MenelausPA

12/31/18 Monday 6am-735am Bench: 135x10 155x10 185x8 205x8 245x5 275x3 300x2 315x1 275x3 275x3 275x3 275x3 275x3 275x3 275x3 Reverse Band Bench: 335x1 335x2 Incline Bench Press: 225x5 225x5 225x5 225x5 -Reading: Broken Lands, Jonathan Mayberry -Listening: Tyrant's Throne, Sebastien De Castell -Watching: Avengers Infinity War

Friday 12/28/18 6am-740am Squats: 95x5 135x5 165x5 205x5 245x5 285x4 325x3 365x2 405x2 315x8 Bench: 135x8 175x5 210x4 245x3 275x2 300x2 CGB 225x5x5 -Reading: The Arden Shakespeare Guide to RenaissanceDrama, King Richard II, Shakespeare -Listening: Tyrant's Throne, Sebastien De castell -Watching: nothing really

Wednesday 12/26/18 550am-735am Deadlift: 135x5 165x5 190x5 225x5 260x5 295x3 330x1 365x1 295x5x5 OHP: 95x5 115x5 135x5 155x3 170x1 185x3 135x41total reps(went for 50 but ran out of time). -Reading: Reaper's Gale, Steven Erikson -Listening: Tyrant's Throne, Sebastien de Castell -Watching: Bodyguard, Fullmetal Alchemist

Monday 12/24/18 520am-740am Squats: 95x5 135x5 165x5 205x5 245x5 295x4 340x3 385x3 385x3 385x3 385x3 Bench: 135x10 175x5 210x4 245x3 280x3 280x3 280x3 280x3 280x3 Squats: 245x5 285x5 335x5 335x5 335x5 335x5 -This was hard. Brutal workout. -Reading: Fire and Blood, GRRMartin; Marx, Capital, and the Madness of Economic Reason, David Harvey -Listening: Tyrant's Throne, Sebastien De Castell -Watching: Full Metal Alchemist Brotherhood: Part 2

Friday 12/21/18 530am-730am Squats: 95x5 135x5 165x5 205x5 245x5 295x4 340x3 365x3 385x3 385x3 410x2 410x2 410x2 Bench: 135x5 175x5 210x4 245x3 265x3 280x2 280x2 300x1 300x1 265x3 225x5 190x5 -thats it. Took a lot of rest between squats. Heaviest ive ever gone this early. Put in some good work today. -Reading: Fire and Blood, GRRmartin -Listening: Tyrant's Throne, sebastien de castell -Watching: The Last Kingdom Season 2

Wednesday 12/19/18 520am-720am Bench: 135x10 175x5 210x4 245x3 280x2 280x2 280x2 280x2 280x2 Deadlift: 135x5 185x5 225x3 275x3 315x3 355x2 355x2 355x2 355x2 Dips: 5x5 Lat Pulldowns: 6x5 -Good workout. Deadlifts are harder than squats first thing in the morning. -The bully was there again today but didnt make eye contact and didnt say anything. Hope it stays that way. -Reading: Fire and Blood, GRRMartin; The Oresteia, Aeschylus -Listening: Words of Radiance, Brandon Sanderson(55hours. this should keep me busy) Finished: Tomato Red, Daniel Woodrell. Great book. Heartbreaking ending. -Watching: Fullmetal Alchemist Brotherhood; The Last Kingdom Season 1

Monday 12/17/18 530am-730am Bench: 135x10 175x5 205x4 245x3 280x2 280x2 280x2 280x2 Squats: 95x5 135x5 165x5 205x5 245x5 295x4 340x3 365x3 365x3 365x3 365x3 Bench: 190x3 225x3 265x3 265x3 265x3 265x3 Standing curls: 110x5x3 -came in a little earlier. Actually managed to finish everything in time. The bully boss came in but didnt say anything. Today. -Reading: Fire and Blood, GRRMartin; The Oresteia, Aeschylus -Listening: Tomato Red, Daniel Woodrell -Watching: Fullmetal Alchemist: Brotherhood; The Last Kingdom, Season 1.

