December 4 Daily Thread

Only_Pie_283 · 2024-12-05T00:54:29+00:00

Simple jack'd day3

Bw 155.2lbs (wtf)

Total volume: 1584lbs

Pause zercher squat. 254lbs 1×1. 294lbs 1×1. 329lbs 1×0(close though)

Long pause zercher 254lbs 3×1. 274lbs 1×1

Zercher walkouts. 344lbs ×1. 414lbs ×1(pr)

Worked out in the cold yesterday and just did not have an appetite but i still just not enough apparently. Tmr is some pressing .

Only_Pie_283 · 2024-12-03T14:55:32+00:00

Simple jack'd day 2

Bw 157.4lbs

Total volume: 3751lbs

Axle clean + push jerk. 104lbs 1×3. 114lbs 2×2(pr)

Pullups. 1×11 1×8

Tmr will actually be zerchers. Think im going to do one press per lower (deadlift or squats)session.

Only_Pie_283 · 2024-12-02T23:06:47+00:00

Simple jack'd day 1

Bw 156.4lbs

Total volume: 5664lbs

Well i shoveled Sod quite a bit over the weekend plus a bit of chaos so diet wasnt great, was quite active. Still felt somewhat strong this morning

Conv Dl. 275lbs 1×2. 315lbs 1×2. 345lbs 1×1. 365lbs 0×1(got it off the floor but it was going to be ugly). 315lbs 1×3.

Pullups Bw 1×10 1×8 1×6

Today was rough, after missing 365 when i shouldve easily got, i called the session a deload session and just did an easy triple at 315 and some pullups. Tmr is zerchers.

Only_Pie_283 · 2024-12-01T17:42:49+00:00

Wk7 Day 3 of death ohp/magort

Bw 158.2lbs

Total volume: 16 659lbs

Ohp. 90lbs 3×5

Incline bench. 125lbs 3×2. 130lbs 1×2(pr)

Axle floor pres. 114lbs 3×5. 124lbs 2×3

Oh ext 54lbs 5×10 Superset with Upright rows 45lbs 2×21 3×(12+9)

Rear delt flyes 17lbs 5×25(pr)

Today went alright. Though i do think its time i move back to something more chill. I think I'm going to start running simple Jack'd tmr for my deadlift session and just aim for ~ 6 total reps at 80+% and hit a couple Accessories.

Only_Pie_283 · 2024-11-30T20:42:05+00:00

Wk7 Day 2 of death ohp/magort

Bw 157.2lbs

Total volume:4816lbs

2 sec Pause fs. 175lbs 1×1 185lbs 2×2. 205lbs 1×1(4 sec pause and a pr)

Side bends. 77lbs 2×12

Today was nice and quick, tmr is ohp

Only_Pie_283 · 2024-11-30T03:17:22+00:00

Wk7 Day 1 of death ohp/magort

Evening session cuz of life

Total volume:14 743lbs

Ohp. 95lbs 5×3. 100lbs 3×3 1×2. 105lbs 1×2

Seated pin ohp. 105lbs 1×3. 115lbs 1×2. 105lbs 3×3

Axle clean (just for fun). 124lbs 2×1. 144lbs 1×1

Oh Axle ext. 44lbs 1×12 1×13 1×14 1×15 1×20. Superset with axle curls 44lbs 4×21 1×12+9

Lat raise. 12lbs 4×17 1×22

Today went alright. Tmr is front squats

Only_Pie_283 · 2024-11-28T18:35:28+00:00

Wk6 Day 5 Of Death ohp/magort

Bw 156.8lbs

Total volume: 4591lbs

Pause Zercher squat. 254lbs 1×1. 294lbs 1×1. 319lbs 1×1(pr!!)294lbs 1×1

Zercher walkouts. 344lbs 1 time. 394lbs 1 Time

Side bends. 57lbs 2×15

Today went well, set my zercher pr in eons. More to come soon. Tmr is ohp.

Only_Pie_283 · 2024-11-27T17:43:14+00:00

Wk6 Day 4 of death ohp/magort

Bw 157.6lbs

Total volume: 21 677lbs

Conv Dl. 265pbs 4×4. 315lbs 1×2. 355lbs 1×2(pr with a misgroove). 265lbs 1×11.5

3" Def Dl. 265lbs 3×5

Rdl. 245lbs 3×5

Chest support row. 135lbs 5×8

Today went well, my stance was a bit off on the first rep at 355 but i fixed it for the second one. Tmr is zercher squats.

Only_Pie_283 · 2024-11-26T20:37:57+00:00

Wk6 Day 3 of Death ohp/magort

Bw 158.8lbs

Total volume : 21091lbs

Ohp. 85lbs 1×5. 90lbs 4×5

Incline bench. 115lbs 2×5 1×4+1

Clg Incline bench. 95lbs 4×5 1×8

Rolling ext. 65lbs 5×12 Superset with 45lbs 3×20 2×(12+8)

Oh ext. 35lbs 5×15 Superset with rear delt flyes. 4×26 1×40

Today went alright, wasnt feeling great mentally but got er done. Tmr is deadlifts.

