Augeleven’s log

[augeleven]

ambw - 212.2/212.5
diet day 4 yesterday 3934 cal/276p bingey binge

531(+boom) F(-at) loss. 1.3.5

Deadlift, beltless
135x5
225x5
265x5 went to straps here cuz I’m a wuss
295x5
335x5
370x5@felt heavy?
295x5x2
295x5x2 with a .75” deficit
295x5 with a 1.5” deficit

superset with

Hanging leg raise
x10x2 mostly a shoulder girdle warmup
Chin-ups
bw +10x10,x8x3
Dips
bw +10x10x4
time 51 minutes!!! Fail. The book says these should be complete in under 45 minutes.

First leader cycle is pretty much wrapped up minus a cardio day. Not sure if I should take a preemptive deload like the old man I am, or just jump into 3s week.

The second cycle increase the volume sets from 5 to 7.
I’ll probably keep my TM for deadlift and maybe press, and bump bench and squat.

[DanCR]

bingey binge

Just took her kids for blizzards at DQ, had no intention of having one myself, of course then I did. I'm rationalizing it as being a drop in the ocean of what's gonna be a super binge weekend.

[augeleven]

Yesterday I did a little less than half the hike I did last week, but with twice as many kids. Less physical exercise more emotional exercise. They had fun, so - win!
ambw - 213.5/212.3
diet - have been eating at and around maintenance. Gotta try harder

531(+boom) F(-at) loss. 1.4.1 Now with deloads!!!

Cambered Bench
40x5
90x5
130x5
150x5
170x5
190x3
210x3 @8.5? This is my new training max for next cycle

BB row, from a hang. 2 min rest
135x15 felt a pump
155x11
175x4 boo

Ez curl
65x10x3 felt easy heavier than 60
—ss w/—
Triceps pushdown, rope
40x12x3 too light

Upright row
65x10x2 felt a twinge in my left mid traps
—ss w/—
Triceps pushdown, rope
45x10


time: a bit under an hour.
Deload week plan:
0)baby the elbows
1) cut back on volume especially in supplemental and chin-ups
2) hit my next cycle’s training maxes for at least an easy single
3) ditch main exercise supersets
4) try to do more easy cardio

[augeleven]

ambw - 212.9/212.4
diet - 2348cal/174p

531(+boom) F(-at) loss. 1.4.2 deload

SSB Squat beltless and in running shoes
60x5
150x5
180x5
210x5 feeling dizzy
240x2 this got heavy
260x1
275x1@9ish. Boo

heel elevated on 1.5” of rubber mats
135x5,8

super set with
Lat pull-down
95x15
110x12,15,15,15

Alternating with
LTE
65x8,10,10,10

time: 37 minutes

[augeleven]

No cardio yesterday

531(+boom) F(-at) loss. 1.4.4 deload

Press kneeling
45x5
65x5
85x5
105x5
115x2
125x1
135x3@9

Superset with

Lat pull-down
120x12x4
Heel/-elevated Squat, SSB bar
135x10x3

then
upright row, wide grip
75x10x3

About 30 minutes