CGBP(230lbs)- 10 clusters of 3 (30 total reps)
Chinups(bw + 105)- 3,3,3,3,3, (bw+100)- 3,3,3,3,3 (30 total reps)
Total time: 50 min
Press: 135
155
170
180
190 (matches PR, but much more solid this time)
195x (very close)
185 (5 singles)
180 (5 singles)
175 (5 singles)
100 band pull aparts
Total time: 40 min
Going to squat today. I’ve had this knot or something in my upper back for like a week now, and it’s gotten considerably worse since last night. It’s really starting to get annoying, and I hope it doesn’t affect my squatting today.
Man, I didn’t even feel like training tonight. My upper back was/is all knotted up for no apparent reason, I didn’t sleep worth a shit last night, and I just kind of felt pretty apathetic about it all day. But fuck me if I didn’t go out there and beat my all time best squat by 12 lbs, while weighing about 12 lbs less myself. Yes, I finally back squatted triple bodyweight tonight. I hit a 462lb (210kg) squat at a bw of 152lbs. I’ll tell you what, Broz knows what he’s talking about.
Back squat: bar x 10,10
135lbs x 5
225 x 4
275 x 2
325 x 1
375 x 1
405 x 1 (felt like there was nothing on the bar)
425 x 1
442.5 x 1 (this lift took less than 3 seconds from start to finish; it’s also worth noting that I topped out at 440 on Tuesday, and was pinned by 445)
452.5 (this lift was very solid, and also a 2.5lb PR)
462.5 (triple bw - twas tough, but I gutted it out)
430 x 2, 1
420 x 2, 2
415 x 2, 2
15 total lifts at 90% or higher.
42 total squats this week performed at 90% or higher.
Wanted to throw in some heavy hypers at the end, but I was gassed and starving, so instead I called it a day and ate a huge freaking post squat meal lol.
First squat session since Thursday’s PR. PR days are always hard to follow, imo, and this was a pretty big squat PR for me. That said, this was a good session anyway. I’m starting to solidify this new ground that I just broke into.
Back squat: bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1 (new 90%)
435 x 1
445 x 1 (solid)
450 x 1
425 x 3 (PR + 2.5lbs)
425 x 2
425 x 2
415 x 2
415 x 2
15 lifts at 90%+
Hypers(holding a 140lb DB)- 10,10,10 + 20 with just BW
Press(185)- 5 singles, (180)- 10 singles
Inverted row-face pulls- 50 total reps
Partial lying RD flye(50lb DBs)- 50 total reps
No heavy back work today. Decided to take it easy on my upper back. I guess I was sitting funny last night and the knot/tweak/whatever the fuck it is just locked up on me. I had to lay down and roll very gingerly over to the floor to roll it out on a PVC pipe. It feels a bit better today, but I decided to take it easy anyway seeing as how I would like to take another crack at deadlifting 500x10 after squats tomorrow.
Back squat: bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1
435 x 1
445 x 1
455 x 1 (solid)
435 x 2 (PR double, +5lbs)
425 x 2
425 x 2
415 x 2
12 total squats at 90%+
Sumo DL- 135 x 3
225 x 2
315 x 1
405 x 1
455 x 1
500 x 9 (missed the 10th rep at lockout ahhhhhhhh)
Good session. Hit a solid 455 single, upped my PR double by 5lbs, and came oh so close to pulling the big 5 hundo for 10 reps. Now I have to decide whether I should attack 500 again next Tuesday and try to get the 10 reps, or if I should just jump up to 515 and try for 6+ reps. My best set of 5 is with 515, so 6 or more would be a rep PR. The idea is that as I hit these rep PR’s I’m going to keep upping the weight and cutting the reps until I’m around the heavy triple range. At that point it might make sense for me to test the DL in a non-fatigued state. Anyway, I’ll cross that bridge when I get to it.
Back squat: bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1
435 x 1
445 x 1
455 x 1
440 x 2 (PR double +5 lbs)(200kg for more than one rep!! It was ugly, but I gutted it out)
430 x 2
430 x 2
417.5 x 2
417.5 x 1
Dude, holy shit, triple bodyweight squat is no joke.
