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Getting Artificially Strong (and complaining about Cardio)

Deadlift
190# - x10
200# - x10, x12

RDL
95# - 3x10

Good Morning
95# - 3x10

Seal Row
35# - 2x15

Shrugs
275# - 2x15

Situps
2x15

Leg soreness wasn’t as bad as I expected, still kind of sucked but it wasn’t like an elevator only kind of suck. Going to add in my fanbike programming again next week. Looks like the volume has a pretty massive jump, should be fun.

Decided on a thread title change, haven’t C&Ped in awhile. It will be interesting to see how the AI adapts as it gets more data, I had an end of week questionnaire with fill in forms. I wonder if it does keyword searches or if that’s just for my own journaling purposes.
 
Bench
130# - 4x10, x13

Illegally Wide Grip Bench
115# - 5x10

Camber Bench
115# - 5x10

Wide Grip Lat Pulldown
110# - 4x15

DB Seal Row
35# - 4x15

Armblaster Curls
50# - 4x15

That was some volume. Whew. Exhausting.
 
Squat
200# - 5x10

Front Squat
95# - 5x10

SSB Squat
115# - 5x10

Goblet Squat
20kg - x15
40# - 2x15

BSS
x15

I cut it short, ‘twas dying. I forgot to complain last post, but my hamstrings are sizzled from all the RDLs and Good Mornings. I haven’t walked like a human being in days, I resemble Cotton Hill hobbling around. I could just tell that pushing through those next two sets of BSS wouldn’t set me up for success. I am unsure what to do this day because I’m training at home and don’t have any machines so it’s just squats after squats after squats.
 
4/12
Seated Press
95# - 4x10, x13

BtN Press
75# - 5x10

Wide Grip Press
75# - 5x10

Lateral Raise
25# - 4x15

DB Tricep Extension
40# - 4x15

Tricep Pushdown
30# - 4x15

4/13
Deadlift
200# - 4x10, x13

Romanian Deadlift
95# - 5x10

Good Morning
95# - 5x10

Close Grip Landmine Row
60# - x15
45# - 2x15

Shrugs
275# - 3x15

Situps
3x15

I was fairly wrecked all week from the squats, probably the most pervasive DOMS I have ever had. Survived it though and finished the week strong. Still getting used to the Landmine rows, a more intelligent setup and I should be able to bump the weight.
 
4/15
Bench Press - 135#
4x10, x14

Illegally Wide Grip Bench - 115#
5x10

Buffalo Bar Bench - 115#
5x10

Wide Grip Lat Pulldown - 110#
4x15

Seal Row - 35#
4x15

Barbell Curl - 55#
4x15

Today
Back Squat - 190#
4x10

Front Squat - 95#
4x10

SSB Squat - 115#
4x10

Goblet Squat - 40#
3x15

BSS
3x15

Situps
3x15

Bench has been improving a lot, I think that’s a rep PR for me and after forty reps I’m happy about that. Maybe two plates will finally be conquered lol

After three weeks, I have completed a squat workout. Damn, the leg pump is something. Hoping that I can walk better as well, two straight weeks of waddling has been torturous.
 
4/17
Seated Press - 95#
4x10, x12

Seated BtN Press - 75#
5x10

Wide Grip Press - 75#

Lateral Raise - 25#
4x15

DB Extension - 40#
4x15

Tricep Pushdown - 30#
4x15

Today
Deadlift - 200#
3x10, x12

RDL - 95#
4x10

Good Mornings - 95#
4x10

Close Grip Pritchett Row - 55#
3x15

Shrugs - 275#
3x15

Sit-ups
3x15

Life made me schedule four days consecutively, was worried about it but my work capacity has definitely increased. I am also finally out of the DOMS stage. I hit the peak of this wave next week, then have a week off on vacation so I’m sure I’ll be in DOMS hell again soon lol.
 
Bench Press - 135#
5x10, x15

Illegally Wide Grip Bench - 120#
6x10

Camber Bench - 120#
3x10, x8, x9

Wide Grip Lat Pulldown
110# - x15
115# - 2x15
110# - 2x15

Seal Row - 37.5#
5x15

Armblaster Curls - 60#
5x15

This is the peak of the wave, great work capacity gains. Pretty sure this is a volume PR at 135 for me, and after 5x10! I shouldn’t have bumped the weight up on the camber bar, AI shut it down one set early.

