05/31
Conventional Deficit Deadlift
135x5
225x3
315x2
405x1
495x1
550x10
Seated Cable Row
200x8
240x8
Full Stack x 12
Lat Pulldown Wide Grip
180x8
200x8
220x8
240x8
Barbell Hyperextensions
135x5
225x3
275x2
315x8
Session was crazy with the homies. Hit a 20lb deficit PR and a 15lb PR on my hyperextension.
Deficit was sloppy, back rounded a little at the end and it was ugly, but still hit that shit and I’m happy.
Form hella ugly , got a little excited lol
The energy from that cameraman is off the charts lol, crazy set :]
Thanks, we met a few weeks ago and he’s been training with me almost every night since, craziest hypeman.
I went a little psycho with the reps because of it, he was amping me up so much from the start of the workout
Training Recap
Nutrition Notes:
As of late (the last 3ish weeks), i’ve really not had that much of an appetite, I’ve been dipping down into a deficit most days.
It doesn’t seem to be affecting my performance, energy levels or mood that I notice. I also am ignoring it which I tend to do for alot of things, but I feel quite good right now.
Bench:
Really unfortunate I got injured when my bench was at its strongest, it’s been getting better and better, when i’d cross my arm over, the pain would be situated right at the tendon at peak contraction, but that pain has pretty much disappeared, its there but it’s minimal.
Next week, i’m going to try to get the board and start training it. I’ll have to suck it up and use it for the foreseeable future but oh well. It’s better than not benching.
I think I can still progress on my Seated Overhead Press and Tricep Movements during this time, which I will be hammering hard. If I can build up a significant base with all my accessories, I still think this is going to allow me to hold onto all my strength, and honestly, it’s probably going to set me up for a big PR after a week or two back training it at 100%.
Deadlift:
Oh boy. It’s been intense but my body is holding up very well, no tweaks or injuries to note here. Looking back on it, the sheer amount of Posterior Chain work is probably contributing to that.
Both my Conventional and Sumo Deadlift are making huge strides in progress. I can tell everything is getting strong. I haven’t been able to max out the cables for easy reps yet until last night, I could have maxed out with the lat pulldown. When it comes to Back Accessories using Cables, its the last to follow in the “chain of strength” for me, so if those are going up, that is a very good sign because that means my strength and accessories are all tying into one another perfectly.
I’ll be rolling with deficits for one more week, maybe two, because i’m really enjoying training it right now. I don’t like setting weight or rep goals anymore because it fucks with my head, so my goal right now is to just get dummy strong.
Squat:
Squat is still on the backburner and I haven’t really been pushing it hard. In the next 6-8 weeks i’m going to be scaling back my deadlift training and trying to push those wrapped numbers up. The plan isn’t really all there, but it’s a bit of a ways away so im not going to bother figuring it out. I’ve been getting that itch to want to squat heavy again and I know it’s just gonna get stronger lol.
Close Stance Squatting has really been feeling good. My Inner Thighs get smoked every single time from them, and I actually do feel like it’s been helping me on my deadlift, but it’s too early to tell what exactly its helping. I’m going to stick with these for 1-2 more weeks before going back to Box Squatting.
Leg Accessories have been progressing nicely, not much to note there. Next week i’m going to be trying out the Nordic Curls and Speed Deadlifts.
Other Notes:
I’m not sure what direction my training is going at the moment. I really enjoy the offseason type of training i’m doing, and honestly, I’m pretty content at the moment just pushing up the Reps and Weight. It’s still helping strength in the lower ranges but it’ll take some time to peak it. I really don’t feel the need to go maximally all out, not quite yet. This could change though, as most my plans do.
Meeting my boy Foster a few weeks ago has changed everything. It’s a blessing to find a training partner that has crazy energy. He isn’t nearly as advanced in strength, but that doesn’t even matter, he has some of the craziest, most intoxicating energy, and I feed off that in training. Dude brings the hype thats for sure
@LoRez Your format of logging notes was much cleaner so I borrowed it haha
the bar is going to run out of room soon 
06/02
Spoto Press Paused
135x5
135x5
135x5
185x5
205x5
225x5
245x5
275x12
185x20
Seated Overhead Press
135x5
155x5
175x4
210x4
220x4
Elbow Wraps On
235x4
250x4
260x4
270x3
DB Neutral Grip Skullcrusher (One Each Hand)
55x12
50x15
40x20 (failure)
Rear Delt Flye (Slow Tempo)
200x12
210x12
210x12
Pec feeling a lot better. Still felt some minor strain on my Spoto Presses the last 2 reps as I started pushing harder. Slower on the way down with a quick pause for each rep.
