TCam's Log - The Road to Elite

Training Training Logs
361

Transition Phase - Last Two Days

Friday

Beltless Deadlift:
4x5x405
10x405 (PR)

Hack Squat w/ Cambered Bar:
4x10x135

Bulgarian Split Squat:
4x10/10

Deadlift felt good. The AMRAP set was nowhere near AMRAP. I probably could have struggled at 15 reps. Goal for this cycle 405x25?

Saturday

Bent-Over Rows w/ Cambered Bar (Straps):
8x225
4x8x275

Pull-Ups:
4x8 (2 pronated, 2 supinated)

Band Low Row - Paused:
3x8 @ 1 doubled light band

DB Flies:
20x20s
2x20x20s (Partner resisted)

Chain Curls:
3x15x45

Prowler:
275 yards total at Prowler+90

362

Beginning of Cycle 4 - Volume Phase - Week 1 - Day 1
Rep Squat/Bench

Beltless Squat (3x8x70%):
2x8x370
10x370 @ RPE 7 (Form breaking down)

Beltless Paused Squat:
5x5x315

Seated Military Press (Wraps/Cuffs):
6x155
6x185 @ 9 (Overshot)
4x6x165 @ 8

Bulgarian Split Squat:
4x10/10 @ BW+25

Lying Hamstring Curl:
2x20 @ 70

First real day back after the meet. I was prepared for this to be pretty tough due to the significant increase in reps and the lack of a belt. 8 reps was like cardio to me. Iā€™ll be doing AMRAP sets on the end of each of my main movements most likely, but definitely squats. It will depend on the set if I decide it will be close to failure. Today I decided against it because of form breakdown on the 10th rep.

My shoulders need to gain some mobility, because the military press was bothering them a good bit. Could have been from not squatting for a while though.

I made an Excel log to input my numbers and track volume. Iā€™ll be including some stats on either each workout or each week overall. Letā€™s try each workout for now (Note: I donā€™t count warm-ups):

Total Volume: 28,295 lbs
Squat:17,495
Bench: 6,000
Accessory: 4,800

363

Volume Phase - Week 1 - Day 2
Bench/Deadlift

3 Ct. Paused Bench (Wraps):
5x6x275 @ RPE 7

Spoto Press:
3x10x225

Sumo 4" Block Pull (Beltless/Straps):
4x405
4x4x455 @ RPE 8.5-9

Lat Pulldown (Wide Neutral):
4x8 @ 180

Single-Arm Chain Triceps Extension:
3x12/12 @ 40

Barbell Curl:
2x25 @ 45

I wanted to keep my bench work pretty easy for a couple of weeks to make sure my pec is okay with training with reps and different ROMs again. I had been thinking about taking this full cycle off benching, but I donā€™t think itā€™s necessary. The 3 count pauses went really well and they were all easy. I was supposed to do 6ā€™s on Spoto press as well, but decided to keep it really light and get some higher reps in. They were easy too.

Sumo block pulls were fun. 4" is a pretty good height for me to overload when I get into the intensity phase, I think. Iā€™ve been incredibly sore for the past two days from squatting the other day. My quads, ass, hamstrings, and adductors were clearly not ready for 8 rep squats. But it didnā€™t affect the pulls too much.

Iā€™ll be in the gym Thursday and Friday this week since Iā€™m going to Baton Rouge to see Alabama beat LSU. So that will be 3 days in a row pulling. Woo.

Total Volume: 34,790 lbs
Bench: 15,000
Deadlift: 8,900
Accessory: 10,890

364

Thursday - Volume Phase - Week 1 - Day 3
Deadlift/Squat

Beltless Deadlift:
3x405
6x455 @ 8.5
6x475 @ 9 (Huge beltless PR)
6x455 @ 9
6x455 @ 9.5
e1RM: 577.5

Paused Front Squat (Beltless):
4x5x225
10x225 (AMRAP)

Pendlay Row (Straps):
6x275 @ 7
4x6x315 @ 8

Well damn, I didnā€™t realize just how big that beltless deadlift PR was until I calculated the e1RM. 12 lbs. off my meet PR without a belt a week and a half after the meet is pretty awesome. My form wasnā€™t looking too great today though, I had a lot of rounding happening, but it was from the start of the lift and I held the same position throughout.

