Day 27, Week 9
squat- 355 went up well, it was the easiest it ever felt but my knee was hurting during it, kinda took me out of it, i thought it would of went up faster, i just have this huge expectation that it would be the easiest weight, i also did squat walk outs with 405 to get my body used to heavy weight
175x5
210x5
260x5
300x5
355x3
260x8
bench- this was really weird, on 225 first time i didnt put collars, my right shoulder couldnt catch up with my left so the bar was uneven, i have no idea why this happend,im thinking maybe due to the squat walkouts, i have no idea, i did it a second time with collars and same thing happend, it was weird
100x5
135x5
160x5
190x5
225x2
trows, db rows- wasnt feeling bbrows, hip has been feeling tight so i didnt really want to do them, did tbar rows with a barbell and dumbell got up to 205 but i had an accident and the bar flew up and the weight fell, did some db rows with 80lbs since thats the highest my gym goes too (my gym sucks dick), did that for 8 reps, real slow and contracted it
tbar-
135x5
180x5
205xaccident
dbrow-
80x2x8
okay day, kinda pissed at the bench, my intensity was no where near where it was monday and wednesday , guess i just feel drained, gonna start icing my knee again
goals for next week-
410-415x2 deadlift
355x5 squat
365x3 squat
225x5 bench
160x5 ohp
Day 28, Week 10
squats- went up good, thought 5th rep would be a grinder, but went up nice and smooth, ankle mobility has improved a lot, starting to stretch out my ankles
175x5
215x5
260x5
300x5
355x5
bench- i guess ive stalled on 225x4, my form isnt that good, i need to improve it
100x5
135x5
160x5
190x5
225x4
bbrow- took some pounds off to focus more on form, going good
135x5
175x5
195x5
215x5
235x5
good day, squats feel strong, everything feeling good
Day 29, Week 10
squats- my knee was hurting so took it easy and squats felt weak as hell today, horrible day
175x5
215x5
225x5
ohp- after squats i felt even worse, ohp just felt heavy even on the warmups , real slow too
95x5
115x5
140x5
160x1
deadlift- dissapointing day, only got 410 for 1 rep, i know i have it for 2 , today i did some labour that involved lifting, i did that for 5 hours, took some energy out of my back , wow, im aiming for 415x2 next week though, i know i have it
275x5
315x3
355x2
410x1
so unfocused today, my CNS felt real week, body just feels like it needs to rest, im gonna load up on food for the next couple of days
Day 30, Week 10 - gym wasnt open friday so had to go saturday
squats- surprised how easy 365 felt, felt good and strong today on squats
175x5
215x5
265x5
365x3
265x8
bench- went ok, 225 felt light for 3 reps, hopefully i get 5 next week
100x5
135x5
160x5
190x5
225x3
deadlift- wanted to try 410 again, my form on these is not that great i feel, i feel like im using to much back and not enough legs but 410 went up faster than it did Wednesday, felt heavy but it wasnt anything too challenging , i need to work on my head placement, i literally look down at the bar at some points which is horrible and makes it harder and i need to lift with more of my legs, im expecting 410-415x2 next week
225x3
275x2
330x1
365x1
385x1
410x1
good day, set a squat pr
goals for next week-
365x5 squat
375x3 squat
410-415x2 deadlift
225x5 bench
160x5 ohp
Day 31, Week 11
squats- didnt feel as recovered as i shouldve today, everything felt tight but still got 365x5, it went well
175x5
225x5
270x5
305x5
365x5
bench- felt fast, i was sure i had 5 since the 4th didnt even feel that hard but my shoulder problem kicked in and the bar went uneven so i failed it but im so close im gonna try again friday and if i dont get it im reseting
100x5
135x5
160x5
190x5
225x4
lat pulldown- did these instead of bbrow cause i wanted to give more rest to my lower back,really strong on these, i was surprised, it was very easy
170x8
190x8
200x8
210x8
220x8
great day, feel strong , cant wait to try 375 on friday on the squat
Day 32, Week 11
squat- felt good
175x5
225x5
270x5
270x5
ohp- felt weak and slow, will reset next week
100x5
115x5
140x5
160x2
deadlift- went up fast but felt heavy, going for 420x2 next week
275x5
315x3
355x2
410x2
good day
Day 33, Week 11
squats- upper back didnt feel as tight as it should,the warmups shoulda been faster but i still got 375x3, feels great
175x5
225x5
270x5
305x5
bench- gonna reset to 215 and add 5lbs each week
100x5
135x5
160x5
190x5
225x3
bbrow- havent done this in some time so it felt uncomfortable but went ok
135x5
175x5
215x5
235x3
175x8
its been a good day, i feel like i lost a lil chub, gonna start eating more this weekend to prepare for next week
goals for next week-
375x5 squat
385x3 squat
420x2 deadlift
Day 34, Week 12
squats- felt slow, but easier than 365
185x5
225x5
270x5
310x5
375x5
bench- deloading
100x5
135x5
160x5
190x5
215x5
bent over row- easy, took a vid to check form looked good
135x5
175x5
195x5
215x5
235x5
great day, set a big squat pr
Squat- went ok
185x5
225x5
270x5
Ohp- went good but felt like I did something to my back with 145
95x5
115x5
130x5
145x5
Deadlift- right before 420 I felt a weird pain in my back so It was just discouraging and i got worried and told myself best thing to do would be to not try it. Disappointing
275x5
315x3
360x2
420xfail
Depressing day but I feel like I made the right move, also feel like I should start my cut but all I need is 2 more weeks
Day 36, Week 12
squat- felt good and better than 375, tho i did feel like i messed up my form on the 3rd rep
