To Infinity.... and Beyond!

Here we go. Day 1 of a new cycle

Squats
5 x 110
5 x 135
3 x 160
5 x 175
5 x 205
9 x 230

1 x 240
2 x 250
2 x 265

BBB
5 x 10 x 135

Conditioning
30min LISS treadmill
 
Dustin07 said:
Here we go. Day 1 of a new cycle

Squats
5 x 110
5 x 135
3 x 160
5 x 175
5 x 205
9 x 230

1 x 240
2 x 250
2 x 265

BBB
5 x 10 x 135

Conditioning
30min LISS treadmill
Click to expand...

Dayuum. Sweet squarting.
 
jinxie said:
Dayuum. Sweet squarting.
Click to expand...
Woke up at 174.6 today. 2.5lbs lower than the day I went on vacation lol. I'm sure it's a glitch in the matrix.

that squat session really wore me out. I thought I did a ton of work and then when I logged it I was like ****, I forgot to do hypers, didn't do any accessories. just squatted my ass off.... Need to up carbs some more today.
 
Bench Day!
Bar x 15
95 x 5
115 x 5
135 x 5

145 x 5
170 x 5
190 x 12

200 x 1
215 x 5
225 x 3

Dips
+25lbs x 10
+50lbs x 2 x 8

DB curls
3 x 10

Inclined db press
3 x 10 x 50lbs

Curl machine
3 x 12

Tri cable extensions
3 x 12

Conditioning
20min LISS

Felt damn good after a week off
 
Nice work. Doesn’t look like you lost a step.
 
Dustin07 said:
No man I feel way better than I left off! This deload and a week of dieting was great I think!
Click to expand...

Yeah, I’m glad you listened to a wise old man.
 
Because I'm spiritually attached to Jinxie my hamstring went absolutely crazy on me today.. total pain through all warm ups until 295.

I stopped at my amrap set, hit my target of 9 reps and moved on cause joker sets seemed dangerous

Deads
5 x 155
5 x 195
3 x 235
5 x 255
5 x 295
9 x 335

5 x 10 x 195

Snatch grip barbell row
3 x 10 x 135

DB curls
10 x 40
8 x 45
6 x 50
8 x 40
15 x 30

Reverse Hypers
10 x 90
2 x 10 x 50

These are insane and I highly recommend them!!

I felt lower weight more controlled had a car more intense effect

Conditioning:
10min LISS elliptical
(Treadmill taken)
 
Last edited:
That’s some solid squatting, spiritual twin. You’re way over 300 lbs now. Nice curling too! You’re definitely getting stronger! That deload worked some magic for you!
 
jinxie said:
That’s some solid squatting, spiritual twin. You’re way over 300 lbs now. Nice curling too! You’re definitely getting stronger! That deload worked some magic for you!
Click to expand...
ah **** I just realized I had a big typo there. the AMRAP set was 335 (it was deads)
yeah man I had soo much hamstring pain getting started but by the time I hit my 335 it felt pretty good. still, I didn't think it was wise to work the joker sets up to 400 so I finished off with some accessory work.

weight today 177...
did overindulge on date night last night lol. fish tacos among other stuff.
 
Dustin07 said:
ah **** I just realized I had a big typo there. the AMRAP set was 335 (it was deads)
yeah man I had soo much hamstring pain getting started but by the time I hit my 335 it felt pretty good. still, I didn't think it was wise to work the joker sets up to 400 so I finished off with some accessory work.

weight today 177...
did overindulge on date night last night lol. fish tacos among other stuff.
Click to expand...

My bad — I figured since squats caused my leg issue, it must have been the same for you. . Plus, I can’t read gud. Glad it seems to have resolved itself.
 
Overhead Press
5 x 65
5 x 85
3 x 100

5 x 120
5 x 130
9 x 140

1 x 145
3 x 155
3 x 165

Push press
3 x 5 x 185

BBB
5 x 10 x 95

BB Curls
5 x 10 x 75lbs

BB Shrugs
3 x 10 x 185

Dips
3 x 10 x bodyweight

Lateral raises
3 x 12 x 27.5lb dbs

Conditioning
20min LISS treadmill

Weight
176.4
 
Dustin07 said:
Overhead Press
5 x 65
5 x 85
3 x 100

5 x 120
5 x 130
9 x 140

1 x 145
3 x 155
3 x 165

Push press
3 x 5 x 185

BBB
5 x 10 x 95

BB Curls
5 x 10 x 75lbs

BB Shrugs
3 x 10 x 185

Dips
3 x 10 x bodyweight

Lateral raises
3 x 12 x 27.5lb dbs

Conditioning
20min LISS treadmill

Weight
176.4
Click to expand...

