Thanks, trying to work my way into the low 500s as an everyday max
1 Like
Sept 22 2018
Foam rolling
Deadlifts
135 x 1
185 x 1
225 x 1
275 x 3
315 x 3
350 x 5, 5
5-count Pause Squats
135 x 3
185 x 3
225 x 5, 5, 5
Man those pause squats were brutal for some reason. Felt like I was gonna pass out toward the end of the sets
2 Likes
I’ve given them a crack before, they are evil!
1 Like
Sept 25 2018
Bench
135 x 5
155 x 5
170 x 5
185 x 3
205 x 2
210 x 2, 2, 2, 2, 2
240 x 3, 3, 3 (slingshot)
DB Bench
70 x 15, 15
Some DB Laterals and Band pulldowns for sets of 20
2 Likes
Sept 26 2018
Front Squats
135 x 2
185 x 2
225 x 1
275 x 1
300 x 1
325 x no
Unracked 325 and immediately knew that wasnt about to happen.
Squats
325 x 2, 2, 2, 2
325 x 1 (5-count single)
Glute hams - 2 x 8
Ab roller - 2 x 8
1 Like
Sept 29 2018
Standing OHP
bar x 10
65 x 10
75 x 10
90 x 10
100 x 10, 10
Chins - BW x 10, 10
Pullups - BW x 5, 5 (slow negative)
Bunch of Front and side DB Laterals w/ 20 lbs
1 Like
Sept 29 2018
Deadlift
225 x 1
275 x 1
315 x 1
365 x 1
425 x 2, 2, 2
These felt like shit honestly.
3-count pause squats
135 x 5
225 x 5, 5, 5, 5
1 Like
Oct 1 2018
Bench
bar x 5
135 x 5
155 x 5
170 x 3
185 x 3
200 x 3
235 x 5 (i think this is a rep PR)
235 x 8 (slingshot)
Band Pushdowns 3 x 12
DB Laterals 3 x 12 (20 lb)
4 Likes
Oct 2 2018
Squats
135 x 3
185 x 3
225 x 3
275 x 1
285 x 1
305 x 2, 2
Sumo Pulls
225 x 5
300 x 10, 10, 10, 10
That was insanity… that was just cruel lol. My heart rate was 180 after finishing that last set.
3 Likes
Oct 3 2018
Bench
135 x 3
155 x 3
170 x 3
185 x 1 (pause)
205 x 1 (pause)
230 x 1 (pause)
245 x 1 (pause)
225 x 3, 3 (first set paused)
Bunch of band pushdowns, trying to push some hypertrophy on the triceps. See if I can’t get a little boost in strength during this peak
Need to start working paused singles. Still thinking about doing this meet in December and I’m about 8 weeks out. Gotta start getting my lifts competition specific
1 Like
Deadlifts for sets of 10 ! Whoa!
1 Like
Insane. I can’t wait too drop that bar on 5.
2 Likes
Gotta build that conditioning! Lol mine is pitiful although it was prescribed in my program so was not by choice.
Oct 4 2018
Light DB lunges
20 lb each hand x 15 x 3 sets
Completely Raw Squats
135 x 8
185 x 8
230 x 10, 10, 10, 10
Superset - 3x10
GHR (bodyweight)
Ab wheel
1 Like
Oct 6 2018
Avg Band Lat Pulldowns
3 x 15
DB Rows
60 x 15
70 x 10
85 x 8
Weighted Chins
BW+10 kg x 6, 6, 6
Superset: DB Upright Row w/ Band Pullapart
2 x 20 (30 lb DBs)
Light Good Mornings
95 x 15, 15
My hamstrings are sore as hell from those GMs for some reason.
10/9/2018
Squats
135 x 3
185 x 3
225 x 3
275 x 1
325 x 3
325 x 6 (amrap set)
Depth was shit on that amrap set. Didn’t eat a lot yesterday and sleep was shit. Just wasn’t feeling it this morning
Sumo pulls
225 x 3
275 x 3
305 x 8, 8, 8
Oct 10 2018
Bench
135 x 3
155 x 3
170 x 3
185 x 3
210 x 3
235 x 1 (long pause)
235 x 4 (amrap set, all time best is 4 reps)
235 x 7 (slingshot)
Standing OHP
bar x 5
95 x 5
115 x 8, 8
95 x 8
Your breathing is always on point in your squats. I need to focus on that more.
@mattsc, bracing helps tremendously although it can be done wrong. Cant remember off the top of your head if you use a belt but kinda pushing your belly into the belt and holding a deep breath and flexing your abs into the belt keeps everything pretty tight. Between the bar and the floor, it is ideal to keep everything rigid.
Oct 12 2018
Deadlifts
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
425 x 1, 1
Deadlifts have felt off the past few weeks. Watching the replay on the top single it looks pretty slow to me. Not sure whats going on.
Front Squats
135 x 5
185 x 5
205 x 10, 10
Those were absolutely brutal lol
1 Like
Oct 15 2018
Think Big - Wk1, Day 1
Bench
135 x 3, 3
155 x 3, 3, 3, 3, 3, 3
Axle OHP
65 x 15
95 x 15, 12
Band Pushdowns
3 x 15
1 Like