Escape from Wichita Falls

[Renascent]

1ct Bench
6x255, RPE 9.5 (PR)
Felt like I had more in the tank than 6, but also wasn't sure if I could've gotten a 7th so I called it at 6. Forgot to video too, but this was a pretty big rep PR. e1RM is 310 now. Thinking of going for another month of Nuckols Int/Hi with the AMRAP at the end and if I can get my e1RM to 315 or 320 I may go for the big 315 single end of March.

Front Squat w/ Belt
1x270 (old PR)
1x280 @8 (PR)
1x290 @9 (PR)
Little shocked at how well my Front Squat has been feeling lately. Didn't expect to hit anything higher than 280 today, but this was a 20lb PR in a month. Haven't decided if I'm going to bring LB squat back into the fold yet or if I'm going to repeat what I did this month and milk it.

JM Press
2x10 x80
/SS/
BoRs
2x6 x185

Looks like it was a fun session all around.

[SnakePlissken]

1ct Bench
6x255, RPE 9.5 (PR)
Felt like I had more in the tank than 6, but also wasn't sure if I could've gotten a 7th so I called it at 6. Forgot to video too, but this was a pretty big rep PR. e1RM is 310 now. Thinking of going for another month of Nuckols Int/Hi with the AMRAP at the end and if I can get my e1RM to 315 or 320 I may go for the big 315 single end of March.

Front Squat w/ Belt
1x270 (old PR)
1x280 @8 (PR)
1x290 @9 (PR)
Little shocked at how well my Front Squat has been feeling lately. Didn't expect to hit anything higher than 280 today, but this was a 20lb PR in a month. Haven't decided if I'm going to bring LB squat back into the fold yet or if I'm going to repeat what I did this month and milk it.

JM Press
2x10 x80
/SS/
BoRs
2x6 x185

Looks like it was a fun session all around.

It'll be really fun when the 315 single comes along. Still feel good with what I've got though. Progress is progress.

[SnakePlissken]

1ct Bench
5x5 x230
RPE 5-7

CG Bench
2x8 x185
11x185 @10

Front Squat w/ Belt
6x6 x215

DB Curls, Rest Pause x47.5lb total
x28
x13
x9

BW Situps
3x16, EMOMs

Bench went great this session, but Front Squats were a drag. I think splitting firewood and doing yardwork all day on Saturday beat my legs up. I walked 22k steps and today my lower body has just felt sluggish so squatting felt rough.

[SnakePlissken]

GPP days are back
Titan Bike
10 min LISS
3.0 mi
77 Cal
Accidentally got my headphones wrapped up mid way so it was more like 9:30 but still. I'm out of shape with my bike after a month off

BW Planks
3x1:00, 1 min rest
These really fell off too because they were after an hour plus Wednesday session so now they're much more enjoyable on their own day.

[SnakePlissken]

1ct Bench
8x155
6x185
4x215
3x245
1x260 @8
1x260 @7

Deadlift w/ Belt
3x370 @5
11x325 @9
Felt like my gas tank was still going, but my hamstrings and ass gave out. Back felt stout even at the end

2ct Deads @ mid shin
Top 6x315 @7
4x4 x315 backoffs

BoRs
Top 16x150 @7
Myo Rep Sets x5/5/5/4/4/4/4/4/3

[SnakePlissken]

1ct Bench
2x3 x245 @7ish

JM Press
3x12 x80
These are rapidly getting easier now that I'm used to the bar path.

Front Squat w/ Belt
9x225 @9
3x5 x225 backoffs

GMs
10x135
10x155 @8
2x10 x135
Not used to putting the bar on my back again. Felt really hard to get the bar into low bar even by the 4th set. It's been about 4 months since I've done a LBBS.

Cable Lateral Delt Raises (unilateral), Rest Pause, 10 lb
x20
x12
x9

A friend recently bought a super cheap cable setup for home gyms and said the quality was really good for the money so I got one too and am so glad I did. I need a 3rd pulley to do bilateral delt work, but until then it's unilateral. Felt my side delts burn for the first time in probably a few years when I used to go to commercial gyms. This is what I got https://www.amazon.com/SERTT-Weight-Upg ... 270&sr=8-6

[SnakePlissken]

1ct Bench
4x3 x245
3x6 x230
These got to an RPE 10 by the last set

CG Bench
3x6 x200
Last set was supposed to be a Plus set, but I could only get 6

Front Squat w/ Belt
5x5 x230
These didn't groove well

Rest Pause DB Curls, 47.5 lbs total
x27
x14
x10

BW Situps, EMOMs
4x16

[SnakePlissken]

Titan Bike, LISS
12 min
4.2 mi
126 Cal

BW Planks, 6 min density block
x0:45
x0:45
x0:40
x0:40
x0:30
x0:30
Total Time = 3:50

[SnakePlissken]

x1ct Bench
8x155
6x185
5x215
4x230
3x245
2x260
2x260

Deadlift w/ Belt
2x395
9x350 @9

2ct Deads
6x325 @8
3x4 x325 backoffs

Myo Rep BoRs
16x155
x5
x5
x5
x5
x4
x3

This workout in general was pretty rough. I actually felt good coming in, but some of the soreness from Monday has lingered.

