Hips feeling better but not great did only squated and called it a day. Had to move some stuff out of my house. Also making it a point to drink a gallon of water a day. I’ve really been slacking on that the last few weeks.
Ssb
135x8, 225x8, 295x6, 345x6
Due to switching the days up I hit a little bench today. Will but it next on Tuesday. Just some Slingshot bench with one paused raw single and core work.
Bench
135x3, 165x3, 195x3, 225x3, 255x3, 285x3
Slingshot
315x3, 345x2, 375 for 5 sets of 2, bumped to 385 for 6th set of 2
Paused raw single at 365
Ok guys I finally created an Instagram. Still figuring it out. Feel free to follow if you can find me. I searched and didn’t see anything so idk. There will be clips on there that won’t make it to YouTube or here. Vincent pachuta / Vincentpac1500. Good luck.
Had some running around to do today to get rid of some garbage from my house. Managed to fit the deadlifts in. Started to squat but wasnt feeling strong and ran out of time. Not going to list it cause I only worked up to a single ssb at 355. Deadlift may have zapped my energy. Pulled a 3x3 at 695 today. Some of This will be on my Instagram once i get a chance.
Deadlift
135x8, 245x8, 335x4, 445x3, 535x1 or 2, 625x1, 695 for 3x3 first set done with hook grip.
Every few weeks i get big orders in at work and have to work an extra 2-3 hours. Working on one now. Got out late class started today so did that before hitting the gym. Definitely got a few stares while I mixed up preworkout mid class. Couldn’t pull this log up to see the weight on the football bar i hit last time and thought it was 300 it was like 295 so accidently jumped 10 lbs instead of the planned 5. Add the fact that no one was there to give me a lift off and it made those sets tough.
Football bar bench
145x3, 175x3, 205x3, 235x3, 265x3, 305 for 5 sets of 3
Db press
110s x17, 125s x10,10
Light dual cable rows - slightly heavier than normal.
Shoulder press
45,50,55,60,65 all sets of 10
Close grip paused bench
135x3, 185x3, 225x3, 275x3, 295x3
Curious if anyone has looked for me on Instagram. Like I said in New to it and couldn’t find myself. Any way to post a link? Put up the first and third set of 695 triples
To link a video go to your post, click on the 3 dots that look like this
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Then click on copy share url and it will copy the link to your video and you can post it here.
Pro tip to become an instafamous fuccboi: use lots of hash tags on your uploads and find trending hashtags through other insta gym pages. Will get you lots of followers and likes; such as #Fitfam #Instafit fitness powerlifting #Abs #Aesthetic #Motivation #Gymlife #Dedicated bodybuilding
Hashtags+ strong af dude( and sexy) + physique + lots of gains = instafamous
P.s pls change your name on there to sumo god lol.
Lol thanks for the tips I appreciate it.
Another longer work day. And had to go meet someone at my house for some work to get done. So had to call the workout short
Squat
135x8, 225x8, 315x3, 385x2, 435 for 5 sets of 3
Deadlift
245x6, 335x5, 445x3, 535x2, 625 for 6 singles about 40 seconds between singles.
Didn’t get to update yesterday. Main thing was close grip bench 6 triples at 305 moved nicely.
Today squat accessory and some back
Reverse band squat -60 in hole, bands added at 315
135x8, 225x8, 315x4, 405x3, 495 for 4 sets of 3
Barbell row
135x8, 205x8, 255x8, 305x8 last two reps were a little sloppy
Ghr 3 sets of 10, rolling hamstrings between sets
Bit heavier on the dual cable rows and called it a dayea.
I may slow down on the YouTube videos cause Instagram is so much easier. And seems like it’ll get me out there a little more. But I’ll post videos occasionally still.
https://instagram.com/p/BeIoX0lFYQ7/
Lol I was trying to think of some but couldn’t. I need to figure out some good ones. I’ve stayed away from Instagram as long as I can but it does seem easier than youtube to get views. Mostly cause it’s very short clips so people click cause it’ll only waste a few seconds of time instead of a few minutes
Finding the good ones is easy, look on other powerlifting pages/instas and see tbe trending hashtags. Generally the more popular a hashtag is use that. E.g your posts pops up on other peoples news feed if you use trending hashtags. If you just tag like powerlifting or #benchpress itl reach like minimal people lol.
True. Im actually sick of youtube- ever since they introduced ads i hate it. Would rather look at insta vids.
Let me know when you’re famous in the powerlifting world okay Vince?
Yeah remember your T Nation fanclub when your famous lol. @planetcybertron that goes for you as well 
I think I’ll hide here forever lol
It’ll be awhile lol
Cleaned out my shed today so I can fit my snowblower in there. Rather save my back for lifting. Long day and I’m tired but hit the gym before all that for some Slingshot bench, machine rows, Db press and few sets of pullups
Bench -warmed up with reg tng
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 335x3
Slingshot added
365x2, 380 for 5 doubles 6th set I bumped to 390
Close grip machine rows (plus 2 small plates on top)
200x10, 220x10, 240x10, 260x10
Db press
120s x12,11,9
Pullups 5 sets of 10
Don’t forget to follow along on the ol vincetagram
https://instagram.com/p/BeLeCRmleR_/
Took yesterday off cause it was just a core day and I had a lot to do. Planned on doing stiff bar deficit max deadlift today. Kind of changed plans about an hour before I hit the gym to Max off 2.5" blocks. Managed 775 for a gym lift. It wasn’t comp quality but I’ve noticed the higher bar throws off my technique. The good news was it actually didn’t feel that bad but my right thumb slipped a little bit as I pulled and threw me off a bit. I thought I was going to drop it but it stayed hooked. This is hookgripping completely on the smooth too. Heres what went down.
2.5" block pull
135x5, 225x5, 315x5, 405x3, 495x2, 585x1, 695x1, 765- fell off the bar, 775x1
Squat
135x8, 225x8, 315x3, 385x1, 435 for 5 sets of 3
Pullups
5 sets of 15
Really sucks lifting after class. Did regarding bench today cause I didn’t have a spotter and 310 for triples with the football bar would be rough.
Bench tng
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 325 for 6 sets of 3 6th set paused.
Dual cable rows up to 100x10 on the machine
Db press
115s x14,13
Didn’t feel that great after that and wasnt feeling very strong so called it there
I thought today would be a good day just wasnt feeling it. Everything felt heavy definitely from Mondays session.
Squat
135x8, 225x6, 315x3, 405x2, 440 for 5 sets of 3
Deadlift (speed work -moved like shit)
245x5, 335x5, 445x3, 535x1, 625 for 6 singles about 40 seconds between sets. These were rough for once
Bench was yesterday main thing was 5 sets of 3 close grip plus accessories. Today was squat and some back. Squat is not doing that great right now deadlift and bench seem to be pretty good though.
High bar Squat
135x10, 225x6, 315x3, 405 for 5 sets of 3
Close grip machine row
200x25, 220x20
Barbell row
135x8, 185x8, 235x8