Friday 12/14/18 6am-735am Squats: 95x5 115x5 135x5 165x5 205x5 245x5 295x4 340x4 340x4 340x4 340x4 Bench: 135x10 175x5 210x4 245x3 265x3 265x3 265x3 265x3 265x3 Lat Pulldowns: 6x5 -suprisingly easy, for 6am. -Reading: Fire and Blood, Grrmartin; The Ancient Greek Hero in 24 Hours, Gregory Nagy -Listening: Tomato Red, Daniel Woodrell -Watching: Fullmetal Alchemist Brotherhood; Game of Thrones Season 1(epic rewatch)

12/12/18 Wednesday 615am-730am Bench: 135x10 175x5 210x4 245x3 245x3 280x2 280x2 280x2 265x3 265x3 245x4 210x6 175x8 OHP: 95x5 115x5 135x3 145x3 165x3 185x2(shb3) 145x5 Tricep Pressdowns: 10x5 -Bullies. Im putting this out there because I hope people reading this understand that no matter how accomplished you are in strength training, and life I suppose, there are always people in the gym who enjoy being bullies. This morning when i went into lift there was an upper level management guy who lifts in the mornings on the bench. Hes an abusive, power hungry, mean spirited person. He treats subordinates like inferiors, and is dismissive and rude to people. The type of guy who just oozes meanness. I waited til he finished his set then politely asked if he was done. NO, he said a little too loudly, IM NOT. Then proceeded to use two different stations for the next fifteen minutes while he took his time completing his workout. I patiently stretched and waited, more than a little stung by the harshness of his reply. Ive never been anything but polite and respectful in the gym, and if you go to a real powerlifting non steroid abusing gym you'll see that its a point of pride for most of them not to be dicks. But this guy.... I could have pointed out that the rule of the gym is one person per station, and politely asked him to move. I could have straight up challenged him to step outside. But that would have gotten me fired, and no doubt a possible jail sentence. Did i want to retaliate? yes. But i also like my job(although i dont always like the culture). What really angered me is that he knows if this were anywhere else but work, he wouldnt talk to me like that. Wouldnt be so disrespectful. The stoics came back to me then and said "There are things you can control, and things you cannot. You cannot control how other people treat you. You cannot make them be decent and respectful." So next workout I'll come in a little earlier, to avoid conflict. But man today was tough... -Reading: Reaper's Gale, Steven Erikson -Listening: Mortal Engines, Phillip Reeve -Watching: Fullmetal Alchemist: Brotherhood.

12/10/18 Monday Bench: 135x10 175x5 205x4 245x3 245x3 275x3 275x3 275x3 295x1 295x1 295x1 295x1 190x4 225x4 225x4 265x4 265x4 265x3 265x3 Shrugs: 405x5x5 -Off day. The 295s should have been for 2. But sometimes you just have a bad day. -Reading: Reaper's Gale, Steven Erikson, The Ancient Greek Hero in 24 Hours, Gregory Nagy -Listening: Before they Are Hanged, Joe Abercrombie -Watching: Sens8 Season 2.

Friday 12/7/18 6am-735am Bench: 135x10 175x5 205x4 245x3 245x3 275x3 275x3 275x3 275x3 275x3 190x4 225x4 260x3 260x3 260x3 260x3 260x3 Squats: 95x5 135x5 165x5 205x5 245x5 285x3 325x3 365x3 315x6 -Reading: Fire and Blood, GRRMartin, The Ancient Greek Hero in 24 Hours, Gregory Nagy, Crime and Punishment, Dostoevsky -Listening: Before They Are Hanged, Joe Abercrombie -Watching: Fullmetal Alchemist: Brotherhood, Part 2; Mr. Robot, season 2