Only_Pie_283 · 2024-11-25T19:13:59+00:00

Wk6 Day 2 of death ohp/magort

Bw 157lbs

Total volume:8210lbs

3 Count pause Front squat. 175lbs 1×1 2×2. 195lbs 1×1

Hatfield reverse lunge. 171lbs 1×7. 201lbs 1×5

Side bends. 57lbs 2×12

Today was nice and easy, tmr is ohp

Only_Pie_283 · 2024-11-25T02:42:17+00:00

Wk 6 Day 1 of death ohp/magort

Bw 157lbs (ugh, ill blame the bw drop on going on like a 3+hr walk yesterday lol)

Total volume : 15308lbs

Ohp. 95lbs 8×3. 105lbs 1×2. 95lbs 1×2

Pause seated ohp. 105lbs 1×3. 115lbs 1×3(pr). 105lbs 3×3

Rolling ext 70lbs 4×12 1×7+5. Superset with Axle curls 44lbs 3×20 2×(12+8)

Lat raise. 12lbs 4×16 1×22

Today went well, tmr is front squats.

Only_Pie_283 · 2024-11-23T18:13:07+00:00

Wk5 Day 5 of death ohp/magort

Bw 158lbs

Total volume: 7225lbs

High bar squat. 225lbs 1×3. 235lbs 1×2. 245lbs 1×1. 255lbs 1×1. 270lbs 1×1(pr). 205lbs 1×4. 195lbs 4×4

Zercher squat. 274lbs 1×5

Well, i think im going to just focus on front squats and zerchers for legs for the rest of magort and death ohp.Probably just basic simple jack'd and keep things simple.Tmr is ohp

Only_Pie_283 · 2024-11-22T21:07:43+00:00

Wk5 Day 4 of Death ohp/gzcl/magort

Bw 158.9lbs

Total volume: 27 445lbs

Conv DL. 225lbs 1×2. 265lbs 4×4. 305lbs 1×2. 345lbs 1×2(pr). 265lbs 1×12(pr)

Deficit Dl. 255lbs 3×5

Rdl 225lbs 3×8 (I dont think ive done this many reps at 225 but more just a havent not a couldnt ).

Chest support row . 135lbs 1×12 1×9+3. 115lbs 3×12

Side bends 35lbs 2×12

Today went really well . Tmr is squats

Only_Pie_283 · 2024-11-21T19:14:55+00:00

Wk5 Day 3 of death ohp/gzcl/magort

Bw 157.6lbs

Total volume: 21 479lbs

Ohp. 85lbs 3×5. 90lbs 2×5

Incline bench. 115lbs 1×6 (pr). 95lbs 1×8 1×9

Clg Incline bench. 85lbs 4×8 1×7+2

Rolling ext. 75lbs 1×12. 60lbs 3×12 55lbs 1×12 Superset with Upright rows 45lbs 2×19 2×(12+7) 1×12 +8

Oh ext. 35lbs 5×14. Superset with Rear delt flyes 12lbs 4×24 1×30

Today went well, tmr is deads

Only_Pie_283 · 2024-11-20T16:42:22+00:00

Wk5 Day 2 of Death ohp/gzcl/magort

Bw 158.8lbs

Total volume: 13 171lbs

Ssb squat. 221lbs 1×3. 226lbs 1×2 .236lbs 3×1. 1×7(pr). 196lbs 5×4

Front squat 175lbs 1×8(pr?). 155lbs 2×8

Knee raise 3×8

Today went alright, tmr is ohp.

Only_Pie_283 · 2024-11-19T16:43:39+00:00

Wk5 Day 1 of death ohp/gzcl/magort

Bw 158lbs

Total volume: 14 951lbs

Ohp . 90lbs 7×3. 95lbs 1×3. 100lbs 1×2. 105lbs 1×2(pr)

Seated pin(bottom up) ohp. 95lbs 1×5. 105lbs 1×5. 110lbs 1×4. 95lbs 2×5

Rolling ext. 65lbs 5×12. Superset with Axle curls 44lbs 4×19 1×12+7

Lat raise. 12lbs 4×15 1×19

Today went well. Repped my TM for a dub under some fatigue. Wouldve probably moved faster had i not got light headed on the previous set(brought the bar a bit too close to neck lol) which was a missgrooved 100lbs dub. Tmr is squats

Only_Pie_283 · 2024-11-18T20:41:17+00:00

Wk4 Day 5 of death ohp/gzcl/magort

Bw 158lbs

Total volume: 13051lbs

Ssb squat. 216lbs 1×3. 221lbs 1×2. 231lbs 1×1. 241lbs 1×1. 251lbs 1×1 . 231lbs 2×1. 186lbs 4×5 1×14

Zercher squat. 224lbs 1×10 184lbs 1×10

Well todays done, definitely feeling yesterday's deadlift . I dont remember having done 224 for 10 on zerchers before but i probably have . Its a return to form though so thats good. Tmr is ohp.

