High bar squats today closing in on a new pr on that soon and hit a pr double in front squat after.
High bar Squat
135x8, 225x6, 315x3, 405x2, 455x1, 495x1
Front squat
135x5, 225x3, 275x2, 315x2, 355x1, 385x2
Close grip machine row
2005 sets of 10
Db row
90x12,12
Bicep is feeling a little better.
https://instagram.com/p/Bfj_el-lfNh/
All the plates in the gym 
Lol that’s a typo I meant 2500
Thought so. 2005 is piss weak
4x15 pull-ups? Jesus…
Bench is getting very strong. But 340 for 6 easy triples.
Bench tng
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 340 for 6 sets of 3 - paused last rep of the last set. 405 will happen before April I’m thinking.
Slingshot
375x1, 405x1, 425x1
Light dual cable row, 4 sets of 10 Pullups
Close grip bench
135x3, 185x3, 225x3, 275x3, 315x3, 340x2
Pulled a max single deadlift, not very smooth but good enough for the gym. Started grabbing some knurling cause hook gripping the smooth is failing me now. I am weighing very light at 188 I’m going to try to get up to 192-193 again for training.
Deadlift
135x5, 245x5, 335x3, 445x2, 535x1, 625x1, 715x1, 775x1
Squat
135x8, 225x6, 315x3, 405x2, 460 for 5 sets of 3
Dual cable rows,4 sets of 12 Pullups
3 sets of 10 on ghr
Was dead tired at the end and just called it a day.
https://instagram.com/p/BfroSbzl3Ak/
Still benching late after class without a spotter. Going to suck soon when the weights get heavy. So far so good though. Close grip doubles at 330 tonight.
Close grip bench
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x2, 330 for 8 sets of 2
4 sets of 15 Pullups
Medium grip row 18"roughly a few light sets
Db press
100s x22,17
Can’t remember if I did anything else. Was pretty tired at this point. Signed up at a second gym now that is going to let me being my bar and competition plates in.
Taking the preworkout late keeps me up and kills my workout the next day. Squats and deadlift moved pretty shitty today
Squat
135x5, 225x5, 315x3, 405x3, 465 for 5 sets of 3
Deadlift (some kid took my hundreds for leg press)
135x5, 225x3, 315x3, 405x2, 495x1, 585x1, 635 for 6 singles about 40 seconds between singles.
But did you tie them to the bar and deadlift them? No one disrespects the Sumo god. Nobody
Their corpse wouldn’t have been heavy enough for my pulling session.
Always awesome to see your grind reports!
Hey Vince. You seem to do the a lot of singles as working sets with relatively low rest times in between a lot.
Is this something you found works well for you compared to like high rep sets? Is there other ways it’s better? Cos I was thinking of doing something along those lines.
After changing bench training to all low rep sets paused I found my technique gains have been huge. So I was thinking if there would be benefits to treating Deadlift this way too. No rep PRs but I guess I don’t need them as long as I get the volume in.
Thnx
But is it a real deadlift if you are not lifting the dead?
Well I only do it for deadlift. I tried it for squat but was dying out before I finished the sets. 625-635 dead is fairly easy so I can get away with it. Personally I like large rest times and push myself on sets. I’m also done on the singles work for a lithe bit. I normally stay away from high rep sets as well. I like 2-5 reps on deadlift for strength.
Bench is getting difficult without spotters now. Managed to find someone after my first two doubles with the Slingshot at 400. Missed a rep on incline with 275 and looked like an idiot rolling it down.
Bench (warm up for Slingshot)
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 350x3
Slingshot
385x2, 400 for 6 sets of 2
18" grip machine rows
200x10, 220x10, 240x10, 260x10
Medium weight dual cable rows
Incline press
135x5, 185x5, 225x5, 275x4- missed the last rep but 4 moved relatively easy.
Db press
110s x16,12
Took some of my plates out of the box the other day. Man they are hard to work with slippery and nothing to grab onto. Going to be a pain in the ass but at least I’ll get to pull with them soon. Either my one gym will let me being them in our I’m taking them to another gym.
Legs are done today. Also recently I said I’d never pull conventional again but I think I might add it in with medium weight for now. Right now deadlift and bench are doing awesome, squat is lacking but I am doing a lot of squat volume so
when that drops hopefully it’ll go up pretty good.
Rolled my hamstrings out today to.
High bar Squat
135x8, 225x6, 315x3, 405x2, 455x3, 475x1, 485x1
High bar paused squat
405x5, 425x1, 445x1
Ghr
3 sets of 12
Reverse band squat (paused 405 and up) band added at 405
135x6, 225x5, 315x3, 405x1, 475x1, 525x1
Conventional deadlift (beltless cause I was lazy)
135x5, 225x5, 315x3, 405x5, 495x5
Why?
Maybe related but what do you think is your weakness in sumo DL that like needs work. Or is it like there’s no particularly weakness and you just have to get bigger and stronger?
