My Log - Trying to Get Strong

Training Training Logs
161

Monday- June 12, 2023

Seated calf raise -long pause at bottom and slow down
88x12
132x9
132x6

Went back to medium bar placement. Not low bar but not super high bar either. Significantly easier than low bar.

Squats - against red mini (this was loose set up and hardly any at bottom)
45x5
45x5
135x5
135x3
225x3
225x3
275x5
315x5
315x5

Front squat-
235x5
235x5
235x8

3.5 inch deficit stiffleg DL
275x8
315x8

Pullups- wide overhand
bwx6
bw+25x10
bw+25x8 underhand close

3 Likes
162

My all time PR was 600+ in 2017 and have not come close to breaking it since despite pushing my squat and bench up probably 50+ pounds each since then. This is the longest DL plateau iā€™ve ever had and itā€™s getting very frustrating

Just a suggestion that worked for me, but I used to go a few weeks pulling off 25lb bumper plates. It only decreased the ROM by an inch and a half at the most, but the last time I did that for 4 weeks, I came back with regular pulling and flew past 585 without much struggle which had been a weight I was stuck at for awhile. I practiced my pulls off the bumpers with 585 and tried to push it for reps as much as I could.

Just my 2 cents

1 Like
164

You mean putting the weights up on the bumpers and pulling or standing on it?

1 Like
165

Yeah putting the weights on the bumpers. I guess itā€™s pretty much a block pull but itā€™s definently not as high.

The 25s were the perfect height since it raises it by about 1.25" I donā€™t even think itā€™s an inch and a half. I never thought it was a big difference but mentally it did wonders for me. Just knowing that it was only an inch or so higher than off the floor made it feel easier for me and eventually I just was able to pull a massive pr without the bumpers

1 Like
166

Got it. Iā€™ve always had success doing that for sumo but off a higher block. Never really tried for conventional. If pushing my sumo the next few weeks + the sumo block pulls doesnā€™t do it, iā€™ll try that conventional. Was it higher reps like 10ish or more or more moderate?

1 Like
167

Id go pretty heavy for 3-6 reps depending on how I felt that week if I felt really beat up Iā€™d just go for a set of 10 or 12

I donā€™t know if itā€™d work for you, and honestly, that period of time had a ton of form changes transitioning from conv to sumo, so who really knows what was really attributing to it lol

2 Likes
168

Tuesday- Jun 13, 2023

Paused bench-
45x20
135x8
185x5
225x3
275x1
310x2 was going to try the triple again but 2 was hard today.

Paused slingshot-
315 4x3

Reverse grip bench-
245x6
245x7 pr
235x6

Technogym lat pulldown-
200x10
225x10
265x17 pr

Technogym low row- single arm
150x10
150x10

5 Likes
169

Wednesday - June 14, 2023

Belt squat -
90x25
135x25

Front squat-
45x10
135x5
185x5
235x8
235x8
235x8

Lifefitness chest supported row-
205x12
250x13 pr
210x15

Lifefitness lateral raise-
100x10
120x10
145x9 pr drop
100x6

5 Likes
170

Friday- Jun 16, 2023

Seated calf- long pause at bottom and slow negative
88x10
132x10
132x7

Belt squat-
90x25
135x25

Sumo DL-
135x5
225x3
225x2
315x5
405x1
415x8

Sumo block pull - 4inch
455x8

3.5 inch deficit conventional - beltless
405x7

3.5 inch deficit stiffleg
315x8

Technogym seated leg curl-
95x8
125x10
115x10

Lifefitness lat pulldown-
200x10
240x8
270x8 pr

Technogym low row- single arm
165x10
180x10

GHR situps-
bwx10
bwx10
bwx12

5 Likes
171

lots of PRā€™s. well done.

1 Like
172

Ty sir! Tryin to progress what I can until the big lifts decide to come along.

