Low bar, front, and overhead squats Sleeves on
5 sets from bar to 140kg
Ss/ Unilateral farmers walks
30kg x 5 x 15m each hand
Squat - daily max
Paused low bar Belt on
160kg x 1
180kg x 1
200kg x 1 @ 8.5 210kg x 1 @ 9
Squat - back offs
SSB Belt off
104kg x 3
124kg x 3
144kg x 3 164kg x 3 - solid PR of some kind
Ss/ Ab wheel
4 x 5 - best theyāve ever felt. I guess cos I was doing them warmed up?
Bench - warmup
Comp. and close grip bench Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
3 count comp. bench
90kg x 1 Belt on
100kg x 1
110kg x 1 @ 8.5
117.5kg x 1 @ 9.5 - wow these are hard. Good speed off the chest for how long the pause is but stalls so much harder at about the same sticking point as comp bench.
Bench - back offs
Comp. bench
110kg x 2 x 3
Ss/ Suitcase deads
40kg x 5/side
60kg x 5/side
Conditioning
KB swings
28kg x Tabata
More challenging than the 24 was but not as hard as sprints. Will stick at this and work at getting more work done in the same time.
Good session with a decent amount of core work. Will feel the ab wheel tomorrow. Farmers as a warmup felt really good.
Front and overhead squats
Also some overhead tomfoolery including a Sots press at 50kg and strict OHP at 80kg which both tie PRs Sleeves on
5 sets from bar to 120kg
Ss/ Ring chins
5 x 5
Squat - daily max
Front squat Belt on
135kg x 1
150kg x 1
165kg x 1 @ 9
170kg x 1 @ 9
Squat - back offs
Pause front squat Belt off
140kg x 2 x 3 - 1 set PR
Ss/ Wide neutral chins
15kg x 2
10kg x 3
Bench - warmup
Comp. and close grip bench Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ DeFranco pullaparts
4 x 20
Bench - daily max
Close grip bench
90kg x 1
100kg x 1
110kg x 1
120kg x 1 @ 8.5 - happy to leave these here for the day, felt really good but I took so long to get squats done that I needed to get a move on
Bench - back offs
Comp. bench
90kg x 4 x 3 - 30 seconds rest
Accessory work
DB circus press
22kg x 2
30kg x 1
36kg x 1
40kg x 1 - ez
Dips
2 x 20
Ss/ Cannonball pullups - didnāt know we had these
2 x 5 - my fingers hurt
Happened that I was hitting all the comp lifts heavy on the same day so I didnāt do all that much in terms of accessory volume or back offs and pushed myself a bit.
Squat - warmup
Low bar, front, and overhead squats Sleeves on
5 sets from bar to 150kg
Ss/ Facepulls
5 x 20
Hi Max
I Think this is my first post here. Nice log.
That is some serious sh** youāre doing. Every day squat and bench.
Nice PRās nice lifts.
That guy behind you on the squat, you just did 230 kg, he walks out with the bar. Funny.
And DL two things the guy behind ā¦ againā¦ and that look on your face āhell yeahā and almost a little jump.
Made my day
@mortdk Thanks man! Itās a bit of a time commitment hitting them every day but itās working out well so far. Itās worth it for the times that I smile as I rerack a weight.
Yesterday (Friday)
BW no idea
Down the uniās smaller crappier gym to keep the ego down and the weights light.
Pause front squat - no gear
Bar x 2
50kg x 2
70kg x 2
100kg x 2
110kg x 2
120kg x 2
130kg x 2
140kg x 2
Erectors were crampy from 100kg up which was a little worrying tbh. Hot shower afterwards sorted that out but Iāll rest plenty before tomorrow.
Didnāt bench because there was a queue a mile long for the only one available and I wanted to get a move on.
Today
BW no idea
Back felt better in general but held back a little in the top single and back off volume.
Squat - warmup
Low bar, front, and overhead squats Sleeves on
5 sets from bar to 140kg
Ss/ Unilateral farmers walks
30kg x 5 x 15m each hand
Squat - daily max
Paused low bar Belt on
160kg x 1
180kg x 1
195kg x 1 @ 9
202.5kg x 1 @ 9 - fine
Squat - back offs
Front squat Belt on
120kg x 3
140kg x 3
Ss/ Pullups
2 x 8
Bench - warmup
Comp. and close grip bench Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
Close grip bench
90kg x 1 Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8.5 127.5kg x 1 @ 10 - 2.5kg PR.
