[quote]squats and milk wrote:
Sqwaat
2 x 20 x 100 kg (220 lbs) almost died
I literally almost vomited. It was my first ever 20-rep squat set and it was awful. Close to passing out after the first one and lying on the ground for some time after the second one.[/quote]
Fuck yes man. That is squatting right there. 20 reppers and anything over 10 gets will always be hard, but
you get better at handling it with more training
Nice work. Great training pal.
Thank you, I guess one can get used to it quickly. I am deadlifting for high reps pretty much everyday/every other day now and I accustomed to it faster than to everyday squatting. Still 60-70% weights though. But not even close to 20-rep squat pain.
#18
Sumo deadlift
6 x 7 x 140 kg (308 lbs) in 6:30! time PR, faster than previous 6x6
Bench
6 x 6 x 102,5 kg (226 lbs)
OHP
8/8/7/6 x 50 kg (110 lbs)
Seated DB Press
16 x 22,5 kg (50 lbs) PR
14 x 25 kg (55 lbs) PR 
9 x 27,5 kg (60 lbs) aaand PR
18 x 20 kg (44 lbs)
yes my OHP sucks. Dumbbells for the win
A lil’ bit of chest pump, lat raises, rear delt work
#19
Deadlift
15 x 2 x 130 kg (286 lbs) around 3:45 min, time PR
Paused close-grip bench
8 x 8 x 90 kg (198 lbs) super light, good pump
Escalating density - chin ups/triceps pushdowns
80 reps in 15 minutes, 10 kg plate on chin ups
Kroc row
30 x 40 kg (88 lbs)
15 x 45 kg (99 lbs) this bells have more slippery grip
Dead-stop, strict 2 x 10 x 50 kg (110 lbs)
yes I row a lot more with one hand than I overhead press with a barbell…
#20
Power clean
10 x 3, random weights each set, all with at least 80 kg.
Ramped up to 4 sets of 3 x 87,5 kg (193 lbs)
Sumo deadlift
6 x 6 x 145 kg (319 lbs) damn it’s getting pretty heavy. 7 minutes total.
Paused bench press
6 sets, random weight & reps between 3-8. RPE 8 nothing scary
Bent-over row
2 x 20 x 80 kg (176 lbs) pretty much yates row
Snatch row, strict
2 x 25 x 60 kg (132 lbs)
#21
Deadlift
10 x 150 kg (330 lbs) damn that’s a PR and RPE was surely at or below 8
High-bar back squat
Ramp to 3 x 140 kg (308 lbs) first time since July anything above 80%. Heavy
5 x 10 x 110 kg (242 lbs)
Leg press
5 x 15 x some
Leg extensions & curls, cable crunches
#22
Sumo DL
6 x 7 x 145 kg (319 lbs) in 6:45 (time PR!)
Bench
7 x 102,5 kg (226 lbs)
5 x 107,5 kg (237 lbs) (it’s my all time 7RM)
3 x 112,5 kg (248 lbs) basically the heaviest press I did for a triple since I do not bench 85%+ weights too often. Soooo… PR.
8 x 100 kg (220 lbs)
6 x 105 kg (231 lbs)
[insert set of 4 here] went pussy mode, moved straight to body-building: incline DB bulshittery, all kinds of chest & delt pump
#23
Deadlift
10 x 2 x 140 kg (308 lbs) in 2:20 min.
