Man I’d challenge you to a race on a 415 squat but you’ve got some distance ahead of me on squats! Best of luck man, you’re log has me excited! How old are you??
27, took up lifting when I was 22 after being a distance runner for 10 years. Think after 5 years I’m finally figuring it out
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So I pulled a 20lb conventional pr… For a set of 5… I knew I was overdue for a pr but it looks like I’m overdue by about 50lbs. Thinking about adding box jumps to Wednesday’s workout but I also want to keep overall volume low so I make continual progress without digging into a hole. Oh and 12in log is a world of difference from 10in
Saturday (lower)
Deadlift 5x135 5x185 5x225 3x275 3x315 3x335 5x365 5x385 3x8x325
Banded side step 6x15 steps
Russian twist 6x30s
EMOM low bar squat 5x135 5x185 5x225 10x3x275
GHR 4x15
Sunday (upper)
Bench press 5x135 5x185 2x5x225 3x245 3x275 3x295 3x5x245
ER 5x15
Ab roll 5x8
Log clean and press (12in) 8x85 4x2x175
Farmer’s walk (1 turn) 5x100’x115
Bar row 4x15
Bent over reverse fly 4x15x25
3 Likes
I think it’s safe to say I can’t deadlift after squatting heavy. Also my weird forearm pain came back during push presses today. Will have to keep an eye on it to see if my arm starts giving out on bench press like it did the last time I had this.
Highlight of the last 3 days: 2x225 on push press today
Tuesday (arms)
Push ups 4x20
Band curls 4x20
Face pulls 4x20x95
Overhead tri extension 4x15x95
Ez bar curl 4x10x+50
2 handle tri press down 4x15x90
Ab roll 4x8
Close grip bench 10x135 4x10x185
Reverse dbell fly 5x20x20
Wednesday (lower)
Low bar squat 2x5x135 5x185 2x5x225 3x275 3x315 3x335 5x345 3x8x295
Leg raise 5x15
Deadlift 5x135 5x225 3x275 1x315 4x1x365
Thursday (upper)
Push press 2x5x95 2x5x135 3x185 3x205 3x215 2x225 3x5x185
ER 11x15
Ab roll 5x8
Emom bench press 5x135 5x185 10x3x225
Incline dbell row 2x10x40 4x12x60
Incline dbell reverse fly 4x15x25
Banded lat pull down 5x15x115
Lat pull over 3x20x90
Face pulls 3x20x90
Seated cable row 3x12x115
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40lb conventional dl PR! Slight rounding but overall form wasn’t too bad. Terrible form on back down sets though so only did 2 instead of 3. Going for 1rm on squat Tuesday.
Ab rolls also bug that spot on my forearms so may switch them out fir something else on upper body days
Saturday (lower)
Deadlift 5x135 5x185 5x225 3x275 3x315 1x365 1x405 1x425 2x3x365
Banded side step 6x15 steps
Russian twist 5x30s
EMOM low bar squat 5x135 5x185 5x225 10x3x275
GHR 4x15
Sunday (upper)
Bench press 5x135 5x185 5x225 5x255 5x275 3x8x235
ER 8x15
Ab roll 4x8
Log clean and press (12in) 5x85 4x2x175
Farmer’s walk (1 turn) 5x100’x115
Bar row 4x15
Bent over reverse fly 4x25x15
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Damn good PR! 40lbs for a PR is no joke, what week of your strength cycle are you on??
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Week 2 haha, next 1RM attempt will be in 3 weeks so I’ll try to throw another 10-20lbs on it. Will deload after week 6 then plan on running it again for another 6 week cycle, if I stall out I might change that plan but we’ll just have to wait and see what the next 4 weeks has in store
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Nice PR man! Deadlift is always my biggest gainer. I’m setting up for a nice jump in lifts too. I’m thinking 20-30 on my squat. And maybe 40-50 on the Dead.
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And I was just thinking I’d catch you on squat too! Maybe that’ll have to wait a bit.
You probably will. I’m not pushing to squat much more until I get my lean fixed.
20lb squat pr, 405! Skipped backdown sets on push press and cut EMOM bench short, not only did right forearm hurt, it was giving out. Thinking about buying a titan log, neutral grip doesn’t bug me but heavy straight bar push presses really mess with my forearms. No ab rolls either due to forearms.