I guess taking bench off yesterday helped.
Bench - back offs
Football bench - medium semi prone. Bar isnāt 20kg.
90kg x 5
100kg x 3
110kg x 3
OHP
80kg x 1 - cold but matched my PR. Nice.
85kg x 1 - 5kg PR and an absolute hell rep. Took about 10 seconds and I ended up walking back and forth underneath the bar haha. No leg drive off the bottom though so good I guess? Donāt really care about training OHP but if itās going up on its own thatās nice to know.
Front and overhead squats Sleeves on
5 sets from bar to 120kg
Ss/ Skin the cat on rings
5 x 3
Squat - daily max
Front squat Belt on
135kg x 1
150kg x 1
165kg x 1 @ 9
175kg x F - 165 moved fine but this was a silly jump
Squat - back offs
Landmine belt squat - weight of plates
80kg x 5
100kg x 5
115kg x 5
130kg x 5
145kg x 5
Fun enough and got the quads working without me needing to rerack a bar.
Ss/ Wide neutral chins
5 x 5
Bench - warmup
Comp. and close grip bench Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ DeFranco pullaparts
4 x 20
Bench - daily max
Comp. bench
90kg x 1
100kg x 1
110kg x 1
120kg x 1 @ 8.5
127.5kg x 1 @ 9
130kg x 1 @ 9.5 - good
Bench - back ups
Pin press - pin 14 - just below sticking point
100kg x 3
110kg x 3
120kg x 3
130kg x 3
No idea what the fact I can move almost my max for a triple from an inch below my sticking point means. I guess that the first 3 inches off my chest are most fatiguing?
Deadlift - volume day
Conventional deadlift to knees - and squeeze
60kg x 3
100kg x 3
130kg x 3 Belt on
160kg x 3
185kg x 3
210kg x 3 Glute bridges - everyone was doing them
130kg x 5
160kg x 5
185kg x 5 210kg x 3 - ow
Conditioning work
GHR reverse hyper and GHR situps
Tabata, alternating between the two.
Lazy conditioning but my back was feeling a bit funky (like it was rounding at 210kg on pulls) so swings sounded dodgy and I didnāt have shoes for sprints. Fair work for the abs and good to get reverse hypers in whenever cos they feel nice.
Low bar, front, and overhead squats Sleeves on
5 sets from bar to 140kg
Ss/ Lu raises
5 x 15
Squat - daily max
Low bar Belt on
160kg x 1
180kg x 1
200kg x 1
212.5kg x 1 @ 9
220kg x 1 @ 9 - solid rep
Squat - back offs
Low bar
200kg x 2 x 2
Ss/ Facepulls
2 x 20
Bench - warmup
Comp. and close grip bench Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Calf raises
4 x 20
Bench - daily max
Close grip bench
90kg x 1 Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8.5
125kg x 1 @ 9.5
Bench - back offs
Comp. bench
100kg x 3
110kg x 2 x 3
Accessory work
Dips
BW x 8
10kg x 8
20kg x 8
Ss/ Ring inverted rows
BW x 3 x 10
Pretty solid daily maxes for how poorly prepared I came into this session. Underfed and tired but 220 is still moving nicely. Itās not quite an everyday weight yet I donāt think, but itās close. That makes it a good candidate for a 2nd attempt in 8 weeks.
Front and overhead squats Sleeves on
5 sets from bar to 120kg
Ss/ Wide pullups
5 x 3
Squat - daily max
Front squat Belt on
135kg x 1
150kg x 1
165kg x 1 @ 9.5 - pretty dogshit rep, stance was a bit too wide
Squat - back offs
Pause front squat
130kg x 3
145kg x 3
Ss/ Chins
2 x 5
Massive queue for benches so I pulled first.
Deadlift - heavy day
Pause conventional deadlift - at knee
70kg x 3
100kg x 3
120kg x 3 Belt on
150kg x 1
170kg x 1
190kg x 1
210kg x 1
225kg x 1 - 5kg PR
235kg x 1 - 15kg PR. This is likely to be my opener on 2 months based on how it moved last week and today.
