That 312x3 looked effortless, dude. Not even an ounce of grind.
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Yeah, I was amazed myself. Especially after the pr set and two jokers. That’s my current TM as well.
I felt like I could have kept going but I really held myself back. I had already done my balls out pr set and being that I’m in a calorie deficit right now I’m not going to push harder than I feel I can recover from.
But man, 150 kg / 330 lb is feeling so close right now.
I already told you, you just did 290x11 double overhand, your max is way above 330. But don’t go for it. Just keep doing what you’re doing, making that slow progress. The minute you jump the gun is the minute you get injured or stall out.
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Off day today.
Will do a 30 minute walk in the evening. Maybe with a weighted vest if the weather’s not too hot.
My traps are smoked from all of yesterday’s deadlifting.
Bench
62 kg x 3
70 kg x 3
79 kg x 10
82 kg x 3
84.5 kg x 3
87 kg x 3 (lifetime pr)
62 kg x 5 x 5
Incline db press 26 kg x 12, 30 kg x 8, 7
Chest supported db row 30 kg x 12, 34 kg x 8, (10,5,3 rest pause)
Great workout. I made the right call not increasing my TM since only hitting 6 reps on my last cycle. The 9th and 10th reps on the pr set had a little bit of grind in them at the sticking point, but they were still solid and a sign that I pretty much managed to push the set to failure. FSL work felt light as fuck and I went through the five sets in probably around 10 minutes total or even less.
I also hit 190 lb x 3 on my last joker set, which is the most weight I ever lifted on the bench. That 225 lb bench landmark is looking closer and closer now.
I was planning on doing triceps extensions but I followed @T3hPwnisher’s advice of auto regulating assistance and since I was feeling great after all the main and supplemental work, I went for db presses instead.
Wasn’t disciplined enough to do ab work too, that’s a shame.
Overall, my bench press really felt dialed in today.
You still have time today! DeepWater has a quick one of 1 minute plank followed by 20 sit-ups, done for 3 rounds without a break. Very solid approach.
Great to see the PRs rolling out.
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Nah, I think I’ll pass. I just gotten home and I’m super tired, and it’s hot, and I don’t wanna lay down and I have to make dinner and…
…Okay, I actually just did this after putting the sweet potatoes in the microwave. If I can’t squat tomorrow (or stand up straight at all) it’s your fault dude lol
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Squat
92 kg x 3
106 kg x 3
119.25 kg x 10
124.5 kg x 3
129.5 kg x 2
134.5 kg x 1 (lifetime pr but meh)
92 kg x 5
Tough workout. I was fried after the pr set and jokers and also pressed for time, so I did one FSL set (which felt really hard at that point) and called it a day.
My pr set was a mess. The floor is messed up in front of the rack and it’s hard to get the right stance. On the first rep I hit the safeties and had to take a step back. The rest was a disaster. I was done by the 4th rep, or so I thought. But I wanted to get 10 and I did, relying on powering through every rep as best as I could.
Jokers felt meh. I didn’t go for more than one rep on the last one as I knew it’d be pretty iffy. This is technically still the heaviest weight I have lifted on the squat so far. It’s a hair away from being a 300 lb squat. My max definitely already is, though.
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Press
37 kg x 5
42.75 kg x 5
48.45 kg x 8
37 kg x 5 x 5
Chins bw x 11, +12 kg x 9, 7
Neutral grip lat pulldown 60 kg x 12,6,4 (rest/pause)
Laterals 6 kg x 15, 10 kg x 10, 12 kg x 15,10,6 (r/p)
Incline curl 8 kg x 14
Rope crunch 2 x 10-15
Disappointed by my pr set. This looked like it might have been a technique issue as all of a sudden, during the seventh rep, I lost tightness, but still, last week I got 9 reps @ 90% and now I got 8 @ 85%. Not good. Still, I didn’t feel as fatigued after main and supplemental work (probably due to the absence of jokers) so I did more on the assistance work.
