Feb 1 2020
Felt good today, decided to see what the app would generate for 1RM today on Bench.
Comp Bench
Barx5
65x5
100x5
155x5
190x3
210x2
240x1
255x1
265x1
Cut it there, 265 was def RPE 9.999 lol. Makes me feel good that I can hit my comp best in a prep cycle.
Deficit Paused Deadlift (below knee)
135x5
185x3
275x3
315x3
365x2,2,2,2
DB Bench
45x10
65x10
80x15,12
Band Pulldowns
5x15
Planks
3x30seconds
265 in freedom units = 120kg. I don’t think I’ll be using the max out feature much. Gotta get busy building strength
I was more just curious as to what it would feed me as an off program max. To my surprise I still had 120KG in the bag. Makes me feel like I can pull out 125-130 in May at 82.5
isn’t off program maxing out when u can ask the app for it
…
Feb 2 2020
Went out with the lady last night, had a few too many drinks.
Comp Bench
Barx5
95x3
155x3
190x2,2,2,2
Squat (2 sec pause)
Barx5
155x3
220x3
265x3
310x3,3,3
It’s cool how 315 is basically meme weight now on squats.
Standing Calve Raises
155x8
200x8
220x8
230x8,8
I’m switching my assistance focus to squats moving forward. My bench is poverty and I’ve come to terms with the terrible rate of gains increase on it. If I’m gonna hit a 1300 LB total it’s gonna be with squats and deadlifts.
Mindset gains
Feb 4 2020
Deadlift
135x5
185x4
255x4
315x4
365x4,4,4
Bench (2 sec pause at sticking point)
Barx5
155x3
160x3
190x3,3,3
KB Swings
70x15,15,15,15
Sit-ups
4x10
Y no max everything again?
And how do u have KB swings?
Added it as a movement while on vacation from Christmas out of town.
Feb 6 2020
Tempo Squat (slow down, fast up)
barx5
155x5
220x3
265x3
308x3
330x2
355x2,2
Comp Bench
barx5
155x4
190x3
210x3
220x3,3
Comp Squat
155x5
240x4
285x3
330x2
375x1
390x1,1
Felt like i could hit 390 for a triple lol. Flew up
Dumbbell Step ups
BWx8
BW+40x8,8,8
Holy mother of quad weakness. Im thinking they need some serious work.
Is squat ur best lift
I’d say deadlift is my best lift when you look at classification standards. My squat has always felt the easiest of the big three though.
Feb 8 2020
Deficit Deadlift
135x5
185x3
255x3
315x3
355x2
365x1,1,1,1
Bench (3 second pause)
Barx5
155x3
160x3
190x3
200x2
210x2
220x2
240x2
@guineapig @idontbrag123. That 3 plate bench may be coming sooner than I though if I keep up with sessions like this. 240 felt solid with the long pauses.
DB Lunges
20x8
35x8,8,8
Glute Hams
3x8
Ab Wheel
3x10
Long pause is legit best variation for me. Half the time it feels so good I keep ramping weight up and hit comp bench PRs
Hell yea! Strong workout brah. Makes me wanna try and tng 315 this week for bragging rights and end this madness!
Feb 9 2020
Comp Bench
Barx5
155x3
160x3
190x2,2
200x1,1
Squat (pause 2 sec halfway up)
Barx5
155x5
220x4
265x4
310x4,4
355x4,4
Band Pushdowns
5x15
Those lunges and glute hams yesterday demolished my posterior chain. My glutes haven’t been this sore in so long. The 355 sets felt surprisingly good though
Dewit
Yes master.
Feb 11 2020
Bench (2 second pause at sticking point)
barx8
155x3
160x2
190x1,1,1
Deficit Deadlift (pause below knees)
gag
135x5
185x3
255x3
315x3
365x2,2,2,2
Glute Ham Raises
4x8
Hanging Leg Raise
4x10