That’s a whole lot of pressing, and then, seriously, you did lateral raises with 27.5 lbs? I sometimes have to use 10s after my shoulders are beaten. Are you doing them strictly or leaning down and bending your arms? In any event, impressive workout.
 
jinxie said:
That’s a whole lot of pressing, and then, seriously, you did lateral raises with 27.5 lbs? I sometimes have to use 10s after my shoulders are beaten. Are you doing them strictly or leaning down and bending your arms? In any event, impressive workout.
Click to expand...

I'm not fully upright, but I'm not bent over at a 90 like this guy either. When I look in the mirror from a side profile a few weeks ago I noticed my shoulders rolling forward a tiny bit. Actually, I never would have noticed it but my wife thought she saw it in herself, so then of course I did, lol.

But I'm trying to engage the traps and delts in a way that pulls my shoulders not just straight back behind me, but also upwards, more like a 45 degree angle up and back if that makes sense, to fix symmetry?? so I've been doing my laterals with a slight bend, and I've also been doing my shrugs with a slight bend trying to get that fixed, I honestly think after only a few weeks it's made a big difference.

The key here to me is trying to find that movement which compliments how the shoulders naturally want to move while engaging that direction/muscle area to the best of my ability. I'm super sensitive to the possibility of shoulder injuries so I'm always trying to carefully listen to my body when I'm pressing, dipping, squatting, etc to make sure that the mechanics of my form seem to really match what my joints were designed to do.... hope that makes sense.

as far as the weight goes, I do use some cheat but I also feel if I go extremely strict I'm more likely to cause some injury there too. 27lbs sure doesn't look like a lot of weight lol I usually don't post how much I'm lifting for accessories like that cause I'm just doing it to feel the pump and know I'm engaging the muscle more than I am to PR or something.

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dapack said:
Reverse hypers are interesting. When I can actually start a routine might try them out.
Click to expand...

Yeah man I really am loving them. It's hard for me to always motivate to throw them in, and it does NOT take very much weight to feel a good reaction!
 
I forgot I also did snatch grip bent over barbell rows on my pressing day but it was just 3 x 10 x 135lbs for symmetry purposes as well
 
Gotcha on the lateral raises. Makes sense. I do mine upright with arms pretty straight, and I never go higher than 20 lbs for sets of 8-10. By the time I get to these, my shoulders are burning. In any case, that’s a good amount of weight after all that other stuff.
 
jinxie said:
Gotcha on the lateral raises. Makes sense. I do mine upright with arms pretty straight, and I never go higher than 20 lbs for sets of 8-10. By the time I get to these, my shoulders are burning. In any case, that’s a good amount of weight after all that other stuff.
Click to expand...

If I were to go very strict I would probably not go any heavier than that. I feel like when it's very strict I can feel my shoulders being put in a position where something could tear, so I'll cheat a bit to start, and I'll cushion the eccentric some with a little bend in my knees to absorb the fall. I do try to keep them as controlled and slow as possible and I go after a shoulder pump... it's really hard to explain I just feel like cheater curls and other methods of 'cheating' reps gets a really bad name but in actuality I feel like sometimes it's a little safer when done right
 
Squats!
5 x 110
5 x 135
3 x 160

3 x 190
3 x 215
7 x 245

1 x 255
1 x 270
1 x 285

3 x 10 x 135

Front Squats
3 x 10 x 95

Hypers
3 x 10 x 50lbs

Conditioning
20MIN LISS

Weight
175

Those Hypers... It doesn't look like a manly amount of weight but I feel it. I'll try to go up after deads this week
 
Last edited:
Nice sesh. You’re ready for 300 lbs man. I was about there before this injury. Definitely lagging for me.

Anyway, you’re on mad roll since your deload!
 
thanks man, I appreciate that. especially considering how heavy that felt last night.
one thing I don't understand about genetics is why 300lbs is such an insane marker. I've hit it many times but it's always that big one. I think lifetime PR is 345.

Same with Bench. I can always get back to 270, but always chasing 300. Deads... can always get over 400, but always chasing 500.

Press I have no idea, I can pretty much always get back to 185, but my pr is 200 or 205.
 
