SUN SEPT 15
BENCH
225x5
275x4
295x3
325x3
325x3
305x4 (1-2 count pauses)
NBL:
BENCH = 21
Total tonnage:
BENCH = 6280
Average intensity:
BENCH = 82%
Training time:
60min (1hr.)
Weekly totals:
NBL:
SQUAT = 49
BENCH = 84
DEADLIFT = 14
Total tonnage:
SQUAT = 20805
BENCH = 24150
DEADLIFT = 6990
Average intensity:
SQUAT = 81%
BENCH = 79%
DEADLIFT = 76%
Training time:
585min (9hrs. 45min)
MON SEPT 16
DEADLIFT
425x1
515x1
605x1 → felt heavy
640x1 → beltless PR
…break…
SQUAT
425x1
525x1
425x3,3
Deadlifts felt a little heavy and slow today, I managed to gut out a beltless PR which is good. However, I was hoping it would be stronger. Squatting was pretty good, 525 felt tough but moved well.
NBL:
SQUAT = 8
DEADLIFT = 3
Total tonnage:
SQUAT = 3500
DEADLIFT = 2185
Average intensity:
SQUAT = 83%
DEADLIFT = 83%
Training time:
150min (2hrs. 30min)
TUES SEPT 17
BENCH
225x5
275x4
295x3
325x2
325x2
340x2 → PR
305x5
305x5
…break…
SQUAT (high bar, narrow)
315x2
265x2
415x2
NBL:
SQUAT = 6
BENCH = 28
Total tonnage:
SQUAT = 2190
BENCH = 8140
Average intensity:
SQUAT = 70%
BENCH = 80%
Training time:
120min (2hrs.)
WEDS SEPT 18
SQUAT
415x4
475x4
475x4
475x5
BENCH
225x5
275x4
295x3
325x3
325x3
315x4
315x4
295x2x2 (3 count pause)
DEADLIFT (against green bands)
405x3,3,3,3
Some good squatting today, I think 475 is the heaviest weight I’ve ever done a set of 5 with. Benching was long and grinding.
NBL:
SQUAT = 17
BENCH = 30
DEADLIFT = 12
Total tonnage:
SQUAT = 7835
BENCH = 8760
DEADLIFT = 4860
Average intensity:
SQUAT = 88%
BENCH = 80%
DEADLIFT = 62%
Training time:
210min (3hrs. 30min)
What do you think of the SBD sleeves? Do they add at all to your squat and how are they for stability in the knee?
[quote]gorillavanilla wrote:
What do you think of the SBD sleeves? Do they add at all to your squat and how are they for stability in the knee?[/quote]
I like them, they’re tighter at the edges so they don’t roll like my rehbands, the actual material feels the same. I don’t know if I get any carryover, if I do it’s minimal. They do keep my knees feeling warm and stable however.
THURS SEPT 19
PRESS
175x3
190x3
195x1 → messed up the groove on rep 1, didn’t attempt any more
…break…
SQUAT (high bar, narrow)
335x1
425x1
Hit a 3rep PR on the press, it felt pretty good so I tried going up. I was a little rushed and didn’t set it up properly, lost the first rep forward and it was a huge fight to correct it so I didn’t go for any more reps.
NBL:
SQUAT = 2
Total tonnage:
SQUAT = 760
Average intensity:
SQUAT = 72%
Training time:
60min (1hr.)
FRI SEPT 20
SQUAT
415x1
505x1
565x1 → PR
NBL:
SQUAT = 3
Total tonnage:
SQUAT = 1485
Average intensity:
SQUAT = 94%
Training time:
45min
Great squat and thanks for the info on the SBD sleeves.
SAT SEPT 21
SQUAT
415x1
445x3
505x3
505x3
505x3
BENCH
225x5
275x4
295x3
325x2
325x2
340x2
355x1
315x3
315x3
295x2x2 (CG, 3cnt pause)
DEADLIFT
455x3
455x3
525x2,2,2,2,2
INCLINE BENCH
205x3
225x3
245x3
265x3
First of all this workout might be a PR for time spent in the gym, jesus was this a long day. Squats were solid, 505x3x3 moved well. The first set was great and the next two were good but technically not as nice. Benching was strong today, everything moved nicely. Deads were whatever, not much to say there. The inclines at the end were surprisingly strong. My best incline to date is 275x1 so I think I’m well above that now, I may take a run at a 300+ incline in the next few weeks.