Bench - tied yesterday’s weights with ease (even though it was a day after so much chest pump. Overtraining?). RPE 8-9
8 x 90 kg (198 lbs)
8 x 95 kg (209 lbs)
8 x 100 kg (220 lbs)
6 x 105 kg (231 lbs)
Paused, close grip:
2 x 5 x 100 kg (220 lbs)
Chin up
5 x 10 x bodyweight + 15 kg plate
Dead-stop DB rows
12/12/15 x 50 kg (110 lbs) the last one rest-paused
#24 So much damn gainz
Power clean
Ramp to 3 x 95 kg (209 lbs) PR
3 x 100 kg (220 lbs) first two power, third one was regular. PR
Back-offs 3 x 3 x 90 kg (198 lbs)
Sumo deadlift
6 x 6 x 150 kg (330 lbs) in 6:00 minutes PR time but it was freaking hard
Bench
Ramp to 10 x 95 kg (209 lbs)
8 x 100 kg (220 lbs)
6 x 105 kg (231 lbs)
3 x 110 kg (242 lbs) paused
Rows, curls
#25
Deads
13 x 2 x 140 kg (308 lbs) in 3:30 min
Sqwaats
2 x 4 x 135 kg (297 lbs) RPE 9 maybe
3 x 4 x 130 kg (286 lbs) lighter
Front squats
5 x 4 x 100 kg (220 lbs) beltless, 1-2 min rest, focusing on form
Leg extensions 7 x 15, cable crunches 6 x 15-20
#26
Deadlift
13 x 2 x 140 kg (308 lbs) in 3:30
High-bar
2 x 4 x 135 kg (297 lbs)
3 x 4 x 130 kg (286 lbs)
Fronts
5 x 4 x 100 kg (220 lbs) beltless, 1-2 min rest
Abs & light leg pump
#27
Sumo DL
6 x 7 x 150 kg (330 lbs) in 6:30 last sets heavy as F
Bench
2 x 7 x 105 kg (231 lbs)
5 x 110 kg (242 lbs)
3 x 115 kg (253 lbs)
3 x 3 x 110 kg (242 lbs)
Seated DB press
10/10/9 x 27,5 kg (60 lbs) each hand - PR
Chest & delt pump
#28
Deads
15 x 2 x 140 kg (308 lbs) in 4:30 min
Bench
6 sets, high reps, RPE 7-8
Paused front squat - slowly into squatting everyday
1 x 100 kg (220 lbs) 10 sec pause
1 x 110 kg (242 lbs)
Dead-stop DB row
2 x 13 x 50 kg (110 lbs)
Chin ups, super slow tempo, 10/8/8/6 reps
Curls x million
#29
Power clean (this time off the floor - it’s been a while…)
Ramp to 3 x 95 kg (209 lbs) PR off the floor
Paused clean, slow 1st pull
3 x 3 x 80 kg (176 lbs) it’s funny I can’t catch paused cleans in power position even though it’s 80% of 3RM
Sumo DL
6 x 6 x 155 kg (341 lbs) in 7:30 - prolly it’s the last time I’m doing it for time - that was waaay too hard
Bench press
6/7 x 107,5 kg (237 lbs) 1 kg short of my all time PR
4 x 112,5 kg (248 lbs)
PAUSED:
2 x 117,5 kg (259 lbs) PR
5/6 x 100 kg (220 lbs)
#30 - Angry pullin’
Conventional
10 x 160 kg (352 lbs) lightweight baby
High-bar back squat
2 x 5 x 132,5 kg (292 lbs)
4 x 3 x 127,5 kg (281 lbs) 1-2 min rest
Fronties
4 x 5 x 100 kg (220 lbs) 2 min rest
Very slow pull ups + isometric hold
10/8/8/7
Some leg pump, some abs
Well, I’m done with my high-high-high-rep work. Gonna switch to regular workouts. Cutting back accessories.
Practice speed work not-really-max effort SQUATTING almost EVERYDAY is back.
#1
Sumo Deadlift
6 x 7 x 155 kg (341 lbs) in 10 minutes or so. It’s not that taxing weight yet. Gonna keep adding 10 kg per 8-10 days with decreased overall volume.
Bench
6 x 110 kg (242 lbs) tied my all-time PR
then 3 sets of 4 with it
Sqwooots
4 x 3 x 117,5 kg (259 lbs) all squats in this month will be beltless
Seated DB press
Ramp to 12 x 27,5 kg (60 lbs) PR
Chest, delt pump
#2
I had like 40 minutes to train… Simple quick work.
Squats
3 x 2 x 125 kg (275 lbs) around 5 minutes
Deadlift
6 x 2 x 150 kg (330 lbs) ASAP, under 1 minute I guess
Paused close-grip bench press
3 x 5 x 100 kg (220 lbs)
#3
Block power clean
Ramp to 3 x 97,5 kg (215 lbs) “power” PR!
3 x 100 kg (220 lbs) regular cleans
2 x 3 x 82,5 kg (182 lbs) paused above the knee
Squoots
4 x 4 x 110 kg (242 lbs) RPE like… 5? good speed
Sumo deads
6 x 6 x 160 kg (352 lbs) in 11 minutes, freaking tough
Bench
Ramp to 12 x 95 kg (209 lbs) PR
10 x 100 kg (220 lbs)PR +2 reps!