For log purposes:
Calories are at 1950
pro = 172
cho = 169
fat = 61

Supplements
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Omegas
Fiber
Arganine

And that's basically it
Pre-Workout
+post workout recovery shake (38g cho, 12g pro)
 
Dustin07 said:
thanks man, I appreciate that. especially considering how heavy that felt last night.
one thing I don't understand about genetics is why 300lbs is such an insane marker. I've hit it many times but it's always that big one. I think lifetime PR is 345.

Same with Bench. I can always get back to 270, but always chasing 300. Deads... can always get over 400, but always chasing 500.

Press I have no idea, I can pretty much always get back to 185, but my pr is 200 or 205.
Click to expand...
There with you on deads. Can always get to around 465 but that is it. Time is not on my side but would love to get 500 on deads.
 
Dustin07 said:
For log purposes:
Calories are at 1950
pro = 172
cho = 169
fat = 61

Supplements
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Omegas
Fiber
Arganine

And that's basically it
Pre-Workout
+post workout recovery shake (38g cho, 12g pro)
Click to expand...

You need to eat if you want to hit those elusive values, brother. You can afford it now, while maintaining your sexy figure.
 
jinxie said:
You need to eat if you want to hit those elusive values, brother. You can afford it now, while maintaining your sexy figure.
Click to expand...
Maybe, but I did add 100 cals per day already, but yeah I agree first sign of next plateau and I'm in trouble.

Bench Day!

5 x 95
5 x 115
3 x 135

3 x 160
3 x 185
10 x 205

3 x 225
1 x 240
1 x 250

Incline bench
10 x 95
4 x 10 x 115

Decided to try inclines for my BBB 5x10 today to mix it up

BB rows
3 x 12

Super set with

Dips
3 x 10 +25lbs

DB Curls
5 sets

Super set with
DB flies
10 x 22.5
10 x 30
10 x 35

I havent done them in ages

Tricep extensions
3 x 10 x 30lb db

Conditioning
20min LISS

Weight
175

Trying to do different accessories each time I come in sort of since it's just accessory work, hoping for a little muscle confusion
 
Honestly feels like a super lazy day. Typing this from the treadmill and I have a killer pump still. Usually flat and tired by end of workout. I feel sorta short changed.
 
Dustin07 said:
Maybe, but I did add 100 cals per day already, but yeah I agree first sign of next plateau and I'm in trouble.

Bench Day!

5 x 95
5 x 115
3 x 135

3 x 160
3 x 185
10 x 205

3 x 225
1 x 240
1 x 250

Incline bench
10 x 95
4 x 10 x 115

Decided to try inclines for my BBB 5x10 today to mix it up

BB rows
3 x 12

Super set with

Dips
3 x 10 +25lbs

DB Curls
5 sets

Super set with
DB flies
10 x 22.5
10 x 30
10 x 35

I havent done them in ages

Tricep extensions
3 x 10 x 30lb db

Conditioning
20min LISS

Weight
175

Trying to do different accessories each time I come in sort of since it's just accessory work, hoping for a little muscle confusion
Click to expand...

Nice workout. What did you use for your bench max input, 255? I think you’re light. You can hit 270+.
 
jinxie said:
Nice workout. What did you use for your bench max input, 255? I think you’re light. You can hit 270+.
Click to expand...
Yeah I think 250 but I sorta based my numbers off reasonable maxes I knew I could hit for this cycle. Set squats at 300, press at 185 and deads at 435.

So my hopes is I'm building a good foundation for next cycle while I get nutrition dialed too

That's the toughy right now. I'm so cute dialed. Experimenting with what I can add without gaining the bad pounds, only the good.

The scale can say 200 for all I care if I stay lean lol
 
My commute is exhausting me this week. I hate to bitch but it's been taking 90+ minutes to get to the gym lately on my way home.

Decided to push deadlifts off till tomorrow and pressed instead today since I was supposed to dealdift yesterday but 2+ hr commute... I was just spent.

Press
5 x 65
3 x 95
3 x 105

3 x 115
3 x 135
7 x 150 (grinder but hit amrap goal for cycle PR)

1 x 160
1 x 170
0 x 2 attempts at 185
1 x 175

BBB
3 x 10 x 95


Calling it there. I hit my amrap and I don't want to go backwards by pushing too hard when I'm already dragging

Weight
176
 
Deads!
10 x 155
5 x 195
3 x 235

3 x 275
3 x 315
8 x 350

1 x 380
1 x 390
1 x 410

5 x 10 x 185

Weight
176

Notes:
That's about a 6 yr PR. First time pulling 410+ since my back injury in 2015 I think. I've hit 405 I think twice since then but I was happy to throw the extra five on there today to show myself I had it

Strapped for time today so no extra conditioning or accessory work but I have a feeling this will trash my cns plenty.
 
