Acorn’s A.D.D Almanac 2024

[acorn93]

I used to log here but stopped a couple years ago now. I stopped lifting for a while but started back in January 2023 with a conjugate template based on Andy Baker’s stuff and some ideas from Paul Carter on hypertrophy. I went from a 240 TnG bench to 300, 225 comp bench to 275 (post injury), 315 squat to 405, 360 deadlift to 440, and 160ish press to 190 all while jogging a couple times a week, working a hectic job, and starting residency training for PT. I got sidetracked in December after a shoulder injury set me back but I’m back on the conjugate train. My big goal this year is a 500 lb deadlift which I’m only about 50 lbs from hitting. A 200 lb press would also be nice (less than 10 lbs from this one). I set a 350 lb bench and front squat goal before I hurt my shoulder but those aren’t realistic anymore (bench was lofty to begin with). Plan to log here and probably include videos of my PRs. Happy to be back on the forum!

[DCR]

Those are serious numbers. Were they re-achieving past accomplishments after the layoff, or was this all new progress? In any event I’m looking forward to following this space.

[acorn93]

Those are serious numbers. Were they re-achieving past accomplishments after the layoff, or was this all new progress? In any event I’m looking forward to following this space.

Thanks man! The last time I hit numbers anywhere close to this was about 5 years ago. Actually anything else added now will be all time PRs for everything but bench. I basically wasted my 20s for lifting but now that I’m 30 I realize I really don’t have that many good training years left in the grand scheme of things. Long term goals within the next few years are 500+ squat, 600+ deadlift, 350 bench, and 225 press. I’m willing to actually gain weight to do that since I was scared to bulk too much in my 20s (was never willing to creep up over 220 for any length of time). I figure once I hit 35 or so I’ll probably have to actually keep the weight in check because of my family history (dad’s had 5 heart attacks now and is under 65).

[acorn93]

“Press Grip” Bench 285x1 (5 lb PR)

Edit: re-upload because AC/DC doesn’t have enough money

[DCR]

“Press Grip” Bench 285x1 (5 lb PR)

That was an absolutely ridiculous grind.

[acorn93]

“Press Grip” Bench 285x1 (5 lb PR)

That was an absolutely ridiculous grind.

I missed this last time so there was no way I was gonna let that happen again lol the first time I pressed 185 overhead was even grindier

[acorn93]

High Bar Pause Squat 350x1 (20 lb PR)

[acorn93]

Slingshot Bench 315x1 (15 lb PR)

[FilmBuff]

Congrats on the PRs. Impressive ability to grind through.

[acorn93]

Congrats on the PRs. Impressive ability to grind through.

Thanks man! I’ve always been pretty good at grinding on presses and squats. Not so much on pulls unfortunately.

[acorn93]

Monster Mini Banded Deadlift 425x1 (default PR)

No clue what the band tension is at the top.

[acorn93]

3 Count Pause Larsen Bench 255x1 (Default PR)

[acorn93]

3 Count Pause Low Bar Squat 340x1 (Default PR)

[acorn93]

3 Count Pause “Press Grip” Bench 250x1 (Default PR)

[DCR]

What do you mean by “Default PR”?

[acorn93]

What do you mean by “Default PR”?

They’re variations I’ve never done before. Life has been hectic lately so I figure I’m better off setting a PR by doing a novel lift than going in and failing to add 5 lbs to something I’ve done in the past. Cheats the system a bit to keep me motivated when I don’t wanna lift.

[acorn93]

Conventional Deadlift Hook Grip 445x1 (5lb PR)
Disappointment. Was hoping for at least 455. Need to stop being lazy on accessories for lower body.

[DCR]

Conventional Deadlift Hook Grip 445x1 (5lb PR)
Disappointment. Was hoping for at least 455.

PR is a PR. Seems like you’ve got a lot of momentum.

Need to stop being lazy on accessories for lower body.

Tell me about it.

[acorn93]

Conventional Deadlift Hook Grip 445x1 (5lb PR)
Disappointment. Was hoping for at least 455.

PR is a PR. Seems like you’ve got a lot of momentum.

Need to stop being lazy on accessories for lower body.

Tell me about it.

Yeah but for 4 months of work I’d expect more than 5# for a big lower body lift even if I have been lazy. I need to either actually do some hypertrophy work (belt squats, good mornings, leg extensions, leg curls) or do some more back off work. But honestly after doing cardio and working a fairly active job I don’t wanna do any of that shit lol I hardly wanna do it for upper body.

[acorn93]

Larsen Bench 285x1 (5lb PR)