Medically Diagnosed with a Well Developed Appearance

[Allentown]

July 19
Week 12 Day 2
BW 204.4
Pause bench
205x1
186x3x4

Low bar pin squat (pin below parallel)
225x5
207x5x2

DB bench
60x10
55x10x2

64 min

Good session. Lifting again tomorrow, going out of town for the weekend and leaving Thursday so I want to get all 4 session in before we go.

[Allentown]

July 20
Week 12 Day 3
BW 203.8
Deadlift
430x1
370x3x4

Chest level pin bench
180x3x3

Box step up
2b2s chains x10x2

60min
Building up a little fatigue from first two days with no GPP day to break it up, but not bad. Dropped 5lbs on the deadlift volume but added 2 sets. Rest of the session I hit three sets with top weight from last week.

[Allentown]

July 21
Week 12 Day 4
BW 205
Low incline bench
180x3x4

Pendlay row
170x10
160x10x2

Dips
BW x10x3

51min

Easy session to end the week. More tonnage than last week day 4, felt a little easier despite doing 4 in a row. Honestly GPP day was possibly suppressing performance on days 3 & 4.

[Allentown]

July 22
Week 12 GPP 1

Easy 35min walk, then
5 rounds
5 sit to squat jump
10 hands off ground push up
12 band curls

Vaycay mild sweating

[Allentown]

July 25
Week 13 Day 1
BW 204.4
HBBS
310x1
275x2x4

TnG bench
195x4
185x4x2

Deficit DL
365x4
346x4x2

71min
Waist 35"

Not sure why so slow. Added a 2min rest before top sets, but that should have only added 4-5 min. Just lazy during warmups and switching exercises I guess. Lifts felt only OK, except for DL which felt good.

At least it looks like I didn't gain weight while not tracking on vacation?

[Allentown]

July 26
Week 13 Day 2
BW 202.6
Pause bench
205x1
190x2x4

Below parallel pin low bar squat
230x5
211x5x2

DB bench
60x10
55x11
55x10

58min

Second set of DB bench I told myself if it was @6 or 7 for rep 9 I would pause rep 10. My brain said "oh, you mean do an extra rep?" Derp. Paused rep 10 of second set.

[Allentown]

July 27
Week 13 GPP 1
BW 202.0
Outside run
1mi

Echo
20:00
6.51mi
Max 1259 watts

Just an easy-ish LISS day. I miss ab work and arm work but shorter sessions are really nice...

I think today is garage/other stuff Condo Method day. Got rid of a few too many shorts last time, but also I have lost my favorite pair of 80s style gym shorts so I was one short already. Not sure what I'll end up getting rid of, probably no gym equipment.

Update:
Missing shorts found. Had gotten stuck in the laundry chute.

[Allentown]

July 28
Week 13 Day 3
BW 201.4
DL
435x1
388x2x4

Low pin bench press
181x3x3

Box step up (DB, plate weight per hand)
20x10x3

67min

Good. DL was tough. Tried DB instead of chains for box steps, I can load more weight that way, so 60lbs total vs 56lbs total of chains.

[Allentown]

July 29
Week 13 Day 4
BW
Incline bench
181x3x4

Pendlay row
175x10
166x10x2

Dips
5x10x3

53min

Did the last set of dips at a much slower tempo so I wouldn't have to try and clutch the 5lb between my legs to keep it from swinging, RPE jumped up to 9. Rep 9 felt good, rep 10 was really hard. Supposed to be a stop at RPE 7. Oh well.

Next week is test week on day 4. Not expecting huge numbers, but who cares. Probably take a week of GPP type stuff, ring push ups and farmers carries and front squats or somethings.

[Allentown]

July 30
Week 13 GPP 2
BW 201.8
LISS
~1mi run
15min Echo

[Allentown]

Aug 1
Week 14 Day 1
BW 203.8
HBBS
315x1
270x2x2

Pause bench
200x1
186x2x2

DL
405x1

49min

Easy taper session. 315 and 200 were slower than they should have been. Pretty dehydrated. Horrible allergies yesterday, think it has evolved/was concurrent with coming down with a cold because I have some throat soreness this AM.
Also, stress pretty high, wife leaving for 11 days at the end of the week. In-laws coming to stay with me, not exactly sure what day. 2yo has been in full-on terrible two mode for a few weeks, just absolute shitfit 95% of the time, and the 5yo seems like he has been a little more difficult than usual, possibly related to the upcoming start of school? Regardless, life has been a bit of a struggle recently. All things considered, I spend a good portion of my weekend setting up a homebrew pulley system in the garage so I have things pretty great, but still.

