Soon it’ll happen
Squats and deads tonight
Squat
135x8, 225x6, 315x3, 405x1, 465x1, 520x2
Deadlift
245x3, 355x3, 465x3, 575x1, 635 for 6 singles about 40 seconds between singles. Managed to pinch the webbing around my thumb during one pull and have a nice sized blood blister there now.
Barbell row
135x15, 205x15, 255x10
Heavy dual cable rows and called it a day. Preworkout kept me up late last night so was a tad out of it.
Did Slingshot bench today, front squats and db press and called it a day.
Bench (warm up)
135x3, 165x3, 195x3, 225x3, 255x3, 285x3
Slingshot
315x2, 345x2, 365 for 5 sets of 4, 410x1
Front squat
135x8, 185x5, 225x5, 275x5, 315x2, 340x5- not bad but started rolling onto my bicep.
Db press
100s x23,21
Took it a bit easier today. Kept the top weight at 405 on squat and made it am early day so I could get some other stuff done.
Paused squat
135x5, 225x5, 315x5, 405x7
Light dual cable rows and some light shoulder work.
At the other gym I am signed up at so benches are lower than normal but they have heavier dumbbells.
Db press
75s x10, 90s x10, 115s x10, 140s x7,7
Front squat
135x5, 185x8, 225x5, 275x5, 315x2, 365x3-felt relatively easy but upper back felt off on that final set.
Bench
135x3, 185x3, 225x3, 275x3, 315x3
Slingshot
365x3, 385x3
Barbell row
135x10, 185x8, 225x8, 275x8
Db press again
115s x13, 130s x8
Felt pretty good today. Pulled a nice pr off 2.5" blocks today after a solid squat set.
Paused squat
135x5, 225x5, 315x3, 385x2, 425x7- had one more in me
2.5" block pull (lbs and kg used)
245x5, 355x5, 445x3, 555x3, 665x1, 735x1, 800x1
Close grip machine row
200x20, 240x20
Ghr 3 sets of 10
Very nice work man!
Thanks
Been getting enough or close to enough water the last few days and is definitely helping. Feeling pretty strong. Hit a pr banded bench after hitting paused reps up pretty heavy.
Paused Banded bench ( +50 at top est)
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 335x1, 350x1-tng
Pullups 3 sets of 15
Front squats
135x5, 185x5, 225x5, 275x12-very easy had 15+ in me but that’s not what I want for right now and the bar started slipping.
Slingshot bench
275x2, 315x2, 365x2, 405x1
Medium weight dual cable rows
Light Db work to loosen up the shoulders and I think I called it a day after that.
Lol whats it like holding 800 pounds?? nice job
Funny thing is It felt lighter than the 785 I dropped. Mostly from the lower squat volume I’m less fatigued now. Thumbs didn’t even bleed during it
Hit squats and deads today. squats are definitely feeling solid again. I have increased my deadlift speed weight to 645 and the time between singles to 50 seconds.
Paused squat
135x5, 225x5, 315x3, 405x1, 445x5, 475x1
Deadlift about 50 seconds between singles
245x5, 355x5, 465x3, 575x1, 645 for 6 singles.
Ghr 3 sets of 10
Barbell row
135x10, 205x10, 275x5, 325x4
Vince, I always found paused squats to be an awesome lift, especially after DL. One problem I came across was groin strains. I talked to a few guys that had similar issues with them. Have you had any problems and if you did, how did you fix them?
Of all the things I’ve hurt that’s never been one so I won’t be able to help you with that. I do like the paused squats a lot for getting used to the changes though
Benched against a band again today before sets of close grip. Going to try to hammer the top of bench for now.
Paused Banded bench (+50 at top est) -will be weighing it soon
135x3, 165x3, 195x3, 225x3, 255x3, 285x2, 315x1, 345x1
Close grip bench
280x5x5
Front squat
135x5, 225x5, 275x5, 315x8
Db row
120x10, 140x10 - 120 with a 20 tied to it.
Squats and some conventional deadlifts today. May start to add the belt in conventional deadlift soon. Squat weight is starting to feel lifter on my back so that’s good. I believe this paused squat today is tied for my best ever and there was another 5-10 i think in the
Paused squat
135x5, 225x5, 315x3, 405x1, 475x1, 525x1, 475x3
Conventional deadlift
135x5, 225x5, 315x5, 405x5, 495x5, 545x3
Pullups 2 sets of 15
Some light leg machines
Some bench today kind of wanted a triple at 365 but settled for a smooth double
Tng bench
135x3, 175x3, 225x3, 265x3, 315x1, 365x2, 390x1
Slingshot
410x1, 420x1
Db press 120s x10, 140s x7,7-two dumbbells tied together
Close grip machine row
180x10, 220x10, 260x15
Finished by rolling out my hamstrings.
I always just duct taped small plates (2.5/5 pounders) to dumbbells
With that there is the risk of the tape letting go and having a plate drop on your face but it feels better to grab the handle when it’s basically just one dumbbell
It does get tricky if you need more than 10 pounds extra though
I hooked them up this way to row the other day and they held so well I figured I’d try bench. The first set I had two buddies there in case something slipped. They stay in place pretty good. Slight bit of torque pulling my wrist back but not hard to get used to.
Squat is still moving along well. I did end up doing something to the forearm side of my elbow. Coming up on the final squat rep I felt and either heard it or my mind put a sound with it, but my elbow make a good click. It didn’t bother me the rest of the workout and managed a pr on paused deadlift also but it is a bit sore now. I will be taking it slow adding weight to bench tomorrow. I think it’ll be alright though.
Paused squat
135x5, 225x5, 315x3, 405x1, 465x5-im fairly certain this is a pr for paused reps.
Paused deadlift
245x5, 355x3, 465x2, 575x1, 665x1, 720x1- got very light headed on 665, 720 also but not as bad.
Medium weight dual cable machine rows
Db row
125x10, 150x10
Ghr 3 sets of 10