05/08
Squat w/ Wraps
135x5
135x5
135x5
235x2
315x2 belt on
405x2
475x2 wraps on
535x5 RIR 4
Leg Press Conventional DL Stance
495
3 sets of 20 reps
Lying Leg Curl
150
3 sets of 12 reps
160
1 set of 10 reps
Leg Extension
100
2 sets of 20 reps
Pete Rubish Hyperextensions
250
2 sets of 10 reps
Decided to do a small 5lb jump on my squat since it’s been 2 months since squatting with a belt and even longer with wraps. Felt awkward as I was feeling it out the first few reps.
Still increasing the hyperextension weight slowly, I want to try to set some rep PRs on it soon
7 Likes
05/09
Close Grip Bench TnG raw
135x5
135x5
225x3
260x2
305x1
360x4 + 1 Assist @ Lockout
360x4 + 1 Assist @ Lockout
360x4 + 1 Assist @ Lockout
Incline DB Bench
110s
1 set of 15
75s
2 sets of 25
Incline Plate Loaded Press
275
2 sets of 20
Close Grip Seated OHP / Psuedo JM Press
145x10
3 sets of 10 reps
Tricep Rope Pushdown (weight not important just focused on pump & squeeze)
2x20
5lb PR for my set of 4, super gassed from squats yesterday, everything was slow and heavy, elbows felt like shit. The sets of 4 were more sloppy than I want to admit, so I’ll just keep that video to myself lol. But still got my volume I wanted and still sets me up for next week when I’m fresh.
110s for 15 is a rep PR I’m pretty sure on the DB Bench. It’s been awhile since I went past 100s, so i have to really dig deep into my log. I was dying out very fast on everything. Still hit PRs on my accessories, still a productive day despite the fatigue.
The Close Grip OHP is an insanely hard variation that I’m loving, it feels much more like a French press at the bottom half as I bring it down towards my forehead, with mostly shoulders at the top end when I drive up, it obliterates everything. Loving this movement alot and it’s giving me the craziest shoulder/tri pump out of anything I’ve done
9 Likes
05/10
Raw Box Squat Sumo Deadlift Stance
135x8
225x8
315x8
405x8
475x10 RIR 3-4
Barbell Row
225x15
315x10
365x10
380x10
Leg Press Conventional DL Stance
585
3 sets 12 reps
Glute Press Machine
Full Stack
2 sets 25 reps
Pete Rubish Hyperextension
185x5
225x5
250x14
Early morning workout for me, deadlift/squat accessory day. The rack I was using was shit but wide enough to get into my sumo stance. Hit a PR on the rows & hyperextensions, wanted to get in and out I’m tired
7 Likes
Week 7 Training Recap
Alright. A lot of Mental Notes to unpack once again now that I’m deep into my training. The first note is fatigue. It’s not as bad as I thought it was going to be with 6x/wk frequency, it’s requiring some very specific lift and accessory choices, but it’s working. Bench is suffering the most from the high work load and I can tell it’s close to stalling, which is where my elbow wraps come in. I’ve got a plan for that but i’m still chipping away towards some raw bench goals first. I’d like to see what happens next week and i’ll adjust from there.
My Deadlift & Back frequency is just where I want it, not much change there, my back gets hit enough already. The squat frequency on the other hand I’m running into a few issues. I’m trying to juggle between 3 different things (S/B/D), and with the direction training’s heading, one of these things is going to suffer very soon if I don’t start prioritizing. My deadlift has been the strongest it has ever been right now, and I don’t want to lose that training momentum on it. I think my wrapped squat is probably going to be what sits on the back burner. I’m keeping Box Squats into the rotation. Between these two variations, I’m focusing more on the Box Squat. I’ll still be trying to keep the same frequency, but I’m not going to be nearly as aggressive with the weight jumps with the wraps. This is the first week back in a belt and everything feels 10x easier on the squat, didn’t realize how much it was helping till I threw it back on.