Front squats are the bane of my existence and I have to get better at them. I was only going to do regular front squat, then decided 225 was too light for that but I couldnā€™t go up in weight without ruining my form. So I decided to stick with 225, pause them, and hold good form. Turns out I still look like Iā€™m doing a Zercher squat by the end of it. Upper back is the limiting factor clearly.

Pendlays were fine. More like a Rubish row though. Will clean up.

Total Volume: 28,215 lbs
Deadlift: 21,465
Squat: 6,750 (lol)
Accessory: 0

365

Volume Phase - Week 1 - Day 4
Bench/Deadlift

Comp. Bench (Wraps):
4x275
3x4x315 (Anterior shoulders super tight)

SlingShot Bench (Wraps):
3x4x315 (Same deal with shoulders)

Double Paused Deadlift (Beltless/Straps):
6x4x315

Band Flies (Brian Carroll style):
3x20 @ 2 lights

Face Pulldown (Mix between facepull and lat pulldown w/ rope attachment):
3x15x90

This was a pretty ā€œmehā€ workout. I wasnā€™t sure if it was my shoulders or pecs that were tight, but it was the same on both sides, so Iā€™m not thinking injury. It was just an incredible hindrance to bar speed and control. It ended up being my shoulders (anterior delts) as far as I could tell from doing the band flies. Wasnā€™t going to push it yet on bench anyway, but it happened like that regardless.

This was my first time doing double paused deadlifts and I kept them light for that reason. I think they will be really useful for teaching control, which is something I need.

Total Volume: 23,270 lbs
Bench: 8,660
Deadlift: 7,560
Accessory: 7,050

Total Volume for Week: 114,570 lbs
Squat: 24,245
Bench: 29,660
Deadlift: 37,925
Accessory: 22,740

At least I kept the squats above the accessories. lol

366

Volume Phase - Week 2 - Day 1
Heavy Squat/Bench

Beltless Squat (5x2+ @ 80%):
2x365
2x405
4x2x425
7x425 @ 9.5 (+1 rep and 20 lb. PR! 1 rep over my belted PR at 425 too! Video below)
e1RM: 523

Paused Squat on Concentric (Beltless):
6x315
3x6x335

Remaining Superset/Jumbled

DB Incline Bench:
5x10x85s

Bulgarian Split Squat:
3x15/15 @ BW+30

Standing Single-Leg Curl:
3x15/15 @ ā€œ50ā€

TRX Reverse Fly:
3x12 @ BW

Well I was not expecting that PR. Got 5 hours of sleep Friday, 6 on Saturday, and 7 on Sunday, so Iā€™ve been in a sleep deficit that I need to fill up. But despite that, I got through this workout with some great numbers early in the cycle. The 4x2 prior to the PR went decently. I try to stay calm for the sets leading up to the AMRAP so that Iā€™m training in a relaxed/focused state. The AMRAP set is when I get to ramp up the intensity to practice the ability to turn it on and off. Alrightiā€™mgonnasqua-HULKFUCKINGSMA-Iā€™mgood. Edit: Also, the estimated 1RM for this is ridiculous because itā€™s only 6 lbs. off what I squatted at my meet about 2 weeks ago, but ya knowā€¦beltless.

Paused squats on the concentric continue to be hard as shit. Incredibly good exercise if you have a hard time feeling what your core does during a squat. May have been a PR by default today.

Shoulders werenā€™t feeling great on the DB incline. Not sure if itā€™s because of the squats preceding it or if I need to take some time off pressing. Will figure out soon.

Total Volume: 33,335 lbs
Squat: 15,835
Bench: 8,500
Accessory: 9,000

367

Volume Phase - Week 2 - Day 2
Bench/Deadlift

Paused Close Grip Bench:
4x275
4x315
4x335 @ 9 (PR)
Fatigue - Rep Drop
3x3x335 @ 8.5-9
e1RM: 388.4

Spoto Press:
4x6x275 @ 7.5-8

Snatch Grip 2" Block Pull (Beltless/Straps):
5x4x405 @ 8

Cable Low Row (350 Method):
21, 17, 12 @ 225

Leaning Triceps Extension:
20, 18, 15 @ BW (Call it 50 lbs)

Barbell Curls:
3x20x45

This was my first time doing close grip bench in 4 or 5 months due to timing with my last pec injury. Really happy with how it went, since my PR for competition grip is just 10 lbs. heavier. No shoulder or pec pain today either. Iā€™ll keep benching carefully instead of taking time off, Iā€™ll just try to increase my recovery methods.

