[quote]lift206 wrote:
Nice deadlift PR! That looked smooth. You were running on 1g+ of caffeine!? That’s ridiculous lol.[/quote]
Haha I ought to clarify that that was over the course of the entire day to that point…4 cups of coffee and a spike 
Thanks man!
6/1
Squat minimum
405x1
Felt better, but still a little harsh on the hips.
Pause Bench
420x1 @9
335x6
355x6
375x5 Danny Amon on Instagram: "@cwsullivan13 was my inspiration for shirtless benching...THANKS BRO. 375x5 paused (😎) @9. Think I had the 6th, but that little hitch in the concentric stopped me. I don't like reinforcing bad motor patterns. Top single was 420 for an easy rep, also did 335x6, 355x6, 385x3, and 395x3. #fit #fitfam #fitspo #igfitness #powerlifting #198raw #bodybuilding #physique #aesthetics #abs #gainz #guido #dyel #iifym #flexibledieting #gym #motivation #menintights #misc #mirin #aware #ascend #squat #tattoo #crossfit #benchpress #hairgame #swole #health #personaltrainer"
385x3
395x3 @9.5
One side was carrying low today, so I didn’t push that set at 375. But the triple at 395 was solid and even.
Db press/incline push-up+
125x10/10
125x12/12
Day at the office. I touched way low on the single or I would have bumped to 430, otherwise everything felt good. Shoulder feels so good at this point that I’m a little shocked.
6/2
Squat
465x1 @9
Pause Squat
345x5
375x5
410x4
Accidentally put a 5 on one side but not the other 
Paused high bar
415x2
425x2
440x1,1
Still beat up from deadlift I think, but hips felt solid.
6/3
Sumo DL
545x1 @8.5 (belt)
455x5 (Beltless)
495x6 (Beltless pr)
Wide Bb row
365x8
405x8
https://instagram.com/p/3edOobKPAJ/
Vid for anyone interested in the technique 
Conventional Dl Beltless
455x1
505x1 @8.5
Pull-up x22
First conventional pull in forever and felt super easy. Might do some after sumos Saturday
6/4
Pause Bench
410x1 @8.5 (long pause)
CG
320x8
340x9.5
365x2
385x2
395x2
400x2 @9.5 Danny Amon on Instagram: "SHIRT'S OFF AGAIN. 4 hundy for a paused narrow grip double...bout a 9.5er. Led with a long pause single of 410 (@8.5), then 320x8 and 340x9 paused NG, then 365, 385, 395 and this for doubles, and finished with 365x8 and 10 NG with the slanger. Heck of a bench day, yo. #fit #fitfam #fitspo#igfitness #powerlifting #198raw #bodybuilding #physique #aesthetics #abs #gainz #guido #dyel #iifym #flexibledieting #gym #motivation #menintights #misc #mirin #aware #ascend #squat #tattoo #crossfit #benchpress #hairgame #swole #health #personaltrainer"
CG slanger
365x8,10
Dip
+105x12,12,15
Serratus push-up
X15
6/5
Squat
455x1 @9
Best technique has felt in weeks
Narrow High Bar
345x5
375x5
405x5 @9
425x2
3-ct Pause Beltless
315x2,3
Solid. Need to stop rushing warmups and feel out technique better. The set at 405 was the best I’ve felt on reps the entire block
Hey HeavyTriple, just stopping by to say I finally understand what you meant from the thread awhile back about whether the lats are important for bench. I did overemphasize it and I get what you mean now that the lats don’t really help to push the bar off the chest, it just helps to stabilize. I understand what you mean by how important the chest is for moving the weight and your cue of pushing the chest up, flaring the elbows and that a back arch shouldn’t be taken out of control.
I’ve been using your suggestions as well as Ecchastang’s about really digging the traps into the bench. The missing link was firing my erectors, abs and glutes and now that I’m able to create full body tension, I’m placing less stress on my left shoulder. All my reps the past few weeks feel way more consistent and stable. Hopefully it turns into PRs soon.
Thanks again for explaining things when people make dumb comments to refute you, lol. Glad I still made an effort to understand advice from a couple of 2+ x BW benchers. Feel free to call me out if I say anything else stupid.
I also wanted to ask, do you do those heavy rows mainly to assist your bench, deadlift or both? I saw an old video of Ed Coan doing heavy rows and since you have a similar deadlift stance as him, I was wondering how much his training philosophy influences yours.
[quote]lift206 wrote:
I also wanted to ask, do you do those heavy rows mainly to assist your bench, deadlift or both? I saw an old video of Ed Coan doing heavy rows and since you have a similar deadlift stance as him, I was wondering how much his training philosophy influences yours.[/quote]
Quoted the shorter one, but Re: first post
Glad to hear that was beneficial to you! Good point on the erectors and glutes…I forget to mention that often, but that’s really important. I have no doubt you’ll pr soon. Once that base becomes second nature, your numbers will start moving up quickly. Consistency is probably the most important thing…remove as many confounding variables as possible and you’re well on your way.
