CamBam's Log

Wave 2, Week 8, Day 2-Deload, Pause Squat/OHP

Paused Squat
5@bar, 5@95, 5@135, 6x3@165
*Very easy, just had a touch of right knee pain randomly but the not during the actual squats. I kept the pause at my stopping point instead of dipping lower like I usually do. Very happy with how easy they felt though. Still working on set up a bit more and getting the bar positioned on my back so it’s not too low because that threw me off a couple times. I just want my squats to go back up!

Standing OHP
10@bar, 5@65, 3x5@75, 2x10@55

Bent Over One Armed DB Row
3x8@50s

Banded Leg Press
3x15@1 mini band each side…love this one. No knee pain and I was getting a good burn towards the end of the reps. Will keep these going.
Leg Curl
3x15@50

Leaning DB Lateral Raise
3x12@10s

Wave 2, Week 8-Deload, Bench/3 ct pause bench

Bench
bar, 6@75, 5@95, 3@115, 3x3@125

3 Count Pause Bench
3x3@125

Cable Lat Pulldown
3x10@100
Banded Triceps Pushdown
3x15@1 mini band

DB Biceps Curl (Hammer Curl)
3x10@25s
DB Preacher Curl (Squeeze)
3x10@5s

Cable Ab Pulldown
2x15

Cardio
Arc Trainer- 15 minutes

Wave 2, Week 8-Deload, Squat/Paused DL

Squat
bar, 6@95, 5@135, 5@165, 2@185, 4x2@205, 7@205 (belt)
*Super excited about squats, tried out flat shoes just to see if my knees would feel better and they did. The trick is to stop at parallel for me and it allows me to pop back up pretty well. It hurt if I dipped like I used to but I just need a lot more practice. I haven’t squatted in flat shoes for a while but I’m feeling like I’m working my way back towards them. The teller will be the next couple weeks with heavy weight and fatigue setting in.

Paused DL
5@135, 2@225, 5x2@245…felt awesome and fairly fast

Good Mornings
3x12@95
Banded Leg Curl
3x20@1 light band…i like these for a good pump

DB Goblet Squat with mini band around knees
3x15@40
Shoulder Health: OHP Band Pullaparts
3x15@1 light band

Wave 2, Week 8-Deload, Feet Up Bench/Deficit DL

Feet Up Bench
bar, 6@75, 5@95, 3x10@105
*Went really well up until reps 8-10. got pretty tough but my pec and shoulder felt just fine so I stuck with it.

Deficit DL
5@135, 3@185, 5x3@225
*These overall flew up. That extra 2 inches allows my shins to get the hell out of the way so I can deadlift like Im suppose to. The trick is to convert that somehow to my competition DL. I think we’re adding more of these into my programming so maybe they will help.

Cable Low Row with wide grip
3x8@100
DB Paused Bench
3x10@30, 35, 35

Inverted KB OHP
3x15@10s
KB Bent Over Reverse Flies
3x15@10s

DB Suitcause DL
3x12@55…I liked these okay for a finisher. First set was annoying and I didn’t like them but I figured how to get core stability and I they did pretty well.

Wave 2, Week 9, Day 1, Deadlift/Sumo DL

Deadlift
bar, 5@135, 5@185, 3@225, 3@245, 4x3@275 (belt), 6@275 amrap
*Very underwhelmed with this honestly. Maybe I’m being unrealistic but I just feel like my deadlift should be progressing better than it is. I watch video of my form and it just doesn’t look like it’s clicking. I think the main thing is I just haven’t done reps in a while and I fall out of form easily during reps so I just need to keep working at it. The first rep of all of these felt effortless but every rep afterwards felt rounded and off.

Sumo DL
5@135, 5@185, 4@225, 3x7@245
*These are fun and terrible. I like them because when my form is on, the lift feels effortless. But towards the 6th and 7th reps my middle back was just trying to round over which is rough. But overall I want to keep these in rotation and see how strong I can get with these.