Snatch grip block pulls moved well but felt terrible. Itā€™s a really weak position for me, so Iā€™ll try to work on it and see if it helps my main movement.

I was reminded of Paul Carterā€™s 350 method in todayā€™s article and decided to do it for the low row. I think Iā€™ll be implementing it a lot more for my accessories in order to reduce the time spent doing them and actually get in a decent amount of work. Leaning triceps extension are just where you are leaning onto an implement like youā€™re in a high incline push-up and doing a skullcrusher with your bodyweight basically.

Total Volume: 38,015 lbs
Bench: 13,315
Deadlift: 8,100
Accessory: 16,600 (50 reps of rows at 225 is a lot of volume)

368

Friday - Volume Phase - Week 2 - Day 3
Deadlift/Squat

Beltless Deadlift:
4x405
4x455
4x495 @ 9 (Feeling awful at this point. Bar seems stiff)
Fatigue - Rep Drop (Add straps)
3x495 @ 9
3x495 @ 9 (Still feeling awful)
Fuck it - AMRAP
7x495 @ 10 (Welp. This was ridiculous)
e1RM: 602

Front Squat (Beltless):
5x225
5x5x245

SLDL (Beltless/Double Overhand):
5x6x275

Banded Straight-Leg Sit-Ups:
5x10 @ 1 Mini (Calling it 50 lbs)

I wish I had filmed the AMRAP set, because it was apparently terrifying according to my girlfriend. Iā€™m sure I was in an awful position, but I was channeling my inner Pete Rubish. The e1RM of 602 is the highest Iā€™ve ever had, beltled or not, which is just comical. But whatever, I was pissed off about the preceding sets. I actually think the ā€œtop setā€ of 495x4 @ 9 was a PR anyway, 505 is my belted PR for that. Last week I hit a ā€œhuge beltless PRā€ of 475x6. So I guess this was probably my biggest deadlift PR Iā€™ve ever done.

Front squats continue to feel terrible, but Iā€™m going to keep at them until Iā€™m awesome at them.

Total Volume: 29,855 lbs
Deadlift: 20,105
Squat: 7,250
Accessory: 2,500

369

Saturday - Volume Phase - Week 2 - Day 4
Bench/Deadlift

Comp Bench (Wraps):
4x275
4x315
4x335 @ 8.5
4x345 @ 9 (Match PR)
4x345 @ 10 (Attempt at repeat set)
Fatigue - Weight Drop
4x335 @ 9

SlingShot Bench:
2x4x365
AMRAP
5x365 (Failed on 6th)

Deficit Deadlift (Beltless):
8x1x405

Facepull:
2x15 @ 120

Prowler:
4x50yds @ Prowler+160 (25yds high/25yds low)

Decline Push-Ups:
3x20

Band Pull-Apart:
3x20 @ Mini

Another good bench day without any pain is in the books. Iā€™m pretty happy with matching my PR. The first 3 reps were very easy on both sets at 345, the 4th just slowed down considerably, I think because I was having to breathe and lost my arch a bit.

I was really worn out for benching by the time I started the SlingShot work, so I didnā€™t get in a ton of volume.

For deadlift, I was supposed to do 4ā€™s @ 9, but I was pretty beat up from the previous day and running short on time. Decided to just do it for speed work instead. It went pretty well.

Total Volume: 28,385 lbs
Bench: 15,785
Deadlift: 3,240
Accessory: 12,600

Total Volume for Week: 129,590 lbs
Squat: 23,085
Bench: 34,360
Deadlift: 31,445
Accessory: 40,700

370

Volume Phase - Week 3 - Day 1
Rep Squat/Bench

Squat (4x6 @ 75%):
6x365
2x6x405 (Beltless PR, but this was so awful in every way)
2x6x405 (Add Spud belt)

Paused Squat (Beltless):
6x4x315 (Kept this easy due to difficulty of main squats)

Military Press:
3x12x135

Chest Supported DB Row w/ Pause:
5x10 @ 80s

Single Leg Curl:
15/15 @ 70
15/15 @ 60
15/15 @ 50

Iā€™m happy with the amount of work I ended up completing, but Iā€™m not happy with how it all felt. My prescribed weight was 395 (75%) but I wanted to go for 4x6 at 405 beltless, which was a little lofty for today. My groove was way off and I was having trouble leaning forward appropriately and ended up too upright. Couple that with my upper back giving up around rep 3 on each set and it wasnā€™t the best. I canā€™t expect to keep PRā€™ing constantly though.