[Allentown]

Aug 1
Week 14 Day 2
BW 202
HBBS
295x1

Pause bench
190x1

34min

Possibly the most difficult session of this program, mentally. Squat was supposed to be @7 but was for sure more like 8-9, possibly because I didn't feel like putting on knee sleeves for a single warmup rep.

Now little one is coughing too, because of course both kids have to get sick a few days before wife goes on a trip.

[Allentown]

Aug 4
Week 14 Day 4
BW 202.6
HBBS
295x1
315x1
325x0

Pause bench
195x1
205x1
215x0

Deadlift
405x1
435x1
460x0

75min

Whelp. I'd say as far as getting stronger while cutting, PBIII is not a success. I've basically maintained. Which I guess is the best you should probably hope for?

But, I did wear my new mint green gym shorts, so that was fun. Second attempts all felt pretty good too, but I just have either 0 ability or 0 interest in grinding reps, so all the third attempts bombed. I think something like 3s week from 5/3/1 every 4th week would be helpful for me, combined with the first block or two of PBIII.

[Allentown]

Aug 5
Upper body
BW 200.8
Echo
5:00
1.73mi

Farmer carry
90x80y x2

10min AMAP (increase weight @>50 reps)
Bench 155
12,10,7,6,5,3,3,3

Pulley triceps press down
35x12x3

Low row
85x12x3

Pulley curl
40x12x3

70min

First session with new pulley system. Had the coating rip sometime during the rows probably, swapped it for a new piece after the session. Might need to upgrade or replace the bottom pulley if it tears the wire coating again?

[Allentown]

Aug 6
Lower body
BW 200.6
Echo
5min
1.69mi

HBBS
255x5x4

Ab wheel
15x3
CGBP
135x12

Box step up
Big chain x12x5
EZ bar preacher curl
30x15x2

57min

Low back really toasty this morning. Almost abandoned squats after 135, just worked on getting and staying really tight.
71 degrees and 93% humidity at 5AM. Disgusting.

Every weekday my wife works: kids wake up at 7:15. Wofe leaves at 7:15 and I am supposed to leave at 7:20.
Weekends when my wife is gone: both kids up at 6:15.

[Allentown]

Aug 7
Upper body
BW 199.4
Echo
5:00
1.91mi

Pause bench
155x5x5

RDL
315x12

BB row
135x18,16,14

One arm grenade low pulley row
35x12x3
DB hammer curl
20x12x3

58min

Good upper body session. Was hoping for more reps of RDL, but my back was still a tad cranky and I didn't feel like going past @7-8.

Followed up with about 10min of pulley modification/repair. The low pulley was a piece of shit, had to bend it around and reposition the "bearing," it wasn't spinning at all when I did the low rows twisted slightly to the right(?) Which is probably why the wire coating ripped off the first time.

[Allentown]

Mother in law has unplugged the coffee maker 3 times now, so I have to keep resetting the clock and the auto-brew timer and everything.

[augeleven]

Mother in law has unplugged the coffee maker 3 times now, so I have to keep resetting the clock and the auto-brew timer and everything.

Make her reset the clock.
Secretly film it.
Instant viral sensation.

[Allentown]

Aug 8
GPP
BW
Echo
5:00
1.56mi

Glute pull through
60x15x3

BFR pulley curls
30x15x3

Echo tabata
10::20x8
1358max
.84mi

Legit think I might have died after hitting my max the first sprint. The rest were just dismal. Hard to even call them sprints.
Abs were super sore last night/this AM. I guess doing sets across for what I believe is a new rep PR with the ab wheel will do that to you.

[Allentown]

Mother in law has unplugged the coffee maker 3 times now, so I have to keep resetting the clock and the auto-brew timer and everything.

Make her reset the clock.
Secretly film it.
Instant viral sensation.

I don't even know why she was doing it. She wasn't plugging anything else in. Unless for some reason she was getting the backup blade grinder out of the cabinet, plugging it in next to the burr grinder, using the backup grinder, then putting it away? Or plugging her phone into one of the most inconvenient places in the house? Though the coffee area IS right next to the door to the dining room so it's a high foot traffic area, but the only place to set a phone is on top of the coffee maker. And that's where she has been keeping her half-eaten Larabars.