T Nation

What Business is it of Yours Where I'm From, Friendo?


LOL thanks :laughing:


Yes, thanks!! I’ll try not to dwell too much. I think it only bugs me because bench was really the only thing I was “good” at and now it’s just as mediocre as all my other lifts LOL.


k fun one today

paused squats
135lbs x 8
155lbs x 2 sets of 4
165lbs x 3 sets of 2
170lbs x 2
Notes: Just as i suspected, I am actually weaker on saturday morning with a few hundred calories in my system VS wednesday after 8hrs of being on my feet all day and 1200 calories, whoda thunk?! But its good to leave paused squats on this day because they are the accessory to the importantness that is “for reps” squat day.

Double paused squats
135lbs x 2 sets of 3
135lbs x 4
notes : I love these and i always forget that

bench press

95lbs x 3
105lbs x 3
110lbs x 3
115lbs x 2 sets of 3

close grip bench blockz
85lbs x 6
90lbs x 2 x 6

front foot elevated DB split squats
17.5lbs x 8
22.5lbs x 2 x 8
bulgarian SS
BW x 12

one arm DB flat bench press
22.5lbs x 12
x 2 x 10

single leg ext.
40lbs x 2 x 8 w/pause
50lbs x 8

db lateral raises
10lbs x 20
x 15, x 15

stepmill intervals x 20 minutes



Blockz? What does that mean? Like a floor press with blocks holding the bar up under the plates?


It’s a thing you can put on the bar so you can board press without having friends to hold a board for you Lol


Oh kewl, learn something new everyday. I never thought of doing split squats with a front foot elevated either, I think I might try those, I want to build some nice teardrop quads, not so worried about the hamstrings. Would kind of be like a bulgarian split squat but easier.


I actually MacGyvered that, I built some bench boards and screwed a boating clip onto the top. Lined with some plastic it fits perfectly on the bar.


K felt really strong today :hugs:

135lbs x 3, x 5
155lbs x 2
185lbs x 2
205lbs x 1
215lbs x 1
225lbs x 1
230lbs x 1

Notes : I thought I was back on higher reps today but when I checked my calendar it was singles, yay fun. Everything was really fast and smooth .

1hrs back stuff
Felt strong on my accessory stuff too!! Great day.
Just got back from the zoo !!
Front squats tomorrow !!


Yes give them a try!! I find them more effective as I’m really short and doing them this way actually gives some range of motion LOL!


You strong like bull!


K another good one

Front squats
95 x 2
105 x 2
115 x 2
125 x 2
130 x 2
135 x 2 x 2

Pin squats
135 x 2 x 4
145 x 6
155 x 2 x 2

Paused bench
95 x 3
105 x 3 x 3

Million other things /
Rest tomorrow whoop