https://www.instagram.com/p/BkOrQOzHWQE/?igshid=dk27w7x3nt61
https://www.instagram.com/p/BjJS_B-nYq3/?igshid=1oyhfj9pqv9hv
Oh even better
Blaine must have lost his sense of taste, if he ever had any to begin with. I donāt understand why he would use an actual steak, why not blend ground beef or some other cheap cuts?
I would try to eat/drink more than just mass gainer and ramen, I could see that causing some digestive issues. Have some porridge, mashed potatoes, etc.
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Thank you Chris. I appreciate it
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Good workout today.
Bench Press: 155lbs x3x5
My left arm is flaring more than my right, I donāt know whats going on. This was obviously very easy, but I wanted to make it look good.
Deadlift: 355lbs x2, 295lbs x3x8
Speed deadlift: 275lbs x3x3
Superset 3 rounds:
Pause squat: 215lbs x8
single arm lat pulldown: 85lbs x10
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Pretty good workout. I still have no idea whatās wrong with my bench press, but it feels fine, but when my friend looks at it he says my left arm flares more than my right. It doesnāt seem to affect anything other than bench. I wonder if itās related to favouring one side on mixed grip deadlifts. Until I figure out whatās going on with my bench press, I guess I should treat my upper body days like a bodybuilding day and build as much muscle as I can.
Bench press: 3x5: 155lbs,160lbs,165lbs.
Super easy
Superset 3 rounds:
Pec dec: 3x12: 110,130,150lbs
Dumbbell deal row: 30lbs x10
Iāll use more weight on the seal row next time
Super set 3 rounds:
Kettlebell overhead press: 15lbs x12
Dumbbell stability row: 25lbs x12
These rows were super easy, but my back was still a bit sore from deadlifting
Superset 3 rounds:
Overhead press: 90lbs x3x10
Fat grip lat pulldown: 105lbs x10
Giant set 3 rounds:
Skullcrusher: 25lbs x10
Rear felt fly: 10lbs x15
Push-up: 15 reps
Super set 3 rounds:
Tricep v-bar pushdown: 62.5lbs x 10
Lateral raise: 20lbs x 15
Cable curl: 55lbs x10
Giant set 3 rounds:
Hammer curl: 35lbs x15
Tricep rope pushdown: 40lbs x12
Face pull: 40lbs x20
I did a drop set on the tricep pushdowns as my last set.
Emom 4 minutes:
Burpee medicine ball slams
Iām super happy with todayās workout.
Squat:
375lbs x1
315lbs x4x8
The single was great, the volume was pretty good.
Front squat:
165lbs x3x10
Trap bar deadlift w/ fat grips:
245lbs x3x8
Single arm lat pulldown:
100lbs x3x10
Leg curl:
35lbsx10/leg
Kneeling ab wheel: 2x8
First time trying this. My form was probably pretty bad, but I think my abs will be really sore tomorrow.
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Killer single man.
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Thank you! Iām thinking a 415lbs single should be about a month away which is super exciting because it would be a gym PR
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Damn dude thatās crazy. Canāt wait till Iām at least in the 400s.
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Good squat day today.
Squat: 385lbs x1, 335lbs x4x8
Still beltless. The single moved very well. Iām so tempted to jump right into 1RM territory, but Iām going to just keep adding 10lbs per week and see where it takes me. The backdown volume was brutal. The first set moved well, after that it get really hard. I might switch to 4x6 or 5x6 for my volume on squats and deadlifts. I should also figure out when to start wearing my belt.
Front squat: 155lbs x3x10
I did these with more control than usual
Fat grip high handle Trap bar deadlifts:
235lbs x8
255lbs x6
255lbs x8
Fat grip single arm lat pulldown: 100lbs x3x8
Leg curl: 35lbs/leg x3x12
I didnāt log my last bench or deadlift session because they were uninteresting
Good workout today first time using a belt in almost 6 months.
