Godo 2.0

Second week of 5/3/1 legs. Good stuff. I love working with low reps - mentally it’s just so much easier to go balls out rather than struggling to maintain good form while pacing yourself through the knowledge that you’ve got another 10 reps to go. This Wendler business is strong, fast, and hopefully effective. Time will tell.

Barbell Squat:

• 50 lb x 5 reps (+48 pts)
• 65 lb x 5 reps (+53 pts)
• 75 lb x 3 reps (+46 pts)
• 90 lb x 3 reps (+50 pts)
• 100 lb x 3 reps (+54 pts)
• 115 lb x 4 reps (+68 pts)

Barbell Lunges:

• 50 lb x 20 reps (+111 pts)
• 50 lb x 20 reps (+111 pts)
• 50 lb x 20 reps (+111 pts)

Barbell Step Ups:

• 50 lb x 16 reps || 20 in (+84 pts)
• 50 lb x 16 reps || 20 in (+84 pts)
• 50 lb x 16 reps || 20 in (+84 pts)

Leg Day! My squats aren’t getting any heavier, but my form is improving significantly, which also counts as progress, so I’ll take it. I saw this photo the other day and had kind of a lightbulb moment. I can’t describe exactly how, but the way I think about squat form has changed and it’s done wonders for how strong I feel doing them. Keeping my neck in line with my spine, my shoulders back, etc. seems to distribute the weight differently, and with a slightly wider stance than usual (despite my shitty hip), has given me a lot more power. All good things despite there being no change in the numbers.

Barbell Squat:

• 0 lb x 20 reps (+45 pts)
• 45 lb x 10 reps (+55 pts)
• 65 lb x 10 reps (+63 pts)
• 65 lb x 6 reps (+57 pts)
• 95 lb x 10 reps (+77 pts)
• 115 lb x 6 reps (+79 pts)
• 115 lb x 6 reps (+79 pts)

Barbell Lunges:

• 50 lb x 20 reps (+111 pts)
• 50 lb x 20 reps (+111 pts)
• 50 lb x 20 reps (+111 pts)
• 50 lb x 20 reps (+111 pts)

Two plates!!! WOOOOOO!!!! This PR brought to you by Jack3d ;)

Just the big stuff today. Legs tomorrow.

Barbell Deadlift:

• 135 lb x 10 reps (+101 pts)
• 155 lb x 10 reps (+115 pts)
• 185 lb x 10 reps (+141 pts)
• 205 lb x 6 reps (+146 pts)
• 225 lb x 2 reps (+106 pts) <— Boom.

Barbell Bench Press:

• 65 lb x 10 reps (+63 pts)
• 75 lb x 6 reps (+60 pts)
• 85 lb x 5 reps (+61 pts)
• 85 lb x 5 reps (+61 pts)

127.4lbs.

I was 131ish on Sept 2nd when I started cutting, and lost a couple in that first week, but didn’t do another weigh in after that. I was worried about what my Asia trip did, but it looks like my as-frequent-as-possible workouts, fairly balanced food choices, and miles upon miles of walking kept me on track. Great news :)

Tra la la, back to the grind. Jet lagged, between jobs, and my house is a mess, but life is good :)

Standing Barbell Shoulder Press (OHP):

• 45 lb x 10 reps (+75 pts)
• 55 lb x 8 reps (+78 pts)
• 65 lb x 5 reps (+73 pts) <— shit’s heavy.

Push Press:

• 65 lb x 8 reps (+45 pts)
• 65 lb x 6 reps (+42 pts)
• 55 lb x 10 reps (+44 pts)
• 55 lb x 10 reps (+44 pts)

Dumbbell Bicep Curl:

• 20 lb x 10 reps (+35 pts)
• 20 lb x 10 reps (+35 pts)
• 20 lb x 10 reps (+35 pts)
• 20 lb x 10 reps (+35 pts)

Triceps Pushdown:

• 30 lb x 10 reps (+12 pts)
• 30 lb x 10 reps (+12 pts)
• 30 lb x 10 reps (+12 pts)
• 30 lb x 10 reps (+12 pts)

Back in Toronto! Arrived late last night, crashed, woke up, grabbed an egg mcmuffin with two eggs and hit the gym. PR’d my leg press and watching my form slowly improve on my squats despite my bum hip. Really excited to be home :)

Barbell Squat:

• 0 lb x 20 reps (+45 pts)
• 45 lb x 10 reps (+55 pts)
• 65 lb x 10 reps (+63 pts)
• 95 lb x 10 reps (+77 pts)
• 115 lb x 6 reps (+79 pts)
• 125 lb x 6 reps (+85 pts)

Leg Press:

• 160 lb x 20 reps (+35 pts)
• 250 lb x 15 reps (+45 pts)
• 340 lb x 12 reps (+59 pts)
• 430 lb x 10 reps (+78 pts)
• 520 lb x 5 reps (+89 pts)

Leg Extensions:

• 50 lb x 15 reps (+15 pts)
• 70 lb x 10 reps (+16 pts)
• 90 lb x 10 reps (+18 pts)
• 100 lb x 8 reps (+19 pts)

At the Novotel in Beijing. There’s a 24hr fitness centre which is pretty basic (cardio machines and dumbbells) but more than enough to work with. Felt pretty weak on 2 hours of sleep plus a nap (early flight out of Seoul) but glad to have gotten at least a little something in post-Peking Duck dinner :P

Standing Dumbbell Shoulder Press
20 lb x 10 reps
25 lb x 6 reps
20 lb x 10 reps
20 lb x 10 reps

Standing Dumbbell Front Raise
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps

Side Lateral Raise
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps
10 lb x 10 reps

Rowing (Machine)
0:10:00 || 2000m

Last day in Seoul - taking it easy. Said goodbye to my brother, hit the gym and now working and packing in prep for my 4am wakeup tomorrow.

I can’t believe I forgot my straps. Super shitty to be stuck at my warm up weight due to a lack of grip strength, but I suppose it’s better than nothing.

Barbell Bench Press:

• 66 lb x 10 reps (+63 pts)
• 77 lb x 6 reps (+61 pts)
• 77 lb x 6 reps (+61 pts)
• 77 lb x 6 reps (+61 pts)
• 77 lb x 6 reps (+61 pts)
• 77 lb x 6 reps (+61 pts)

Barbell Deadlift:

• 110 lb x 12 reps (+87 pts)
• 132 lb x 10 reps (+99 pts)
• 132 lb x 10 reps (+99 pts)
• 132 lb x 10 reps (+99 pts)

Stiff Leg Barbell Good Morning:

• 66 lb x 10 reps (+31 pts)
• 88 lb x 10 reps (+36 pts)
• 88 lb x 10 reps (+36 pts)
• 88 lb x 10 reps (+36 pts)

One-Leg Press:

• 132 lb x 15 reps (+50 pts)
• 132 lb x 15 reps (+50 pts)
• 132 lb x 15 reps (+50 pts)
• 132 lb x 15 reps (+50 pts)

Lat Pulldown:

• 55 lb x 15 reps (+23 pts)
• 77 lb x 12 reps (+26 pts)
• 77 lb x 12 reps (+26 pts)
• 77 lb x 12 reps (+26 pts)