That sucks about your commute.

Very nice pressing (150x8!!!) and exceptional DLing! Imagine if you hadn’t done the 350x8 set!
 
jinxie said:
That sucks about your commute.

Very nice pressing (150x8!!!) and exceptional DLing! Imagine if you hadn’t done the 350x8 set!
Click to expand...

Thanks man!
Yeah I'm torn, we'll see how this week goes but my body feels trashed today so I'm already going to move things around. Going to squat tomorrow instead of today, and bench today instead of tomorrow. When Thursday rolls around I'll decide if I'm going to 531 my DL or just deload a week early.

Back in my competition days I grew to understand pretty quickly I couldn't pull over 400lbs 2 weeks in a row so I may be back to that... may need to do a lower weight week and rest a bit. seems silly after only 2 weeks but it's been a good 2 weeks.
 
Bench! (Swapping with Squats today)

5 x 95
5 x 115
3 x 135

5 x 170
3 x 190
8 x 215

3 x 225
1 x 235
1 x 245

3 x 12 x 155

Press (subbing BBB for some press work)
10 x 105
5 x 115
5 x 135
2 x 10 x 95

Chin-Ups (to chase @Hyde )
10 x BW
5 x +25
5 x +50
3 x +75

DB Curls
4 sets

Tri extensions
3 x 15

Bicep curl machine
3 x 10

Weight
177
 
Squats
5 x 110
3 x 135
3 x 160

5 x 210
3 x 230
6 x 255

1 x 275
1 x 290

3 x 10 x 135

Front Squats
2 x 10 x 135

EMOTM Clean and Jerks
7 rounds (27 reps?)
Wanted 10 rounds but long lost buddies showed up and started talking in the middle of it ...

LISS
20 min treadmill incline

Weight
176
 
Sometimes, SOMETIMES it’s worth it for that friend interaction mid training. But it always throws things off the rails, no doubt!
 
Deads!
5 x 155
5 x 205
3 x 235

5 x 295
3 x 335
6 x 370 (target amrap qty)

Deficit deads (25lb bumper plate)
3 x 10 x 185

BB rows
3 x 10 x 155

Weight
177

Notes
Stopped at my prescribed programming without joker sets because I didn't feel like it was worth a failed set or trashing my cns. This is a good finish for a 3 week cycle. Deload starts tomorrow with the holiday weekend.

Wanted to press today as well but didn't think it would be effective.
 
Dustin07 said:
Squats
5 x 110
3 x 135
3 x 160

5 x 210
3 x 230
6 x 255

1 x 275
1 x 290

3 x 10 x 135

Front Squats
2 x 10 x 135

EMOTM Clean and Jerks
7 rounds (27 reps?)
Wanted 10 rounds but long lost buddies showed up and started talking in the middle of it ...

LISS
20 min treadmill incline

Weight
176
Click to expand...

Rocking the squat despite feeling trashed — well done!
 
Dustin07 said:
Deads!
5 x 155
5 x 205
3 x 235

5 x 295
3 x 335
6 x 370 (target amrap qty)

Deficit deads (25lb bumper plate)
3 x 10 x 185

BB rows
3 x 10 x 155

Weight
177

Notes
Stopped at my prescribed programming without joker sets because I didn't feel like it was worth a failed set or trashing my cns. This is a good finish for a 3 week cycle. Deload starts tomorrow with the holiday weekend.

Wanted to press today as well but didn't think it would be effective.
Click to expand...

Haha, oh well for the early deload. Way to stick to it including getting to the OHPs later.
 
Dustin07 said:
Changed my mind.

Press!
5 x 65
5 x 95
5 x 115

5 x 135
3 x 160
5 x 160

3 x 10 x 115
Click to expand...

Did you really do 2 sets at 160? Or 1 at 145-150? In any case, 5x160 is great! Making that move from 185 to 200!
 
jinxie said:
Did you really do 2 sets at 160? Or 1 at 145-150? In any case, 5x160 is great! Making that move from 185 to 200!
Click to expand...

ah damn, thank you for catching that! should have been one set at 150, then the 1 at 160.
I'm feeling really good this week but I'm going to force the rest week/deload for another day or two before I start hitting it hard. like @dapack I did start to feel some knee soreness last week but mine is from squats (which is new) since I haven't been doing any running. Feeling fantastic now though and will probably start up the next cycle here on I think Thursday or Saturday.
 
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