Some pull ups, biceps
#4
High-barrr
3 x 1 x 132,5 kg (292 lbs) 80-85% of beltless 1RM, easy
Fronts
3 x 6 x 100 kg (220 lbs) RPE 8
Deadlift
8 x 2 x 150 kg (330 lbs) in around 3 minutes
Leg extensions, abs x 10000
#5
Warmed up with squats
5 x 5 x 100 kg (220 lbs) some paused, some double-depth, most for speed
Sumo
5 x 7 x 160 kg (352 lbs) eaaasy, 8+ minutes total
Paused bench
Ramp to 5 x 107,5 kg (237 lbs) PR
Touch & go
2 x 5 x 112,5 kg (248 lbs)
Looong pause
3 X 3 X 110 kg (242 lbs)
Seated DB press
14 x 27,5 kg (60 lbs) each hand - PR
9/6 x 30 kg (66 lbs) first set - PR, second set - almost died
Some chest & triceps
Well… Deadlifting everyday is easier for me than squatting. Even though I hit 150+ reps at 60-70% weekly.
#6
Block power clean
5 kg ramp to 3 x 100 kg (220 lbs)
3 x 102,5 kg (226 lbs) regular block cleans
2 x 3 x 82,5 kg (182 lbs) pause above the knee
Sqwaats
5 x 3 x 117,5 kg (259 lbs) lightweight baby
Deadlift
10 x 2 x 150 kg (330 lbs) in about 4 minutes
Some bench up to 10 x 100 kg (220 lbs)
Supersetted with pull ups 11/10/9/8 with 3-sec contraction
#7
And then some more speed squats again
4 x 2 x 125 kg (275 lbs)
Sumo deadlift
7 x 5 x 165 kg (363 lbs) in 14 minutes
#8
Aaaand squats again. Yeah buddy
5 x 4 x 110 kg (242 lbs)
Deadlift
9 x 167,5 kg (369 lbs) that was ridiculous. It was super easy but I lost my grip two times and couldn’t get the 10th one off the floor
Shitty pulls were compensated by good bench
6 x 112,5 kg (248 lbs) touch & go all time PRRR
4 x 2 x 117,5 kg (259 lbs) long pause
Seated DB press
10/9 x 30 kg (66 lbs) each hand - PR
12 x 27,5 kg (60 lbs)
Some chest & rear delts
Aaand this
Busy week, no time for posting
#9
Block power clean
Ramp to 3 x 95 kg (209 lbs), some paused back-offs
Speed squats
4 x 1 x 132,5 kg (292 lbs)
Sumo DL
7 x 165 kg (363 lbs) RPE 7-8 but just a little bit of snap city here
12/10/8 pull ups, 3 x 9 chin ups
#10
Sqwots
5 x 4 x 117,5 kg (259 lbs)
Sumo
3 x 3 x 140 kg (308 lbs)
Paused bench
5 x 110 kg (242 lbs) PR
3 x 3 x 115 kg (253 lbs) RPE 9
Some curls, some leg extensions
#11
And again some squats
4 x 3 x 125 kg (275 lbs)
Sumo
3 x 3 x 140 kg (308 lbs)
Paused bench
7 x 105 kg (231 lbs) PR
2 x 5 x 110 kg (242 lbs) volume PR
3 x 115 kg (253 lbs)
2 x 117,5 kg (259 lbs)
Some seated DB presses, some DB presses, some tris pump
Maxing out on squats soon
#12
Cleans
Ramp to 3 x 100 kg (220 lbs) power cleans
3 x 102,5 kg (226 lbs) PR
Last squats before checking max on Greg Nuckols program
5 x 5 x 110 kg (242 lbs)
Back & biceps
#13
Dem sqwots
9 x 132,5 kg (292 lbs) BELTLESS PR (previous best 10x135 w/ belt)
Some speed sumo pulls up to 160 kg
Bench
8 x 105 kg (231 lbs) PR?