Cable Lat Pulldown
3x10@120, 10@100

Chest Supported Tbar Row
4x10@1 plate
Hyperextensions
4x12@BW…a little bit of posterior right knee pain where that knot was a week ago. I think I will leave these alone for a while until my knee chills out.

Cable Face Pulls
2x15@45
Machine Ab Pulldowns
3x12@60

Wave 2, Week 9, Day 2, Paused Squat/2 ct pause bench

Paused Squat (in flat shoes…still no sure if this is better for me)
bar, 2x5@95, 5@135, 3@155, 2xx5@165, 3x5@175
*Fairly easy except for the last set. Still not convinced flat shoes are better for me, I seem to be shifting forward a lot and am off balance quite a bit leaning to my right. Just super frustrated with my form, just doesn’t feel terrible but it apparently looks less than optimal so I somehow need to fix all that.

2 Count Pause Bench
bar, 6@75, 5@95, 2@115, 5x2@125…felt no leg drive, 1st rep on a couple were pretty good but second reps were not good. Should have felt faster and easier but that’s not how I was rolling today.

HS Row
3x8@2 plates each side

Banded Leg Press (1 mini each side)
4x12@95
Banded Leg Curl
3x15…cut short because my right knee was acting up

Shoulder Rehab: DB “Y”
3x12@5s

Wave 2, Week 9, Day 3, Bench/Feet Up Bench

Bench
bar, 8@75, 5@95, 4@115, 5x4@125, 7@125 (amrap)

Feet Up Bench
8@110, 7@110 (failed last rep due to bar falling forward a bit), 2x6@110

Cable Lat Pulldown
3x12@100 slow and controlled

Seated DB OHP
4x10@30s
Lying EZ Bar Curl
4x12@40

ArcTrainer
16 min level 7

Weighted Planks
4x~30 sec @ 45lb plate

Wave 2, Week 9, Day 4, Squat/Deficit DL

Squat
bar, 5@95, 5@135, 5@155, 3@185, 4x3@205 (belt), 10@205 amrap (and PR, I’ve gotten 10@195 before but super happy with this compared to whats been going on with my knee)
*So flat shoes are kinda winning out right now. My position feels stronger because I’m stopping at parallel and not dipping. So I’ve had no knee pain on squats or after them so I’m happy.

Deficit DL
3@135, 3@225, 4x5@255 (belt)
*So exhausting. The preworkout I took was a little much today and by the time I got to these I was coming down hard. I made it through them just fine but I wanted to vomit a couple times, glad I got through them though.

Good Morning
4x8@115
Leg Curls
4x15@40

Goblet Squat
4x12@40 with mini band around knees
Band Pull-aparts (3 variations)
3x25@1 mini band

Wave 2, Week 9, Day 5, Paused CG Bench/Paused DL

Paused CG Bench
bar, 8@75, 5@95, 5x6@115
*Did one extra set here than planned because it was feeling and looking like speed work. I’ve been working on keeping my feet more set for bench and it feels good.

Paused DL
5@135, 3@185, 3@225, 2x3@255 (felt like garbage), 3x2@255
*Very displeased with these. My back feels in terrible position for some reason and even though the weight looks like it’s moving okay it feels very difficult. Had to drop down to double because the 3rd rep was rounding me over too much.

Seated OHP
8@bar, 4x8@65…pretty difficult today. Probably fatigued from all the benching

HS High Row
4x10@1.5 plates…moderately heavy so I could feel my lower lats pull…it did a good job of that

DB Curls
3x12@20s
Inverted KB Press
4x12@18, 3@10s

Abs: Plank to Pushups
5 sets of 5 each side…got my shoulder involved too. Good/terrible stuff

Wave 2, Week 10, Day 1, Deadlift/Sumo DL

Deadlift
bar, 5@135, 5@185, 3@225, 3@255, 4x3@285 (belt), 7@285 amrap
*This was muuuuch better than last week. I kept my hips a touch higher and my back felt like it was not rounding as much. The amrap was annoying…I had the strength for probably 2 more but I had to reset my feet between each rep and it was taking forever.