And I consider it assistance for both. Having a crazy strong upper back is paramount to stabilizing the shoulder, so it is great for that. And it’s also beneficial to lockout strength in deadlifts. When I miss, it’s going to be from rounding my upper back too much and not being able to pull through at the top. This in conjunction with working technique off the floor hits that from both angles.
6/6
Pause bench
415x1 @8.5
Stopped because my shoulder popped on the liftoff. Completed the lift fine and only had a very minor discomfort during deads.
Sumo DL
572x1
Stiff bar of peace…much easier than the last time I pulled on a true stiff bar like this. No bend whatsoever.
Conventional
542x1
Soooo most I’ve pulled this way since knee surgery and I don’t train this. Kinda wanna pull 600 this way to be semi cool…
Handstand push-ups and stuff
6/8
Pause Bench
420x1 @8.5
425x1 @9
435x1 @9.5 Danny Amon on Instagram: "435x1 @9.5 Pause Bench. This is one of those that's a PR if you attach enough qualifiers to it, e.g. Shirtless No Wrap On The Toes In A Calorie Deficit. But furreal, good springboard for meet prep, which starts next week. In a pseudo deload, since volume and frequency are lower this week. Backdown sets of 355x6 and 375x6 paused (@9.5). This is also the exact weight I wanted to hit to peak in this training block, so BUENO. #fit #fitfam #fitspo #igfitness #powerlifting #198raw #bodybuilding #physique #aesthetics #abs #gainz #guido #dyel #iifym #flexibledieting #gym #motivation #menintights #misc #mirin #aware #ascend #squat #tattoo #crossfit #benchpress #hairgame #swole #health #personaltrainer"
355x6
375x6 @9.5
Went to heels up to see how it was, ended up hitting a PR without wrist wraps and it felt great. Cool. Progression was weird because I found out I was using a 50-lb bar and did more on the first than I thought, then misloaded the second. No worries.
Db flat
125x12,12,15
Incline serratus push-up
X10,10,10,15
6/9
Skwaat
495x1 @9
505x1 @9.5
365x3p
410x1p
https://instagram.com/p/3t72C3KPAe/
I promise I wanted to do more pause work after, but I was dunzo after those singles. I’m still squatting with a hell of a high bar and narrow stance, and my psoas takes a beating. It told me “no” after those singles.
6/10
Sumo
575x1 @9
495x1 halting
Bb row
375x4
375x12
Wallet was obstructing my first set
6/11
Dip
+45x10
+90x10
+125x10
+157x10
So yea, walked in and felt great, so I hit a PR without wraps, which was also a huge narrow grip PR. Backdowns were easy AF. Decided to do stupid crap on dip because why not?
Soooooo I got a fuggin SICK bike last thurs, then proceeded to ride 3 out of the last 4 days :). Will take a little time to balance this such that it doesn’t hurt my lifting, but I’m so happy to finally like a form of cardio. Plus, hitting big hills on a bike is a hell of a workout.
6/14
Sumo: 543x1
Conventional: 495x1
Tired from bike ride so just deloaded, haha.
ZOMG MEET PREP STARTS
6/16
Pause Bench
425x1 @9
Pause NG
325x8
345x10 @9.5
Bb Wide Row
365, 385, 405x6
Pushup plus
BWx10x5 (1 min)
6/17
Squat
455x1
365x5 (high bar narrow)
Sumo
495x1
Legit one of my worst lower body sessions ever. My hips are so shot right now. Internal rotators are fubar from all the high bar squatting.
Buuuuttt, I did some work with low bar after the other stuff, and it felt really promising. No hip pain and I was somehow squatting even deeper.
6/18
Pause Bench
430x1 @9
370x5
385x5
Matched a pr for a paused 5, don’t even care. Bench feels so good right now that I’m positive I have 475 in the by the meet.
Pull-up
BWx10
+45x8,10,10
Dip x12x3
6/19
Low Bar Squat
385x2
405x2
425x2
435x2
445x2 @9.5
Hips felt amaaaaze
So after that abortion Wednesday, this was awesome. I think the slightly wider stance and sitting back a little more because of the bar placement alleviates the hip issues. So this will be my primary technique from here on.
6/20
Squat
455x1 @9
Pause Bench
425x1 @9.2
Pull-up x10x8
Das it. Wasn’t feeling great, hips were a little tight.
6/21
Squat
425x4 @8.5
Pause Bench
405x3 @9
Mod sumo
545x3 @9
MOCK MEET A LA DANNY. Squat felt fantastic…hips felt better than they have since the meet. Cleanest ive ever tripled 405. And probably had 4 at 545 but didn’t want to exert that high just yet. Great weekend cap.