2 Likes
173

Saturday- June 17, 2023

Speed bench - paused against red minis all close grip
45x5
45x5
135 2x3
155 2x3
175 2x3

Paused wide grip bench-
250x7 pr
250x7
235x10

Dual cable high row-
90x12
100x12
120x12

Hammer strength preacher curl - single arm
25x10
40x11
50x6
35x12

Smith upright row-
95x6
115x6
135x6
145x5

Band pushdowns- rest paued
x30
x15
x15

5 Likes
174

Monday - June 19, 2023

Seated calf- paused in stretch and slow negative
88x10
132x11
132x8

Belt squat-
45x25
135x25

Squat - mid bar
45x10
135x5
225x5
275x3
325x5
325x5
325x5

High bar paused-
255x5
255x5
255x5

3.5 inch deficit stifflegs
275x8
325x8

Pullups- wide overhand
bwx5
bwx15

4 Likes
175

Tuesday- June 20, 2023

Paused bench-
45x25
135x8
185x5
225x3
275x1

Slingshot-paused
320x3
350x2 miss 3
350x2 ā€œā€
350x3 PR lol https://www.instagram.com/p/CtvO56ugTN7/?utm_source=ig_web_copy_link&igshid=MTI1ZDU5ODQ3Yw==

Reverse Grip Bench
245x8 PR
245x8
245x7

Hammer strength behind the neck press
88x10
176x12
242x10 pr

Dual cable high row-
100x12
120x12
140x15

Band pushdowns- rest paused
x35, 20, 16

Band facepulls -
x40, 30

5 Likes
176

congrats

1 Like
177

Wednesday - June 21, 2023

Belt squat-
45x25
90x25
135x25

Front squat-
45x10
145x5
195x5
245 3x8

Lifefitness Lateral raise-
100x10
120x10
140x11 pr
105x12

Lifefitness chest supported row-
210x12
230x10
260x11 pr

4 Likes
178

Friday- June 23, 2023

Seated calf- paused in stretch and slow negative
88x10
132x12
132x9

Belt squat
45x30
135x26

Sumo Deadlift-
135x5
135x4
225x5
315x5
405x1
425x8

Sumo block pull - 4inch
455x8

3.5 inch deficit conventional- beltless
405x1 uneven
405x8

+1 from last week and + 6 from first week lol. Deadlift is gaining some momentum again. Sumos and deficits both easier than first 2 weeks.

3.5 inch deficit Stifflegs
325x8

Technogym seated leg curl
100x8
130x7
110x10

Pullup - close neutral
bwx5
bw+44x8
bw+44x8
bw+44x8

GHR situps-
bwx12
bwx12

5 Likes
179

Saturday- June 24, 2023

Paused 2 board-
45x25
135x8
185x5
235x3
275x2
295x6
300x5

Paused wide grip bench-
245x9
235x10
225x10

Technogym Low row - single arm
150x10
175x10
200x10

Smith upright row-
105x8
125x6
145x6

Smith Overhead extension/french press
45x15
65x12
95x13
95x14

Incline DB Curls-
30sx8
40sx10
35sx12, 3, 2 rest paused

6 Likes
180

Monday- June 26, 2023

Seated calf
88x10
132x13
132x10

Belt squat-
45x25
135x25

Squats-
45x10
135x5, 3
225x5
275x3
325x6
325x8

Front squat-
255x5
255x5
255x5

3.5 inch deficit SLDL-
275x8
335x8 https://www.instagram.com/p/Ct-wTl4ABK8/

Technogym lat pulldown-
215x10
265x20 pr

Hammer strength leg ext-
1x12

5 Likes
181

Tuesday- June 27, 2023

Paused bench-
45x25
135x5
185x5
225x3
275x1
320x1
340xmiss
340xmiss soo close. Couldnā€™t lock it out which is weird. I usually miss halfway but didnt feel the strongest and kind of run down. Iā€™ll back off all the extra back work at some point and go lighter on my light day and try again.

Paused slingshot-
355x1

Reverse grip bench-
245x7
245x6
245x5
225x10
225x10
225x10

Lifefitness chest supported row-
225x12
265x11 pr
265x8 wondered why this was so heavy for a back off - forgot to take weight off lol

Tricep dual handle pushdown-
40x20
70x20
90x15

4 Likes