6 days a week, 5 x squat and bench and one deadlift day. Liking it so far!

# Lifting with Pinky

**mortdk**#523

damn that’s a lot of lifting.

You alternate high bar / low bar and some bench, incline bench and cg bench is that by the program or you own choice?

**Pinkylifting**#524

My own choice really. I use high-bar for most squat sessions because though slightly weaker, I get less TFL pain from it, and more range of motion means I should get just as much training effect. I use the same logic for using slightly narrower grip widths based on how my shoulders feel.

**Pinkylifting**#525

HIHF 17

Deadlift - Pause at the knee

70 x 8

120 x 5

160 x 3

200 x 2

220 x 1

240 x 1 x 8

Reverse grip pulldowns

86 x 8 x 3

Seated Row

80 x 10 x 3

**Pinkylifting**#526

HIHF 19

Close Grip Bench

60 x 8

90 x 5

110 x 3

120 x 2

130 x 1

140 x 1

145 x 1

130 x 3

High Bar Squat

60 x 10

100 x 8

130 x 5

150 x 3

170 x 2

190 x 1

195 x 1

200 x 1 PR

180 x 3

Preacher Curl

32.5 x 10 x 3

**Pinkylifting**#528

Ha thanks. A friend of mine was doing high bar squats in the rack next to me, so my competitive side came out a little ha

**Pinkylifting**#529

HIHF 20

Low Bar Squat

25 x 10

65 x 8

105 x 8

135 x 5

155 x 3

175 x 2

195 x 1

205 x 1

180 x 3

Bench Press

20 x 10

60 x 8

100 x 5

120 x 3

130 x 2

140 x 1

150 x 1

155 x 1

157.5 x 1

**Pinkylifting**#530

HIHF 21

High-Bar Squat

60 x 8

60 x 8

100 x 5

130 x 5

150 x 3

170 x 2

180 x 1

190 x 1

180 x 2

Bench Press

20 x 10

60 x 8

100 x 5

120 x 3

130 x 2

140 x 1

150 x 1

155 x 1

140 x 3

140 x 2

**littlesleeper**#531

A little late here, but awesome job with your meet!

My first meet is tomorrow (competing as a 100kg) but my lifts will hopefully look very similar to what you put up. Nice work!

Is this the same Greg Nuckol’s program that @MarkKO is running?

**Pinkylifting**#534

HIHF22

Low Bar Squat

25 x 10

65 x 8

105 x 8

135 x 5

155 x 3

175 x 2

195 x 1

205 x 1

180 x 3

Close Grip Bench Press

60 x 10

60 x 8

90 x 5

110 x 3

120 x 2

130 x 1

140 x 1

120 x 2

Wide grip Pullup

Bw x 10

Neutral Grip Pullup

Bw x 10

Close Grip Pullup

Bw x 10

**Pinkylifting**#536

HIHF 23

Medium Grip Bench

60 x 10

60 x 8

90 x 5

110 x 3

120 x 2

130 x 1

140 x 1

150 x 1

155 x 1

140 x 2 x 2

High Bar Squat

60 x 10

60 x 8

100 x 5

130 x 8

Oops. Gym closed an hour earlier than I thought, so got told I had 2 minutes left when I’d only just started warming up on squats.

**Pinkylifting**#537

HIHF 24

Medium Grip Bench

60 x 10

60 x 8

90 x 5

110 x 3

120 x 2

130 x 1

140 x 1

150 x 1

155 x 1

140 x 3

Sumo Deadlift - Pause at the Knee

70 x 8

120 x 5

170 x 3

200 x 2

220 x 1

240 x 1 x 10

Sup-grip Seal Row

80 x 6 x 3

**Pinkylifting**#538

HIHF 25

Sore shoulder, so no bench.

High-Bar Squat

60 x 8

60 x 8

100 x 5

130 x 5

150 x 3

170 x 2

180 x 1

190 x 1

180 x 2

Left it there.

**Pinkylifting**#539

HIHF 26

Bench Press

60 x 10

60 x 8

90 x 5

110 x 3

120 x 2

130 x 1

140 x 1

150 x 1

Shoulder felt better today but didn’t want to push it with any back-off sets.

High-Bar Squat

60 x 8

60 x 8

100 x 5

130 x 5

150 x 3

170 x 2

180 x 1

190 x 1

Low-Bar Squat

190 x 1

200 x 1

180 x 3

**Pinkylifting**#540

HIHF 27

Med grip bench

20 x 10

60 x 8

100 x 5

120 x 3

130 x 2

140 x 1

150 x 1

155 x 1

130 x 3

130 x 3

High bar squat

60 x 8

100 x 5

130 x 3

150 x 3

170 x 2

180 x 1

190 x 1

195 x 1

170 x 3

Plate loaded low row

50 x 15 x 3

**Pinkylifting**#541

HIHF 28

Decline Bench Press

60 x 8

100 x 5

120 x 3

130 x 2

140 x 1

150 x 1

155 x 1

Deadlift

100 x 8

140 x 5

170 x 3

200 x 2

220 x 1

240 x 1

260 x 1

280 x 1

300 x 0 didn’t even wiggle. Very frustrating, but based on how 280 felt should have tried a 290 PR, serves me right.

Military press

60 x 5

60 x 5

80 x 3

Hammer curls

16 x 15

16 x 12