Also, the chalk I bought is awesome, applied it once and was good for 4 sets of dl. Comes with lotion or something in it too so it has some smell to it
Tuesday (arms)
Push ups 4x20
Band curls 4x20
Face pulls 4x20x95
Overhead tri extension 4x15x95
Ez bar curl 4x10x+50
2 handle tri press down 4x15x95
Ab roll 4x8
Close grip bench 10x135 4x10x185
Reverse dbell fly 5x20x20
Wednesday (lower)
Low bar squat 10x135 5x185 5x225 3x275 3x315 1x335 1x365 1x385 1x405 3x3x345
Leg raise 4x15
Deadlift 5x135 5x225 3x275 3x315 1x365 4x1x385
Thursday (upper)
Push press 2x5x95 2x5x135 2x3x185 4x205 5x195 5x205
ER 8x15
Emom bench press 5x135 5x185 3x225 5x3x235
Incline dbell row 2x10x40 4x12x60
Incline dbell reverse fly 4x15x25
Lat pull over 3x20x90
Face pulls 3x20x90
Seated cable row 3x12x115
Banded lat pull down 5x15x115
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Feeling pretty sick. Arms completely giving out on the bottom of bench press like they did before when I had this forearm thing going on. Just going to completely cut out flat bench, probably replace EMOM day with incline and max effort day with swiss bar or put more focus on log.
Deadlifts went well yesterday, hitched a lot but the hitching felt really smooth, good thing it’s allowed in strongman
Saturday (lower)
Deadlift 5x135 2x5x225 3x275 3x315 1x335 1x365 1x385 3x405 2x5x345
Banded side step 7x15 steps
Ball roll in 4x15
EMOM low bar squat 5x135 5x185 3x225 10x3x275
Sunday (upper)
Bench press 2x5x135 2x5x185 2x5x225 1x275 1x295 0x315 3x275
ER 6x15
Bar row 4x15
Bent over reverse fly 4x20x20
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Was still sick so I skipped arm day, feel good other than a cough now, log pr of 205 on the 12 incher. Also bumped EMOM squat to 295
Wednesday (lower)
Low bar squat 2x5x135 5x185 5x225 3x275 1x315 1x335 3x365 2x385 3x5x315
Leg raise 5x15
Banded side step 5x15 steps
Deadlift 2x5x225 2x3x275 1x315 1x365 4x1x385
Thursday (upper)
Push press 2x5x95 2x5x135 3x185 1x205 0x235
ER 6x15
Emom incline bench press 2x5x135 10x3x185
Afternoon
Incline dbell row 2x10x40 4x12x60
Incline dbell reverse fly 4x15x25
Banded lat pull down 5x15x115
Lat pull over 4x20x90
Face pulls 4x20x90
Seated cable row 3x12x115
Saturday (lower)
Deadlift 5x135 2x5x225 2x3x275 1x315 1x335 1x365 5x385 2x6x335
Banded side step 7x15 steps
Ball roll in 5x15
EMOM low bar squat 5x135 3x185 3x225 3x275 10x3x295
Sunday (upper)
Log clean and press (12in) 3x10x85 2x2x175 3x2x185 1x195 1x205 0x215
Swiss bar bench 10x135 10x185 2x10x195
Farmer’s walk (1 turn) 5x100’x115
Bar row 4x15
Bent over reverse fly 4x25x15
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Legs yesterday felt really good, not super smooth but the weights moved well and I felt like I had a lot of energy at the end.
Bought a titan log and broke it in today. Really good especially considering the price, only complaint is that the handles are kind of thick.
Tuesday (arms)
Push ups 5x20
Band curls 5x20
Face pulls 5x20x95
Overhead tri extension 5x15x95
Ez bar curl 4x10x+50
2 handle tri press down 4x15x95
Wednesday (lower)
Low bar squat 2x5x135 2x5x225 2x3x275 2x2x315 1x335 5x355 3x8x305
Leg raise 6x15
Banded side step 6x15 steps
Deadlift 2x5x225 3x275 3x315 1x365 4x1x385
Thursday (upper)
Log clean and press (12in) 3x10x95 2x165 6x2x185
ER 6x20
Incline dbell row 2x12x60 3x12x65
Incline dbell reverse fly 5x15x25
Banded lat pull down 5x15x115
Lat pull over 4x20x95
Face pulls 4x20x95
Seated cable row 3x15x115
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Another 20lbs added to the deadlift, up to 445 now. 1 more week then deload I think. Also looking at doing a competition in March.
Saturday (lower)
Deadlift 5x135 2x5x225 2x3x275 1x315 1x365 1x405 1x435 1x445 3x3x375
Banded side step 5x15 steps
Ball roll in 5x15
EMOM low bar squat 5x135 5x185 3x225 3x275 10x3x295
Sunday (upper)
Log clean and press (12in) 3x10x95 2x3x165 2x3x185 3x2x185
ER 10x20
Bar row 5x15
Bent over reverse fly 5x25x15
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Starting to think my elbow issue is bicep tendon rather than forearms. Everything fits expect I don’t really have shoulder issues. Either way hoping the deload next week helps. Going to change things up for a comp in March.
