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Getting Artificially Strong (and complaining about Cardio)

Snatch Grip Rack Pull
245# x1
315# x Fail
295# x1
245# 5x3

Rehab Circuit 3x
Barbell Curl x10
Hammer Sup/Pro x20
Tyler Twists x10

Grip definitely a limiting factor on the rack pulls. Way off my lifetime DL PR of 385#. Elbow is feeling way better, but the hammer work got it squawking a bit
 
Seated Press
95# x5
115# x3
135# x1
155# x1
165# x Fail
95# x15

Rehab Circuit 3x
Barbell Curl x10
Hammer Pro/Sup x10
Reverse Tyler Twist x10

Elbow flared up a bit, especially on the rep test. 155# is my lifetime standing press PR. Rehab work is becoming less painful, especially the hammer.
 
Snatch Grip Rack Pull
245# x3
315# x1
335# x1
365# x1
385# x1
405# x1
435# x1

Bought some figure 8 straps and wow. Previously I had tried double overhand as I tore my bicep last time I pulled mixed grip. I think the straps just gave me a lot more confidence on the pull. 140# more confidence lol. 435# is all my weights, pretty much the most I can load onto bar too because they’re bumpers.
 
Buffalo Bench
135# x3
165# x1
185# x1
205# x1

DB Bench
55# x15

Perfect Push Up x11

Failed 205 last week, hit it this week. Pretty grindy rep, but I at least tied my straight bar PR. The DB bench felt good, but I honestly think the Buffalo bar gives me an even bigger stretch at the bottom. Push ups were way harder than I expected, the rotating handle adds more than I thought.
 
Hatfield Squat
260# x3
295# x3
335# x3
370# x1
330# x10

Felt pretty good, elbow is feeling immensely better. Got all my testing done, ready to jump on an actual program again.
 
3/5/1 10s Pro FSL BBB W1
Buffalo Bench
100# x10
125# x10
140# x10
100# 5x10

Seated Row - Death By
Purple Band - 11+10

Decided to run 5/3/1 but going for high volume hypertrophy. This is a Homebrew program I saw on Reddit. It’s basically 5s Pro ran at a 75% training max for sets of 5. Planning to still have one Giant day per week with just a 30 minute AMRAP.

Felt good, elbow is much improved. The workout wasn’t too bad, but afterwards I can just feel the fatigue in my chest. It was supposed to be 110# and not 100# but I don’t have the ability to do that with my plates lol.
 
3/5/1 10s Pro FSL BBB W1
Hatfield Squat
230# x10
260# x10
295# x10
230# 5x10

Death By Glute Hip Glide
7+5

I came into this knowing the 5x10 was gonna suck, was super surprised at how much the glute hip glide sucks. I cramped something fierce.
 
3/5/1 10s Pro FSL BBB W1
Seated Press
80# x10
95# x10
100# x10
80# 5x10

Death By Arm Blaster Curls 45#
11+10

Idk what I was doing for the seated press sets because when I went to log my weights were a mixture of next week and this week lol. I finally bit the bullet and ordered some 5# plates so I’ll stop having to round so much at these lower weights.

Otherwise, felt good. Did some static holds to continue to heal my elbow but it feels way better.
 
3/5/1 10s Pro FSL BBB 3/5/1 W1

Snatch Grip Rack Pull
230# x10
260# x10
295# x10
230# 5x10

f@#$ed up my maths again, was five pounds under every lift. I need to start just writing down the plate combos before I start lol. No idea what this kind of volume will do as I’ve never done pulls like this, so I cut accessory work. Will add it in next week.
 
10s Pro 3/5/1 FSL BBB W2

Bench
100# x10
115# x10
140# x10
100# 5x10

Death By Seated Row
Purple Band 11+9 rounds

Death By Armblaster Curls
45# 13+10 rounds

Ho lawdy, was I sore after those rack pulls. Messed up again and ran the top set from last week instead of the correct one. I am really not smart enough for 5/3/1, there’s a reason I excelled in the Giant I suppose. Lost a rep on the rows, but gained two rounds on the curls. Got a crazy pump. Golf elbow is almost basically gone, feeling stronger and healthier.
 
3/5/1 10s Pro BBB FSL W2

Hatfield Squat
* 210# x10
* 245# x10
* 280# x10
* 210# 5x10

Death By Abwheel
* 6 Rounds

Death By Abmat Situps x3
* 4 rounds

Lungs were burning on the squats, 80 is definitely a cardio fest. I need to start doing more cardio again to alleviate.