Did the 3x12 for MP instead of 6ā€™s like I had prescribed. I needed to get done with the workout quickly because squats took a long time.

Went ahead and started some upper back work with the rows. Need to get on it to help my squats apparently.

Total Volume: 37,730 lbs
Squat: 19,470
Bench: 4,860
Accessory: 13,400

371

Volume Phase - Week 3 - Day 2
Bench/Deadlift

3 Ct. Paused Bench:
5x275
5x315 @ 8
5x325 @ 9 (PR)
Fatigue - Weight Drop
2x5x315 @ 8

Spoto Press:
4x6x275 @ 7

Sumo 4" Block Pull (Beltless/Straps):
4x405
5x4x455 @ 8

Band Triceps Pushdown:
3x20 @ Light

Rope Cable Curls:
2x20x100

I had to take it somewhat easy on the benching because I could feel my pec getting a bit iffy. Dropping from 325 to 315 helped it. Although I wanted to hit another set on top of what I did, I went safer route and moved on. Spoto presses at 275 are a joke basically, as I donā€™t really pause them. Maybe Iā€™ll start pausing them again or add more weight/reps.

My goal on the sumo pulls was to get the same amount of work done as 2 weeks ago, but faster. I ended up doing 5 sets instead of 4 and still got done sooner. These felt good and I think I was able to hold my position well for most of the reps.

Total Volume: 32,045 lbs
Bench: 14,325
Deadlift: 10,720
Accessory: 7,000

372

Friday - Volume Phase - Week 3 - Day 3
Deadlift/Squat

Deadlift:
5x405
5x455
5x495 @ 9 (Spud Belt)
Fatigue - Rep Drop
2x4x495 @ 9 (Belt/Straps)
e1RM: 589

Front Squat (Beltless):
5x225
5x5x255 (Slowly getting better at these)

Pendlay Row (DOH, no straps):
6x265
4x6x275

HS Iso-Row:
3x12x270

Hyperextension:
3x20

Weighted Plank:
3x0:45 @ BW+45

Got locked out of our gym tonight so we had to go to Goldā€™s. Deadlifting felt pretty terrible because my back was rounding a lot, but I still moved some decent weight. I think it would have been a match PR if not for that ridiculous PR last week with the 495x7.

Front squats are getting there. Upper back is always going to be the limiting factor. Maybe I should do some tempo training so that I canā€™t stand up as quickly as possible before my back gives up.

Got a lot of volume in with the rowing exercises. Iso-row is love, Iso-row is life.

Total Volume: 39,145 lbs
Deadlift: 18,925
Squat: 7,500
Accessory: 12,720

373

Saturday - Volume Phase Ending - Week 3 - Day 4
Bench/Deadlift

Comp. Bench:
4x275
4x315
4x345 @ 7.5 (Big RPE PR. e1RM based on this)
4x355 @ 10 (PR. Video)
4x345 @ 9
e1RM: 418

Bench (Paused/Feet In Air, for Chaos and Pain Facebook 1.25xBW Challenge):
11x275 (PR by default I guess)

Double Pause Deadlift (Straps/Beltless):
4x315
6x4x365

Band Fly:
3x20 @ 2 Light

DB 3-Way Delt Raise (Rear/Lateral/Front):
3x8/8/8 @ 30s

I wasnā€™t expecting to crush 345 the way I did, but it was really easy. My previous PR being the same thing at an RPE 9, feeling like I could get 6-7 reps at 345 is crazy. The following set wasnā€™t nearly as good, but only on the last rep. I think I could have hit 355 @ 9 if I had been in a better position. The rep was probably the longest grind Iā€™ve ever had on bench and it really took a lot out of my pecs/shoulders, otherwise I would have kept benching for more volume.

Double paused deadlifts work well when I really focus on tucking my lats, which is not the case in my normal setup. If I can be doing double pauses with 455 in a few months, then that will mean my form on regular pulls should be getting a lot better.

Time for a deload/transition for Thanksgiving week. Iā€™m not exactly sure what Iā€™m doing still, but either intensity or volume is going to drop.

Total Volume: 26,905 lbs
Bench: 9,565
Deadlift: 10,020
Accessory: 7,320

Total Volume for Week: 135,825 lbs
Squat: 26,970
Bench: 28,750
Deadlift: 39,665
Accessory: 40,440

Volume basically went medium, low, high respectively for weeks 1, 2, and 3. Not on purpose really. Week 2 may have been an adaptive phase from week 1, and week 3 allowed me to show it.

