Lyon's Log

[SeptentrionaliLyon]

12/29/2024 Burning The House Down B1W2D1
CompBP 5x3@185,3x3@190, 2x2@195
Pin BP 5@165lbs, 5-5-5-5@170lbs
Comp SQ 1x21@215lbs
JM Presses 12-10-10-8-8@110lbs
Rolling tri exts 14-14-14-16-14@25lbs
Supported Rows 10-10-10-10-10@210lbs
Hammer Curls 13-12-12-10-10@30lbs

[SeptentrionaliLyon]

12/31/2024 Burning The House Down B1W2D2
CGBP 10@170lbs, 8-8-8@165lbs
Incline DB 14-12-12-12-12@45lbs
JM Press 10-12-12-11-11@110lbs
Comp SQ 1x21@225lbs
Supported Rows 13-10-10-9-8@210lbs
Upright Rows 8-10-10-10-8@110lbs
Barbell Curls 14@75lbs, 14-13-9-9@70lbs
Lateral Raises 13-13-12-12-12@25lbs

[SeptentrionaliLyon]

1/2/2025 Burning The House Down B1W2D3
Comp BP 5x5@175lbs
Supported rows 5x10@210lbs
Incline BP 8-8@160lbs, 8-7-6@155lbs
Hammer Curls 16-16-16-12-12@25lbs
Comp SQ 1x21@230lbs
Flat DB 4x14@45lbs
Rolling Tri Exts 16-16-12-12-12@25lbs

[SeptentrionaliLyon]

1/5/2025 Burning The House Down B1W3D1
Comp BP 5x3@190lbs, 3x3@195lbs, 2x2@200lbs
Slingshot BP 5@220lbs, 5-5-5-5@215lbs
JM Presses 10-10-9@115lbs,8-8@125lbs
Rolling Tri Exts 13-13-13-13-13@30lbs
Comp SQ 1x21@235lbs
Supported Rows 12-10-9-9@210lbs
Hammer Curls 5x12@30lbs

[SeptentrionaliLyon]

1/7/2025 Burning The House Down B1W3D2
Comp BP 8-8-8@165lbs
JM Press 9-9-9-9-9@125lbs
Incline DB 15-15-15-15-15@45lbs
Comp SQ 1x22@240lbs
Supported Rows 9-9-8-8-8@220lbs
Upright Rows 12-11-11-11-9@105lbs
Barbell Curls 12-12-11-9@75lbs
Lateral Raises 5x12@25lbs

[SeptentrionaliLyon]

1/9/2025 Burning The House Down B1W3D3
Comp BP 5-5-5-5-5@175lbs
Incline BP 8@160lbs, 8-8-8-8@155lbs
DB BP 15-15-15-15-15@45lbs
Rolling Tri Exts 15-15-14-14-13@30lbs
Comp SQ 1x20@245lbs
Pendlay rows 10-10-8-8@185lbs
Hammer Curls 14-13-13-13-12@30lbs
Lateral Raises 5x12@25lbs

[SeptentrionaliLyon]

1/11/2025 Burning The House Down B1W4D1
Comp BP 5x3@195, 3x3@200, 2x2@200lbs
Dead Press 2x5@170, 3x5@175
Comp SQ 1x20@250lbs
JM Press 6@135, 8-8-7-7@125lbs
Hammer Curls 13-12-12@30
Barbell Rows 8-8-8@185lbs
Rolling Tri Exts 14-13-12@30

[SeptentrionaliLyon]

1/14/2025 Burning The House Down B1W4D2
Comp SQ 1x20@255 I Wanted to bitch out on this so bad
Comp BP 8-8-8@165lbs
Flat DB 16-15-14-13-12@45lbs
Barbell Rows 10-10-8-8@195lbs
JM Press 12-10-9-8-8@125lbs
Upright Rows 12-10-10-10@105lbs
Barbell Curls 12-10-10@75lbs
Lateral Raises 5x12@25lbs

[SeptentrionaliLyon]

1/16/2025 Burning The House Down B1W4D3
Comp BP 5-5-5-5-5@175lbs
Incline BP 8@165lbs, 8-8@160lbs, 8-8@155lbs
Comp SQ 10, 2EMOM for 5M @265lbs
Incline DB 14-16-17-17-14@45lbs
Barbell Rows 8-8-8@195
Rolling Tri Exts 13-12-11@30lbs
Hammer Curls 14-14-13@30lbs14-13@30lbs
Lateral Raises 14-13-13@30lbs
Finally failed and boy am I glad Supersquats fucking sucks.

[SeptentrionaliLyon]

Monument To Entrophy B1W1D1
Comp BP 1@215 RPE8.5, 9x5@160
Slingshot BP 1x235, 3x12,1x15@170
Incline BP 12-10-8-7@135lbs
JM Press 8-7-6-5@125lbs
Rolling Tri Exts 10-10-9@30lbs
Barbell Curls 14-14-14@65lbs
Hammer Curls 14-14-12@30lbs
Lateral Raises 14-10-10@25lbs

This is a modified SBS program: Deads are using the Original Progression, Squats, and Bench the RTF hypertrophy Progression.
Starting Maxes SBD, 330/230/370. The plan is to run this and TB Hybrid for 14 weeks until I start capacity and a more Strength focused program.