Today I was very tired so I decided to start off with the nice and deep squats. Gaining more focus with the later sets, I jumped to the bench press. Everything went normal until the last set: expecting to struggle,I shot some explosive reps, immediately reaching the the 3 rep mark, and decided to keep on going because, fuck it, the speed wasn’t going down. I don’t even know how that is possible. Made some small progress on the assistance work too.
Good session today, felt very strong on deadlifts, at least until the last set. Press was even easier than the curls. Did some slight progress on assistance but decided not to overdo it since I’m training again tomorrow.
Got the squat form down thanks to a proper warmup, but I still couldn’t get the third one on the top set. Slight progress on the assistance. Today was fine. I am also starting to understand my current needs (training-wise), and formulating my next custom-tailored program.
Really happy with this one. Deadlifts were fast and explosives even with sub 2 minutes rest time. Press felt mighty strong, I might have some PR around the corner. Face pulls still going up. Some progress on Bulgarians, leg extensions, and dips too.
Everything seems to be going up but my Squat lately, and I’m figuring it’s because of switching the bias to the quads due to the elevated heel. So that too, is some form of progress. We will see in the coming weeks.
Felt very strong today. I’m not struggling to rep two plates on the bench anymore, and my rowing definitely improved. I switched things up with chins too since I’ve been using the same weight for some time and managed decent reps with significant weight. As for legs, I decided not to overdoit to account for tomorrow’s Deadlifts/Bulgarians combo. I’m having great success with pushing the assistance work on this program. Also, today on the squats I took my time to confirm that purposely limiting my glute engagement is holding my squat back. I will keep it like this for now, since I’m trying to achieve quad dominance on the movement.
It seems I’m finally growing accustomed to the program cause I had another great session today. Even the Deadlift top set felt so good I had to go for a little Joker appetizer. Press was easy too. I unfortunately had to cut off on some push assistance due to the gym closing.
I am getting psyched for the Anchor part of this program because i have some OHP/Deadlift PR in store and who knows what else.
Decent session, small progress on everything. Especially happy with triceps and quads slowly catching up. As for the rows, I couldn’t hit more than last time on the top set, so I just did a ton of volume. My grip HAS to improve.
One of the most miserable sessions to date. This week’s martial arts training had me cooked on wednesday and again on thursday, so yesterday I thought better to recover. Of course, systemic fatigue doesn’t go away so easily, and today followed suit.
This was the first time in a while I started off with split squats, and probably the last. Had to literally redo the topset because I couldn’t catch up on the second leg on the first try. After shedding a tear and some more rest, I finally got it on a second try. This was roughly 40 minutes of split squats only. The nausea and overall fatigue made the rest of the session a drag. The press still was not hard at all and, as soon as my stomach settled, I managed to get solid reps with some weight added to dips and face pulls.
Taking notes: rethinking pushing assistance on the third week of this program. Short session planned for tomorrow: I will try keeping it light until end of week 3 so I can recover for the Anchor.
I decided not to raise any training max as this allows me to do some PR sets and still get the JOKERs for new single PRs. Seems like I made the right choice. Really fun session and way to start off the anchor.
The squats felt solid and the quad drive was better than usual. It’s been a couple session I wanted to hit 3 reps on squat TM, and got 5. I actually climbed up to my all time PR of 140kg but with a now elevated heel, and after months of not touching anything above 120. I did so using the spinal tap pattern on singles. The bench felt amazingly easy. Some progress on assistance per usual, but didn’t push my quads any more since we have some training to do tomorrow. My upper back feels cooked from staying upright during singles.
Considering my back was still cooked from yesterday’s all out session and i underslept, I fared pretty well. 80kg on the press felt solid, and I foolishly attempted a 90kg I had no business trying. Time running out and my body being wrecked, I mustered up the will to try a top set of each assistance exercise. So, assistance wise, I think I am going to halve it to 1 top set max and some volume work if I have the time. Barbell work increases, assistance work has to decrease.
Ok session trying to not overwork myself and recover for the next lower body PR attemps. Bench reps on the top set were ultra-solid. Tried getting 120kg but I need more practice with the upper weights. Reduced the assistance work and am feeling less worn out.
Partied late yesterday so today’s energy levels were real meh. The weights didn’t feel heavy but I had trouble firing up the muscles during deadlifts. Considering I already have been pushing everything to the limit for months now, I decided to just get the bare minimum done. After the assistance I got some energy back and worked my way up to the 170kg again. This time the pulls felt right. Wrapped it up and called it a day. I don’t feel exhausted either, which is good. Let’s just focus on recovering for the next session.
Aside from struggling on putting a new rep on the PR set, I did the minimal amount of work and got out of the gym early for personal stuff. Having limited time and energy for weight training is making me wonder about doing the assistance on separate days, after sports sessions.
Great frickin session. Got a new PR on the raw 170kgs and got a lifetime PR strapping up and pulling 200 kgs for the first time. Got some assistance work done to celebrate, and going to rest for 2 days before next session.