Bench - warmup
Comp. and close grip bench Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Supine pullaparts
4 x 20
Bench - daily max
Long pause comp. bench
90kg x 1
100kg x 1
110kg x 1
120kg x 1 @ 9.5 - these are still hard.
Bench - back offs
Various overhead oly lifting tomfoolery
Sots and Klokov press and the like.
I got a jab in my delt yesterday and itās so sore haha.
Accessory work
GHR back extensions - pad at knee
2 x 12
Ss/ GHR
2 x 12
Ss/ Wide L-sit leg raises - on squat stands
2 x 12 - easy enough that I feel like trying an L-sit on paralettes would be fun instead of demoralising.
Conditioning work
Swings
16kg/hand x Tabata - oh my god ow. 28kg bell was missing and two 16s was the closest I could get. Offset KB farmers walks
36kg/40kg x 6 x roughly 60m with a turn halfway. Fun and just the right amount of weight to balance the challenge across grip and breathing.
Wasnāt particularly happy with how the squat daily max went but everything else today was good. I forgot about conditioning and dreaded it when I remembered, but felt really good to get it done.
Low bar, front, and overhead squats Sleeves on
5 sets from bar to 140kg
Ss/ Pullaparts
5 x 20
Squat - daily max
Pause low bar Belt on
160kg x 1
170kg x 1
180kg x 1
195kg x 1
210kg x 1 @ 9 - better than I expected after all the stuff yesterday
Squat - back offs
SSB Belt on
104kg x 3
124kg x 3
144kg x 3
165kg x 3 - stuck an extra kilo on my beltless PR and took it for an easy triple. Gonna be using the SSB for some daily maxes over the next couple of months and the way the lighter stuff feels atm I should be on track for good stuff.
Ss/ GHR situps
3 x 8
Bench - warmup
Comp. and close grip bench Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
Close grip bench
90kg x 1 Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8.5 - misgrooved a little but moved fine
Bench - back offs
Football bar floor press - medium semi prone. Finally weighed it and itās pretty much 17.5kg
57.5kg x 3
77.5kg x 3
97.5kg x 3 x 4
Ss/ Cannonball pullups
5 x 5
Assistance work
Football bar ohp - medium grip semi prone
37.5kg x 10
57.5kg x 2 x 10
Ss/ Hands touching chins - these literally feel like a bicep curl lol
3 x 5
Low bar, front, and overhead squats Sleeves on
5 sets from bar to 140kg
Ss/ Pullaparts
5 x 20
Squat - daily max
Pause low bar Belt on
160kg x 1
170kg x 1
180kg x 1
195kg x 1
205kg x 1 @ 9
212.5kg x 1 @ 9.5 - 2.5kg PR
Squat - back offs
Low bar Belt off
180kg x 2
190kg x 2
Ss/ Handstands
2 x some
Bench - warmup
Comp. and close grip bench Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Bench - daily max
Close grip bench
90kg x 1 Belt on
100kg x 1
110kg x 1
120kg x 1 @ 9 - misgrooved a little but moved fine
125kg x 1 @ 9 - got positioning bang on off the chest and from there it moved really nice
Low bar, front, and overhead squats Sleeves on
5 sets from bar to 140kg
Ss/ Facepulls
5 x 20
Squat - daily max
Low bar Belt on
150kg x 1
170kg x 1
195kg x 1
212.5kg x 1 @ 9
222.5kg x 1 @ 9 - good rep, 2nd attempt speed
The pain Iāve been having in my left knee is kinda localising to the most distal portion of my vastus lateralis. Itās tweaking without fail on any deep knee flexion (even getting out of the car) and Iām sure Iām compensating somehow. Gonna see my massage and acupuncture lady next week and I have a day off scheduled as well so will try and get her to work on it the day before and properly rest up that day.
Squat - back offs
Pin squat - pin 11 - sticking point Belt on
170kg x 3
190kg x 3
205kg x 3
215kg x 3
Well those were horrible. The first just wonāt move. Teeny muscle tweak around my left SI as well about halfway through. Nothing major.
Bench - warmup
Comp. and close grip bench Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Bench - daily max
Comp. bench
90kg x 1 Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8.5
127.5kg x 1 @ 9 132.5kg x 1 @ 9.5 - 1.5kg PR!
Seems like bench PRs come within 2 weeks of close grip PRs, and theyāre typically 5kg higher. Good to know.