Deadlift:
375lbs x2
315lbs x4x6
I think itās probably time for me to lower my volume a bit to 4x6 instead of 4x8. As a side note, 10 weeks before deadlifting 440lbs I did 385lbs x1. I guy see that puts me at around 12 weeks till I could hit a pr. I donāt want to peak now though, I want a good strength block first.
Pause squat: 225lbs x3x8
Pause deadlift: 195lbs x3x5
Barbell row: 155lbs x3x8
Fat grip deadlift: 135lbs x3x5
I should probably get on a real program sometime soon. I probably would do my own thing for bench because I still donāt know whatās going on with my left arm flaring more. Maybe Iāll get back on 5/3/1
Good bench day today. I realized that unless I look at my feet while setting them up, they end up uneven. I really hope thatās whatās responsible for my uneven flaring.
Bench press: 155lbs x3x8
Paused all reps. Not at all hard
Pec dec: 110lbs x5x12
I did the pec dec to make up for my lack of benching with my uneven flaring.
Followed up with a bunch of superset accessories
Pretty good workout today. Deadlifts werenāt as easy as I hoped
Deadlift:
385lbs x2, RPE 9
325lbs x4x6
Even though I recently added a belt, I think my doubles are going to stall very soon. I would be extremely happy if I could get 395lbs x2 next week. That would be a PR, then Iād do 405lbs x1 the week after. I failed 405 in the gym a few weeks after my meet. Iāve actually never pulled over 385 other than at my meet (Iāve hit 385 for 4 before). The sets of 6 werenāt easy, but they were easier than last week with 315lbs.
Pause squat: 235lbs x3x8
Pause deadlift:235x3x5
Superset 3 rounds:
Barbell row: 165lbs x8
Hanging knee raise x10
Superset 3 rounds:
Unilateral lat pulldown: 105lbs x10
Box jump x3
Im extremely happy with todayās workout. The workout itself was mostly uneventful, but after I finished I got someone to take a look at my bench form and they said it doesnāt look like my arms are flaring unevenly. I can finally start to push my bench again. I think it was related to setting. Up my feet unevenly.
Slingshot bench:
190lbs x3x8 paused
225lbs x 3 paused
All easy
Overhead press:
95lbs x2x10
100lbs x10
Lots of boring bodybuilding type accessories
Fat grip kettlebell single arm farmers carry: 3 lengths of the gym with smaller green kettlebell (not sure the weight)
Fat grip barbell hold: 135lbs x 10ish seconds x3 sets. My grip strength sucks.
Emom 5 mins:
Burpee 15lbs med ball slam down x6 reps
Conditioning is improving. Itās definitely better than it was last year when I was 5-10lbs lighter so thatās great.
I might get some captains of crush grippers
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Some very bad news:
I was warming up for a 405lbs squat today and on my set with 315, I felt a slight pain in my left knee. I did a bodyweight squat to test things out and it was immensely painful. My knee flexing past 90 degrees is painful. Any advice is greatly appreciated. Walking doesnāt hurt at all which is good.
First day of walking: nothing walking wasnāt a problem at all.
Bodyweight squatting is still very painful, but much better than yesterday, I think my pain free ROM might also be increased. If anyone has any ideas what it might be, let me know.
I definitely need to rethink my training. Iām thinking maybe 2 bench days and one ohp day, fitting in some stiff legged leg work somewhere in there
That sucks about the injury dude. I hope you figure it out.
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Let it rest a few days, apply ice every 2 to 3 hours for 15 mins, and then check if changing angle of your feet and/or stance width aggravates or changes the pain. Try to look for a foot angle and stance width that doesnāt hurt. If itās still there, better have it checked
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Well, squatting to depth bodyweight feels very off by my right knee, but itās not anywhere close to as painful as squatting high yesterday.
Good bench day:
Bench press:
160lbs x3x8
Paused all reps, easy.
Incline dumbbell bench press: 40lbs x3x10
Accessories
My knee is feeling much better, virtually no pain from bodyweight squatting to full depth. I might still go see a doctor or physio to see if I can find out what happened and if itās safe to continue lower body normally.