Wednesday 12/5/18 6AM to 730Am Bench: 135x8 175x6 205x5 245x4 245x4 260x3 260x3 275x2 275x2 260x3 260x3 245x4 225x6 205x8 185x10 OHP: 95x5 115x5 135x5 155x5 175x5 135x5 Cable Pressdowns: 8x5 -Sick today and it was tough getting through the workouts but I like am workouts better. Getting it over and done with. -Trying to hold the lighter benches for a longer pause. All of my bench reps are paused with the exception of the first warmup(135x8-10). Watched a video that talked about this being important for lifters who compete because sometimes a referee can leave you in the bottom for as many as 3 seconds waiting for the bar to stop moving. I like it. Made it harder but also makes you more comfortable down there. -Reading: Fire and Blood, George R R Martin -Listening: American Fascists, Chris Hedges -Watching: Fullmetal Alchemist: Brotherhood, Part 2

Monday 12/3/18 Bench: 135x10 185x5 205x4 245x3 245x3 275x3 275x3 275x3 295x2 295x2 295x2 190x4 225x4 260x4 260x4 260x4 260x4 Bent Over rows: 245x5x5 Standing Curls: 125x6x5 -Reading: Fire and Blood, George R R Martin -Listening: American Fascists, Chris Hedges -Watching: Fullmetal Alchemist Brotherhood: Part 2

Friday 11/30/18 6am-735am Bench: 135x10 175x6 205x5 245x4 260x3 275x2 275x2 295x1 295x1 260x3 225x6 190x6 Squats: 135x5 175x5 215x5 255x5 295x5 335x6 -really like the am workouts. I like getting it over and done with for the day. Just need to get in a bit earlier. Should have done at least one drop set after the last squat set. -Reading: Fire and Blood, George R R Martin -Listening: Before They Are Hanged, Joe Abercrombie -Watching: Fullmetal Alchemist: Brotherhood, Part 1

Wednesday 11/28/18 Bench: 135x10 175x6 205x5 240x4 240x4 255x3 255x3 275x2 275x2 295x1 295x1 275x2 275x2 255x3 255x3 240x4 225x6 190x7 175x9 Shrugs: 405x5x5 Curls: 110x5x5 -Reading: Reaper's Gale -Listening: Before They Are Hanged -Watching: Fullmetal Alchemist: Brotherhood.

Monday 11/26/18 515pm-745pm Squats: 135x5 205x4 245x5 295x4 340x3 365x2rx4s Bench: 135x10 175x5 205x4 245x3 275x2rx4x Bench: 225x6rx5s -And thats enough of sheiko for a while. These 2+ hour workouts, plus a 45 minute walk home afterwards(Im doing the Walk to Mordor challenge, everyday back and forth to work), is a little too much. Couldnt sleep last night. Have a headache and low appetite today. Like the Walking Dead at work. Classic signs of overtraining. -Switching back to Wendler Beyond 5/3/1, for a 4 day split. -I keep forgetting what an old coach once told me: "Its not what you can do, its what you can recover from. " -Reading: Reaper's Gale, Steven Erikson; The Wretched of the Earth, Franz Fanon -Listening: Before They Are Hanged, Joe Abercrombie -Watching: Full Metal Alchemist Brotherhood Part 1

OOPS! Realized I never posted Wednesdays workout from last week: Wednesday 11/21/18 Deadlift: 235x3 295x3 325x3rx4s Bench: 175x5 205x4 245x3 260x2rx4s Dumbell Bench: 85x5x5 Lat Pulldowns: 8x3

Friday 11/23/18 Squats: 135x5 225x5 245x4 295x4 340x4x4 Bench: 175x5 205x4 245x3 260x3x4 Incline Bench: 205x8x5 Pulldowns: 8x5 -Reading: Reaper's Gale, Steven Erikson; The Wretched of the Earth, Frantz Fanon -Listening: Before They Are Hanged, Joe Abercrombie -Watching: The Florida Project, Train to Busan, Fullmetal Alchemist: Brotherhood