Sumo DL
5@135, 5@185, 3@225, 3x7@255 (belt)
*Pretty happy with these, the belt helped a ton. Last week my low back was rounding over on the last couple reps but with the belt, I was able to stay upright and pop the weight up. I could have done 10 reps it felt like other than the cardio aspect of it all. Breathing was getting in mah way

Cable Lat Pulldown
4x10@130

Chest Supported Pause Row
2x10@1 plate (wide grip), 2x10@1 plate (neutral grip)
Kettle Bell Swing
4x12@40

Cable Face Pulls
3x15@40
Hanging Knee Raise
3x10

Wave 2, Week 10, Day 2, Pause Squat/2 ct bench

Paused Squat
bar, 5@95, 5@135, 5@155, 3x5@175, 2x5@185
*Pretty happy with these. I wore my Olympic shoes to see if I felt better with squats by chance than my flat shoes. I think I do at least with lighter weight. I will wear them again on Saturday and see if I still like them for heavy weight. But tonight felt strong. Worried a bit about my depth on a couple reps but we filmed my last set and saw that I was right at parallel.

2 Count Pause Bench
6@75, 5@95, 4@115, 5x2@130…felt awesome and easy. Leg drive was okay but more importantly no shoulder or pec pain and I felt even in my hand position. My right knee was tugging just a bit which I hated but it wasn’t painful. I’m just sensitive to my knee.

HS Iso Row
4x8@2.5 plates each side…PR on that

Banded Leg Press (1 mini band each side)
15@1 plate, 3x15@1.5 plates each side
*Skipped banded seated leg curl due to knee pain

DB “Y’s”
3x12@10s
Band Pullaparts (high)
3x10@1 mini band

ArcTrainer
10 min: 30 sec sprint and 45 sec rest

Wave 2, Week 10, Day 3, Bench/Feet Up Bench

Bench
bar, 6@75, 5@95, 4@115, 5x4@130, 6@130 (match rep PR amrap)
*Leg drive and arch felt okay, was pretty inconsistent with my groove on each set which was frustrating but overall moved the weight pretty well.

Feet Up Bench
4x6@110…hate these but helps with stabilizing

Cable Lat Pulldown
3x12@100

Seated DB OHP
4x10@30s…pretty tough
Lying EZ Bar Curl
4x12@50

Machine Ab Pulldowns
4x12@70

Wave 2, Week 10, Day 4, Squat/Deficit DL

Squat
bar, 5@95, 5@135, 3@155, 3@185, 3@205 (belt), 4x3@225, 8@225 (2 rep PR from 7 months ago!)j
*Very happy with my squats today, a little inconsistent with tightness but I felt myself pushing through the bar and keeping my upper back in a good and tight position. But this was so exhausting.

Deficit DL
5@135, 3@185, 3@225, 3@245, 4x5@260 (belt)
*This went relatively well…much more explosive than last week.

Good Mornings
8@95, 3x8@115
DB Reverse Lunges
4x12@35s

Banded Goblet Squat
4x12@1 mini band
Shoulder Health: Band Pullaparts
3x25

Cardio: ArcTrainer
16 min at level 38

Wave 2, Week 10, Day 5, CG Bench/Paused DL

Paused CG Bench
bar, 6@75, 6@95, 3@115, 5x6@120
*Pretty easy but I was starting to have a little bit of right shoulder/pec pain so I moved my grip out just a tiny bit and that helped a lot. Felt fairly strong.

Paused DL
5@135, 2@225, 2@245 (belt), 2x2@260, 3x2@260
*Was suppose to just do doubles since last week was such a struggle but surprisingly I felt pretty good so I went with it and did triples.

