missed yesterday because of a 16 hour shift at work =\

Ended up doing bench and squats today.. Did some tempo work on the airdyne bike, that wasn't too bad..

Deload week, starting my new programing next week "cowboy method from CWS" and I honestly can't wait to see how this goes.. Glad I was able to add quite a bit of weight on this last rotation.

Is it hard to combine work, social life, fathership, etc with working out?

When I first saw your picture, no offense, I thought you were a fat slob lazy couch potato. After reading multiple posts, I see a man with a mission.

Do you have a dull moment in your day or is it full blast whatever?

It’s not hard.. I became selfish when it comes to my routine.. I schedule everything around my gym time, not the other way around. 4am gym time before work, 8am gym before school.. I’ve figured it out.

And yeah, my social life has become either my family or my gym family. I’m much more interested in being an athlete more than just about anything minus maybe being a dad and a nurse.

That’s why I can’t fucking stand excuses. I’m a dad, a full time student and I work in a level 3 trauma center that sees over 500 people a day.. I guess I do just go wide open all the time.

You ever benched with a slingshot?

If not maybe try it and see if that will help your bench?

It keeps you in good form.

I personally don't use one but maybe it can help u

I don’t need help with my bench, lol. My bench has progressed pretty well over the past several months.

And yeah I’ve benched with one and I’ve hit 235 for a single, but I wouldn’t count that for shit.

Deadlift day.

Did 4 sets of 3 @275 for my deload.. 2 sets of paused and 2 sets of speed pulls.

Also did some SSB good mornings, planks and did 5 minutes on the airdyne with 20/10 intervals “20 sec sprint, 10 sec rest”.

My cut starts this week, dropping down to 2100 cals a day from 3500.

Spoto press @70% for 3 sets of 5 today..

Did 3 sets of 3-5 OHP starting at 95 and working up to 135. Got 4 on 135.. Did some BBR working up to 225 for a set of 8.

Also did some delt work and some more back work and ended it with 20 min of HIIT on the airdyne “10 sec on @ 10 intensity, 50 sec off”.

Weighed in at 224 this morning, keep grinding and I’ll be down to 190 and <15% in no time.

I barely missed 475, I couldn't lock it out...

I feel 5 plates coming in the next 3-5 months

badass

305x12 on skwaaatttsss today, rpe8? Felt amazing.. I’ll have a 405 squat before I know it.