Good point, that sounds like the way I will be shifting. Gonna hit squats tomorrow again can get some good cardio from high rep sets of squats lol
July 10 2018
AM session, disbrow Bench day 2
Bench
135 x 3
155 x 3
165 x 3
185 x 3
190 x 5 x 5 sets
Close grip bench
165 x 8 x 3 sets
DB Bench
1 x 15 @ 70 lb
Baby woke up, I’ll finish the rest of accessories tomorrow or Thursday
July 13 2018
Superset squats and deadlifts
135 x 3
160 x 3/185 x 3
185 x 5/225 x 1
225 x 3/275 x 1
225 x 10/315 x 1
380 x 3
Hamstrings were wound up so damn tight I couldn’t finish the session. Not sure why but I stretched and rolled out just before. It’s very frustrating but on a positive note I could rep out 225 on squat with no pain
July 22, 2018
Training has been suffering with the whole knee thing (which has finally started to feel better) and we had company in town last weekend. To top it off my wife and baby caught some virus this week so not much lifting has been going on. Finally got a chance to lift today
Squats
135 x 3
155 x 3
185 x 3
205 x 3
225 x 10
245 x 8
Deadlifts
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
365 x 1
405 x 3
1 Like
July 26 2018
AM session
Bench
bar x 5
135 x 3
155 x 3
165 x 3
180 x 3
190 x 11
190 x 8
Strict Dead Hang Pullups - 1 x 10
Ab roller - 1 x 10
some band pushdowns
I am going to start doing 10 pullups, 10 ab rollers, and 20 pushups on non bench days both morning and night and adding in a rep weekly. Might be a good way to get in more volume for lats and upper body pressing muscles. i also neglect core work pretty hard as far as abs go.
July 29 2018
Deadlift
135 x 2
185 x 2
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 2
Reverse band deadlift (4 holes from top, avg band)
505 x 4
You’re not running krocs deadlift program anymore?
No I’ve strayed from all my plans with my knee problems and my wife and baby getting sick. Need to get my baseline strength back to a comfortable level
1 Like
July 29 2018
Bench
135 x 3
155 x 3
165 x 3
185 x 3
205 x 3
225 x 5
August 1 2018
Bench
135 x 5
155 x 5
165 x 5
185 x 15
some pullups
some ab rollers
1 Like
Aug 2 2018
AM session
Squats
135 x 5
185 x 5
225 x 5
275 x 6 (paused enough to remove stretch reflex)
Pause Squats (deadlift stance)
225 x 5 x 3 sets (5 seconds pause)
Ab rollers
Pull-ups
Trying to slowly bring back the intensity on squats, the plan is to not go below 5 reps for any sets of squats at least for a month, maybe 2.
Squats:
2 Likes
Good looking squats!
Thanks man, trying to nail down my form and keep all the reps quality. Dont want to get a serious injury lol.
1 Like
August 4 2018
AM session
Bench
135 x 3
155 x 3
170 x 3
185 x 3
205 x 2
225 x 2 x 4 sets
Paused Close Grip
170 x 10 x 3 sets
DB Bench (slow tempo)
70s x 12 x 1 set
Just trying to feel some burn in the pecs, did a few sets of DB laterals with 20s. That’s prob the fastest I’ve ever moved 225. Judging by the video it almost looked effortless. Glad my bench is finally moving
Bench vid
1 Like
Aug 5 2018
Quick deadlift session
135 x 1
185 x 1
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 3 (straps)
Attempted a 495 block pull at 1.5” but failed.
Successful deadlift video yesterday:
1 Like
August 7 2018
AM Session
Few band face pulls
Bench
135 x 3
155 x 3
170 x 3
185 x 3
205 x 3
225 x 3
240 x 3 (rep PR for touch and go)
DB Bench
3 x 15 @ 70 (slow tempo)
a few db laterals and ab wheel rollers
2 Likes
Congrats on the PR, any PR is good 
1 Like