Bench
135 3x6 - Easy
Chins
BW 3x6 - Easy, despite the super sore lower-middle-upper traps…
Press
95x6 - Easy
Curls
55x6 - Easy
65x4 - Wanted to get 6 and have this be my working weight, but I guess I’m not there yet.
Will add rows when my back gets used to this the day after Deadlifting…
Pause Squats
135 6x4 - Recorded these, pauses were just a hair over 1 second. Should they be longer?
Pause Deadlifts
165 3x4
Easy workout. Could’ve done more, but I’ll progress from here
Squats
170 3x6 - Need to keep my knees in line with my feet better. I feel stronger on the reps I do, and way weaker on those that travel far out wide
Deadlifts
210 2x6
Bench
140 3x6
Chins
5 3x6
Press
100x6
Curls
60x6
Pause Squats
140 6x4 - Pause ~2 seconds. Awesome stuff
Pause Deadlifts
170 3x4
Spoto Press
100 6x4
Pause Chins
2.5 6x4
Press
90x10 - PR
Curls
50x10
Squats
175x6 - With flat shoes, kinda squishy/unstable, not as much as tennis shoes though
x6 - Oly shoes, way more stable, and stronger
x6 - Back to the flat shoes just to check. Oly shoes all the way
Deadlifts
215 2x6
Bench
145 3x6
Chins
10 3x6 - I hate doing Chins so much, but they’re an awesome exercise
Press
105x6
Curls
65x6 - PR! First workout I only got 4, two weeks and two reps further
Pause Squats
145 6x4 - Awesome, kept the weight on my heels, helped a lot
Pause Deadlifts
175 3x4
Spoto Press
105 6x4 - Still feels light, hoping to keep it this way as the weight increases
Pause Chins
5 2x4 - Can’t do it anymore… I feel awful until I finish Chins, I just hate doing them… Since the program calls for an Upper Back exercise, and there’s no specific reason to do Chins, I’m switching to DB Rows.
Pause DB Rows
45 4x4 - Felt great, light of course, but awesome
Press
95x10 - PR
Curls
55x10
Squats
180 3x6 - PR, and extremely hard. Might repeat next week. Form wasn’t what I wanted, and what I got with Pause Squats
Deadlifts
220 2x6 - Last 5rm was 245, so I’m getting close!
Bench
150 3x6 - Solid PR! Last time with 150 i got 5-4-3
DB Rows
67.5 3x6 - Very easy
Press
110x6 - PR
Curls
70x6 - PR
Pause Squats
150 6x4 - Legs were fried, but form was awesome. Repeating 180 again next week to try and match this form better
Pause Deadlifts
180 3x4
Spoto Press
110 6x4 - Still easy
Pause DB Rows
47.5 6x4
Press
100x10 - PR
Curls
60x10 - PR
Squats
175 3x6 - ATG!!! Finally back to ATG Squatting with no Hip Flexor pain! And they felt stronger than ever
Deadlifts
225 2x6 - Hard as shit
Bench
155 3x6 - Another big PR!
DB Rows
70 3x6 - Easy
Press
115x6 - Big PR!
Curls
75x6 - PR
Pause Squats
155 6x4 - Whole different ball game going ATG here. Less stress on the hips and generally in the bottom position, but way harder to come back up.
Pause Deadlifts
185 3x4
Gonna kinda renew my goals and focus more on achieving them than just lifting without really thinking much of them at all, which is pretty much what I’ve been doing.
I want to total 1000lbs.
Squat 335
Deadlift 420
Bench 245
Those are goal numbers to total 1000, but if they vary then I don’t mind much.
My plans to reach my goal of a 1000lb total are to put as much focus and intensity into the 3 main lifts as possible. I don’t want a ton of variation, though the little bit of extra upper body work I’m currently doing is fine.
Spoto Press
115 6x4
DB Rows
50 6x4
Press
105x10 - Yeah!
Curls
65x10 - Hell yeah!
Squats
180 3x6 - Pushed through. Knees were shooting way too far forward at the very bottom, so I widened my stance slightly and fixed it. Felt good
Deadlifts
230 2x6 - Best ever. Actually very easy compared to usual