Seated OHP
8@bar, 4x8@65

HS High Row
4x10@1.5 plates
KB OHP
4x12@10s

Seated DB Curls
3x12@20s
DB Suitcase DL
3x10 @55 R/L

Just lurking ya! Solid work in here. A 225 squat x 8 is no joke! WHOOT!

Powerpuff, Thank you for lurking :slight_smile: Aiming for more next time!

Wave 2, Week 11, Day 1, Deadlift/Sumo DL

*Of note: had a very rough day at work and know I have another rough day waiting for me tomorrow so I needed to psych myself out a lot for this workout and not let negative thoughts enter my head. Pretty much worked and I’m super happy with my workout tonight. I have got to practice mental fortitude during my workouts more often by far. It does not come naturally to me and will always be a struggle but I have to get shit done.

Deadlift
bar, 5@135, 5@185, 3@225, 2@255, 2@275 (belt), 4x3@300, 6@300 AMRAP PR for sure
*Very happy with this. My form was atrocious, rounded upper back out the wazoo but the bar path was great so the pulls felt pretty easy. I got video of my amrap and it makes me cringe BUT the weight moved well. I would put the AMRAP at a 9.5 because I could have gotten the same reps a little heavier I think.

Sumo DL
5@135, 3@185, 3@225, 3@245 (belt), 4x5@275…PUMPED. These felt awesome. A couple things to work on of course but I felt smooth and once the weight broke the floor it popped up. Depending on what I pull at my meet in October, I am really considering a full switch to sumo.

Cable Lat Pulldown
3x8@140
Cable Face Pulls
3x15@35

Chest Supported Row
3x10@1 plate

KB Swings
3x12@45
Machine Ab Pulldowns
3x15@70

Wave 2, Week 11, Day 2, Paused Squat/2 ct pause bench

Paused Squat
bar, 5@95, 5@135, 3@165, 5x5@185
*These went pretty well. My back was so fatigued and sore after yesterday so I was definitely happy with how these went considering all that.

2 Count Pause Bench
bar, 8@65, 5@95, 5@115, 2@125, 5x2@135
*Messed these up a bit and forgot to pause the whole 2 seconds on a couple 1st reps. But when I did pause correctly they went well. Bar speed was good and my pause my as long as a competition pause would be. Just need to practice more with not anticipating the leg drive and just remaining tight and leg driving the whole time.

HS Iso Row
4x8@2 plate…neutral grip

Leg Extensions
3x15@30
Sitting Leg Curl
2x20@30

KB Reverse Flies
3x10@10s

Wave 2, Week 11, Day 3, Bench/Feet Up Bench

Bench
bar, 5@75, 5@95, 5@115, 5x5@130, 6@130 amrap (Rep PR of some sort)
*Very happy with bench tonight. On sets 2-5 I found a set up that worked really well. Had my leg drive on point by pushing my knees outward and not trying to push backwards. Super happy with these, wish my amrap had been a little better but that was a lot of reps so I’m happy.

Feet Up Bench
4x6@110…getting easier

Cable Neutral Grip Pulldowns
3x12@100

DB OHP
3x10@30s
EZ Bar Curls
3x12@50

Arc Trainer
15 min on level 38

Wave 2, Week 11, Day 4, Squat/Deficit DL
*Was on vacation for labor day so I had to use a gym I’m not use to but equipment was good and I got work in.

Squat
bar, 5@95, 5@135, 5@165, 3@185, 3@205 (belt), 3@225, 5x3@240 (rep PR, last time I got triples around this weight was back in February for peak week and it was 2x3@245 and those were a major struggle. These were by no means easy at all. In fact all were an RPE 9.5 and the amrap at the end was a solid 10)

Deficit DL
5@135, 5@185, 3@225, 3@245, 3x5@265, 3@265…form was pretty good but was starting to lose it towards the last set so just did 3 instead of 5 reps

DB Reverse Lunges
3x16@35 8 each side
DB Goblet Squat with band
3x12@35 and 1 mini band

Shoulder Health: Band Pullapart variations
3x25