10 x 100 kg (220 lbs)
12 x 90 kg (198 lbs) for pump
Ciruit leg extension, curl, cable crunch x 4 sets
#14
High-bar
4 x 3 x 122,5 kg (270 lbs)
Sumo DL
3 x 2 x 170 kg (375 lbs) pretty low RPE
Paused bench
5/4/4 x 110 kg (242 lbs)
2 x 4 x 105 kg (231 lbs)
Seated DB press
11/10/9 x 30 kg (66 lbs) each hand
Chest & triceps pump
#15
Power clean
up to 3 x 95 kg (209 lbs)
Squaats
3 x 2 x 130 kg (286 lbs)
Pull ups, sloooow tempo
12/11/11/10
Occluded leg extensions
Leg curls & abs in supersets
#16
Power clean
Ramp to 3 x 100 kg (220 lbs)
Clean
2 x 3 x 102,5 kg (226 lbs) tied 3RM, volume PR
paused 3 x 3 x 90 kg (198 lbs)
High-bar back squat
4 x 4 x 115 kg (253 lbs)
Conventional deadlift
4 x 4 x 155 kg (341 lbs)
Paused bench
5 x 110 kg (242 lbs)
4 x 115 kg (253 lbs)
2 x 3 x 117,5 kg (259 lbs) PR?
#17
Squats again
3 x 1 x 137,5 kg (303 lbs)
Paused bench
3 x 5 x 110 kg (242 lbs) volume PR
2 x 4 x 115 kg (253 lbs)
Some seated DB press, some incline DB press, some triceps
#18
Clean
Ramp to 3 x 3 x 100 kg (220 lbs)
Aaand some more speed squats
5 x 3 x 117,5 kg (259 lbs)
Sumo Deadlift, hook grip beltless
2 x 170 kg (374 lbs)
4 x 1 x 180 kg (396 lbs) easy stuff, in like 5 minutes
Pull ups
12/12/10/10
Curls x 4 sets
Upper body volume. Lower body speed work. Slowly preparing for some big-ass squat & dead PRs
#19
Back squat
4 x 2 x 130 kg (286 lbs)
Paused bench
6 x 110 kg (242 lbs) PR
2/3/3 x 115 kg (253 lbs)
8 x 100 kg (220 lbs)
Seated DB press
top set 9 x 32,5 kg (71 lbs) PR, some back-offs
Incline DB press
some 10s x 35 kg (77 lbs) PR, I suck at dumbbells
Triceps, rear delts
#20
Sqwaats
5 x 4 x 115 kg (253 lbs)
Sumo deadlift
5 x 3 x 160 kg (352 lbs)
Occluded leg extensions (yeep, rly), leg curls, ab wheel suppa-setted with cable crunches
Cleans (and everything else too!) are looking solid man.
Thanks man. I’ve never been coached oly lifts. Only a bunch of Lu Xiaojun videos 
Speaking about cleans:
#21
Power clean:
Ramp to 3 x 95 kg (209 lbs)
Clean:
3 x 100 kg (220 lbs)
3 x 102,5 kg (226 lbs)
3 x 105 kg (231 lbs) PR
Speed squats
4 x 1 x 137,5 kg (303 lbs)
Sumo DL
4 x 2 x 170 kg (374 lbs)
Some back & biceps
#22
again BS
5 x 4 x 122,5 kg (270 lbs)
Deadlift
5 x 4 x 155 kg (341 lbs)
Bench
Ramp to 4 x 117,5 kg (259 lbs) PR
2 x 122,5 kg (270 lbs) and PRRR
Chest, delts & tris pump
Your training’s looking good, bench weights especially. I’ve sort of borrowed the idea of mixing in high-bar squats from you; they’re feeling good at the moment and giving me a lot more confidence with moderate weights. I look forward to seeing your new PRs when you max!
Thanks! I know I can do more low-bar but narrow hi-bar is amazing. I can’t overtrain it, no elbow or hip pain, no lower back soreness…
PR city part one:
Nuff’ said. 12,5 kg PR!
Just a quick update, the last few sessions before a squat AMRAP test at 137,5 kg (303 lbs). Then I’ll do a deload and start a new cycle.
A few note-worthy “achievements” from the last few days:
Bench press
3 x 120 kg (264 lbs) - new 3RM. I know I can do it for a paused triple but that day the form was meh so I went for a touch & go PR.
Paused clean (pause at the knee level)
4 x 3 x 95 kg (209 lbs) the previous PR was one set with 2,5 kg less.
Incline DB press
Ramp to 8 x 40 kg (88 lbs) each hand
Cheesecake
1000 kcal PR