I’ve been doing heavy barbell rows for the past couple weeks and never felt my mid traps work so hard. I guess that’s a weakness lol. Only working with 225 so there’s a lot of room for improvement. It also feels a lot easier to strengthen my lat weakness on my left side when I just keep everything tight. Thanks for the tip.
[quote]lift206 wrote:
I’ve been doing heavy barbell rows for the past couple weeks and never felt my mid traps work so hard. I guess that’s a weakness lol. Only working with 225 so there’s a lot of room for improvement. It also feels a lot easier to strengthen my lat weakness on my left side when I just keep everything tight. Thanks for the tip.[/quote]
No problem! Hope it gives you continued benefit, my friend!
6/23
Squat
435x1
Pause Bench
425x1 @9.5
325x8 NG
345x8 NG
365x4,6 NG
Bb Row
415x8
6/24
Squat
455x1
365x5
Speed Slanger
365x2x5 (1 min rest)
Mod Sumo
535x4 @9
6/25
Speed Pause Squat
365x2x3 (1 min rest)
6/26
Low Bar Squat
405, 425, 435, 445, 460x2 @9.5
Mod Sumo
493, 523, 553, 583x2 @9.5
6/27
Pause Bench
365, 385, 405, 425x1 @9.5
6/28
Pause bench
435x1 @9
Stiff-bar Sumo
477x1
Tweaked my back the day before and felt it a little here, so decided to just bench more
Low Incline Bench
315x8x2
Supersetted with push-ups and dips.
6/30
Pause Squat
405, 435, 455x1 @9 Danny Amon on Instagram: "455x1 pause squat PR @9. 7 weeks out and hitting PRs all over the place. Followed up with pause bench 430x1 @9, NG pause 325x8, 345x10 @9.5, 370x7 @9.5 (PR) with a 30s drop at 315 for 4. Hips felt great today. #fit #fitfam #fitspo #igfitness #powerlifting #198raw #bodybuilding #physique #aesthetics #abs #gainz #guido #LBEB #iifym #LIFTNET #gym #motivation #menintights #misc #mirin #aware #ascend #squat #tattoo #weightlifting #squateveryday #bourbonbarrelbash #crossfit #legday #meetprep"
Considered a double, but that would have been an absolute max effort and I thought better of that for squat day 1. Huge improvement from the first squat last week.
Pause Bench
430x1 @9
Pause NG
325x8
345x10 (PR)
370x7 (PR) +315x4 (30s drop)
Bb Row
425x6 +315x10 (30s drop)
7/1
Squat
475x1 @9
Tempo Squat (3-count descent)
365x5
375x5
Speed Bench w/ slanger
375x2x5 (1-min rest)
Mod Sumo
543x3 @8.75 Danny Amon on Instagram: "543x3 @8.75. Squat to 475x1 @9, tempo squats at 365 and 375x5 (3-count descent), speed bench with the slanger at 375x2x5, and this. Moderate energy today so just putting in work. #LIFTNET #lexingtonathleticclub #fit #fitfam #fitspo #igfitness #powerlifting #198raw #bodybuilding #physique #aesthetics #abs #gainz #guido #dyel #iifym #gym #misc #mirin #aware #ascend #squat #tattoo #edcoan #modifiedsumo #hairgame #swole #deathlifts #crossfit #squateveryday"
Grip slipped on the second and threw me. Should have 4 easy when I do this weight again.
7/2
Speed Pause Squat
375x2x5 (1 min rest)
Pause Bench
435x1 @9.25
370x5
390x5 (PR)
Push-ups and stuff
7/3
Squat
405, 425, 445, 465x2
475, 500x1
Pull-ups x12x4
7/4
Low bar squat
465x1
Pause Bench
430x1 @10
Floor press
315x10
335x8
335x9.5 Danny Amon on Instagram: "335x9.5 floor press after 430x1 pause bench @10, 315x10 and 335x8. @thewinterwolves spotting me, and I also learned to low bar squat with the help of him and @mutantsc. Apparently there's a reason bench felt lighter than squat to me 😁 #fit #fitfam #fitspo #igfitness #powerlifting #198raw #bodybuilding #physique #aesthetics #abs #gainz #guido #dyel #iifym #bencheveryday #gym #motivation #menintights #misc #mirin #aware #ascend #roadto500 #tattoo #crossfit #benchpress #swole #personaltrainer #redditfit"
Wasn’t feeling it that day. Got some great squatting tips from some friends.
7/6
Stiff-bar DL
To 585x1 (pr)
610x0
Would have been a huge pr on that bar. Had to get this DL in to make up for the previous week.
7/7
Pause Bench
425x1 @9
Pause NG
330x8
345x8
355x8 (PR)
Wide grip
315x6,8
Upper back stuff because I Deadlifted the day before.
