53 Loggerheads

2023-12-07 – Week 2 Day 3

Bench Press (Barbell)
Set 1 : 200 lb x 3
Set 2 : 225 lb x 3
Set 3 : 255 lb x 2

Bench Press (Dumbbell)
Set 1 : 55 lb x 10
Set 2 : 55 lb x 10
Set 3 : 55 lb x 10
Set 4 : 55 lb x 10
Set 5 : 55 lb x 10

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Push Up
Set 1 : 5 reps
Set 2 : 5 reps
Set 3 : 5 reps
Set 4 : 5 reps
Set 5 : 5 reps

Face Pull
Set 1 : 80 lb x 15
Set 2 : 90 lb x 15
Set 3 : 90 lb x 15

This is a real deal chest day. Don’t know what else to say. I didn’t want to lift this. My food isn’t good yet and I’m tired. Missed the last rep. Eat better, lift better, sleep better. Face catchers came in handy today.

2023-12-06 – Week 2 Day 2

Deadlift (Barbell)
Set 1 : 255 lb x 3
Set 2 : 295 lb x 3
Set 3 : 335 lb x 4

Deadlift
Set 1 : 225 lb x 10

Shrug (Dumbbell)
Set 1 : 60 lb x 15
Set 2 : 60 lb x 15
Set 3 : 60 lb x 15

Weighted Plank
Set 1 : 45 lb x 1 Min
Set 2 : 45 lb x 1 Min
Set 3 : 45 lb x 1 Min
Set 4 : 45 lb x 1 Min
Set 5 : 45 lb x 1 Min

Pull Through (Cable)
Set 1 : 100 lb x 10
Set 2 : 120 lb x 10
Set 3 : 120 lb x 10

Hamstring Curl
Set 1 : 25 lb x 12
Set 2 : 25 lb x 12
Set 3 : 25 lb x 12

Raining today so farmer walks were skipped. Messed around with some Kelso shrugs (thanks Drew!) as well. I am rather uncomfortable at the moment (dammit Drew!). I’m going get to 5×10 for deads just to prove it’s possible. That first and only set of 225 was murder. I need to make use of the inverse curl machine. Next block. Pulls felt solid.

2023-12-04 – Week 2 Day 1

Overhead Press (Barbell)
Set 1 : 85 lb x 3
Set 2 : 100 lb x 3
Set 3 : 110 lb x 6

Overhead Press
Set 1 : 60 lb x 10
Set 2 : 60 lb x 10
Set 3 : 60 lb x 10
Set 4 : 60 lb x 10
Set 5 : 60 lb x 7

Lat Pulldown
Set 1 : 150 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 100 lb x 12
Set 2 : 100 lb x 12
Set 3 : 100 lb x 12

Lateral Raise (Dumbbell)
Set 1 : 20 lb x 10
Set 2 : 20 lb x 10
Set 3 : 20 lb x 10

Banded Tricep 1 & 1/4
Set 1 : 8 reps
Set 2 : 8 reps
Set 3 : 8 reps

I am not a man. OHP is soul crushing. The burning was unreal in the last three sets. I was pleased to get six for the AMRAP with 110#. 1 & 1/4’s banded for tris is the real deal. Unreal pump.

2023-12-02 – Week 1 Day 3

Bench Press (Barbell)
Set 1 : 185 lb x 5
Set 2 : 215 lb x 5
Set 3 : 240 lb x 5

Bench Press (Dumbbell)
Set 1 : 55 lb x 10
Set 2 : 55 lb x 10
Set 3 : 55 lb x 10
Set 4 : 55 lb x 10
Set 5 : 55 lb x 10

Lat Pulldown
Set 1 : 100 lb x 10
Set 2 : 150 lb x 10
Set 3 : 150 lb x 10
Set 4 : 150 lb x 10
Set 5 : 150 lb x 10

Tricep Rope Push Down (Cable)
Set 1 : 100 lb x 12
Set 2 : 100 lb x 12
Set 3 : 100 lb x 12

Incline Bench Press (Barbell)
Set 1 : 135 lb x 10
Set 2 : 135 lb x 10
Set 3 : 135 lb x 10

Felt weak today. Food hasn’t been good for a couple of days but powered through. Last set was 4.5 reps for the AMRAP at 240#. Not happy with that performance. Dumbbells felt solid. My chest is sore tonight. 531 BBB is a lot of volume.

531 BBB

Kicking this off

This last year has felt like a whirlwind. Doesn’t feel like it’s been a year but here we are. Here I am. Farther along than I ever thought I’d get. What I did last year, won’t work next year. Luckily, I’m an idiot and when a monster of an individual asked (yelled) at me to chalk his back, not only did I do it but then I offered him a spot. I’ve got all the puzzle pieces staring me in the face. It’s time to put them together. This blog is to serve as accountability to myself as well as hopefully offer some help for others. Consistency first, go to the gym. Effort is second, not every day is a new max. 531 Big But Boring is my path forward. Strength and size. I’m excited to see what 2024 brings.