couple reps to hold 300lbs+
possibly one amrap board set at maybe 275 or something
then finish with the 2 prescribed AMRAP raw as stated below at 215lbs. (213.5).

maybe I'm over thinking it. I just feel like finding an opportunity to hold 300lbs+ more often would be good.

 

[Dustin07]

Squats
10 x bar, 95
5 x 135, 185, 225
3 x 265
1 x 295

V squats
6 x 10

H/S crunches
3 x 12

Matrix leg press
Sets of 15, 15, 12, 15
(Weight changes)

Adductor machine
3 x 20

SS with abductor machine
3 x 20

Sled pushes ascending weight
1 x 2, 3, 4, 5, 6 (plates)

Gonna try to get in for a round two tonight. Pinched on time here. that session tore me up a bit more than I expected though. really wanted more volume with leg press and wanted to throw in calves.

I might experiement with more ab work for fun but I haven't really figured out what I want to do yet. Being a creature of habit, I have my circuits and routines at the gym so I need to decide on some additional work there...

 

[Dustin07]

PM session

Incline treadmill - 30 min
Avg 10 incline / 130bpm

Wanted a little more time for calf work but again a bit pinched for time. But hey, a two a day is a two a day.

I need to pack more shirts and socks lol

 

[Hyde]

@MrKleen73 @Hyde @SkRaw85 this is my prescribed work tomorrow for my next heavy day (week 3, day 2/cube). I would really like to hold heavier weight, do you have thoughts on adding either the slingshot or the board press here (or both??) at some point? or do you think just keep it as programmed.

last cycle I did not PR on week 6, which I have always felt was a lack of legit 90%+ heavy practice. but I did hit my PR on week 7. I am wondering if I can improve my week 6 output with having additional heavy work on my heavy days.

My thought was finish my 5x3 x 244 as prescribed below,

then roll into slingshot for a couple reps to hold 300lbs+
possibly one amrap board set at maybe 275 or something
then finish with the 2 prescribed AMRAP raw as stated below at 215lbs. (213.5).

maybe I'm over thinking it. I just feel like finding an opportunity to hold 300lbs+ more often would be good.


View attachment 249545

I see zero reason why you’d need to hold PR weight (essentially) 3 weeks out to be able to tolerate it when it’s time. You’re also on a cut, so recovery resources are even more limited.

I would not do slingshot work. I would take a quick double at 275 tomorrow on the 3-board, then get on with your backdown.

 

[Dustin07]

I see zero reason why you’d need to hold PR weight (essentially) 3 weeks out to be able to tolerate it when it’s time. You’re also on a cut, so recovery resources are even more limited.

I would not do slingshot work. I would take a quick double at 275 tomorrow on the 3-board, then get on with your backdown.

perfect, that at least lets me enjoy the bigger weight and toy a bit. I feel like I'm asking for permission lol.

 

[MrKleen73]

perfect, that at least lets me enjoy the bigger weight and toy a bit. I feel like I'm asking for permission lol.

More like asking for information and opinions so that YOU can make a good decision.

I agree with @Hyde.

Also, I was going to say if you are ever in a position that you feel you just have to hold heavy weight then do exactly that. Hold heavy weight... Unrack, hold the weight in a tight lockout for a period of time, then re-rack it. Isometrics require far less recovery and you still get used to holding a heavy weight that is pressing down on you. No reason to let it drag down recovery if that is the main reason you are doing it.

 

[Dustin07]

Cube week 3 heavy day

Bench
15 x 95
8 x 135, 155
6 x 185
5 x 215
5 x 3 x 245

Board press
3 x 275

Raw AMRAP X 2
215 x 9, 8

Palms facing DB press
10 x 65s
8 x 75s
6 x 85s
5 x 95s

Cable OH extensions
3 x 15ish

Pec deck
3 sets

Hanging leg raises straight legged
3 x 15



Weight 195.4 this morning after a substantial beef feeding last night.

 

[gphagan1]

More like asking for information and opinions so that YOU can make a good decision.

I agree with @Hyde.