Bench - back offs
Comp. bench
110kg x 2 x 3
110kg x 6 - 1 rep PR - was gonna do 4 x 3 but decided to match the volume in a single set.
Ss/ DB row
44kg x 3 x 8
Deadlift - volume
Conventional pause deadlift - just off floor
70kg x 3
100kg x 3
120kg x 3
150kg x 3
170kg x 5 x 3
Deadlift row Belt on
120kg x 5
140kg x 5
160kg x 5
I always forget to do any form of bent over row so these were fun.
Reverse hypers
2 x 20 - for that back tweak
Good day but for a couple of twitchy things in my hips and lower back and the knee thing.
SI still a bit angry with me so a LOOOOONG warmup today and kinda light stuff for back offs. Still matched my best front squat though haha.
Squat - warmup
Front and overhead squats Sleeves on
Many sets from bar to 120kg
Ss/ Wide pullups
5 x 3
Squat - daily max
Front squat Belt on
132.5kg x 1
145kg x 1
157.5kg x 1
165kg x 1 @ 9 172.5kg x 1 @ 9.5 - best 170+ front squat in terms of speed and technique. Matches PR.
Squat - back offs
Pause front squat Belt off
120kg x 2
130kg x 2
140kg x 2
Ss/ Wide pullups
3 x 3
Bench - warmup
Comp. and close grip bench Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Supine pullaparts
4 x 20
Bench - daily max
Close grip bench
90kg x 1
100kg x 1
110kg x 1
120kg x 1 @ 9 - enough after yesterday.
Bench - back offs
Foam board press - grey yoga mat folded to 8x thickness (c. 2"). Gentle sink in and press.
100kg x 3
110kg x 3
Ss/ Dragon flag
2 x 3 negatives
Accessory work
Ring dips
5 x 5 - felt good and got progressively better as well
Ss/ Hammer curls
16s x 15
18s x 15
20s x 15
18s x 15
16s x 15
Conditioning work
Heavy bag
Got halfway through a Tabata and then something twinged in my belly which required pretty speedy removal of the gloves and a 40 yard dash to the loo.
Low bar, front, and overhead squats Sleeves on
4 sets from bar to 120kg
Squat - daily max
Low bar Belt on
150kg x 1
170kg x 1
195kg x 1
210kg x 1 @ 9 225kg x 1 @ 9 -damn bar whip is killing me at the moment on anything north of 200kg. We have Texas power bars at the gym and Iāve always liked them but recently the first half of the descent is shaky as anything.
Squat - back ups
Walkouts - step back, breathe, brace for a 3 count, step forward.
240kg x 1
260kg x 1
Both actually felt pretty comfortable on my back.
Squat - back offs
SSB Belt on
125kg x 3
145kg x 2
165kg x 1
175kg x 1
Ss/ Explosive pullups
5 x 5
First daily max on SSB is coming up this week so went up to 10kg off my best for a very smooth single.
Bench - warmup
Football bench - medium grip semi prone Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ Facepulls
4 x 20
Bench - daily max
Football bench
90kg x 1 Belt on
100kg x 1
110kg x 1
120kg x 1 @ 9
Bench - back offs
Close football bench - closest grip semi prone
110kg x 3 x 1 Last set straight into Football bench
110kg x 1 Then Wide football bench
110kg x 1 (So a mechanical dropset I guess)
Ss/ Facepulls
3 x 20
Lost all energy today after the squats. Football bench didnt feel great, but I think thatās just fatigue and lack of motivation as opposed to some glaring football bar weakness.
BW 98.6kg - I have no idea - maybe eating a few protein bars late last night and they donāt get through you very quickly? Settling into macro tracking again and hanging out at just under 3000kcal so have space to drop a bit but will take any changes slowly.
Squat - warmup
Low bar, front, and overhead squats Sleeves on
6 sets from bar to 140kg
Ss/ Chins
6 x 5
Squat - daily max
Pause low bar Belt on
160kg x 1
170kg x 1
180kg x 1
195kg x 1
205kg x 1 @ 9
Squat - back offs
Low bar Belt on
190kg x 2
200kg x 2
Ss/ Chins
10kg x 3
20kg x 3
Need to stop low barring in stringers, it affects the grip of the bar on my back and is making my rear delts bruise up.