Scared for squats lol
 
Back Squat - 190#
5x10

Front Squat - 95#
5x10

SSB - 115#
5x10

Goblet Squat - 20kg
4x15

BSS
4x15

Abmat Situps
4x15

‘‘Twas a bloody start to the day. Those BSS at the end are torture, because the pump is so insane that even with no load I’m shaking towards the end. Survived it though, my work capacity has definitely grown.
 
4/24
Strict Press - 100#
6x10

BtN Press - 75#
6x10

Wide Grip Press - 75#
6x10

Lateral Raise - 25#
5x15

DB Extension - 40#
5x15

Tricep Pressdown
30# - x15
35# - 4x15

4/26

Deadlift
205# - 4x10
214# - x12

RDL - 100#
5x10

Good Morning - 100#
5x10

Close Grip Pritchett Row - 60#
4x15

Shrugs - 275#
4x15

Sit-ups
4x15

That deadlift day wiped me out. I couldn’t eat enough and still felt like a walking corpse all day. I’m finally to where I’m not getting crazy DOMS, but of course I’m going on vacation now so I’m sure I’ll get DOMS hell when I get back.

A great first wave, my work capacity grew a lot, especially on bench.
 
Had a great week off! Did some light workouts in hotel gyms but nothing worth logging. Felt good and ready to hit it today.

Bench Press
135# - x8
140# - 2x8
145# - x8

Illegally Wide Grip Bench
125# - 4x8

Camber Bench
125# - 2x8
130# - 2x8

Lat Pulldowns
110# - x12
115# - x12
120# - x12

Wide Grip Pritchett Row
55# - x12
45# - 2x12

Bicep Curl
60# - 3x12

Felt really strong and recovered. Smashed the s*** out of my pinkie on the wide grip bench as I missed the j cup. Hopefully it isn’t too f@#$ed up for dead’s later in the week.
 
Squat
205# - x8
215# - x8
220# - x8

Front Squat
105# - 2x8
110# - x8

SSB Squat
125# - x8
130# - x8
135# - x8

Goblet Squat
24kg - 2x12

BSS
5# - 2x12

Situps
2.5# - 2x12

Felt really good, absolutely burying my squats on depth.
 
Overhead Press
105# - 2x8
110# - 2x8

Dips - Purple Band
4x8

Kettlebell Press
16kg - x8
20kg - 2x8
21kg - x8

Lateral Raise
30# - x12
27.5# - 2x12

DB Overhead Extension
45# - 3x12

Tricep Pushdowns
35# - 3x12

Switched out the variants for this one, didn’t love the wide grip press and I always get sketched by BtN. Nice to dust off the kettlebells again, might be a lofty goal but I’m hoping for 6x8 with the 24s at the end of the wave. Pressing felt really good today, I think I finally have my preferred grip for the overhead press.

The second day of DOMS on the quads is rough tho, the first day gives me such false hope only to be hobbling on the second day.
 
Deadlift
205# - x8
215# - x8
220# - x8

RDL
100# - x8
115# - x8
125# - x8

Good Morning
100# - x8
105# - 2x8

Close Grip Pritchett Row
55# - x12
65# - x12

Shrugs
295# - 2x12

Sit-ups
5# - 2x12

My hammies are still raging from the squats, but I pushed through and they calmed down a bit. Surprised at how easy the shrugs were, a big jump from the last wave.
 
Bench Press - 140#
5x8

Illegally Wide Grip Bench - 135#
5x8

Camber Bench
125# - 3x8
130# - 2x8

Lat Pulldowns
120# - 2x12
115# - x12
110# - x12

Wide Grip Pritchett Row
47.5# - 4x12

Barbell Curl
65# - 3x12
70# - x12

My bench is really humming along, with good progress on my wide grip and camber bar. I don’t want to get too excited because I’m still 4 months out but I think 225 is finally gonna happen lol.
 
Back Squat - 215#
4x8

Front Squat - 110#
4x8

SSB Squat - 135#
4x8

Goblet Squat - 24kg
3x12

BSS - 10#
3x12

Sit Ups - 10#
3x12

I am feeling fantastic on this wave, pushed the upper limit of the weight given to me by the AI. It’s crazy how much those Bulgarians suck though, they just whoop me at the end.
 
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