Also, I was going to say if you are ever in a position that you feel you just have to hold heavy weight then do exactly that. Hold heavy weight... Unrack, hold the weight in a tight lockout for a period of time, then re-rack it. Isometrics require far less recovery and you still get used to holding a heavy weight that is pressing down on you. No reason to let it drag down recovery if that is the main reason you are doing it.

I’m starting to see how valuable a tool Isometrics are when I started doing more of them with my shoulder rehab work. They really allow for me to put a little extra work in without causing too much pain. I always underestimated the benefits they bring to the table.

 

[Dustin07]

More like asking for information and opinions so that YOU can make a good decision.

I agree with @Hyde.

Also, I was going to say if you are ever in a position that you feel you just have to hold heavy weight then do exactly that. Hold heavy weight... Unrack, hold the weight in a tight lockout for a period of time, then re-rack it. Isometrics require far less recovery and you still get used to holding a heavy weight that is pressing down on you. No reason to let it drag down recovery if that is the main reason you are doing it.

not a bad idea at all, I've enjoyed that in the past. going at it today I felt like the extra heavy work would be really great but once todays session was done I definitely feel like I got the job done.

Todays work is largely a repeat of week 1 heavy on the cube program I'm using and I noticed that I have added a rep on the AMRAP set, and added a substantial amount of weight to the palms facing DB sets.

AMRAP X 2 X 215
8, 8

DB palms facing
12 x 50
8 x 70
6 x 75
5 x 80
vs todays:
Raw AMRAP X 2
215 x 9, 8

Palms facing DB press
10 x 65s
8 x 75s
6 x 85s
5 x 95s

 

[Segansational]

Ahhhh, was wondering where your log went. Subbed!

Same here, I'm super behind on catching up in here, but now I'm subbed!

 

[Dustin07]

I apologize that I can't make food look good in a picture but this steak, potato and salad dinner was amazing.

My wife was at costco and said the steaks are crazy expensive right now, so I'm really grateful we bought that half cow last year for a song. We pulled out these tenderloins which were fat like baseball filet mignons. Sear each side for a couple minutes then jam the whole cast iron pan in the oven for about 6-8 minutes to finish them at 400f. absolutely melts in your mouth like butter!!! I could have eaten 3 lol.

woke up at 195 on the nose this morning even after my steak salty feast.

 

[Dustin07]

Walked 5 miles today ( golf)
Hit a quick poke bowl for a little protein and carbs and ran to the gym with a Powerade.

The back/biceps

BB Rows
15 x 95
4 x 12 x 135
20 x 95lbs (supinated)

Superset with ez bar curls
15 x 40lbs, 50lbs, 60lbs
3 x 10 x 70lbs

Lat pull downs
5 x 10

Rear delt swings
4 x 15

Superset with spider curls
4 x 15

H/S shrugs
4 x 15
+ 1 x 20 dropset

H/S iso lateral front rows
3 x 15

Single arm cable curls
5 x 10ea

Hammer curls
3 x 10 x 40s

Seated DB curls
3 x 10

Notes started up 12.5mg var this week (25mg tabs split in half). Today was first time I went 25mg. 12.5mg at wake up and 12.5mg preWO.


Finally hit a 20+ bicep set day

 

[gphagan1]

Walked 5 miles today ( golf)
Hit a quick poke bowl for a little protein and carbs and ran to the gym with a Powerade.

The back/biceps

BB Rows
15 x 95
4 x 12 x 135
20 x 95lbs (supinated)

Superset with ez bar curls
15 x 40lbs, 50lbs, 60lbs
3 x 10 x 70lbs

Lat pull downs
5 x 10

Rear delt swings
4 x 15

Superset with spider curls
4 x 15

H/S shrugs
4 x 15
+ 1 x 20 dropset

H/S iso lateral front rows
3 x 15

Single arm cable curls
5 x 10ea

Hammer curls
3 x 10 x 40s

Seated DB curls
3 x 10

Notes started up 12.5mg var this week (25mg tabs split in half). Today was first time I went 25mg. 12.5mg at wake up and 12.5mg preWO.


Finally hit a 20+ bicep set day


View attachment 249638

I bet your biceps were toast after all that work….. I guess the Var helped you “Pump up the Volume”.