Monday 11/19/18 Squats: 135x5 205x5 245x5 295x3 325x3 365x2 405x3 320x5x5 Bench: 135x10 225x5 275x3 300x1 CGB: 245x5x5 -Long and tiring. But switching the workouts to thurs/sat/mon is a good idea. Structuring them around the weekends helps with recovery. I felt pretty fresh and rested going into the workout. -Reading: The Inquisitor's Tale -Listening: Before They Are Hanged -Watching: The Last Kingdom

Saturday 11/17/18 Sumo Deadlift: 135x5 155x5 190x5 225x5 260x5 295x3 330x2 365x3 315x5x5 OHP: 95x5 115x5 135x5 155x3 185x3 135x5-8x5 -First deadlift in over a month. Surprised at the strength levels. Feels good to lift the full body again. Only problem i noticed is with the heavy squatting and sumo deadlifts my quads dont get enough work. Have to supplement with front squats. -Reading: The Inquisitors Tale, Adam Gidwitz -Listening: Before they Are Hanged, Joe Abercrombie -Watching: The Last Kingdom Season 1

Wednesday 11/14/18 Bench: 135x10 185x8 225x8 275x3 315x1(missed) Incline Bench: 240x4rx6s Pulldowns: 5-8x5 Tricep Pressdowns: 5-8x5 -Reading: The Arden Guide To Renaissance Drama -Listening: Before They Are Hanged, Joe Abercrombie, Shakespeare Saved My LIfe, Laura Bates -Watching: Fullmetal Alchemist Brotherhood

Monday 11/12/18 Bench: 135x10 175x5 210x4rx2s 245x3x2 265x3x5 175x6 210x6x2 225x6x4 OHP: 95x5 135x5 155x3 185x1 135x5x5 Standing Curls: 105x5x5 -Reading: Blood Meridian, Cormac McCarthy -Listening: The Blade Itself, Joe Abercrombie -Watching: Fullmetal Alchemist Brotherhood

11/7/18 Wednesday Bench: 135x10 225x8 275x3 300x1 265x3rx8s Incline Bench: 225x5x5 -Too easy. Felt like only training upper body is not enough of a workout. Think Im going back to upper body and lower body on same day. -Reading: The King of Attolia, Meghan Whalen Turner -Watching: The Frankenstein Chronicles -Listening: The Blade Itself, Joe Abercrombie

Monday 11/5/18 BW: 205 Squats: 135x5 165x5 205x5 245x5 285x5 325x3 365x3 405x3 425x1 315x5x5 All sets done with no belt. Front Squats: 135x5x5 -Routine is Wendler's Beyond 5/3/1. Felt strong. And Im obviously much stronger in the afternoons. Decided to stick to pm lifting because I miss writing in the mornings. -Reading: The King of Attolia, Meghan Whalen Turner; The Cult of the Saints, Peter Brown -Watching: Jonathon Strange and Mr Norrell, The Frankenstein Chronicles -Listening: The Blade Itself, Joe Abercrombie

Wednesday: 10/31/18 6am-735am Squats: 135x5 155x5 190x5 225x5 260x5 295x3 330x3 365x3 385x1 275x8/x8/x8/x8/x5 -I hate lifting in the afternoons. Low energy level and its tough for me to go to sleep after. I much prefer morning workouts but in the past year ive had sciatica problems. After my dr told me no slipped discs etc i went back to lifting in the afternoons and was soon squatting 405 no problem. But I miss lifting in the morning so the past few days Ive conducted an expermint to see where I am. I need many more warm up sets, and I had a lot of hip flexor tightness, but no real back or knee pain. Im hoping this will go away once I get used to it. For now going to stick with the am lifting and see what happens. -Routine Im following: Beyond 5/3/1 by Jim Wendler. Work up to a training max for reps then joker sets then drop sets. As per Wendler's advice Im starting low. With a TM at 85% of my current max.