I get what you’re saying, but I think this is the part that is the problem. I know it in theory, but letting go of the breath most likely lessens the effect a bit. I have felt that discomfort, to the point that sometimes it feels like lower traps are going to cramp up. I also really like that cue of reaching for the bar with your chest as you descend, it seems to help a bit.
So wait, you guys absolutely don’t let go of your breath from the unrack to the actual rep??
For a max single NO. Big breath and brace as I unrack and then go. If I am doing a triple I will hold the breath for the first 2 and then take a small breath at the top but this is only a small re-breath and I still try to maintain brace and position
Got it!!
Can’t believe that it’s been a year since I first attempted 315 on squat. Did 315 x 1 on 15 April 2022. After that, I’ve only hit 315 and above 6 times total. I guess I’m doing this 5/3/1 thing right
24 April 2023
Sumo
255 x 5
295 x 5
335 x 12 (gotta love them 5/3/1 reset and deloads)
OHP
85 x 5
95 x 5
110 x 10
NG pull ups + 10 lbs 8 reps + 5 reps (decided I’m just gonna AMRAP the first set then do another one and then that’s it. I’ll just focus on reps without weight at home since I have a pull up bar)
Cable rear delts 20 lbs x 10 x 3
Couldn’t do lateral raises anymore, gym closed
26 April 2023
Squat
225 x 3
245 x 3
275 x 10
Bench
125 x 3
140 x 3
160 x 5
140 x 10
Unilateral Cable Row
60 x 10 x 3
Dips +25 x 15
29 April 2023
Sumo
275 x 3
315 x 3
355 x 10
OHP
95 x 3
105 x 3
115 x 7
95 x 9
Unilateral Cable Reverse Flye 20 x 12 x 3
Cable laterals 20 x 8 x 3
2 May 2023
Squat
230 x 5
260 x 3
290 x 7
3 May 2023
Bench
135 x 5
150 x 3
170 x 4 (friend spotted the 5th)
NG pull ups + 10lbs 7, 5, 5
Dips + 25 lbs 10, 10, 6
Unilateral cable row 60 x 10 x 3
Hammer curls 30 lbs x 10
5 May
Sumo
295 x 5
335 x 3
375 x 6
OHP
95 x 5
110 x 3
120 x 7
Unilateral cable reverse flye 20 x 10 x 3
Egyptian cable lateral raise 23 x 10, 20 x 10, 20 x 10
(misloaded the 23 lol, was thinking of doing 18 (15 + 3 lbs DB) but then I realized I didn’t move the pin. No wonder it felt heavy LMAO)
Concentration curls 15 lbs x 10 x 3, no rests
8 May 2023
Bench with the gym bros
115 x 5
135 x 5
155 x 9
Paused Bench 135 5, 5, 3
A bunch of back stuff and some accessories for push
9 May 2023
Squat
225 x 5
245 x 5
275 x 9
Some back stuff
12 May
Sumo
260 x 5
300 x 5
340 x 10 (RPE 8)
OHP
85 x 5
100 x 5
115 x 8
95 x 12
Cable reverse flye 20 lbs x 10 x 3
NG pull-ups +10 lbs 5 x 2
Egyptian cable lateral raises 18 lbs x 10 x 3
16 may 2023
Bench
135
145
165
135 x 5 x 3 paused
Doing these because I realized one of the things that made my squat what it is was doing paused squats. I know they’re different lifts, but worth a shot. Goal is to train stability, tightness, and leg drive
Lat pull downs 60 x 8 x 3
BB row 135 x 10 x 3
Concentration curls 20 lbs x 10 x 3
17 May 2023
Squat
225 x 3
255 x 3
285 x 7
These were done after 12 hour night shift. Will be on night shift for like 10 days, so it is what it is
17 May 2023
Squat
225 x 3
255 x 3
285 x 7
22 May 2023
Sumo
275 x 3
320 x 3
365 x 7
OHP
95 x 3
105 x 3
120 x 6
23 May 2023
Squat
240 x 3
275 x 3
300 x 1
320 x 1
Gym bro was maxing out today, so in the spirit of camaraderie, tried to max out too.
Definitely not in the condition for it, I weighed 74kg (162.8) on Sunday when i was averaging 75.5 to 76kg (166+) a couple of weeks prior. Been on a deficit for probably around 2 weeks now. Only slept 3 hours since 6pm yesterday and coming off of night shift. So I’ll take this as a sleep deprived PR regardless! coming back to daytime for the next three weeks, so we’ll see what happens
25 May 2023
Bench
140 x 5
155 x 3
175 x 2
Paused FSL
140 x 5
140 x 5
140 x 8
Lat pulldown 60 x 8 x 3
Dips + 25 lbs 10 x 3
Unilateral Cable Row 60 x 10 x 3
DB concentration curl 20 lbs x 10 x 3
26 May 2023
300 x 3 (double overhand PR)
345 x 3
385 x 1
405 x 2 (shitty. Just shitty. Was rushing it)
27 May 2023
OHP
100 x 5
115 x 3
125 x 5
100 x 12
Overhand pull ups 6, 6 ,6
Unilateral reverse cable fly 20 lbs x 10 x 3
Egyptian laterals 18 lbs x 10 x 3
DB concentration curls 20 lbs x 10 x 3
Kinda been maxing out last few training sessions cause I feel like I want to kill something these days, but obviously can’t. Gotta stop and go back to regular programming.
Respect for going double overhand.
My top sets are hook grip though. Max I can double overhand is 300 x 3 which is a recent PR of sort
01 June 2023
Squat
225 x 5
245 x 5
280 x 8
5 June 2023
Bench
135 x 3
150 x 3
170 x 3
Overhand pull ups 8, 8, 6
Unilateral cable rows 65 x 10 x 3
Concentration curl 20 lbs x 10 x 3
that third rep looked like a struggle. Think you made it harder by not pausing it.
Oh dang I never thought of it that way… I always thought that no pause = easier since you get momentum off the bounce. But I get your point since you lose tightness. Hmm, interesting
It is a tough one. When it starts to get hard we have a tendency to rush it and try to touch n go quickly to finish the rep. I do this too by the way. But often the rushed rep puts us in a less favorable position and we are weaker. Watch the video back and you will see this.
