Was sitting about 191.5 total. The extra weight is already making me feel great. Did max deadlift against bands today. I miss calculated band tension and guesstimated it at 80lbs at the top, turns out its 110lbs at the top and with the tension getting them in position its 40lbs right off the floor.
Banded deadlifts +40lbs of tension off floor +110 at the top.
135x10, 225x8, 315x3, 405x1, 495x1, 565x1, 600x1
485 for 3 sets of 5
the max single felt solid moved well all the way through may have had 605-610 if I jumped to it but didn’t have it after the 600. Roughly 640 off the floor and 710 at lock out. Definitely looking for a massive pull in about 6-8 weeks.
Hit a little bit of high be squats to get a feel for them and back extensions.
Got a bit mixed up and hit a max effort rack press. I should have been benching 295 for 8 doubles so the next two bench days are 295 and 315 doubles to correct it. Really tired me out but did some close grip bench and db press wasnt feeling the greatest tonight. I’m going to have a video of the rack pressing up tomorrow
Close grip went
135x10, 205x6, 245x9
db press
75s x10, 110s x 14 & 13
body weight is still right around 191 but feeling strong and recovering pretty quick
Flat bench
135x10, 225x8, 275x4, 315x2, 350x3, 315x4-paused
315x5- 4 paused 1 tng at the end followed this with max reps close grip 225x13
flat db press
85s x 10, 120s x 11
hit some back too. I believe I realized what messed up my squat since ive just started getting up in weight my stance was about 4-6 inches in from what I used to do so going to make sure to adjust it next time
Not my day today had a random nose bleed when I was getting ready for the gym so waited an extra hour. Felt tired and really wanted to sleep. Squated and deadlifted and both moved slow
squat
135x10, 225x8, 315x3, 410 for 8 sets of 2 about 40 seconds between sets
Deadlift
135x10, 225x6, 315x3, 405x3, 495 for 6 singles.
Took yesterday off. Hit high bar squats today and some deficit deads.
High bar squat
135x10, 225x8, 315x3, 405x1, 455x1, 480x1, 385 for 3 sets of 5.
deficit deads about 1.5". Using 35lb plates still used a deadlift bar but might switch to a stiffer bar next week
115x10, 185x6, 255x6, 325x6, 395x3, 465x3, 535x3, 555x3- was going for more but 10s fell off each side.
Hit bench some close grip and Incline db press today. Legs are pretty sore from yesterday.
Bench
135x10, 205x10, 275x5, 315 for 6 sets of 2.
close grip
135x10, 205x10, 275x7, 295x4
Incline db press
75s x15 and 90s x15.
Did some back work and few more things for chest. Body weight is about 193 today. I think the weight gainer I’m taking is really helping me put on some size for once. This is the heaviest i’ve ever been. Until recently i’ve never gone over about 190 at my heaviest.
Got some extra chest in today, aside from a little tightness in my shoulders starting with bench it felt pretty good and managed a new 5rm.
Flat bench
135x10, 10, 10, 225x8, 275x5, 315x1, 335x5
dropped to 225 max reps close grip for 14
Light incline db press
75s for 4 sets of 10
some kettle bell bench
Pair of 20kg kettle bells 3 sets of 20
and finished with some light shoulder press 40s for 3 sets of 25
Body weight is right at 194 today, I have a feeling strength is going to go through the roof soon. Already hit a 10lb pr on my 5rm. Spent a little while at the end tearing into my hamstrings with a lacrosse ball. Going to really have to start getting used to doing that stuff it hurts like hell but feels so good after.
I forgot to add I also stopped taking preworkout and for a little while will be drinking coffee instead. I don’t get as much energy but I sleep better which in turn gives me more energy just the first few days tend to suck
Didn’t update yesterday but hit some speed work for squat and deadlift. should have a big deadlift pr coming 495 moves like a joke. Squat is starting to move good again too. video of this session is up now.
Did some reverse band bench today wasn’t able to get the bands to where they were lose at the top but made it work. Bands took off 65 on the bottom and at the top is 40lbs still off. So you ll have to do a little math to see what the numbers were like
Reverse band bench
135x10, 225x10, 315x10, 365x5, 395x2, 425x1, 435x1, 350 for 3 sets of 5
Took today off, looks like I’ll be maxing on the big three in the next two weeks. Will probably looking to hit around 530/380/675 give or take a little. Hopefully I’m low balling. Squats just started moving good as well as bench. Deadlift I haven’t hit anything above 600 really aside from that banded pull that came out to roughly 640 off the floor and 710 at lockout. but I’d like to get 675 with just a little left.
The 625 deficit pull was everything I had. I’m wondering how much I’ll get with the deadlift bar at normal height. I have a feeling 675 will go up smooth maybe do 680 cause it sounds better. It actually felt awesome to have the plates stacked out to the ends even though they were 35s.
Did a little light chest yesterday as prep for my max tomorrow.
Today I did squats and deads for speed. Will be maxing on squat I think Monday.
Squat
135x10, 225x8, 315x3, 385 for 10 sets of two beltless about 40 seconds between sets. Tossed the belt on for the 10th set just to see how it moves and was faster than any of the doubles I did before it.
Deads
135x6, 22x6, 315x3, 405x2, 495 For 6 fast singles. Will be maxing this in about 9 days.
Tested my bench max today. Posted that video up, I have been getting some shoulder pain I have to figure out but rolling a ball on my bicep seems to help idk if that seems normal or not. Wasn’t too bad did mess up my jump towards the end I made a 30lb jump followed by a 40lb jump and I normally never do that. Plate math error. But ended with a slow 385 which really isn’t bad 5lbs under my best ever so I’ll take it. Once I figure out my shoulders I should get up over 405 I feel. Hit some working sets of 5 after and some inclenf incline db press and flat db press
Incline db
75s for 15,15,15,14
flat db
90s x 10- paused , 10 again paused then 2 sets of 10 tng at that point my arms were too pumped to push anything else.
Where abouts in the shoulder you getting the pain bud? I occassionally get a dull pain in my front delt / upper chest, up near my collar bone! No idea what it is though, doesnt cause pain that interferes with my bench, more so after i rerack the weight.
Bench looked solid bro, bit grindy but it kept moving! Nice one