Bench and deadlift are moving along, squat should be catching up once the volume is lowered but not planning to yet. Shoulders feel great and smoked 340 with a healthy pause for a double. Followed by 365 for a single with a solid pause before switching to Slingshot.
Bench
135x3, 185x3, 225x3, 275x3, 315x2-paused, 340x2-paused, 365x1-paused
Slingshot
390 for 6 sets of 2
Close grip machine row (plus small plate on top)
220x25, 260x15-last 3 a bit sloppy.
Db press
125s x10,10,9
Front squat game getting strong. May finally hit 405 soon. Hit a double with a little bit of room I think this ties my best.
High bar Squat
135x8, 225x6, 315x3, 405x2, 455x1, 485x1
Front squat
135x5, 225x5, 275x5, 315x5, 365x2
Weighted back extensions -held at top
75x6, 125x6, 175x6, 225x5
Pullups 5 sets of 10
Getting rid of the pain in my shoulders finally is awesome. Bench is moving along great. Looking to go 405 soon.
Bench
135x3, 165x3,195x3, 225x3, 255x3, 285x3, 315x2, 345x2, 375x1, 390x1
Close grip bench
135x3, 185x3, 225x3, 275x3, 315x2, 340x2
Pullups 5 sets of 10
Shoulder press
55,60,65,70,75 all x8
Today was supposed to be core but got some new preworkouts in yesterday and wanted to try one. Benched again since yesterday didn’t get in any volume. Possibly switching to doubles soon but was able to hit 5 triples at 335 with no lift or spot and the 6th set was 340x3 pausing the last rep with a lift off. Getting a lift off makes it so much easier but haven’t had many people i trust for it around lately.
Bench
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 335 for 5 sets of 3, 340x3-paused third rep
Dual cable rows light and 5 sets of 10 Pullups.
How close is your touch and go to pause bench?
I did a pretty good pause with 365 the other day. My best paused is 385 vs 400tng so I’d say 15lbs depending on the day 20lbs for a good pause
What kind of pauses do you get in your fed? Like Eric Spoto WR press command called before touching chest?
Not at my last two meets. They were long in my opinion. I think I only had one meet ever with a quick press command.
Missed an attempt at 675 from a 1.5" deficit with a stiff bar. Had a few problems leading into it which May have helped cause the miss. Had someone using the platform deadlifting bumper 10s. Another guy using the bar I wanted. Got a phone call half way in I took for like 10 min, when I got off my bar was free so switched bars out. Just a shit day.
Stiff bar deficit deadlift
115x5, 185x5, 255x3, 325x3, 395x3, 465x1, 535x1, 605x1, 675-miss barely broke the floor.
Squat
135x8, 225x6, 315x3, 405x2, 455 for 5 sets of 3
Breathing Paused squat 405x1, 425x1
Lower back is pretty spent. 50/50 I’ll attempt 775 next week. I think it’s there on a good day.
*No cheat bar
Not for deficit cause I feel it actually is cheating there
Bench is moving right along 325 for 8 doubles no problem. Bodyweight is light at 189 still. I need it in the low 190s. Kind of switched to Slingshot singles street the close grip and barely missed 5 lbs off my best. Granted when I hit that best I warmed up and hit it. Today was an after thought.
Close grip bench
135x3, 165x3, 195x2, 225x2, 255x2, 285x2, 315x2, 325 for 8 sets of 2
Slingshot
355x1, 385x1, 410x1, 430-miss
Light dual cable row, few curls for bicep pain (from squat I believe)
4 sets of 15 Pullups
Db press
50,60,70,80 all x8
Db press
115s x14,13
Got like 4 hours of sleep last night did some fishing in the morning. Didn’t get anything. Then hit the gym just squats and deadlift and left to go look for antlers. Everything moved well for how tired I was. I probably shouldve stayed to get more work in.
Squat
135x5, 225x5, 315x3, 405x2, 460 for 5 sets of 3
Deadlift
245x4, 335x3, 445x3, 535x1, 625 for 6 singles about 40 seconds between singles.
Goddamn those are.some insane numbers. In for world domination
Got some bench in after class. Luckily had a buddy there to stand behind the bench. (Older guy didn’t get a lift off just there for safety) weights moved pretty good though. Have been having some bicep pain when rowing that’s pissing me off. Other than that I feel great all around.
Bench tng (warm up)
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 345x3
Slingshot bench
375x2, 395 for 5 sets of 2 bumped to 400 for the 6th set of 2
Barbell row
135x8, 205x8, 255x8- called it cause of bicep
Db press
120s x13,11,9
Light dual cable rows
Weighted dips (45lb plates)
1x10, 2x10, 3x10
Called it a day there. Really think I’ll be ballparking a 400 been this year in comp finally.
Nice numbers mate!
Y no one arm db rows or kroc rows
Thanks
I do them but not as often i like the barbell row a lot more when I can do it comfortably. Might be good to work in till my bicep feels better