No pain at all on my Shoulder Press, I moved my grip out by about an inch and decided to go heavy since my training partner showed up while I was warming up.
Also, I was told I haven’t been doing a French Press, I’ve been doing it with two, one in each hand and laying down, I guess it’s a Skullcrusher? I don’t know
06/03
Barbell Row Andrew Hause Style
135x5
135x5
135x5
225x5
315x3
365x2
405x10
385x14
Leg Press (Conventional Stance) Slow Tempo, Constant Tension
405
2 sets of 30 reps
Glute Ham Raise
BW x 14
BW x 14
BW x 14
Standing Leg Curl
70x15
70x15
Got about 4 hours of sleep. Unfortunately the downsides of living with family is a bunch of loud kids
The gym unfortunately did not have anything for me to do Nordic Curls on, but they do have a GHR thing, I don’t know if it’s the same thing as a Nordic Leg Curl, but I extended the pads all the way out so it was primarily hamstring focused. It felt very good, never done them before, way better feeling than the machines.
I stayed with 405x10 just to get more reps in before I try setting a 10 rep PR in the future. Dropped down and hit a rep PR with 385. Pretty much a lighter day but still intense.
Another note: one of the guys I met a few weeks ago hit a 15lb bench PR with 270 today, after taking my advice and utilizing some of my tips, felt proud
That’s some strong rowing mate, nice work.
Thank you for the compliment, appreciated
Konsu do you have a video of these “Barbell Row Andrew Hause Style”? I can’t seem to find a video of hause doing rows but haven’t watched a lot of his videos yet tbh.
My bad, I should’ve linked them. They’re buried pretty deep in his training videos so it’s hard to find. These are the two main ones. The first one is right at the beginning and the second video is at 4:35.
Thank you sir!
There’s absolutely no judgment in me saying this.
I’m actually really surprised at how explosive and “cheaty”/“sloppy” almost all of those movements are. I’m certainly not going to argue with results. I just haven’t seen many people at a top level perform like that.
Yeah, it’s not very strict, I also noticed this pattern with a lot of the greats early on. Ernie Lilliebridge JR, Chris Hickson, Pete Rubish, Andrew Hause, George Leeman, Larry Wheels, Kevin Oak, and I’m sure the list goes on and on, even then it’s all subjective.
Anyways, from what my little pea brain can gather from that pattern personally is that maybe sometimes, you just have to say fuck it and try to get the extra rep
06/04
Reverse Red Band Bench Press (Paused) (Added Assistance Roughly 50-60lbs)
185x5
225x5
275x5
295x5
325x5
355x5
375x5
395x5
405x5 RIR 0
2" Board Press Paused
225x5
265x5
295x5
315x5
315x5
Seated Wide Grip OHP
135x4
185x4
225x4
Elbow Wraps On:
245x5
245x5
245x5
Did what I could. Pec felt okay with 315 off the boards, still have some pain and it did get aggravated a little. My gym has the power rack that’s able to be used for reverse banded benching, since I didn’t have a slingshot that’s what I used.
Gave me about 50-60lbs based off my 5RM, which is about what I could hit whenever I’d use the red in the past. Nice way to overload without pain. Not something I do often because I feel like it doesn’t help much outside of when injured.
Widened my grip for the OHP just to change it up
Note: met a guy from South Korea today, real nice. We exchanged numbers, he said he wanted me to send videos of my S/B/D just so he could learn and also ask for advice, so that was cool. Sad he goes back in a couple weeks.
06/05
Paused Deadlift Conventional
245x2
325x2
415x1
465x1
505x5
550x5
Conventional RDL
315x25
405x20
505x12
Pullups (1m Rest)
12
8
7
Single Arm Plate Load Lat Pulldown
2 sets of 20 burnout
Just wanted to have some fun and grind today, changed up a lot of stuff I usually do.
I went to a different gym because they have a woman’s bar and I honestly just wanted to fuck around with it. A lot thinner and whippier, it’s also 35lbs so I took that into account. I wanted to see if I could make a makeshift Kabuki Bar by putting the plates out to the end, and yup, it was weird to pull on, I could pull slack out of 245, very unstable at the top.
Could see me using it for big PRs in the future
Looks like you had fun today!
