Squat - 1 x 2, 345
Squat - 95% of Set 1, 325
Squat - 3 x 6, 300
Deficit DL - 1 x 4, 380
Deficit DL - 2 x 4, 345
Leg Extensions - 3 x 10 - 15, 90 x 15
Standing Calf Raises - 3 x 15 - 20, 245 x 20
For having almost two weeks off conventional squat, I couldn’t have asked for a much better squat session.
I’ve been noticing that the bar tends to feel higher on my back once I go 315+. I need to go lower on my traps for the bar to feel the best and it’s just weird I feel this shift.
Otherwise, squats continue to feel better. I do still feel weakest in and out of the hole but overall I feel more stable and confident.
Pin Press, 1 x 3, 225
Pin Press, 3 x 3, 95% of Set 1, 210
Seated Cable Row, 3 x 10 - 15, 185 x 15
Lat Prayers, 3 x 10 - 15, 100 x 15
Hammer Curls, 3 x 10 - 15, 40 x 15
Lateral Raises, 3 x 10 - 15, 27.5 x 15
Pin presses felt a little harder than I anticipated but nothing super crazy
Need to work on keeping my neck long which subsequently helps me better drive my traps into the bench
Again, we’ll see how I feel after rest day and improved sleep the past few days but 95% sure next week will be a deload week. I’m definitely feeling how I should at the point of a deload.
Also, physique update/my 2024 starting point, at 200 right now. Still fairly lean, but abs are fading more. Cut starts soon!
Bench - 1 x 1, 230
Bench - 1 x 2, 205
Bench - 3 x 4, 90% of Set 2, 195
OHP - 3 x 9, 80
Smith Machine JM Press - 2 x 10 - 15, 80 x 10
Smith Machine JM Press - 2 x 10 - 15, 90% of Sets 1 and 2, 75 x 15
Lateral Raises - 3 x 10 - 15, 27.5 x15
Deload week PR of 230! This is my first time at/above 225 on a deload week and it feels amazing especially considering that the rep felt easy!
Otherwise just really focusing on quality this week
Cut has started. Not going for super shredded, but lean enough to set myself up for another long, extended bulk
DL - 1 x 1, 415
DL - 3 x 2, 90% of Set 1, 365
Safety Bar Squat - 1 x 5, 220
Safety Bar Squat - 1 x 5, 230
Hack Squat - 3 x 10, 250
Leg Curls - 3 x 10 - 15, 105 x 15
Calf Raises - 3 x 10 - 15, 235 x 15
415 is a PR for a deload week!
Need to work more on my positioning off the floor as I can feel a big difference when I really nail it.
SBS feeling a little harder than I expected but nothing horrible either
Lat Prayers - 3 x 10 - 15, 52.4 x 15
Assisted Pull-ups - 3 x 10 - 15, Assistance 50% of BW x 15
Machine Row - 3 x 10 - 15, 105 x 15
Smith Machine Upright Rows - 3 x 10 -80 x 15
Machine Rear Delt Fly - 3 x 10 - 15, 110 x 15
Preacher Curls - 3 x 10 - 15, 50 x 15
Solid back session. Recovery is definitely coming back. Deload was the right call.
Bench - 1 x 4, 205 x 4
Bench - 3 x 5, 93% of Set 1, 185
Machine Chest Flies - 3 x 10 - 15, 105 x 15
Tricep Pushdowns - 3 x 10 - 15, 45 x 15
Incline DB Curls - 3 x 10 - 15, 20 x 15
Lateral Raises - 3 x 10 - 15, 25 x 15
Need to keep working on leg drive. Even at these deload weights a huge difference in how it feels when I really get this right
Pumped to have all of my top sets on bench above 200 on a deload week!
Squat - 1 x 2, 315
Squat - 95% of Set 1, 295
Squat - 3 x 6, 275
Deficit DL - 1 x 4, 345
Deficit DL - 2 x 4, 315
Leg Extensions - 3 x 10 - 15, 85 x 15
Standing Calf Raises - 3 x 15 - 20, 225 x 20
Really good day in terms of technique. I think I figured out the changes in my setup to make. Instead of trying to lean forward after unracking the bar, I need to have that position as I unrack.
315 moved really smoothly. Looking to keep this up once the new block starts!