10lb squat PR, 415 grinder
Wednesday (lower)
Low bar squat 2x5x135 2x5x225 3x275 2x2x315 1x365 1x385 1x415 3x3x355
Leg raise 6x15
Banded side step 6x15 steps
Deadlift 2x5x225 2x3x275 1x315 1x365 1x385
4x1x405
Thursday (upper)
Log clean and press (12in) 3x10x95 2x2x165 4x2x185 1x185 -elbow pain/weakness
ER 6x20
Incline dbell row 2x12x60 3x12x65
Incline dbell reverse fly 5x15x25
Banded lat pull down 5x15x115
Lat pull over 4x20x95
Face pulls 4x20x95
Seated cable row 3x12x115
2 Likes
Hey man, cool nose bleed!
I don’t think you necessarily need a shoulder issue to get the bicep all beat up. Squatting low bar twists your arm into a crazy position and puts lots of stress on your bicep. A lot of guys get elbow issues from using holding the bar low.
It’s also an advantage to subtly slump your shoulders to shorten ROM in the deadlift. This puts a lot of strain on the bicep tendon too. Underhand grip magnifies the tension on the bicep.
When you get better leverage for your lifts, you almost put yourself into the position that somebody with shoulder/posture problems is “stuck” in.
I’m pretty sure the band upper cut move works for bicep problems.
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Here’s the last however long it’s been of training, deload started Tuesday. Didn’t really feel I needed a deload with how low volume has been but it couldn’t hurt after hitting all those PRs
Looking to do a strongman comp in March, going to bump up volume a lot for the next month and hammer the calories, accidently slipped below 180 lbs when I was 183 like 6 weeks ago. I think the low volume during my strength phase will prime me for some gains when I bump it up.
Saturday (lower)
Deadlift 5x135 2x5x225 3x275 3x315 2x1x365 1x405 3x405 1x415 2x5x345
Banded side step 5x15 steps
Ball roll in 5x15
EMOM low bar squat 5x135 5x185 3x225 5x3x275 -lower back pretty fatigued
Sunday (upper)
Bench press 2x5x135 5x185 3x225 1x245 1x275 1x295 1x305 0x315
ER 6x20
Bar row 5x15
Bent over reverse fly 5x25x15
Tuesday (arms)
Push ups 4x20
Band curls 4x20
Face pulls 4x20x90
Overhead tri extension 4x15x90
Ez bar curl 4x10x+50
2 handle tri press down 4x15x90
Wednesday (lower)
Low bar squat 5x135 5x185 2x5x225 3x275 3x3x315
Leg raise 5x15
Banded side step 5x15 steps
Deadlift 2x5x225 3x275 3x315 2x2x365
Friday (upper)
Log clean and press (12in) 2x10x95 3x3x165
ER 5x20
Incline dbell row 3x12x65
Incline dbell reverse fly 3x15x25
Banded lat pull down 5x15x115
Saturday (lower)
Deadlift 5x135 2x5x225 3x275 3x315 1x365 4x1x405
Band side step 3x15
Ball roll in 3x15
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Happy 2019 and Let the Gains Begin.!
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So I’m probably doing a strongman event in March, here’s the events. I’ll be in the men’s LW class.
I don’t think I’ll zero like I did in my first comp, the weights look fairly light and I’m a lot stronger than in August. Not sure how to train carries and the circle walk thing, probably try zercher walks with yoke on Saturday.
Keeping pressing volume very low and splitting it between 3 days, getting real weird with programming choice but we’ll see how it goes. Going to bump volume each week for the next month or so
Tuesday (arms…mostly)
Push ups 4x25
Band curls 4x25
Face pulls 4x20x95
Overhead tri extension 2x15x95 2x12x95
Log clean and press 8x95 4x3x165
DtS 4x15
Ez bar curl 4x10x+50
Tricep press down 4x25x120
Wednesday (lower)
Deadlift 5x135 2x5x225 3x275 3x315 2x365 5x385 3x405 3x5x345
Banded side step 5x15 steps
Ball roll in 5x15
Low bar squat 5x135 5x185 5x225 5x245 4x10x275
Leg lifts 4x15
Leg press 10x360 3x20x450
Thursday (upper)
Incline bench press 2x8x135 5x155 5x185 4x5x205
ER 8x20
Weighted neutral grip pull ups 8xbw 5x45 4x5x70
Bent over barbell row 4x15x135
Seated cable row 4x15x115
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