I don’t think I’ve done direct ab work since like 2021 so I took it real conservative. Hopefully enough where I’m not fighting ab DOMS all week.
 
3/5/1 10s Pro BBB FSL

Seated Press
75# x10
90# x10
100# x10
75# 5x10

Death By Lateral Raises x2
10#- 8 rounds + 10

Death By Overhead DB Extensions
40#- 10 rounds + 6

Felt good, the lateral raises got a nice pump going. Didn’t have quite the mind muscle connection going with the triceps yet, need to work on it.
 
3/5/1 10s Pro BBB FSL

Snatch Grip Rack Pull
215# x10
250# x10
285# x10
215# 5x10

Death By Pin Hip Thrust
225# 9+8 rounds

Death by Glute Ham Glider
11+10 rounds

Felt really good on the rack pulls, got a good booty pump going with the death by accessories. I bought a 36kg American Barbell comp bell and pressed it a couple times. Minimal pain on the clean or the press from the elbow, but definitely still felt some strain. Probably still a couple weeks out from incorporating them again.

On another note, the American Barbell comp bells aren’t a real comp bell. This thing is larger than my 40kg cast irons were. Just a stupidly large bell, but it does have a good handle.
 
3/5/1 10s Pro BBB FSL

Buffalo Bar Bench
115# x10
135# x10
150# x10
115# 5x10

Death By Seated Row
Purple Band 10+7 Rounds

Death By Armblaster Curls
45# 14+11 Rounds

This was the heavy week of the cycle, and it was heavy lol. I was struggling on the 150 and then the 5x10 was a fight. I keep losing reps on the seated row, because the back fatigue from the high volume rack pulls is brutal. Loving curling again, idk what it is but it’s so enjoyable hit a 15 rep PR.
 
3/5/1 10s Pro BBB FSL W3

Hatfield Squat
245# x10
280# x10
310# x10
245# 5x10

Ouch, this was a rough one. I got dizzy, light headed, nauseous, the full gamut. Idk if this is because my wife is sick and I’m catching it or just it being the peak week of some crazy volune. Whatever it was, survived it but cut the accessories.
 
Haven't been logging the greatest. Took last week to deload, try my hand at some C&P's...still tendon issues. I am going to try and run a bit of a Frankenprogram with the hope of hypertrophy. Just have felt listless after stopping Giant.

Seated BTN Press - 70#
x23, 2x13

Seated DB Press - 25#
4x10, 1x15

Double KB Press - 24kg
x6, x7

Lateral Raise - 15#
3x15, 1x13

DB Skullcrusher - 15#
2x10, 1x15

Inspired by this bench day. Felt good, loving the BTN Press it feels so much smoother than a normal barbell press to me. Shoulders cooked after all this.
 
Russian Bear

Deadlift
300# x5
270# x5
240# 15x5

The top set was actually pretty tough, but then the 240s felt like I could pull five for eternity. Called it at 15 because it’s my first week and I don’t want to be hobbled. Going to increase the top set 10 pounds next week.
 
10/26

Buffalo Bench -115#
x18, x12, x10

DB Bench - 35#
4x10, x18

Hand Release Pushups
2x12

Chest Flies - 15#
3x15, 1x20

Tate Press - 15#
2x10, x25

10/27
Hatfield Squat
350# x5
315# x5
280# 4x5

Bench day felt good, I am really liking this lighter weights higher rep stuff. It’s fun.

Squat day was just all around failures. My rack has become askew for a bit now and I was too lazy to fix it. Well it got to the point where on two re racks I missed my monolift and had to dump the bar. I think that really tanked my volume effort, but also my cardio is just for the dogs right now and I’m obese af.
 
Seated Row - Purple Band
x22, x12, x13

Seal Row - 35#
4x10, x11

Batwing Iso Hold - 16kg
15 secs, 25 secs

Arm blaster Curls - 45#
3x15, x20

Seated DB Curls - 15#
2x10, x20

Nice little pump, excited to see the progress on this. I have never really focused on back beyond deadlifts/cleans before.
 
Behind the Neck Press - 75#
x21, x11, x9

Seated DB Press - 27.5#
5x10

Double Kettlebell Press - 24kg
x8, x7

Lateral Raise - 15#
3x15, x10

DB Skullcrusher - 17.5#
2x10, x15

Felt good, got a nice burn going in my shoulders.
 
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