Diet wise, I’m down 2.5 lbs from last week, so apparently I nailed the calories. I think I look leaner already; now I just need to let the weeks accumulate and I’ll see the results. I plan on doing a refeed next Monday, adding around 150 g carbs spread throughout the day, to get ready for the heavier training week.
@T3hPwnisher maybe I should keep my TM the same after next week into the next 3 weeks if reps keep going down.
Dropping the TM during periods of reduced calories isn’t a bad idea.
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Weighted this morning in at 173 lb.
8 days ago weight was 177 lb.
Definitely on the right track, and I’ll have some leeway for carb loading on the heaviest weeks.
Hyped up for this evening’s deadlifting session.
Deadlift
92 kg x 5 40
106 kg x 5 47
120 kg x 12
92 kg x 5 x 5
Leg press 160 kg x 12, 200 kg x 10, 10
Chest Press Machine 55 kg x 20, 70 kg x 15, 10
Curls 1 x 20
Off day.
Which means… Walking!
Walking is my preferred method of cardio, and in fact the only one I can get myself to do consistently (I’ve walked, at least 30 minutes 1-3 times per week, for the past six months), as I full-heartedly hate running. If I had a bike I would love to go out cycling sometime with the weather getting better, but my bike was stolen years ago and I never bothered to buy a new one.
So right now, being in a fat loss phase, I’m walking 2 times (will bump up to 3 if I can) a week for an hour each. I wait till evening comes, just plug my earphones in, go out and put auto-pilot mode for an hour. My mind wanders and I think of lots of stuff meanwhile. It’s actually pretty fun, I’d never enjoy it as much if I were running.
So tomorrow I’ll have dinner out with my gf to celebrate two months of being together with her, which means I won’t be able to stick to my diet. I’ll eat slightly less during the weekend, since I won’t be training, to do some damage control. Apart from that, I’m one and a half week into the diet and having absolutely zero issues with compliance.
Bench
57 kg x 5
66 kg x 5
74.8 kg x 10
57 kg x 3 x 5
alternating with
chest supported db row 3 x 10-15
Incline db press 2 x 6-10
Only got 10 reps on my pr set, which I’m not really happy with. But at least that’s the same number of reps as last week.
I rushed through the rest of the workout a bit because I was short on time. Just worked hard af on the sets that I did and called it a day.
Squat
86 kg x 5
99 kg x 5
112 kg x 10
86 kg x 5 x 5
Rear delts 2 x 15-30
Press
42 kg x 5
48.85 kg x 3
54.15 kg x 8
57 kg x 3
59.5 kg x 3
62 kg (136 lb) x 3 (lifetime pr)
42 kg x 5 x 5
Last joker
(@T3hPwnisher)
Neutral-Grip chins bw x 10, +10 kg x 8, 7
Wide grip pulldown 60-50-40 kg triple dropset
Lateral raise 12 kg x 17,10,8 R/P
Hammer curl 12 kg x 10,6,4 R/P
So this workout was pretty fucking good. I increased my carb intake a bit leading to the session and I think this helped with my performance. I didn’t do a full blown refeed because I felt I didn’t really need it just yet.
The last two reps of my pr set were a real grinder and the last one I was right on the edge of failing the lockout. Jokers were hard but felt solid. Hit 62 kg x 3, which is the highest weight I have ever pressed and well above my current TM.
I have been having a tendinitis in my left wrist and it hurts to do anything with a supinated wrist, so I had to play around with assistance and do mainly hammer grip exercises.
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Saw you tagged me, so something I saw you might find helpful.
It looks like you’re holding the bar in your hands when you unrack. If so, there’s a good chance you’re loosing energy on these presses by having to support the weight in your arms. If possible, unrack the bar by resting it across your collarbone/upperchest and effectively partial squatting it out of the rack. Press it from there. You turn your body into your own rack. That’s how I approach the press.
And, of course, if my observation is wrong, disregard entirely.
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Very true indeed! I realized something must have been wrong with me doing it that way but your post clears this up really well. Super helpful, thank you.
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So, from a front squat position?
My front squat is so messed up I honestly couldn’t tell you. It’s why I front squat with an SSB now.