NBL:
SQUAT = 12
BENCH = 29
DEADLIFT = 16
Total tonnage:
SQUAT = 5880
BENCH = 8515
DEADLIFT = 7980
Average intensity:
SQUAT = 93%
BENCH = 80%
DEADLIFT = 76%
Training time:
300min (5hrs.)
Squats:
SUN SEPT 22
SQUAT (high bar, narrow)
325x3
365x3
415x3
5x10 chest supported rows
3x12 triceps pushdowns
3x12 lat pulldowns
3x10 rear delt flies
NBL:
SQUAT = 9
Total tonnage:
SQUAT = 3285
Average intensity:
SQUAT = 70%
Training time:
75min (1hrs. 15min)
Weekly totals:
NBL:
SQUAT = 57
BENCH = 87
DEADLIFT = 31
Total tonnage:
SQUAT = 24935
BENCH = 25415
DEADLIFT = 15025
Average intensity:
SQUAT = 83%
BENCH = 80%
DEADLIFT = 74%
Training time:
960min (16hrs.)
MON SEPT 23
DEADLIFT (w/ belt)
515x1
605x1
665xmiss
665x1 → pussed out so I did it again
…break…
SQUAT
425x1
515x1
535x1
BOOM, deadlift PR. It took two attempts because I wimped out on the first one, my deadlift has recently been feeling slow off the ground but the lockout has been good. Usually it’s fast off the ground so this threw me off. If I can stick with it I think I can pull more.
NBL:
SQUAT = 3
DEADLIFT = 3
Total tonnage:
SQUAT = 1475
DEADLIFT = 1785
Average intensity:
SQUAT = 94%
DEADLIFT = 91%
Training time:
150min ( 2hrs. 30min)
TUES SEPT 24
BENCH
225x5
275x4
295x3
325x3
325x3
340x2
315x6
…break…
SQUAT (high bar, narrow)
315x5
345x5
Elbows were sore today so not the most awesome bench day I’ve ever had. The first rep at 340 was super sloppy, I basically let it collapse onto my chest from half way up, the next one was much tighter however. Matched a rep PR of 315x6 on my backoff set, I think I’m good for another rep or two when I’m fresh/head is in the game. Did the squats in under 20mins and was pretty tight so I didn’t push them.
NBL:
SQUAT = 10
BENCH = 26
Total tonnage:
SQUAT = 3300
BENCH = 7630
Average intensity:
SQUAT = 63%
BENCH = 80%
Training time:
110min (1hrs. 50min)
WEDS SEPT 25
SQUAT
415x1
465x1
505x4
505x4
BENCH
225x5
275x4
295x3
325x3
325x3
340x2
355x1
320x3
320x3
295x2x2 (CG, 5count pause)
DEADLIFT (against green bands)
405x1
455x3,3,3,3
Hit a rep PR at 505, it felt heavy but I feel like I could hit it for 5. Elbows were sore for benching but it went alright. Deads with the bands were hard.
NBL:
SQUAT = 10
BENCH = 31
DEADLIFT = 13
Total tonnage:
SQUAT = 4920
BENCH = 9195
DEADLIFT = 5865
Average intensity:
SQUAT = 94%
BENCH = 81%
DEADLIFT = 69%
Training time:
285min (4hrs. 45min)
squats:
THURS SEPT 26
PRESS
175x3
185x3
195x3 → PR
…break…
SQUAT (high bar, narrow)
335x5
365x5
Hit a strong triple in the ohp, I’ll need to max soon and see where I’m at.
NBL:
SQUAT = 10
Total tonnage:
SQUAT = 3500
Average intensity:
SQUAT = 67%
Training time:
75min (1hr. 15min)
FRI SEPT 27
SQUAT
415x1
505x1
570x1
Squat didn’t feel great tonight, my left IT band has been giving me some trouble the past few days and was sore warming up. 505 didn’t feel good but moved well so I went for a PR. I got it but it my left leg felt it on that way up. I ended up favouring my right leg a bit and in the video I can see the bar twisted on the way up. Still counts.
NBL:
SQUAT = 3
Total tonnage:
SQUAT = 1490
Average intensity:
SQUAT = 95%
Training time:
60min (1hr.)