squats
435 x 6 x 3
SSB pause squat
5 count
beltless
280 x 5 x 3
bor / abs
4 sets of 10
bridges / curls
4 sets of 12 / 10
Looking strong from my house brother! Great job!
'preciate you swinging by, Alpha
deadlifts
485 x 5 x 3 (+1)
front squats
315 x 3 x 2
325 x 3 x 2
Meadow’s row / abs
4 sets of 8 / 10
Pulls felt great today. Squats felt pretty good. Decided to cut the accessories short, will probably start trimming some of the fat off of my sessions. 8 weeks out this week.
SSB Squats (CAT)
beltless
350 x 3 x 10 (19 min)
seated box jumps
6 sets of 3
incline bench
close grip, paused
240 x 3 x 5
lat raises / upright row
3 sets of 15
facepulls / rev. pec deck
3 sets of 20
shoulder press
3 sets of 20
Close grip incline is a golden exercise
We shall see, chobbs. Gotta find some kinda way to get my bench moving in the right direction.
squats
495 x 3 (knees wrapped)
520 x 2 (kn wr)
465 x 3 x 2
paused SSB squats
5 ct, beltless
290 x 5 x 2
btn push press
225 x 2 x 5
ghr / ab wheel
4 sets of 15 / 12
Wanted to get a triple with 520, and it may have been there, but the second rep was a little slow through the middle for my liking. Depth was good.
bench
310 x 5 x 2
295 x 6 x 2
add slingshot
355 x 5 x 2
t bar row / ab
4 sets of 10 / 12
tricep pressdowns
4 sets of 25
Bench did not go as I had planned. And I feel as if I have been backsliding some, so I backed off the accessory work for today. Frustrating, but still plenty of time to fix and move forward.
4" block pulls
+40 lb of chain
525 x 3 x 3
paused deadlifts
beltless
2 ct pause just below kneecap
315 x 3 x 4
front squats
beltless
225 x 10 x 3
facepulls / abs
4 sets of 20 / 12
lockout squats
535 x 1 x 4
close grip bench
+40 lb chain
245 x 8 x 3 (+1)
Decided to hit the beach today with the fam, so I got the necessities done and hit the door.
squats
495 x 3 (kn wr)
495 x 4 (kn wr)
445 x 3
425 x 5
SSB pause squats
5ct, beltless
300 x 5 x 2
box jumps / Klokov press
5 sets of 3 / 6
ghr / ab wheel
4 sets of 10
Squats are looking strong atleast from the numbers best I can tell keep it moving
Yeah Reed, haven’t put up many videos lately. Lifts aren’t quite where I’d like them to be at this point in prep, but I’ll start including some. But not today…
bench
315 x 3
315 x 2 x 8
bor / abs
4 sets of 6 / 12
wt’d dips / pec deck
4 sets of 12 / 15
My bench has been shaky lately, so I decided to work on my bar path and speed this session.
deadlifts
525 x 2 x 4
front squats
335 x 3 x 3
pullthroughs / abs
4 sets of 20 / 15
box jumps
9 sets of 3
squats
485 x 4 (kn wr)
505 x 4 (kn wr) - vid
445 x 3
460 x 3 - vid
paused SSB squat
5 count, beltless
310 x 3 x 3
seated box jumps / abs
5 sets of 3 / 12
Top set with 505 was not deep enough, although with each rep I got a little closer. However, I did find my groove with the knee wraps and feel that I can get that extra couple of inches to drop down to parallel with a little more work.
Getting into crunch time now. 5 weeks out.
bench
305 x 5 x 2
285 x 5 x 2
slingshot
375 x 2
375 x 3
lat pulldowns / plyo pushups / abs
4 sets of 8 / 12 / 12
4" block pulls
+40lb chain
535 x 2 x 2
545 x 2
paused deadlifts
@ kneecap
345 x 3 x 3
front squats
beltless
245 x 10 x 3
jumps / abs
4 sets of 3 / 12
5 Weeks out…Do you know what you are going to open with yet?
I’d love to have a hard, confident answer for that question, Alpha, but I feel that I’m in damage control right now. My bench has been sliding in the wrong direction and my squat has been hit and miss on a day to day basis. I have a plan to try to bring it all together come meet day, we’ll just see if it all holds up. Right now, safe openers would be 505/315/525.
Btw, Alpha. I’m digging your site. Haven’t gotten to look through it all, but damn good job. Do you already have people affiliated with NEVERsate.com? authors, athletes, trainers, etc?
squat lockouts
535 x 1 x 2
555 x 1
570 x 0
close grip bench
+40lb chain
255 x 6, 8, 7
Pissed about this, but maybe I expect too much. With no days rest between pulling and these lockouts, my back was quite sore. Should have been smart and done some lighter work, CAT or something, but my dumbass thought I could just plow through. Not wanting to further beat myself down so I can be fresh for a squat comeback on Monday, I called it a day.
squats
520 x 3 (kn wr)
520 x 1 (kn wr)
rev band
555 x 2 (kn wr)
SSB paused squats
3 ct, beltless
360 x 3 x 3
seated box jumps / ab wheel
5 sets of 3 / 10
ghr
bw x 20 x 2
Still gotta sink the squats deeper…
bench
305 x 3
315 x 3 x 2
305 x 4
lockouts
335 x 2
345 x 2
paused bench
from 1" off chest
275 x 3 x 3
t bar row / abs
4 sets of 8 / 12
plyo pushups
7 sets of 8