Throwing Weight

[Statist]

Weekend workout is not documented as right wrist went bonkers and work was light and rehabilitative.

TnG Bench
245 x 1
195 x 5 x 3
190 x 5 x 2

Conv. Deadlift
300 x 1 x 3
240 x 5 x 3

Seated OHP
95 x 6 x 3

EZ Curls
70 x 5 x 3

[Statist]

SLDL
140 x 8 x 5

TnG Bench
185 x 5 x 5

Rows
135 x 5 x 4

Nothing to see here.

[Statist]

TnG Bench
230 x 1 x 6
195 x 5 x 5

Conv Deadlift
305 x 1 x 3
240 x 5 x 3

Seated OHP
95 x 8 x 2
95 x 5 x 1

EZ Curls
70 x 5 x 5

[Statist]

TnG Bench
250 x 1 @ 9.5
195 x 5 x 5

Conv Deadlift
310 x 1
240 x 5 x 2

Seated Press
100 x 5 x 3

EZ Curls
70 x 6 x 5

[Statist]

TnG Bench
185 x 5 x 7

Conv Deadlift
225 x 5 x 2

Kettlebell Press
44 x 6 x 3

Rows
140 x 5 x 3

[Statist]

TnG Bench
210 x 3
200 x 4 x 6

Conv Deadlift
275 x 5
245 x 5 x 2

Seated Press
105 x 5 x 3

EZ Curls
70 x 8 x 5

[Statist]

Bench
190 x 5 x 5

Conv Deadlift
225 x 5 x 3

Kettlebell Press
44 x 5 x 5

Rows
140 x 5 x 4

[Statist]

TnG Bench
255 x 1
185 x 5 x 5

Conv. Deadlift
315 x 1
245x 5 x 2

Seated OHP
105 x 5 x 4

EZ Curls
70 x 8 x 5

[Statist]

TnG Bench
190 x 5 x 5

Conv Deadlift
245 x 5 x 2

Kettlebell Press
53 x 5 x 3

Rows
140 x 5 x 5

[Statist]

TnG Bench
215 x 3
200 x 4 x 6

Conv. Deadlift
280 x 3
245 x 5 x 2

[Statist]

TnG Bench
190 x 5 x 6

Conv Deadlift
245 x 5 x 2

Kettlebell Press
53 x 6 x 3

Rows
145 x 5 x 3

[Statist]

TnG Bench
220 x 3
200 x 4 x 6

Conv. Deadlift
320 x 1
245 x 5 x 2

Seated OHP
100 x 6 x 3

EZ Curls
72.5 x 6 x 5

[Statist]

TnG Bench
225 x 3
185 x 5 x 5

Conv. Deadlift
285 x 3
245 x 5 x 2

EZ Curls
70 x 8 x 5

[Statist]

High Bar Squat
135 x 5 x 3

TnG Bench
190 x 5 x 5

Conv. Deadlift
245 x 5 x 2

Kettlebell Press
53 x 5 x 3

Rows
145 x 5 x 3

[Statist]

TnG Bench
230 x 3
200 x 4 x 7

Conv. Deadlift
325 x 1
250 x 5 x 2

Seated Press
95 x 8 x 3

High Bar Squat
145 x 5 x 3

EZ Curls
70 x 8 x 5

[Statist]

High Bar Squats
155 x 5 x 3

TnG Bench
190 x 5 x 6

Conv. Deadlifts
250 x 5 x 2

KB Press
53 x 6 x 3

Rows
145 x 5 x 5

[Statist]

Our first little gainz goblin arrived earlier this week. To mark the event, I am transitioning my programming to a 8/5/3 cycle for bench and deadlifts. It was getting about time to move my bench to new programming. Deadlifts were already moving pretty well, but I expect my recovery to be compromised, so a slightly slower progression is in order. Deadlift 1RM PR is 325 and was moving pretty well, so started with a 330 e1RM. Bench 1RM PR is 255, so I started with a 250 e1RM (the work weights for 250 are already a little challenging, so I built in a buffer). I intend to try and keep work to twice per week...not sure if that modification will work out.
Squats are in an LP now that a niggling quad strain seems to have healed up, so that programming will be dealt with based on progress. I'll be using HBBS and will eventually transition to an SSB when money can be set aside. OHP-type lifts are currently an accessory due to a combination of low ceilings and being fed up with my local gym. Rows and EZ curls to be done as well.

8/5/3 - Cycle 1 - Week 1 - Heavy Day

TnG Bench
185 x 8
160 x 8, 8, 8, 8

Conventional Deadlift
245 x 8
210 x 8, 8

Seated OHP
95 x 5, 5, 5

HBBS Squat
160 x 5, 5, 5

EZ Curls
70 x 8, 8, 8, 8, 8

All of the above was harder than it should have been, but not surprising given recent sleep patterns.

[Wilhelm]

Congratulations on the new arrival, @Statist.

Best wishes for all the gainz in the family.

[Statist]

8/5/3 - Cycle 1 - Week 1 - Medium Day

Seated OHP
105 x 3
95 x 3, 3, 3, 3

HBBS Squat
165 x 5
160 x 5, 5, 5

TnG Bench
215 x 1
160 x 8, 8, 8, 8

Conv Deadlift
275 x 1
210 x 8, 8

Rows
150 x 5
135 x 5, 5, 5

I'm going to add a light day and move the rows to that day. Probably a light bench variant as well. I like doing the rows, but I'm thinking the rows and deadlift on the same day are just overkill.

[Statist]

8/5/3 - Cycle 1 - Week 2 - Heavy Day

TnG Bench
225 x 1
200 x 5
160 x 5, 5, 5, 5

Conventional Deadlift
295 x 1
260 x 5
230 x 5, 5

KB Press
53 x 7, 6, 5, 4, 3

HBBS Squat
170 x 5
160 x 5, 5

EZ Curls
70 x 8, 8, 8, 8, 8