last deload deadlifts 6x1 with 275. feeling good. bodyweight 256
Don’t knock the knee unlocks. They are crucial to a big squat.
Lookin forward to seeing what Josh has in store for you next.
[quote]scj119 wrote:
Don’t knock the knee unlocks. They are crucial to a big squat.
Lookin forward to seeing what Josh has in store for you next.[/quote]
I should start doing them then!
Bench paused 250x2 275x2
speed bench 230 6x3 (able to generate decent speed on these.)
bunch of assistance as usual did some paused db bench with 90’s for 2 sets of 8 which was rough and believe it or not some good ol’ 21’s for the girls!
upping the weights one workout at a time, feeling strong
Squats 350x3 395x3 (pr)
not so speedy speed squats 335x5x3
other stuff not really worth mentioning today
felt like someone turned on the floor magnets all day today. I should be happy about my pr but im not. my set up sucked, my weight was foreward, and my hips felt tight. I wanna just chalk it up to a bad day that I just couldnt get my head out of my ass. The only good thing about today is that it is my buddies bachelor pary so I will probably be laying in a gutter somewhere in NW DC. Liquid therapy to the rescue.
Any PR day is not a bad day…suck it up
ur right, shit aint always gonna be perfect
cg bench 250x4x2
lots of shoulder work
lots of tri work
lots of steak
deadlift 420x2 460x2 pr by 1 rep
lots of other types of deads and back work
next week looks like uncharted territory for me as far as how much weight i am supposed to lift. Here are some videos. I lifted after my 14 hour work day so i am happy with this effort.
second vid
second vid that works this time
Solid deadlifts man. What’s the diet plan these days? “Eat lots of food”?
yeah keeping the protein real high. Thats my main concern. Trying to eat a little better but mainly just getting lots of protein in.
Bench paused 260x2 280x2 (pr)
lots of other bench variations
tris, bi’s abs
felt solid a bit tired but I had another rep in me. big squat day tomorrow gotta get my mind right
and by the way as you can tell by my video every now and again I have to lift at my stations gym which is as shitty and as ghetto as you can get. Looking to buy squat stands for it and don’t wanna spend too much money. any recommendations would be greatly appreciated.
squats 360x2, 410x2(smoked both reps pr my competition max is 418)
squat variations and abs
good session. set up was much much better than last week. very happy with this.
and I almost forgot the best part about my squat was when I grabbed 2 random spotters one of them said “be careful” before I set up. I was no good for about 5 min.
CG 3 board 260x4, OHP, lots of tri and shoulder work. Did some diamond push ups and man do I suck at these, thank god I dont have to take anymore PT tests or I would be fired. Following the diet Josh gave me Bodyweight is 258 but I feel a bit leaner. everything is going well and im looking forward to pulling tomorrow.
When im done that it marks the halfway point with Josh. So far my max for squat was 418 and I just doubled 410, my bench max was 297 and I just doubled 280 with a rep to spare. I pulled 507 when my best gym pull was 500x1 and my best double at that time was 455. I just doubled 460 no problem. I am very happy so far with the results.
I have gained 6lbs since Decembers competition and I can for once say the majority of it was lean mass. My plans are now to do the 100% raw comp in the summer my goals which are subject to change are to squat close to 500, bench in the 300’s and deadlift in the mid 500’s.
deadlift 430x2 475x2 smooth and fast
more deadlift variations and lots of back work
boats and hoes
[quote]scottkoscielniak wrote:
boats and hoes[/quote]
Get some!!
bench 290x2 (pr but a griiiiiinnnd on the second rep)
more benching
triceps and scap work
sloppy form today and extreamly tired. put in a 55 hour week after putting in 55 the week befor just gotta get extra sleep and food to recharge. big squat day tomorrow for me.
squats
370x2 425x2 (Big PR my squat last meet was 418)
more squats and paused squats.
ab stuff
very happy. Adult celebratory beverages!