Bench felt ok today. Not used to doing reps anymore.
Bench
135x3, 185x3, 225x3, 265x3, 295 for 6 sets of 5
Close grip machine rows
200x30, 240x16
Db press
120s x14,11
Light lat pull down
Close grip bench plus chains I believe 45 lbs for the set
135x3, 185x3, 225x3, 275x3
Heavy squat single today and speed work on dead. Bodyweight was 190 today.
Squat
135x5, 225x5, 315x3, 405x1, 495x1, 540x1, 425x9
Deadlift
245x3, 355x3, 465x2, 575x1, 645 for 6 singles about 50 seconds between singles
Ghr 2 sets of 10
Barbell row 135x10, 185x10, 235x6, 285x6, 335x4
I think I’m going to switch from banded bench to Beech with chains to keep the weight still pretty heavy on the chest. I have a set that’s 45lbs for the pair but I only use about 30 lbs of them. I may tie them up to get the full weight but haven’t yet.
Paused bench plus chains
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 335x1, 350x1 225x10
Few lat pull downs
Db press
120s x10, 140x5- hands didn’t have any chalk on them and rotated and it was just bad.
Think I called it a day there. It’s been hard getting in the mood to lift when I come straight from class. Normally I watch my favorite parts of action movies while I sip preworkout. (Keep this a secret) huge advantage in the gym.
Been working on my house the last few days. Only benched with chains yesterday going to finish up some crazy stuff today.
Bench plus chains tng (from yesterday)
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x4, 335x2, 355x1 225x15
Finished up a little today. Bench, little lat pull downs and some light shoulder press.
Bench tng (starting at 315 - switched to solid pauses)
135x3, 185x3, 225x3, 275x3, 315x3, 340x2, 365x1- tempted to go 380 but had no spotter
Slingshot
365x1, 385x1, 405x1, 420x1- found spotter so loaded this.
Close grip
285x 5x5
Light lat pull downs and shoulder press
Them went to get some work done on my house.
Almost had a new 4 rep pr settled for 3 rep pr on deadlift. Close enough though that I am going to continue with what I have planned the next two weeks.
Deadlift
245x4, 355x3, 465x3, 575x1, 645x1, 715x3
Paused squat
135x5, 225x5, 315x5, 405x8, 435x5
Lat pull down
181 3 sets of 12
Ghr 3 sets of 10
Barbell row
135x5, 205x5, 275x5, 335x3
Unreal man. Nice work
Some bench today
Paused Bench (warm up for Slingshot)
135x3, 185x3, 225x3, 275x3
Slingshot
315x2, 365x2, 405x1, 425x1
Bench tng
300 6 sets of 5
Standing shoulder Db press cause seat was taken
35,40,45,50,55x10
Light dual cable rows and shoulder work
Db press
125s x9
Hit some paused squats and speed work for deadlifts. Weights felt a bit heavy but I was also in the other gym tonight. Used some other kids deadlift bar and he must not have liked that cause I’m pretty sure he took it with him when he left lol. My house is 5 minutes from this other gym so I may be switching once I move in unfortunately cause I like the gym I’m at now.
Paused squat
135x5, 225x5, 315x3, 405x1, 445x5
Deadlift (50 seconds between top singles)
225x5, 315x4, 405x3, 495x2, 585x1, 645 for 6 singles- I started wearing my DC’s for speed work for the slightly higher heal to make it a bit harder so normal pulling feels easier.
Hack squat (plates per side)
1x5, 2x5, 3x5, 4x5, 5x5
Pull ups 3 sets of 12
Barbell row
135x5, 205x5, 275x5, 305x5
Got some bench in after class tonight. I’ll be happy when my class is done. I have no motivation to go lift when I get out. Two weeks left.
Close grip bench
135x3, 165x3, 195x3, 225x3, 255x3, 290x5x5
Close grip machine rows
220x15, 260x15
Db shoulder press
40,45,50,55,60x12
Paused Bench plus chains
135x3, 185x3, 225x3, 275x3, 315x1
Db press
100s x19,14
Squats moved pretty good tonight. Made sure I found a straight bar this time. I think that really messed with my squat the other night. This is the other gym so nothing is in that great of condition.
Squat
135x5, 225x5, 315x3, 405x1, 495x4,
495x1-paused 405x5
Db row
100x10, 120x10, 140x10
Close grip machine row
190x15, 230x12
Weathers warming up and it’s been making my lifts feel better.
Paused Bench plus chains
135x3, 165x3, 195x3, 225x3, 255x3, 285x2, 315x2, 340x1, 360x1-tng
250 max reps no chains - 17
Pullups 3 sets of 15
Db shoulder press
40,45,50,55,60 x12
Weighing in low 190s drinking a lot of water and feeling full. Always lift better feeling full.
https://instagram.com/p/Bh2JUMmBJK9/
Pulled heavy pr today followed with a pr squat for reps set. Deadlift number won’t be mentioned, sent the clip to jonnie candito for his birthday so he ll be the only one that gets to see it. Will be looking to attempt a 790 pull next week.
Squats
135x5, 225x5, 315x3, 415x11- strength for 13 was there but didn’t have a spotter and the cardio caught up to me. 505x1- wanted a heavy rep but was already dead.
Rolled out my hamstrings
Light dual cable rows and light lat pull downs.
You bad ass mfer…
When are you competing. You can break Ed Coan’s dl record but you should do it soon before you are breaking someone else’s record.
I know. it will look a lot better to break a 34 year old record than a month old one. I will be competing for sure the end of the year as 181 but I’m trying to figure out What fed. I like uspa cause the equipment. Just a two hour drive sucks. I may do a bs meet just to qualify for a world event where I can actually take the record. If I hit what I am looking for I may break the raw with wraps total as well. Goal is to go 771 for a second and over 800 for a third. For the end of the year of course. If I went something like 590/385/800 that would be 9 lbs over the wrapped total at 181.
Little bench and called it a day.
Bench
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 305 6 sets of 5
Close grip machine row (fast)
220 3 sets of 10
Db press
125s x13,9
Close grip paused bench
135x3, 185x3, 225x3, 275x2, 315x1
Switched to paused comp grip bench cause I didn’t have a spotter and hit two singles with very long pauses at 330 and 340
Do Ipl drug tested worlds in Vegas in November. I’m thinking of doing that meet also. I’d have zero chance to win my division if you were in it but if you do raw classic I might have a chance.
I’m from nj so I’d probably do uspa’s meet in PA.
Hit a heavy single today on squat. Couldn’t get a straight bar so it didn’t feel as nice but moved well. Was going to go 550 but didn’t have a spotter and I’m usually always comfortable with 545. I need to stop doing that.
Squat
135x5, 225x5, 315x3, 405x1, 495x1, 545x1, 455x5
Deadlift
135x5, 225x5, 315x3, 405x1, 495x1, 585x1, 645 for 6 singles about 50 seconds between each.
Everything moved well. I was sweating like crazy it was way too hot in the gym. Also legs were bleeding. Deadlifts were on an Okie deadlift bar with DC’s on.