[SnakePlissken]

Front Squat w/ Belt
5x250 @8
3x3 x250 backoffs

GMs
10x160 @7
3x10 x160 backoffs

Doing upper at the commercial gym tomorrow

[SnakePlissken]

1ct Bench
3x4 x245

Rope Tricep Pressdowns
10x80
10x90
10x110
10x120

Rest Pause Lat Delt Raises, 12lb dumbells
x20
x11
x8

So the commercial gym by surprise got a bunch of new equipment including benches so the new ones have a little padding and grip enough to use leg drive. Only downside is the 3 rack positions suck and it takes a lot of energy to unrack the bar now.

Also got about 3 hours of sleep last night because mh girlfriend's upstairs roomate doesn't know how to be quiet at night and kept waking me up. I can't wait until she gets kicked out.

[SnakePlissken]

1ct Bench
4x3 x260
3x8 x215
These were rough

CG Bench
2x4 x215
6x215 @10

Rest Pause DB Curls, 47.5lbs
x28
x15
x11

BW Situps, EMOMs
5x16

Felt really tired today, probably because I got 2 hours of sleep the other night. Skipped squatting just because I really didn't feel like my body was in it. The Benching alone was hard to get through as well.

[SnakePlissken]

Front Squat w/ Belt
3x1 x245

BW Planks, 6 min density block
x0:50
x0:45
x0:30
x0:30
x0:25
x0:20
x0:30
Total = 3:50

Bitched out on doing cardio today. My body still feels run down and is asking for a delaod at the end of this block. I also have been running around work all day cleaning before we get visitors from another company which has made me get 17k steps in today so I'm gonna give it a rest.

[SnakePlissken]

1ct Bench
8x155
6x185
5x215
4x230
3x245
2x2 x260
2x1 x275

Deadlift w/ Belt
1x420
6x370 @8

2ct Deadlift
6x330
2x4 x315

Really feeling rough. Bench singles were touching RPE 9 territory. Ready for this deload week.

[SnakePlissken]

1ct Bench
5x4 x245
These weren't that fun

JM Press
3x12 x90

Front Squat w/ Belt
3x265 @10
3x2 x265 backoffs

Overall still feeling really sluggish so I skipped GMs and Lat Delt Raises. Also my garage door broke so now I need to get it replaced. Bottom bracket sheered off finally after 2 years of abuse. Completely my fault since I've known about it but the whole door needs to be replaced anyway.

[SnakePlissken]

2/20
1ct Bench
3x2 x245
3x5 x215

CG Bench
3x3 x230

Front Squat w/ Belt
3x3 x200

DB Curls
3x12 x47.5

BW Situps
x41
This wasn't a true AMRAP, but I had to pause a few times on the way up

Overall feeling better fatigue wise, but I'm still not feeling that great yet. Hopefully by the end of this week I feel normal again.

[SnakePlissken]

1ct Bench
8x155
4x185
3x215
3x230
3x230
2x245
2x245

Beltless Deadlift
3x3 x315

BoRs
2x10 x150

Fatigue has really bled off. Feeling much better now. Hopefully this equals a PR this Friday.

[houzi]

1ct Bench
8x155
4x185
3x215
3x230
3x230
2x245
2x245

Beltless Deadlift
3x3 x315

BoRs
2x10 x150

Fatigue has really bled off. Feeling much better now. Hopefully this equals a PR this Friday.

What are you hoping to hit on Friday? Any numbers in mind?

[SnakePlissken]

@houzi The spreadsheet is telling me to AMRAP 260. My hope is to get at least 5 reps on it just because that's when the spreadsheet tells you to go up 5lbs, but 6 is hopeful.

[SnakePlissken]

End of 2nd Nuckols 3x Int/Hi Block
1ct Bench
6x260 @10, PR

JM Press
2x12 x90

Front Squat w/ Belt
2x1 x275 (second set was an accident. I thought I had 290 on the bar and was blown away by how easy it was until I realized I never added plates)
1x290 @8
1x300 @9.5, PR
Beat my old PR by 10lbs even with what felt like a shitty month of training.

GMs
2x10 x135

Cable Lat. Delt Raises
2x10 x10lb

Overall I can't call this block bad, but it didn't feel great either. The one great thing is the Nuckols spreadsheet now has a 315 e1RM for Bench meaning end of March I'm going to go for a Bench 1RM attempt at 315 as my goal. I think I need to backoff a little of the pulling work too because comparing blocks and fatigue, this was the only block that had AMRAP deads 3/4 weeks and all 3 of those weeks I felt off or terrible.