4x2 @ 120kg
2x2 @ 130kg
1x2 @ 140kg - PR
-wraps on-
1x1 @ 160kg - PR
-no pause-
185kg x miss - bar rolled up on my neck in the hole and I fell forwards
-low bar-
185kg x 1 - PR!
That was my first time doing paused squats, they definitely seem like they’ll have some good carryover if I keep doing them, I’m also really happy with my squat PR, I’ve never hit 185kg to depth before, and I’m happy I could hit it after all of the sets that I did, it gives me some confidence going forwards, even though it took two attempts and was pretty slow. Benching wasn’t easy but I had to use a bent bar and I was tired from the AM session.
Huge volume PR on front squats I only hit 120kg for a single recently. Rest breaks were about 60 seconds for the first 8 sets or so and then I slowed down, but all of the reps were solid. I tried to do some push pressing after but my shoulders were pretty sore and I could only get up to 90kg so I did some laterals just to get some blood flowing into them.
Deficit Deadlifts - Standing on a mat + 5kg plates
150kg + mini bands x1
160kg + mini bands x1
170kg + mini bands x1
180kg + mini bands x1
190kg + mini bands x3x1 - PR
3a) Neutral Grip Chins
2x10 @ Bw
3b) Ab Rollout
2x6 @ Bw + 10kg
Good session, bencing reps were really easy, loads still left in the tank there, deadlifts were fun, hadn’t got a chance to try band deadlifts before, definitely keeping them in.
Push Press
70kg x2
80kg x2
90kg x1
95kg x1
100kg x1
105kg x2x miss - attempted it twice in each set, got so close but I just couldn’t finish it
95kg x3x1 - Volume PR
80kg x1x5
80kg x1x6 - Possible PR? I tend not to do 3 reps with push press though
Bench Press
2x3 @ 120kg
2x3 @ 125kg
1x1 @ 130kg
1x1 @ 132.5kg
1x1 @ 135kg - Felt good and fast, went to move up
3x0 @ 140kg - Each time I did these I got closer to finishing it, so…
1x1 @ 140kg - PR! Haven’t done this in a year to the day, and I was 10kg heavier, really happy with this
2x6 @ 110kg
1a) Barbell Curl
6x8 @ 45kg - just the first 6 sets, focused on the PR then
Barbell Shrug
5x10 @ 245kg - PR
Seated Calf Raise
4x12 @ 80kg
Seated Cable Row
3x8 @ 100kg
Really happy to get 140kg up again, last time I did that was when I finished Ed Coan’s bench program, which was a year ago today. I was weighing about 112kg then though, this one was also much easier…even if it took four goes to get it, I also wasn’t training every day back then. It’s nice to not have that mental block anymore.
Lat Pulldown
2x12 @ Pin 9 - Overhand, wide grip
3x8 @ Pin 9 - Underhand, close grip
Lying Leg Curl
5x10 @ Pin 10
Ab Rollouts
3x8 @ Bw + 10kg - PR
Log cleans are really tough, it was light once I got it to my shoulders but I struggled getting it there, they were a lot of fun though, I’ll be giving them a go soon again in the near future. Nice to come away with two more front squat PR’s, and looking forward to working on the log stuff.
Was feeling pretty strong and confident after hitting 140kg again on Tuesday, so I went for a PR and got it - twice. I feel like I could have 120kg x8 if I pushed it but I wanted to stick to <6 reps so I just did more volume.
Deadlift
1x2 @ 60kg
1x2 @ 100kg
1x2 @ 140kg
1x1 @ 180kg
1x1 @ 200kg
1x1 @ 210kg
2x0 @ 220kg - My hips and glutes are so tight that I can’t get into a nice neutral/arched position here, should have been a gimme
-reverse medium bands-
1x1 @ 220kg
-decide that this is a stupid idea, stop-
I was really tired today, and it was reflected in my deadlifting. My bench is still going up, which is a plus, and the 280kg squat felt relatively light, but I’ll really need to stretch and sleep a lot tonight.
Trap Bar Deadlifts
10x1 @ 235kg - PR, first time doing these
Lat Pulldown
5x12 @ Pin #8
Another bench PR, everything felt pretty easy today, depsite the fact that I stayed up to watch UFC on Fox and trained on an empty stomach. Really happy with the way training is going right now.
Today was great, definitely had 147.5kg, but decided to do 145kg again, I’ll have 150kg in no time. It’s also nice to get rid of that mental block I had with three plates.