I’ve got some solid training goals for my compounds and indicator lifts I’m wanting to hit now that I’ve got an idea on where everything is at, i’m not stressing out too much about it though because shit happens, I hit what I can hit for the day and get out. Recovery hasn’t been a big issue, I’ve bought a Massage Gun and that’s helping alot. I still foam roll and stretch everyday, I feel pretty good going into the gym 9/10 times.
This week I bumped my calories up to 4300, a small increase. My daily average on MFP is 550g/85g/320g (C/F/P), this seems to be a good sweet spot for me, everything digests good, and fast, don’t feel very bloated. Still doing the Vertical Diet, and it’s still doing great for me. I still have my Pizzas, Ice Cream etc. every few days and its working good.
10 Likes
05/12
Close Grip Bench TnG
135x5
185x5
225x5
275x5
315x5
360x4
Elbow Wraps:
335x9
335x9
Close Grip Seated OHP / Pseudo JM Press
150x10
155x10
160x10
Incline DB Flye
110s
1 set of 10
70s
2 set of 20
Incline Plate Loaded Press
315
3 sets of 12 reps
Tired as shit, another early AM session. Bench stalled, all accessories are PRs. I’ll drop a bench day and see what happens, next week I’ll change some things up.
7 Likes
Go demolish a big breakfast somewhere
1 Like
The shit was heavy as fuck lol , I kicked them up and I was like holy shit
Go demolish a big breakfast somewhere
Unfortunately I had to drag my ass to work right after
Dang (work), I bet it was heavy lol. Seems like dumbbell pressing 110’s is enough of a pain in the rear to get in position. My pecs would strain for sure with flyes.
I always used to do them super strict with light weights and never got anything out of them so I quit doing them. Came back to them lately with heavier weight and slightly cheat form (press-flye) and actually find them much better for me.
1 Like
Yeah that’s how I kinda do them if it’s a PR attempt, most of my work I’m “cheating” on to be honest some way or another, but I always found at a certain point I’ll get that outta my head, and cheat a little or have some give in my form to progress with my strength and it carries over to the lower working sets, thats just what works for me though.
Partials, assisted reps, rack pulls/prog ROM, cutting depth a little, working on the boxes, pin pressing etc. I feel like all have their place, it’s just tying it all together to eek out strength on your compounds that can be a challenge.
Idk this could also all be backwards and I’m just pulling shit outta my ass lol sorry for the rant
4 Likes
I get it and agree with you. Besides it seems to be working well for you so haters can just shut-it.
1 Like
05/13
Sumo Deadlift TnG
135x5
225x2
315x2
405x2
500x2
565x1
585x10
DB Row
100s
3 sets of 20
Seated Cable Row
240x5
280
3 sets of 12
Lat Pulldown Neutral Grip
240
2 sets of 14 reps
Single Arm Lat Pulldown Plate Loaded
225
3 sets of 15 reps
585 for a 5lb 10 Rep PR. As the set went on I kinda cheated on the lockout and you can tell, just got fatigued and really wanted get those reps so I said whatever fuck it. I felt all the tension in the right spots, still happy with the PR. My straps were slipping near the end as well was fucking me up alot
8 Likes
05/14
Plate Loaded Flat Bench Press
135x7
135x6
Yeah, I stopped here. Felt noticeable pain right away in my left pec tendon on the negative and in the deepest stretched position with my first warmup set, just an injury waiting to happen.
Not bummed out about it, the rest is going to do me good, and it was about time I take a break from benching. I’ll pick it back up next week.
7 Likes
05/15
Box Squat Sumo Stance (Tap and Go)
135x5
225x5
315x2
405x2
495x12
Andrew Hause Barbell Row
225x5
315x5
365x5
405x8
Leg Press Conv DL Stance
405x8
495x8
585
2 sets of 20 reps
Cable Pull through (Slow Tempo)
Full Stack
3 sets of 25
Pete Rubish Hyperextensions
135x5
225x5
265x12
Mostly all PRs. I recorded the entire session, which I want to splice together later when I have the time
8 Likes
Your strength, wait, NO!
Might I say, your very existence is such an anomaly.
Stronk.
1 Like
I lost my subscription to adobe after effects so WeVideo is the best I got
3 Likes