I’m also a converted weightlifter turned ‘kinda powerlifter’. I just do front squats, clean deadlifts, close grip bench and tons of upper back work. But i’m alot weaker than you!
[quote]citius99 wrote:
Dude, holy shit, triple bodyweight squat is no joke.
I’m also a converted weightlifter turned ‘kinda powerlifter’. I just do front squats, clean deadlifts, close grip bench and tons of upper back work. But i’m alot weaker than you!
will be following.[/quote]
Thanks, man. I’m a lightweight though, so triple bodyweight is much more attainable.
I used to love my front squats too. Back when that was how I did most of my squat work I probably could’ve hit a FS with like 95% of what I could back squat lol. If you’ve stopped weightlifting though, why not switch to a program allowing you to maximize your poundages on the powerlifts?
Moving my training schedule one day back. So now I’ll be starting my training week with squats on Saturday instead of Sunday. This means that I will be missing my usual 2 days off from squatting this week and will be doing 6 squat sessions over the course of 11 days instead of 12. It sounds like a minuscule difference, and it probably even is lol, but we’ll see how it plays out. Today’s session went pretty well. 2 more sessions this week before my big 2 day break haha.
Back squat: bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1
435 x 1
445 x 1
450 x 1
425 x 1
417.5 x 2,2,2,2,2
15 total lifts at 90%+
My technique was very solid today. All of the lifts felt smooth. I wasn’t my strongest or anything, but the lifts just felt good, even the grinders. My biggest issue on the squat is getting caved over at the upper back as fatigue sets in or on maximal attempts, but today my technique seemed to hold up better than usual I felt.
Back squat: bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1
435 x 1
445 x 1
455 x 1 (should’ve stopped here)
460 x 1 (ugly, but gutted it out. my gf was watching me, otherwise I would’ve stopped at 455 lol)
430 x 1 (planned to double this, but was too gassed after 460. so did 1 rep and racked it)
420 x 2,2,2
12 total squats @ 90%+
Sumo deadlift- 135 x 3
225 x 3
315 x 2
405 x 1
455 x 1
500 x 1
530 x 5 (PR set of 5…in a completely burned out state. almost time to test the DL)
Back squats: bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1
435 x 1
445 x 1
455 x 1 (this was a solid lift)
430 x 2,2,2,2,2
420 x 2
410 x 4
-16 squats @ 90%+ today
-20 total squats today
-43 total squats @ 90%+ this week
This was a good session. 455 was smooth and solid and is starting to become a weight that I can work up to regularly now. I also managed to hit 5 back off doubles with 430 today, which was awesome because in the last few sessions I’ve pretty much faded out after working up to my max single and have had to drop more weight than I wanted to to get my reps in. So it was good to get in some quality, heavier volume today. No more squats until Saturday.
Back squat: bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1
435 x 1
445 x 1
452.5 x 1
432.5 x 1
425 x 1
417.5 x 2
417.5 x 2
417.5 x 2
417.5 x 3 (pulled this one out of my ass)
Well for some reason I couldn’t sleep a wink last night, so I was operating on about 2 hrs of sleep today. I felt veryyyy sluggish and did not feel like lifting, but somehow, I managed some pretty decent squatting. Deadlifts, however, did not fare as well.
Back squat: bar x 10,10
135lbs x 5
225 x 3
275 x 2
325 x 1
375 x 1
415 x 1
435 x 1
447.5 x 1
457.5 x 1
425 x 2
425 x 2
425 x 2
10 squats at 90%+
At this point I was running on fumes, but I tried pulling anyway.
Sumo DL- 135 x 3
225 x 2
315 x 2
405 x 1
455 x 1
500 x 1
520 x 1
540 x 1 (disappointing)
All the warmups felt hard. I was gassed and sleepy. I’m disappointed that I could only single 540 though. I pulled 530 for a set of 5 last week and was hoping to at least get a triple with 540 today, but I just had nothing left to give. Hopefully I’m well rested next week and give a legitimate go at 540.
Overhead presses, board presses, and rows tomorrow.
