Intensity Squat Day:
Squat: 135x5, 155x5, 185x5, 205x3, 225x1, 255x1, 280x2
Decide to not do 275 and jump to 280. Got 2 clean reps, dnt know if i got stronger or not -.- Brought my grip in which probably helped me go lower and gave me more tightness altogether.
OHP: 65x5, 85x5, 95x3x5
Finally back to ohping. Back was bending, not used to the movement but it was considerably easy. Made sure I locked out each rep with my head in front of the bar, not under/behind it.
Deadlift: 225x3, 295x1, 315x4
If I can’t beat XArena’s squat, I shall compensate it with deadlift. Can probably get 5 reps had I not squat. This put my projected 1RM at 355.
Bench PR and watched The Avengers, so much TESSTOOOSSTERRONNNNNEEEE ~ definitely overflow right now
After watching Hulk smash things for half an hour, I’m sure I can get those squat poundages. It was honestly an honour to perceive a wonder of such epic porportion.
Recovery Squat:
Incline Bench Press: 45x10, 65x5, 85x5, 105x3, 125x1, 145x5, 135x6
2 rep PR and more. Last week 145 felt heavy as fuck and did 3 with help from spotter. Pretty huuggge PR for me.
Squat: 185x5, 175x2x5
Most of the reps were done with like 3 second pause at the bottom.
Dumbbell Bench: 60x6, 120x3x6
Feels good. 130 next week and try for like 4 lol
Pullups: BWx3x6, x12
Meh.
The weighted pullups done last session probably helped alot. I can see some noticeble growth in my lat width.
Can’t seem to add on thickness though. I’m just getting wider lol.
[quote]Macmade wrote:
Bench PR and watched The Avengers, so much TESSTOOOSSTERRONNNNNEEEE ~ definitely overflow right now
After watching Hulk smash things for half an hour, I’m sure I can get those squat poundages. It was honestly an honour to perceive a wonder of such epic porportion.
Recovery Squat:
Incline Bench Press: 45x10, 65x5, 85x5, 105x3, 125x1, 145x5, 135x6
2 rep PR and more. Last week 145 felt heavy as fuck and did 3 with help from spotter. Pretty huuggge PR for me.
Squat: 185x5, 175x2x5
Most of the reps were done with like 3 second pause at the bottom.
you got some catching up to do im at 315x1 already
Dumbbell Bench: 60x6, 120x3x6
Feels good. 130 next week and try for like 4 lol
Pullups: BWx3x6, x12
Meh.
The weighted pullups done last session probably helped alot. I can see some noticeble growth in my lat width.
Can’t seem to add on thickness though. I’m just getting wider lol. [/quote]
you got some catchin up to do in the squat.I’m at 315x1
[quote]Macmade wrote:
Bench PR and watched The Avengers, so much TESSTOOOSSTERRONNNNNEEEE ~ definitely overflow right now
After watching Hulk smash things for half an hour, I’m sure I can get those squat poundages. It was honestly an honour to perceive a wonder of such epic porportion.
Recovery Squat:
Incline Bench Press: 45x10, 65x5, 85x5, 105x3, 125x1, 145x5, 135x6
2 rep PR and more. Last week 145 felt heavy as fuck and did 3 with help from spotter. Pretty huuggge PR for me.
Squat: 185x5, 175x2x5
Most of the reps were done with like 3 second pause at the bottom.
you got some catching up to do im at 315x1 already
Dumbbell Bench: 60x6, 120x3x6
Feels good. 130 next week and try for like 4 lol
Pullups: BWx3x6, x12
Meh.
The weighted pullups done last session probably helped alot. I can see some noticeble growth in my lat width.
Can’t seem to add on thickness though. I’m just getting wider lol. [/quote]
you got some catchin up to do in the squat.I’m at 315x1
[/quote]
ddamnn. ugh i used to be good at squat. Good job though
Culture-fulfilling weekend. Testosterone filled day watching The Avengers yesterday and went to Emmanuel Ax’s debut concert at Korner Hall here in Toronto today.
BodyBuilder Day:
Incline Smith JM: 115x6, 135x3x10
Minimum rest. Feels good
Standing Cable Pullover: 80x10, 90x7, 80x2x10
Chasing the pump again.
Hammer Strength Chest Press: 115x10, 135x2x10, 145x10
135 was super light, but had to cheat for the last rep of 145.
Low Bar Cable Row: 130x10, 140x9, 140x8, 120x7
Something like that.
The McDonald here in t.o. has the Dollar drink promotion where any size soft drink sells for $1. Drank so much over the last week that I can now definitely see some fat growth around my belly.