185x5
225x5
270x5
310x5
385x3
270x8
bench- really easy, feeling good about bench
95x5
135x5
155x5
185x5
220x3
155x8
sldl- did these instead of bbrows, feel like i need to work on some weak areas
185x5
215x5
230x5
245x5
255x5
great day
goals for next week-
385x5 squat
395x3 squat
420x2 deadlift
Day 37, Week 13
squat- first crappy day with squats, i think i should eat more, i didnt eat that much yesterday, felt wayyyy to slow and form was off, everything else felt good but squats
185x5
225x5
270x5
315x5
385x2
bench- so easy
95x5
135x5
155x5
185x5
220x5
bbrow- easy
135x5
185x5
215x5
225x5
245x5
ok day, everything felt good but squats felt off, im gonna just load up on food and try it again on friday and after this week im gonna get on my cut
Day 38, Week 13
squat- fast and explosive, form needs some work, looks like im doing a good morning, all my lifts dont have very good form , gotta fix that
185x5
225x5
270x5
270x5
ohp- didnt do 150 cause i didnt want to risk messing up my back like i did last week
95x5
120x5
135x5
deadlift- form is still pretty bad. took a vid with 315 and it looks like im doing romanian deadlifts, my hips are really high and my back looks like it’s doing most of the work, fixed it a lil with 355 and felt better but couldnt get 420, gonna reset to 385 and think about technique
275x5
315x3
355x2
420xfailure
need to work on my form on all lifts, i think thats the major thing thats holding me back
Day 39, Week 13
squat- did good, feel like my form is improving but still needs work, this was a pr
185x5
225x5
270x5
305x5
385x4
260x8
bench- finally got 225x5 and it felt amazing
100x5
135x5
160x5
185x5
225x5
160x8
bbrow- easy, and explosive
135x5
185x5
215x5
230x5
255x3
185x8
great day, feel really strong, i honestly think i won’t do the cut i was planning, right now i have a lot of potential to gain strength and i don’t want to ruin, fats temporary, so im not gonna do it, and since im doing wrestling this summer that will help me lose weight
goals for next week-
385x5 squat
395x3 squat
230x3 bench
Day 40, Week 14
Squat- gonna deload to 365 starting friday
185x5
225x5
270x5
305x5
385x2
Bench- real strong on bench right now
100x5
135x5
160x5
185x5
225x5
Bbrow-easy
135x5
185x5
215x5
230x5
255x5
Resetting squat
Day 41, week 14
Squats- went too fast and lost form and tweaked something in my glute
185x5
225x5
260x5
Ohp- easy
100x5
115x5
135x5
150x5
Deadlift- didn’t do 395 cause of the glute
275x5
Ok day, gonna ice the glute, it’s not bad at all but I did something that messed it up
Day 42, Week 14
squats-didnt do 365 cause glute wasnt feeling good, gonna do 365x5 monday
185x5
225x5
260x5
295x5
bench- new pr
100x5
135x5
160x5
185x5
230x3
latpulldown- didnt want to do bbrow cause it affected my glute too much so did these, easy
190x8
210x8
220x8
240x8
150x12
uneventful day, gonna go to a new gym next week, and might make a new training log
took last week off, my gym changed and glute was still feeling bad,i also caught a cold, hopefully get a new membership tomorrow, it sucks cause the squat racks at this new gym are shit and its overcrowded while at the gym i was at the squat rack was amazing and actually felt like real weight, also went on a lil cut this week and added some cardio, with the way things have been going i might just cut this whole month, ive been getting too fat i hit 260lbs, just useless weight, gonna lower the cals, do more volume, do cardio and get off madcows for a bit, still gonna use the template but add little retouches , hopefully i get 405x5 squat sometime this summer, and hopefully my glute heals up this week
Well, I’ve been on a cut these past couple of months went from 260-228. Strength is a little lower but not too bad. My hamstring is bothering me when I squat but I can do a lot more movements than before, and the glute is all healed up. Right now I am doing wrestling and BJJ, hopefully I can start up my squats soon and get some dead lifts going
its been a long time since i made this log, i ended up going down to 215lbs then worked my way up to 281, im cutting weight right now and sitting at 256, i gained way too much weight, my glute bothers me still to this day, alot of it is my fault and it not healing properly but ive had periods of time when i didnt feel it all, its been up and down, the first year dealing with it was a nightmare but ive managed to squat 440lbs after only really training for about 3 weeks to get it, i squatted nearly everyday to get to that and also tried smolov, my best deadlift i have acheived was 465x2, it sucks still dealing with pain but it wont stop me, my bench press has improved dramatically, during the time of this log i had only achieved 235x3 or 4 reps, i have recently done 300x5 , ive increased my max by 100 lbs in 7 months and i attribute that to high frequency training which works really well for me, but right now i am still cutting weight and just using a simple liner periodization program for my squat and deadlift while still keeping benching in high frequency. its been a rough 2 years for me, a lot of ups and downs and times where ive felt like giving up, but ill never stop , i cant stop , ive never felt like taking a day off in the past two years and never want too, it sucks looking at this log and thinking about how everything fell apart after the wednesday i hurt myself , but i feel like ive become a better lifter out of it.