Squart:
105×5
135×5
150×5
150×5
took longer to throw plates onto this than to squart.
Press:
65×5
85×5
100×5
125×5
swole mode = on.
Deadlift:
185×5
225×5
275×5
335×5
oh lawd. First 4 reps of 335 was mad fast. last one was slower because grip was slipping and the uni gym chalks sucks.
Happy Leap Year Day!
Ate 300 cals yesterday. 205 was harder than it should have been, but reps were still fast. Need to keep chest up when coming outta the hole.
Bench Press:
105×5
115×5
135×5
145×5
165×5
top set sucked ass. first 4 reps on 165 were fast as fuark, then hit the pegs on the way up which made that rep harder(read wobblier) than it needed to be. +5 friday. did 20 pullups before benching and i think the small back pump may have helped keep stable.
Rows:
95×5
115×5
135×5
155×5
175×5
fuarrk back pumps.
Here’s a conversation i heard while rowing:
Guy 1: Dude i go through 5 lbs of muscle milk, 4 lbs of whey and 1lb of peanut butter in 3 weeks.
Guy 2: Cool dude, you’re finished your cycle right?
Guy 1: yea, started PCT today. using clen as PCT.
Guy 2: Have you ever heard of tren?
Guy 1: Yeah, GNC has it. That shit is dangerous.
Squat:
100×5
135×5
155×5
175×5
205×3
155×8
top set was fast as fuck. it appears that not letting my back round gives me more speed.
Bench Press:
95×5
105×5
135×5
145×5
165×3
135×8
top set woulda been faster if i had someone help me unrack the bar. Im sure i can manage next weeks 165×5, but i might need to grab a spotter to help unrack, since im losing a bit of tightness from a fucked up bench height. The lower setting is at 4 board height, and the higher setting is a little higher than lockout so i look weird as fuck(no surprise here) getting the bar outta the rack.
Barbell Row:
95×5
115×5
135×5
155×5
175×3
155×8
Fuarrk back pumps. lats = destroyed.
need to eat more so i can win 165 and 170 bench next week.
Squat:
100×5
135×5
145×5
145×5
Press:
65×5
80×5
95×5
120×5
Deadlift:
135×5
185×5
275×5
325×5
Couple of guys from the PLing team were there today and one of em said “good set” to me after i finished my 325 set. For about 30 seconds, i felt the glory of being recognized for something, then returned to the feeling of solitude and hating everything/everyone around me. Also some angry Indian guy was scowling at me the whole fucking time. I hope he wasn’t serious… I am a homophobic… Aced my organic chem test. did ok on my math one. wayy too many problems for a 1 hour test.
The bet is that i need to bench 2 plates by april 15th. On Friday, i tested max, and i hit 190×1 but failed 200×1, so im assuming 195×1. Started Madcows since i DONT want to lose $50 for not adding a measly 30-35 lbs on my max which i think is completely doable.
new form feels much better. tried to be as explosive as possible like fuzzy told me to do.
Bench Press:
95×5
105×5
115×5
145×5
160×5
loll. 145×5 felt heavier than 160.
Row:
95×5
135×5
145×5
155×5
170×5
done pendlay style. pretty nice pump tbh.
Chest – Incline Smith Press
TT: 155x22RP
LT: 150x21RP
increased the incline a little bit more. like it this way much better.
Shoulders – DB Shoulder Press
50sx10
50sx8
im liking 2 straight sets better on these.
Back Width – Chins
BWx15RP
oh lawd. breakdown went 9/3/3. gonna keep at em until i hit closer to 20, then add weight.
Back Thickness – Barbell Row
TT: 155x20RP
forgot straps. woulda had more if grip didnt suck.
Deadlift:
275×5; 315×3; 340×3
easy. imma pull mid 500s by the end of the year so that my deadlift will be even higher than my squat+bench.
are nowhere to be found… yet.
Biceps –Incline DB Curl:
TT: 35s x 24RP
LT: 30s x 26RP
Forearms – Reverse Curl:
50x18SS
Triceps –Smith RGBP:
TT: 150 x 30RP
LT: 145 x 25RP
Legs –Squat:
175X5
205X3
230X1
205X3
175X5
Pretty solid session. Lost 2 reps on curl, but still hit 15-25RP range. went up in RGBP, and squats were smooth except for that single which setup sucked.
Chest – Smith Incline Press
TT: 150 x 21RP
LT: 145 x 17RP
Shoulders – Seated DB Press
TT: 45 x 20RP
LT: 40 x 20RP
Back Width – Underhand Grip Pulldowns
TT: 165 x 23RP
LT: 160 x 21RP
Back Thickness – Deadlift
TT: 240×3; 275×3; 315×3
added weight and reps on smith incline. kinda lold at shoulder presses. hit 13 before failure on the first RP, and my rep range on those is 15-25, shit went down fast on those though. Dont know why but i hate pulldowns. ill still do em, but im gonna look for a better exercise than pulldowns once i can rotate lifts. Thinking either chinups in the 10-15RP range or rack chins. But i feel like rack chins are for fat people 
Deads took 2 minutes lolololol.
Biceps – Incline DB Curl:
TT: 30s x 27RP
Forearms – Spider Curl:
TT: 40s x 18 SS
Triceps – Smythe RGBP
TT: 145 x 25RP
Legs – Squat
TT: 155×3; 195×3; 215×3
Sticking with floor deads and squat with a 5/3/1 rep scheme, deload those when needed. Takes 2 weeks to complete a cycle on those lifts instead of 4. Doing curls real strict and seeing what happens instead of using momentum.
Gonna get 16+ inch arms by the end of the year.
Smythe Incline Guillotine Press: 145 9/5/3 = 17RP
DB Shoulder Press: 40s 10/5/5 = 20RP
UH Grip Pulldown: 160 10/6/5 = 21RP
Rack Pull: 405×8; 225×16
doievenlift 