Bench
200 x 5 x 5
[quote]DSSG wrote:
For the squat, I am not sure glute bridges/hip thrust variations carry over much. In fact I think bret contreras even said (and the hip thrust is pretty much is pet exercise) something along the lines of it being two very different ranges of motion (squat= stretched or bottom end, deadlift=flexed or mid ranged, glute bridges/hip thrusts= end range). In my opinion for squats doing extremely wide stance squats/wide stance pause squats/ultra wide sumo deadlifts/sumo deadlifts have a lot better carry over for keeping the knees out/strength out of the hole.
[/quote]
I agree. Glute bridges are really only going to affect the lockout portion of the lift, which is never the issue with squatting. Paused squats, however, have had noticeable effects on my ability to get out of the hole confidently and smoothly. I’ve also found good mornings to be very helpful as a squat accessory.
Hit a set of 8 with the 75lbers on incline DB benching. Also pressed 60kg for a few sets of 5.
190kg/420lbs deadlift, not the best form but a PR anyways
PS: I still regret not trying 200kg/440 
350X1 conventional deadlift
215X6 3 second pause front squat
230X10 sumo stance SLDL
I’m not even sure if I should count that pull as a personal record. Every thing felt abnormally slow, and it took until I had 360 on the bar to realize I was setting up too close to the bar. I’m also going to be saying screw you to the conventional deadlift, and switch to sumo for a long while.
Squat 3x315lbs. Felt nice and easy, but I also hit a nosebleed PR on that one lol.
220X1 narrow grip floor press with 1 second pause
70’sX10 DB floor press
That’s about it. I might of been able to hit more, but the PR was after missing 225 ( ever accidentally do a floor press as a jm press? My triceps said F you and gave up four-five inches off the floor)
245X6 Low bar wide stance anderson squat off of #11 pin
160X5 one arm sumo deadlift
385lb deadlift I had 405 but my grip gave. I may need some straps now.
100lb db presses x6 strict slow movement
bw 170
[quote]Apollo1029 wrote:
385lb deadlift I had 405 but my grip gave. I may need some straps now.
100lb db presses x6 strict slow movement
bw 170[/quote]
I would suggest using staps only while maxing out and not on your working sets though
If you are not using chalk, get some.
[quote]karydas91 wrote:
I would suggest using staps only while maxing out and not on your working sets though
If you are not using chalk, get some.[/quote]
Thanks for the advice. I’ve been training consistently now for around 16 weeks and it feels like my forearms are always fatigued and giving out before everything else. I will definitely stay strapless for as long as I can in each work out as my forearms are a weak spot. I may try the chalk thing now that you bring it up.
Bench 100kg x 4.
Dips bodyweight + 10lb for just short of 3x12.
Not a PR, but getting back to where I was: squats 165lb x 20
Managed two muscle-ups today. Also, the best kind of PR: buying all my clothes in a L now!
[quote]Apoklyps wrote:
Managed two muscle-ups today. Also, the best kind of PR: buying all my clothes in a L now![/quote]
You say that as though it is an accomplishment, Apok. 
It takes me forever to even find L shirts that fit my back/traps/shoulders correctly. That was when I was 10 pounds lighter! Now the clothes I bought that were comfortable fit snug/even awkward in those areas, and the chest. But It gives more than enough extra room in the stomach… I’m also mid 150’s.
But hey, it’s your PR! Congrats :).
[quote]DSSG wrote:
[quote]Apoklyps wrote:
Managed two muscle-ups today. Also, the best kind of PR: buying all my clothes in a L now![/quote]
You say that as though it is an accomplishment, Apok. It takes me forever to even find L shirts that fit my back/traps/shoulders correctly. That was when I was 10 pounds lighter! Now the clothes I bought that were comfortable fit snug/even awkward in those areas, and the chest. But It gives more than enough extra room in the stomach… I’m also mid 150’s.
But hey, it’s your PR! Congrats :).[/quote]
LOL that’s insane! Not sure how you’re fiting an L in the mid-150s. I’m in the mid-180s now. Course, your numbers look pretty good for your weight, so you’re probably jacked, and my build is like thick limbs, narrow torso.
I’m carrying a lot of weight on the lower body, though. That’s definitely my strong point. Already can’t find pants that fit my legs and my waist. I think this is the last time I will be able to shop in regular stores for jeans…
[quote]Apoklyps wrote:
LOL that’s insane! Not sure how you’re fiting an L in the mid-150s. I’m in the mid-180s now. Course, your numbers look pretty good for your weight, so you’re probably jacked, and my build is like thick limbs, narrow torso.
[/quote]
My guess is DSSG is shorter than you
[quote]Apoklyps wrote:
[quote]DSSG wrote:
[quote]Apoklyps wrote:
Managed two muscle-ups today. Also, the best kind of PR: buying all my clothes in a L now![/quote]
You say that as though it is an accomplishment, Apok. It takes me forever to even find L shirts that fit my back/traps/shoulders correctly. That was when I was 10 pounds lighter! Now the clothes I bought that were comfortable fit snug/even awkward in those areas, and the chest. But It gives more than enough extra room in the stomach… I’m also mid 150’s.
But hey, it’s your PR! Congrats :).[/quote]
LOL that’s insane! Not sure how you’re fiting an L in the mid-150s. I’m in the mid-180s now. Course, your numbers look pretty good for your weight, so you’re probably jacked, and my build is like thick limbs, narrow torso.
I’m carrying a lot of weight on the lower body, though. That’s definitely my strong point. Already can’t find pants that fit my legs and my waist. I think this is the last time I will be able to shop in regular stores for jeans…[/quote]
I feel like you just described my body type to a T
[quote]chobbs wrote:
[quote]Apoklyps wrote:
[quote]DSSG wrote:
[quote]Apoklyps wrote:
Managed two muscle-ups today. Also, the best kind of PR: buying all my clothes in a L now![/quote]
You say that as though it is an accomplishment, Apok. It takes me forever to even find L shirts that fit my back/traps/shoulders correctly. That was when I was 10 pounds lighter! Now the clothes I bought that were comfortable fit snug/even awkward in those areas, and the chest. But It gives more than enough extra room in the stomach… I’m also mid 150’s.
But hey, it’s your PR! Congrats :).[/quote]
LOL that’s insane! Not sure how you’re fiting an L in the mid-150s. I’m in the mid-180s now. Course, your numbers look pretty good for your weight, so you’re probably jacked, and my build is like thick limbs, narrow torso.
I’m carrying a lot of weight on the lower body, though. That’s definitely my strong point. Already can’t find pants that fit my legs and my waist. I think this is the last time I will be able to shop in regular stores for jeans…[/quote]
I feel like you just described my body type to a T[/quote]
LOL I just by mine way to big in the waist and wear a belt… they are never going to fit my legs anyways…
125X6 wide grip elbows flared over head press
200X8 strict yates row with 2 second hold at top
I suppose the over head pressing is a PR. It was the first time I ever over pressed with that type of form/grip. Normally I do them narrow, and mimic an olympic lifter’s form (finish with the bar behind the head, start with elbows a bit in front of the bar, ect). It is certainly takes a massive toll on how much weight I can use for over head pressing.
Bodyweight Dips (220) for 31 all the way chin to bar all the way to lock out at end of session. Just got bored and threw them in my chest is screaming because of it.