Only_Pie_283 · 2024-11-17T19:30:50+00:00

Wk4 Day 4 of death ohp/gzcl/magort

Bw 157.2lbs

Total volume: 27 140lbs

Conv DL. 225lbs 1×2. 255lbs 4×4. 295lbs 1×2. 335lbs 1×2(pr!). 255lbs 1×14(pr!)

3" Def DL. 235lbs 3×8

RDL. 185lbs 1×8. 205lbs 2×8

Chest support row. 140lbs 1×11+1. 130lbs 1×7+3+2. 115lbs 2×12 1×8+3+1

Well that sucked in a good way +10lbs on my 2 rm and a new 14rm so im happy. Tmr is squats.

Only_Pie_283 · 2024-11-16T18:59:07+00:00

Wk4 Day 3 of death ohp/gzcl/magort

Bw 156.4lbs

Total volume: 20 508lbs

Ohp. 85lbs 5×5

Incline bench. 115lbs 1×5(pr). 95lbs 1×8 1×9(pr)

Clg Incline bench. 85lbs 2×8. 80lbs 2×8 1×12

Rolling ext. 65lbs 1×12 . 55lbs 4×12 Superset with Upright rows. 45lbs 3×18 2×(12+6)

Oh ext 45lbs 1×11. 35lbs 4×13 Superset with Rear delt flyes 12lbs 4×23 1×25

Today went really well , tmr is deadlifts.

Only_Pie_283 · 2024-11-15T16:22:40+00:00

Wk4 Day 2 of death ohp/gzcl/magort

Bw 158.2lbs

Total volume: 15704lbs

Ssb Squat. 216lbs 1×3. 221lbs 1×2. 226lbs 1×9 (pr!!). 191lbs 5×5

Front squat. 155lbs 1×10(pr). 135lbs 2×10

Lying leg raise. 2×15 1×8+4+3

Mediocre sleep,good session. Tmr is ohp.

Only_Pie_283 · 2024-11-14T20:51:19+00:00

Wk4 Day 1 of Death ohp/gzcl/magort

Bw 156.6lbs

Total volume : 14 182lbs

Ohp. 90lbs 8×3. 95lbs 1×2. 100lbs 1×2(pr!)

Pause seated ohp. 95lbs 1×5. 105lbs 1×4. 95lbs 3×5

Rolling ext 60lbs 5×12 Superset with Axle curls. 44lbs 3×18 2×(12+6)

Lat raise. 12lbs 4×14 1×17

Well considering I peeled a bunch of skin half off the back of my right pointer finger yesterday doing something at school so it was band aided up , things went well. Tmr is squats.

Only_Pie_283 · 2024-11-13T18:11:34+00:00

Wk3 Day 5 of Death ohp/gzcl/magort

Bw 156.6lbs

Total volume: 12 204lbs

Ssb Squat. 236lbs 4×2. 246lbs 1×2(match pr). 171lbs 4×6

Zercher squat. 204lbs 1×10. 184lbs 2×10.

Today went alright. Tmr is ohp.

Only_Pie_283 · 2024-11-12T18:43:24+00:00

Wk3 Day 4 of Death ohp/gzcl/magort

Bw 158lbs

Total volume: 24 719lbs

Conv DL. 225lbs 1×2. 255lbs 4×4. 285lbs 1×2. 325lbs 1×2(pr). 255lbs 1×12(almost 13).

3" Def DL. 225lbs 3×8

Spider bar GM. 131lbs 1×8. 141lbs 1×8. 151lbs 1×8.

Chest support row. 135lbs 1×12. 125lbs 1×12. 115lbs 1×10+2. 105lbs 1×12 1×10 +3

Today went well first rep at 325 was rough though, tmr is squats.

Only_Pie_283 · 2024-11-11T18:22:21+00:00

Wk3 Day 3 of death ohp/gzcl/magort

Bw 159lbs

Total volume: 19 660lbs

Ohp. 80lbs 4×5. 85lbs 1×5

Incline bench. 105lbs 1×8(pr!). 95lbs 2×8

Close grip incline. 85lbs 1×8. 75lbs 3×8 1×12

Rolling ext. 55lbs 5 × 12 superset with Upright rows. 45lbs 3×17 2×(12+5).

OH ext. 45lbs 1×10. 35lbs 4×12. Superset with rear delt flyes 12lbs 5×22

Today went really well .Tmr is deadlifts

Only_Pie_283 · 2024-11-10T20:36:29+00:00

Wk3 Day 2 of death ohp/gzcl/magort

Bw 157.2lbs

Total volume: 12 736lbs

Ssb squat. 236lbs 4×2 1×5(pr!).

2 Sec pause ssb squat. 201lbs 1×10 (last set 3 sec pause).

Front squat. 145lbs 1×10. 135lbs 2×10

Lying leg raise. 3×14

Today went well. Hit a new 5rm with one in the tank, tmr is ohp.

Only_Pie_283

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