Took 4 days off, felt good. Was a little weird getting back into it, misgrooved near the top tipped me forward but it wasn’t bad. Rows strong as well.
Only other video I recorded, 495. I’ve just come to accept that my deadlift will always look weird. I can feel everything engaging even though it looks like I’m stiff legging it the entire time, looks a lot more like Chris Hicksons style lol
11/10
Close Grip Bench Press
135x10
225x10
250x10
275x5
315x4
225x20
All I had time to do. Finishing up accessories tomorrow
11/13
Conventional Deadlift
225x1
315x1
405x1
485x1
550x1
600x1
Barbell Row
315x5
335x5
355x8
Box Squat Deadlift Stance
315x5
365x5
405x5
455x5
No vids. Bought som figure 8 straps and they feel like cheating lol. 600 moved easy. I think my max is somewhere around 640 at the moment. Slowly reaching my best sumo pull at 665.
Id say I’m stronger than a year ago regardless. Im sitting at 208 BW right now which is 20-30lbs lighter
I wish I had recorded man, my first time with figure 8s and it lowers the rom by like 2 inches. I wasn’t even holding the bar haha. I see why people use them. Easiest pull I’ve done with that weight by far
11/14
Tricep Pushdown Straight Bar
Stack 2x15
Tricep Reverse Grip Pushdown
Stack 2x15
Lateral Dumbbell Raise
20x15
30x12
35x10
Seated OHP
3x135x20
2x155x5
Bench Press with 25LB Chains
3x135x10
Nothing crazy, super light day but short rests
Some training notes:
I’m finding I really like doing Deadlifts + Box Squats in my Deadlift Stance.
I also find I really enjoy just benching and accessory days like this with OHP.
I’m thinking of competing this year if work allows it. I think I’m going in doing a Deadlift + Bench Only Meet. I’m really liking training both at the moment. Also, it seems like anything above 455 results in massive knee aching the next few days because of my knee injury. So it seems like I need to wrap up past this point whether I like it or not.
I’m not super worried about my squat since I’m still getting some growth through box squatting for my deadlift. Well see how it goes. The next few weeks I’m laying off bench and strictly doing OHP and Accessories and see where that takes me.
That doesn’t mean I’m still not going to be squatting. I’m looking at only doing it every 2 weeks so the volume will be much lower. I’m getting a lot of volume through box squatting
11/15
Rack Pull
225x5
315x5
405x5
495x5
585x5
635x5
675x5
Box Squats DL Stance
225x8
315x6
365x4
405x12
455x8
Hamstring Curl
2x225x20
455 off the box and 675 on the pins felt easy. Next week working up to 705 on the rack. Lockout is my biggest weakness on my deadlift.
Box Squats are all done raw, no wraps or belt to help work on my core strength for deadlifting. Borrowing it from George Leeman lol
Changed the name of the log to something more fitting lol. I’m really liking deadlift only training with bench sprinkled in every now and then haha
11/17
Bench Press TnG
225x3
275x1
315x1
340x1
360x1
Seated OHP
100x5
135x5
160x5
195x5
205x5
225x1
Tricep Pushdown with Rope
3x12
Overhead Tricep Pushdown with V Bar
3x12
Worked up to a single with 360 on bench. Hit 205x5 on OHP and 225 was maybe around 95%. Might’ve been able to eek out one more rep but that’s iffy.
Some training notes:
Very surprised with this high back / deadlift frequency experience with very little benching and squatting.
My bench is stalled a bit but OHP feels strong as shit. 225 was done without a spotter and I have never attempted this weight.
What’s different is that I can feel so much power generating throughout my lats and rear delts, which in turn made my OHP feel very easy. Core/bracing has also significantly improved.
My upper back seems like it’s the major contribution to this progress. I’ve noticed though that my back starts overcompensating with accessories. Especially with standing tricep work… I almost start to row the stack instead of isolate which has not happened before since I’m usually pretty aware of form
Gonna need to find excercises that offer more isolation
2 double cheeseburgers, large fries and medium fries post workout meal.
Complimentary water because soda is unhealthy and definently not everything else
Bro quit eating like that ……without ice cream.
Lmao dw bro I had a culvers chocolate Oreo concrete mixer before I went into the gym today 
Stg they put crack in that stuff it’s so good
11/18
Box Squats Deadlift Stance
225x5
315x5
405x5
475x5
Seated Leg Curl
90x12
110x10
130x8
70x20
Romanian Deadlift
2x365x5 explosive as possible
Paused Conventional Deadlift
3x415x3 explosive as possible
11/20
Barbell Bench Press Paused
225x1
275x1
315x1
340x1
365x1 Paused PR
Seated OHP (down to nose)
135x5
155x5
185x5
210x5
DB Shoulder Press
70x8
80x8
90x8
Seated Lateral Raise
2x20x20
Overhead Tricep Pushdown
2x20
Reverse Grip Tricep Pushdown
2x12 (elbow started hurting in not a good way so ended the workout here)
365 for a paused one rep PR. 210x5 OHP PR. Great training session today and bench is feeling stupendously strong. Shoulders are blowing up
EDIT: Post workout meal choice is a Hot Fudge Sundae and 6 Cookies from McDonald’s. Fucking love that shit almost as much as Culver’s concrete mixers (ik I talk about it alot)
Awesome!
Thanks, there was a period of time I was feeling pretty down since I lost so much strength, the move out to Michigan stressed me out and took alot out of me for a long time but I’m quickly starting to reach my peak
Also the guy spotting me ended up being the gym owner, he was very adamant about me competing in the spring since he’s hosting one mid March next year. I’m probably going in as a deadlift only guy but I’m super excited ! It’s non sanctioned but it doesn’t matter to me