Pin Press, 1 x 3, 205
Pin Press, 3 x 3, 95% of Set 1, 190
Seated Cable Row, 3 x 10 - 15, 165 x 15
Lat Prayers, 3 x 10 - 15, 90 x 15
Hammer Curls, 3 x 10 - 15, 35 x 15
Lateral Raises, 3 x 10 - 15, 22.5 x 15
Took a bit of time and work to get bench feeling smooth and easy, but I know what to pay more attention to next time. Mainly being a little higher up on the bench and not letting my wrists fall back- really keeping the bar lower in my palm and even rotating inward is key here
Bench, 1 x 2 - 225 x 2
Bench, 3 x 3 at 93% of Set 1 - 210 x 3
Barbell OHP, 3 x 8 - 80 x 8
Weighted Dips, 3 x 5-10 - BW + 20 x 8
Weighted Dips, 3 x 10-15 - BW + 15 x 11
Cable Upright Row, 3 x 15-20 - 80 x 20
First time doing 225 for more than one rep on a Week 1 and having my down sets above 200
Need to keep working on leg drive here
Dropped weight on dips compared to past blocks to focus on getting more depth
DL - 1 x 2, 405
DL - 3 x 3, 90% of Set 1, 375
Safety Bar Squat - 1 x 1, 275
Safety Bar Squat - 2 x 6, 225
Hack Squat - 3 x 8, 250
Leg Curls - 3 x 15-20, 100 x 17
Calf Raises - 4 x 10 15-20, 240 x 20
For the most part better positioning off floor on DLs today
Great call by my coach of implementing a heavy single on SBS to get me used to the feel of the forward lean from the get go. I think this will translate well to my conventional squat
Lat Pull Downs - 3 x 15, 102.5
Pull-ups - 3 x AMRAMP, 10
Machine Rows - 3 x 15, 120
DB Lateral Raises 1 3 x 15, 22.5
Face Pulls - 3 x 15, 42.5
Spider Curls - 3 x 15, 20
Felt good to have a little more variation in my back day compared to previous blocks
Bench - 1 x 4, 210
Bench - 3 x 4, 195
Chest Flies - 3 x 15, 100
Single Arm Tricep Pushdown - 3 x 15, 17.5
Cable Curls - 3 x 15, 30
DB Lateral Raises - 3 x 15, 25
Bench moved fairly well just playing around with different setups for more/better leg drive
Good changeup in accessories as O can feel the different stimulus
Squat, 1 x 3, 305
Squat, 1 x 3, 90% of Set 1, 290
Squat, 3 x 5, 275
Deficit DL, 1 x 3, 355
Deficit DL, 2 x 3, 325
Single Leg Extension, 3 x 10-15, 40 x 12
Calf Raises, 3 x 15, 245
Working on a slower break at the beginning of my squats. My coach thinks that some of my feet issues are coming from my center of mass shifting because I go down too fast and lose control. I think he’s right because these felt way better. I’m still getting a little lost at the bottom but at least I’m confident I’m moving in the right direction.
Bench, 1 x 2 - 230 x 2
Bench, 3 x 3 at 93% of Set 1 - 215 x 3
Barbell OHP, 3 x 8 - 85 x 8
Weighted Dips, 3 x 5-10 - BW + 20 x 10
Weighted Dips, 3 x 10-15 - BW + 15 x 13
Cable Upright Row, 3 x 15-20 - 85 x 20
First time above 225 for more than a single!
I need to tinker with my bar path a little as I feel like I’m getting jammed at the bottom. I don’t think it’s a strength issue but it more feels like if the bar were a little higher on my chest, it would feel way easier
I figured things out better at 215 so I’ll try to better apply this on my top set next week
DL - 1 x 2, 415
DL - 3 x 3, 90% of Set 1, 385
Safety Bar Squat - 1 x 1, 285
Safety Bar Squat - 2 x 6, 236
Hack Squat - 3 x 8, 260
Leg Curls - 3 x 15-20, 100 x 19
Calf Raises - 4 x 10 15-20, 250 x 20
Back to a slightly narrower stance on DL and felt better off the floor
Working on a slower break into my SBS and feel like i can better accelerate into the hole
Lat Pull Downs - 3 x 15, 105
Pull-ups - 3 x AMRAMP, 11
Machine Rows - 3 x 15, 122.5
DB Lateral Raises 1 3 x 15, 25
Face Pulls - 3 x 15, 45
Spider Curls - 3 x 15, 22.5
Bench - 1 x 4, 215
Bench - 3 x 4, 200
Chest Flies - 3 x 15, 105
Single Arm Tricep Pushdown - 3 x 15, 20
Cable Curls - 3 x 15, 32.5
DB Lateral Raises - 3 x 15, 27.5
Good adjustments on bench as needed, really nailing down my leg drive, keeping my neck long, and digging my traps into the bench
Going to be more aggressive with weights on my accessories(mainly arms here) throughout rather than working up from a lower RPE
Squat, 1 x 3, 315
Squat, 1 x 3, 90% of Set 1, 300
Squat, 3 x 5, 285
Deficit DL, 1 x 3, 365
Deficit DL, 2 x 3, 335
Single Leg Extension, 3 x 10-15, 40 x 15
Calf Raises, 3 x 15, 255
Squats definitely clicking a bit more! Especially happy with this as I was training in my least favorite gym among the ones I rotate through and on a platform.
Felt the most stable in my feet I ever have. Still working to find where applying foot pressure makes the most sense for me, but all in all heading in the right direction!
Spoto Press - 1 x 2, 220
Spoto Press - 3 x 4, 200
Machine Rows - 3 x 15, 115
Lat Prayers - 3 x 15, 60
Hammer Curls - 3 x 15, 35
Lateral Raises - 3 x 15, 27.5
Really solid day to wrap up the week. Got my positioning on bench just right. I almost couldn’t believe how much easier the 220 felt compared to what I was expecting.
Calories dropping by 200 a day to nudge my mini cut along faster but definitely seeing some more signs of leanness.