Alright alright, figured out the problem with my squat. It was more like a stupid Eureka moment couple of days ago so basically this is what happened:
“As I sat there contemplating over my pitiful squat while surfing through my training log. Watching training videos as if envisioning those glorious days of squat PRs every week. A thought strike me, the thought of the week I gained a 10lb 1 rep PR, the thought of that one volume day. Out of shock, I sat there reflecting “How could I have been so blind? It was right there! Overtraining for god sake!” Most people would laugh at my stupidity, on how could I have possibly missed the fact 225x5x5 was the remedy to my weeks of failure. But some may say, “He gets it now, and He shall go on to supass the great XArena!” I smiled at these thoughts. Perhaps my eureka moment was fueled by my incessantly growing disgust for my own squat, or perhaps just a thought of chance, but nevertheless, never shall overtraining wreck my progress, never…”
That was kinda dramatic…
Intensity Squat:
Squat: not worth mentioning
Lets just say it went down… but looking forward to next week!
OHP: 65x5, 85x3, 105x5, x2x4
Lost balance completely for the last two working sets. Cant keep my back straight -.-
Deadlift: 225x3, 295x1, 325x3.5
Got the last rep of 325 up to my knees but couldn’t lock it out. Still 10lb -1 rep PR. People were miring pretty hard too lol.
Pullups: 6x6
Bodyweight
Weighted in today afternoon at 155 lbs exact. Have not been eating particularly well over the last couple of days.
Lowering the volume, hope it is good enuf for intensity day this week. I might still be overtraining since all those intensity over the past several weeks may have piled up :S
Recovery Squat:
Incline Bench: 45x10, 65x5, 85x5, 105x3, 125x1, 150x3, 135x6
Not really a PR but I was meaning to go by 3RM each week so next week 155x3.
Squat: 175x3x5
My left knee felt awkward.
Dumbbell Bench: 70x6, 130x6, x5, x1, 100x12
Dont know what happened. The first set of 130 was soooo easy.
…and hence the end of my squat PR drought. Awsome session, learnt ALOT
Intensity Squat Day:
Squat: 135x5, 155x5, 185x5, 205x3, 225x1, 245x1, 270x5 PR
Words cannot describe the mixed emotions flowing through me right now.
OHP: 65x5, 105x2x5, 110x4
It is coming bacckk.
Deadlift: 225x3, 275x1, 295x1, 330x1.6, 225x10
I think I’m on something here. Explanation down below.
Ended with some tricep extension and low bar cable row.
K so what I can conclude from today’s session is that 225x5x5 for volume squat day is good for my squat but it seems like the higher intensity&volume squats that I used to do were perfect for my deadlift. Kind of a dilemma here as I have to make a choice over my dl and squat from now on, but I do now have an almost complete understanding of my lower body - High intensity&volume for deadlift PR, low intensity for squat PR
Or,
The 5 reps of 270 is the most volume I’ve done on Intensity squat day for a while now. Last week I did 280x1 and the week before, 280x2, all low volume but extreme intensity. Chances are high volume on Intensity squat day takes a pretty big toll on my deadlift as compared to low volume, but again, XArena was hiting low volume 1RMs on squat everyweek but he didn’t improve on dl. Weird.
Hot summer day. Hard to fall asleep when Im supposed to sleep. But naps here and there compensate.
Volume Squat Day:
Squat: 135x5, 185x3, 225x5x5
I felt tired. Y’know, that kind of lazy feeling you get.
Bench Press: 115x2x5, x12
Last two set cgbp. Supa-Easy
Pullups: BW 45x5, x5, x3, BWx8x6
Basically did alot of pullups.
Abs: Steep Decline Situp x12, Planks 45 60 seconds, Steep Situp x5
The plank was harddcorreeee
Was showing a friend how to do deadlift probably. He isn’t using any glutes at all, raising his hip before lifting the bar off. He basically does Romanian deadlifts. So to show him, I kind did romanian dl 230x6, easily. Also, had burger and fries before going to the gym… talking about feeling bloated. probably contributed to my tirie feeling.
Recovery Squat:
Incline Bench: 45x10, 65x5, 85x5, 105x5, 130x1, 155x2.4, 135x7, x1
Not horrible. Doing this again next week. This puts my projected flat bench 1RM at 200.
Squat: 175x3x5
Easy.
Dumbbell Bench: 70x6, 130x2x5, x3, 110x8
Not horrible either. Total rep 2
Decline Situp: x12, x13
hardcore.
Some randoms. Foam rolled my shoulder and upper back. Sore and tight as fuckk.
Weighted Pushup: 35x10, 45x9, 45x7
My chest was being ripped apart.
Bicep Curlzz: 60x6x10
Maybe 7x10 but nevertheless, huggggeeeeeee pump. Couldn’t raise my arm afterwards.
Conclusion: I have reallly bad conditioning. Maybe the heat contributed, but by the end of the workout it was the feeling of pump and nausea mixed together in like a huge bowl of hot lava. Funny thing though I noticed, my arm probably inflated an inch or half at the end of the bicep curls. School uniform shirt was like expanding.