374

Deload - Week 4 - Day 1
Squat

Banded Speed Squat for Time (Beltless):
3x315
8x3x315+Avg in 12:45

Squat (Beltless):
3x10x315

DB Side Bend:
3x15/15 @ 85

Lat Pulldown with Band:
4x12@ 120+Light

Triceps Pushdown:
3x15 @ 130

Deload week has begun. Iā€™ll only be lifting twice this week most likely, as Iā€™ll be away from any gyms from Wednesday til Sunday. Today went pretty well I guess. My back has been bothering me a bit since I last deadlifted and it was hurting during the squats from the pump it was getting, but it feels better now than before. Weā€™ll see tomorrow.

I tried to bench, but apparently I pulled my left pec on Saturday at some point. It canā€™t be too bad, because I donā€™t feel anything unless Iā€™m benching. Iā€™ll just take this week off at least and try to recover.

Total Volume: 40,815 lbs
Squat: 19,155
Accessory: 21,660

375

Deload - Week 4 - Day 2
Deadlift

Sumo Deadlift (Beltless):
8x3x405

RDL (Straps/Beltless):
3x10x315

Cable Low Row:
3x15x185

Weighted Planks:
3x0:45 @ BW+45

Pretty stress-free workout that I enjoyed a lot. The sumo pulls werenā€™t all the cleanest form Iā€™m sure, but for the most part I think it looked good. The bar moved quickly too.

RDLā€™s were done to try to match the volume of yesterdayā€™s squats and I beat it by 15 lbs overall.

I havenā€™t counted planks in my volume calcs, but Iā€™m starting to now, and I will just multiply the weight by the seconds. 45*45 = 2025 lbs seems to make sense.

Total Volume: 29,520 lbs
Deadlift: 19,170
Accessory: 10,350

376

Intensity Phase - Week 5 - Day 1
Heavy Squat/Bench

Beltless Squat (2x2 @ 90%, 3x2 @ 85%):
2x325 (55 lb. bar)
2x375
2x415
2x445 @ 8.5
2x465 @ 9 (PR)
2x465 @ 9.5
3x2x435 @ 8.5-9
e1RM: 498

Paused Squat (Beltless):
5x5x325

DB Incline Bench (Neutral Grip):
8x85s
4x8x100s

Cable Low Row w/ Pause:
4x8x165

Standing Single-Leg Curl:
3x15/15 @ 70

I got myself mixed up on what I was supposed to do because of looking at my girlfriendā€™s deadlift plan for the night and thought I was supposed to just work up to an RPE 9. Thatā€™s what I did when I hit my first set of 465, but then I realized I had another set to do with it plus 3 other sets. None of those were fun. 475 would have been 90% of my competition max, so 465 is probably well above 90% for beltless.

Paused squats went well. I need to add weight to them at some point though.

DB incline press felt fine. I was on a low incline, so my shoulders felt fine. Pecs didnā€™t cause any issues, but weā€™ll see on Wednesday if I can bench.

Total Volume: 35,055 lbs
Squat: 15,715
Bench: 7,760
Accessory: 11,580

377

Intensity Phase - Week 5 - Day 2
Bench/Deadlift

Paused Close Grip Bench:
4x275
4x315
4x335 @ 8 (-1 RPE PR)
4x340 @ 7.5 (5 lb PR)
4x350 @ 8.5 (15 lb PR)(Pecs were tightening up a lot after this, so I cut it here)
e1RM: 411.7

Deadlift w/ Chain (+80 lbs):
4x315+80
4x405+80
4x425+80 @ 8.5
5x4x405+80 @ 7.5-8.5 (I think all of this is a PR for volume)

DB Bench:
8x90s
2x8x120s
15x120s

Weighted Plank:
3x0:30 @ BW+70

Pretty pleased with how I was feeling during this workout. I was definitely not expecting to break my competition grip bench PR with close grip, but I did by 5 lbs. and a 1/2 of an RPE. 335 was somewhat hard, so I only went to 340, but I nailed my setup and it felt like nothing, so naturally I added another 10 lbs for 350.

I was very surprised about how good pulling felt. All of the worksets were really fast. I basically stopped to save some power for my main pulls on Friday.