 

[SkRaw85]

@MrKleen73 @Hyde @SkRaw85 this is my prescribed work tomorrow for my next heavy day (week 3, day 2/cube). I would really like to hold heavier weight, do you have thoughts on adding either the slingshot or the board press here (or both??) at some point? or do you think just keep it as programmed.

last cycle I did not PR on week 6, which I have always felt was a lack of legit 90%+ heavy practice. but I did hit my PR on week 7. I am wondering if I can improve my week 6 output with having additional heavy work on my heavy days.

My thought was finish my 5x3 x 244 as prescribed below,

then roll into slingshot for a couple reps to hold 300lbs+
possibly one amrap board set at maybe 275 or something
then finish with the 2 prescribed AMRAP raw as stated below at 215lbs. (213.5).

maybe I'm over thinking it. I just feel like finding an opportunity to hold 300lbs+ more often would be good.


View attachment 249545

I’d stick to programming personally. Especially being in a deficit, you already have your hands full in that regard.
FWIW I haven’t touched 85% or higher weights in months….

 

[Dustin07]

I bet your biceps were toast after all that work….. I guess the Var helped you “Pump up the Volume”.

The pump was awesome! Funny thing is I do feel the fatigue in the biceps today but all the pulling is what I'm feeling a bit more between rhomboids, lats, rear delts. Work capacity was definitely up, it was a fun long session.

 

[Dustin07]

I’d stick to programming personally. Especially being in a deficit, you already have your hands full in that regard.
FWIW I haven’t touched 85% or higher weights in months….

Yeah the 275 x 2 with board was at 90% and I can tell throwing it in after my working sets was a pretty big effort. I'll probably not try to overshoot like that anymore on this cube run

 

[Dustin07]

Sunday squats with my boy-

Squats
5 x bar, 95, 135, 185, 225
3 x 225
1 x 245, 265, 285, 305, 315, 325
5 x 225
(My boy squatted every single rep and set i did. He hit a PR at 325 today. Age 15)

V squats
3 x 10

Leg press
3 x 15

Hack squats
2 x 10

Leg ext
3 x 15

Adductor machine
3 x 20

Calf extensions
3 x 15


Usually we bench together on Sundays but this lets me get heavy squat practice with him and saves my bench day for when my lifting buddy can join me (plus adds a day of recovery)

Yesterday did not gym. But spent the day hauling concrete bricks, removing fences, deck construction debris, getting garden ready for the year. 700lb dump run etc.

Stim free again today. I've lost the need or desire for a stimmy preWO lately.

 

[gphagan1]

Congrats to your boy on his PR….that’s awesome, and already a good squat at 15.

 

[Dustin07]

Congrats to your boy on his PR….that’s awesome, and already a good squat at 15.

I'm a proud Pappa!!

This is my boy burying a pr!

 

[Hyde]

Congrats on his continued progress! Well done

 

[Dustin07]

Congrats on his continued progress! Well done

He decided to skip baseball this year and go to track as a thrower. I told him that squats and shot put can only likely help one another as he works to build power and explosiveness. By some crazy luck, we have a collegiate shotputter at the local gym who worked with him last night and said they think he picked the right sport. So I found the records for our high school so he has numbers to chase

 

[Dustin07]

Bench
8 x 135, 155, 185
5 x 215
3 x 245
2 x 3 x 260
3 x 2 x 260
(Program was 4 x 3 but was looking sketchy so dropped a rep and added a set to not die)

AMRAP x 2
195 x 12,12

CGBP AMRAP
205 X 5

Cable OH ext
3 x 15

Incline DB
12 x 60s
10 x 70s
8 x 75s
6 x 75s

 

[dapack]

Your boy has some thick looking legs. Nice depth too.

 

[Dustin07]

Your boy has some thick looking legs. Nice depth too.

his legs are nearly as big as my waist. he definitely has a little extra baby fat on him and my belt is too small so we got him a bigger one, but he's putting the weight to good use! so far he has a 225 bench, 325 squat and he doesn't deadlift much yet but 165 is his power clean.