Bench - warmup
OHP
Quickly warmed press up while I waited for a bench to free up. It freed up just as I got to working ish weights so I used press as my warmup accessory. Comp. and close grip bench Elbow sleeves, wrist wraps on
4 sets from bar to 80kg
Ss/ OHP
70kg x 5 x 1 - for reference this is my 5rm, so not massively taxing.
Bench - daily max
Close grip bench
90kg x 1 Belt on
100kg x 1
110kg x 1
117.5kg x 1 @ 8.5
125kg x 1 @ 9 130kg x 1 @ 10 - hahahahahaha 2.5kg PR. 135 comp bench is going down at BUCS.
Bench - back offs
Spoto press Gear off
100kg x 2 x 3 - EZ
Ss/ Reverse hypers
2 x 20
Deadlift - speed focus
Deficit conv. deadlift - 20kg bumper
70kg x 2 x 1
100kg x 2 x 1
120kg x 2 x 1 Belt on
150kg x 1
170kg x 1
190kg x 6 x 1 Conventional deadlift E30secOT30sec
170kg x 8 x 2 Rubish extensions - bar in hands Belt off
BW x 10
40kg x 8
60kg x 2 x 8
80kg x 8
Easy enough and feel good but not a lift I think I should rush to push the weight on.
Conditioning work
Sprints - curve treadmill
6 x 100m @ >20kmph (allegedly) - about 90% - 30sec rest
SSB Sleeves on
5 sets from bar to 125kg
Ss/ Facepulls
5 x 20
Squat - daily max
SSB Belt on
140kg x 1
155kg x 1
167.5kg x 1
175kg x 1 @ 9 185kg x 1 @ 9 - 1kg PR
Squat - back offs
SSB - paused Belt off
125kg x 2 x 4
Ss/ DB rear delts
10s x 2 x 20
Bench - warmup
Comp. bench
5 sets from bar to 90kg
Ss/ DB rear delts
10s x 5 x 20
Bench - daily max
3 count pause comp. bench
100kg x 1
110kg x 1
117.5kg x 1 @ 8.5
122.5kg x 1 @ 9.5 - way better than 120 last week
Bench - back ups
Slingshot bench - medium grey bench blaster, regular pause
120kg x 1 @ <8
130kg x 1 @ 8
140kg x 1 @ 9 150kg x 1 @ 9.5HAHAHAHAHAHAHAHAHAHAHA slingshot work is hilarious
Front, and overhead squats Sleeves on
5 sets from bar to 120kg
Ss/ Reverse hypers
5 x 10
Squat - daily max
Front squat Belt on
135kg x 1
147.5kg x 1
160kg x 1
170kg x 1 @ 9
180kg x 2 x F - very similar to the last time I tried it, first one was close, second I bailed in the bottom. Gave it a try cos tomorrow is a day off so I can afford a miss (or two). 175 wouldāve still been a PR and was definitely there so maybe that wouldāve been the sensible choice.
Bench - warmup
Comp. and close grip bench Elbow sleeves, wrist wraps on
5 sets from bar to 90kg
Bench - daily max
Comp. bench Belt on
100kg x 1
110kg x 1
120kg x 1 @ 8.5 120kg x 3 @ 9.5 - 1 rep PR - went for a āvolumeā PR since day off tomorrow and sore and being a wuss blah blah blah. Anyway, happy with this.
Deadlift - heavy day
Conv. block pulls - lowest block setting, then stand on a red 25 bumper and a 5. Bar at tibial tuberosity.
60kg x 2
100kg x 2
140kg x 1 Belt on
180kg x 1
200kg x 1
220kg x 1 Straps on - gym has run out of chalk. I know.
240kg x 1
260kg x 1 272.5kg x 1 - 600lbs lol
Block pulls I find it hard to setup in a way which replicates the position of an actual deadlift. My torso is probably a bit more upright and I can use my quads more. Itās definitely an ego lift in that regard. That being said, if I can lock out 272.5kg from below the knee with that advantageous position, then in my mind so long as I get 260 halfway up my shins Iām finishing the lift. Thatās the goal for BUCS.
Assistance work
OHP
Bar x some
40kg x 5
50kg x 5
60kg x 5 Belt on
70kg x 4 - felt like poop tbh
Ss/ GHR
5 x 10
Ss/ Chins
6,6,6,6,12