Total Volume: 31,400 lbs
Bench: 15,340
Deadlift: 13,960 (For weight, I added half the chain to the bar weight. So 425+80 = 465 in volume calcs)
Accessory: 2,100ā€™

378

Friday - Intensity Phase - Week 5 - Day 3
Deadlift/Squat

Deadlift (Single Prong):
2x365
2x405
2x455
2x495
2x525
2x545 @ 10 (Got out in front of me)
2x545 @ 9.5 (Fatiguing at this point but pissed off)
2x545 @ 10 (Probably close to a PR at this intensity)
10x475 @ 10 (20 lb. PR. Straps used. Fuckin brutal)

RDL (Straps/Beltless):
3x6x365

Front Squat from Pins (Beltless):
4x5x225

Paused Squat (Beltless):
2x5x315
10x315 (Match PR)

Band Pallof Press:
3x15/15 @ Light Band

I didnā€™t feel all that amazing during this workout and therefore I decided to destroy myself for some reason. I hit the 545s at 10s because they felt bad, but I knew I could keep doing it at the same RPE. Then I decided to get an AMRAP for a PR. Should have probably stopped around rep 6, but I wanted it and got it. Boom, auto-regulation.

The rest of the workout I was ready to throw up. RDLs were tough, but moved well. I started doing regular front squats, but I got to 265 and failed technically on the second rep and decided to just go from pins at a lighter weight. Paused squats after were just to get more squat volume in for the week.

Total Volume: 34,380 lbs
Deadlift: 19,080
Squat: 10,800
Accessory: 4,500

379

Saturday - Intensity Phase - Week 5 - Day 4
Bench/Deadlift

Bench (Comp. Grip/Pause):
2x275
2x315
2x335
2x355
2x365 @ 8.5
2x385 @ 10 (10 lb. PR!)
2x365 @ 8.5
2x365 @ 9

SlingShot Bench:
3x4x365 @ 8-8.5
8x365 @ 10 (1 rep PR!)

Deficit Deadlift (Beltless/Straps)(Whyyyy?):
6x4x405 @ 7.5-8 (Speed was good. Everything hurts though)

Barbell Shrug (Straps)(Done at the top of deadlifts for extra stupid):
3x10x405

Cable Fly:
2x15 @ 60/side

Band Fly:
2x15 @ 1 mini/side

I guess this turned into an unplanned overreaching week, because these last 2 workouts were brutal and they were done within 13 hours of each other. I got a decent amount of bench volume in, and the average intensity per set was very high. Not pec problems whatsoever. I wish the 385 set was easier, but the second rep was a very hard grind. I want that for a triple soon though.

SlingShot bench went well. Got a lot of overload at a high intensity and then a rep out for the PR.

No need to talk about deadlifts. These plus last night crushed me. Moved well though.

Total Volume: 37,990 lbs
Bench: 12,820
Deadlift: 9,720
Accessory: 15,450

[b]Total Volume for Week: 138,825 lbs[b]
Squat: 26,515
Bench: 35,920
Deadlift: 42,760
Accessory: 33,630

380

Intensity Phase - Week 6 - Day 1
Rep Squat/Bench

Beltless Squat (4x4 @ 80%):
4x315
4x365
4x405
3x4x425 @ 8
7x425 @ 9.5 (1 rep PR!)
e1RM: 523

Paused Squat (Beltless):
4x315
4x4x365 (PR)
2x6x315

Military Press (Timed: 10 minutes):
6x135
6x6x155

Lat Pulldown (Timed: 3 minutes):
3x10x180

Ham Curls (Timed: 2 minutes):
2x20x80 (Hams cramping after 2nd set)

Hanging Leg Raise:
3x10

Now this was a good squat workout. Got a shitload of volume in at a pretty high intensity on both regular and paused squats. The regular squats moved pretty well and I stayed in my groove for almost all of the reps. Really happy with those.

Iā€™m trying a new scheme for paused squats, which is 4x4, 2x6. I do it so that Iā€™m using decently heavy weight (365 today) for a few sets and then backing off for a couple (315 today), rather than doing something like a 6x4 at a lower weight. I want to get these actually stronger instead of just using them as back off work to my regular squats.

I decided to start using time limits for my accessory work and this particular slot for bench. Squatting takes me about 1.5 hours, so Iā€™d rather do density work than spend another 45 minutes on other shit. 5-10 minutes will go to the bench slot and probably 3-4 minutes per accessory. Iā€™ll do that each day probably, since Iā€™ve been skipping accessory work so much.

Total Volume: 39,785 lbs
Squat: 23,295
Bench: 6,390
Accessory: 10,100