[BCR]

Changed some things around and it seems to be working.

Pulled 455x2 paused conventional.

Thats an all time Conv PR for me.

This is only 20lbs under my all time sumo max.

[BCR]

Day of the Dead....

Deadlift - 415x3
Squats - 315x3x2
Machine Rows - 155x4x15
Barbell Curls - 70x30, 16, 15

Trying high rep assistance work. And trying to squat after deads. Its good for the lower back.

[BCR]

2nd Bench day (supposed to be a light day but I felt decent)

Paused bench - 225x2, 235x2, 245x2, 255x2, 265x1
Seated Mil Press - 100x3x10
Skullcrushers - 80x3x15
Ab wheel 3x10

Probably went too heavy on this bench day, and it will effect my normal heavy day. We'll see.

We'll also see if I remember to post.

[BCR]

Day of the Dead....

Deadlift - 365x4x3
Squats - 265x3x4
Machine Rows - 160x4x15
barbell curls - 75x20, 15, 12

2nd week of deads cycle. Felt good.

[California Jack]

Originally Posted by BCR

Bad ass on my knees
I am the creep with the creaks
Pink underwear lives

Rereading Brads log. Found this nugget from a master. But disturbingly I thought.......


Bad ass on my knees
You gonna pray for me boy
Gonna pray real good



My first Deliverance haiku.

[BCR]

The sound of banjos
Will make some men scatter fast
But Jack comes running

Its on!

[California Jack]

You win!

[BCR]

Bench day

Flat bench - 195x5, 205x5, 215x5, 225x4, 235x4 all paused
Seated Mil Press - 100x3x10
Skulls - 80x3x15
Ab wheel - 3x10

Day of the Dead....

Deads - 385x3x3 paused
Squats 285x3x3
Machine Rows - 160x4x12
Barbell curls - 75x3x15

[BCR]

Squats - 135, 145, 155, 165, 175, 185, 195, 205, 215, 225 all for 5
Barbell curls - 85x5x10

Light day with some volume. Simpe stuff.

[BCR]

Day of the Dead.....

Deads - 405x2x3 paused
Machine Rows - 140x6x12

I've decided to do a very basic routine, and bailed on hitting everything twice a week. Was getting burnt out, and probably lifting too heavy on my 2nd day.

Gonna stick with 2 lifts a day with a little more volume, lifting just 4x a week. So far I like how it feels.

[BCR]

Bench day...

Flat bench - 185x3, 205x3, 225x7x3 all reps paused
Dips - 5x12
Ab wheel - 3x10

[BCR]

Assistance work.....

Seated Mil Press - 115x6x5
Standing calves - 230x5x20
Band pullaparts - 2x25

Day of the Dead....

Deadlifts - 425x3 paused conventional
Sumo - 225x8 (farting around)
Machine Rows - 150x6x12

425 felt pretty good. My old Conv 3RM was 415.

[Detectorist]

Is the picture your wife or GF?

[BCR]

Nah, just a special friend.

[BCR]

New Deads cycle started....

Conventional Deads - 355x5x3 paused
Sumo Deads - 315x3 paused
Machine Rows - 155x6x12

[BCR]

Seated Mil Press - 145x6x2
Standing Calves 230x5x26
Band pullaparts - 3x25

Flat bench - 205x5x5 paused
Skulls - 90x5x12
Hanging leg raise - 3x7

Conv deads - 375x4x3 paused
Sumo deads - 225x10 paused
Machine Rows - 155x5x12

[BCR]

Seated Mil Press - 120x6x5, and 95x13
Standing Calves - 230x5x25
Band pullaparts - 3x20

Conv deads - 395x3x3 paused
Sumo deads - 275x8 paused
Machine Rows - 155x5x12

[BCR]

Assistance work....

Seated Mil Press - 130x5x4, and 95x15
Standing Calves - 230x5x27
Band pullaparts - 3x22

Day of the Dead...

Conventional deads - 435x3 paused
Sumo deads - 315x5 paused
Machine Rows - 155x5x12

435x3 paused is a new 3RM for me. Yee-Haw!

[BCR]

Been a while since posting.

Day of the Dead...

Conv deads - 405x2x3 paused
Sumo deads - 315x5 paused
Light squats - 135x3x10
Machine Rows - 160x4x12

[Detectorist]

Good job on the deads. I know how exhausting they can be.

[BCR]

Day of the Dead....

Conv deads - 375x3x3 paused
Sumo deads - 325x5 paused
Light Squats - 145x3x10
Machine Rows - 160x4x12

DB bench - 75x3x10
Incline DB - 50x3x13
Dips - 3x12
Ab wheel - 3x9

My shoulders have been bothering me a lot lately. Oddly, nothing seems injured, they just feel overworked.

Not sure what the problem is, but i can feel them giving out while benching with a barbell. So I've been doing light DB bench instead to give them a break.

I've always liked DB bench over barbell anyways. Feels much more natural to me.