Highbar Squat
455 x 1
500 x 2 (85%) RPE 7
440 x 5 (74%) RPE 5
415 x 5 (70%) RPE 4
Pause Close Grip
135 x 5
225 x 1
(Nah, switch)
Paused Seated OHP
135 x 5
185 x 3
205 x 10 RPE 6
205 x 10 RPE 8
Pause Sumo Deadlift
535 x 3 (82%) RPE 7
485 x 3 (75%) RPE 5
425 x 5 RPE 4
Tricep Overhead Extension 67.5 4x8
One Arm Rear Delt Flye 260 2x15
One Leg Hamstring Curl 145 3x8
@atlas13 the belt did great. It stood up to my “field test” haha.
Have alot of rebuilding left to do still, the weight drop has really fucked up my leverages
My back started acting up on deadlift but still managed to get my work done. Bicep tendonitis also fucked me up on bench so I did some easy rep outs on the shoulder press.
Edit: oh yeah. My training partner knows who I was talking about when I told him the story. He basically said “oh yeah , he’s an asshole”. Lol
Hell yeah man.
Why the swap from bench to overhead? Pec bothering ya?
Yeah, the entire right arm. Pretty sure its tendonitis coming from the squats and then from my bench on weds night, I felt a little flutter in my upper pec with 365, it doesn’t feel strained though. Thought it was just smart to set it aside for now. Worst case scenario I just hit the OHP hard as hell and blast my triceps with skullcrushers or something.
I’ll probably take a sort of heavy deload in the next 2 weeks before planning my program out for real
Conventional Deadlift
135 x 7
225 x 7
225 x 4
315 x 2
405 x 2
455 x 1
495 x 1
545 x 1
585 x 1 RPE 7
475 x 3 (80%)
475 x 3 (80%)
440 x 5 (74%)
Pendlay Row
405 x 5 (69%) RPE 5
405 x 5
Pause Close Grip Bench
45 x 20
45 x 10
135 x 8
185 x 4
225 x 2
275 x 1
305 x 1
345 x 3 (85%) RPE 6
320 x 3 (79%)
295 x 3 (73%)
280 x 3 (70%)
Lat Pulldown
250 x 8
250 x 8
One Leg Hamstring Curl
160 x 8
160 x 8
Reverse Curl Ez Bar
155 x 10
155 x 10
Preacher Curl
135 x 8
135 x 8
Hell of a workout. First time pulling over 500 with my conventional stance in about 9 months. Based off the RPE and Speed, I’m thinking I’m around 630 detrained. But for safe measure I’m going off a training max of 595.
I really only did sumo because of it being easier on my psoas, but based how I feel atm, it’s bombs away it seems like. I’ll have to see how I feel tomorrow.
I switched to triples for close grip bench. I want to see how that affects my pressing on Tuesday compared to the heavy singles.
I used a completely different setup for my conventional deads than the past. I made the belt loose, shifted it above my belly button instead and pulled up and back with the lats instead of letting em hang. I also shifted my shins towards the bar by another inch or two instead of mid foot and brought my stance just a bit in from shoulder width
This felt really fucking good. For some reason I got a lot more hamstring and quad engagement that I was missing, which I feel like doesn’t really make sense with a closer stance but I felt stacked so.. can’t believe I was pulling the way I did for years.
Lowbar Squat
45 x 25
155 x 6
275 x 4
345 x 2
405 x 1
455 x 1
495 x 1
545 x 1
590 x 1 RPE 9
475 x 3
475 x 3
475 x 3
Pause Comp Bench
45 x 25
155 x 5
185 x 4
225 x 3
275 x 2
315 x 1
335 x 1
365 x 1
385 x 1 RPE 9.5 (oof)
330 x 3, 330 x 3
290 x 5
Incline Bench Spoto Press
275 x 5 RPE 6
275 x 5
Lat Pulldowns 260 3x8
Tricep Pushdowns 87.5 2x15
Lying Leg Curls 185 3x8
Squat moved slow but still with some pounds left. Next week will be my last week before deloading so that I can line the blocks up with my training partner.
Comp Bench moved like trash, my butt came off again. incline Bench moved really well though, felt better than flat benching lol.
Also I am slowly bringing my grip in to account for my leverage change
Paused Close Grip Bench
45 x 25
135 x 6
185 x 4
225 x 2
275 x 2
325 x 1
350 x 3 RPE 8
305 x 3
290 x 3, 290x 3
One Arm Lateral Raise Machine 135 3x12
Cable Reverse Curl 135 3x12
One Arm Rear Delt Cable Flye 50 3x12
One Arm Cable Row 235 2x8
One Leg Hamstring Curl 165 3x8
Bicep Curl 150 3x10
Experimenting with 4x/WK Benching. Me and my training buddy both already do back to back bench days but he added in another close grip day on Sunday, we’ll see if I can tolerate it or not.
the heavy triples day today really beat me up already so I think if I’m going to make this work, the percentage has to be under 80% for one day. I think the order needs to be flipped where my heavy close grip triples are on Sunday, probably drop the volume, and then blast the sub 80% Volume Triples today
(Wednesday) instead of vice versa. The 90%+ single yesterday really took me out on top of the pain from squatting.
Deadlift technique is getting better week by week. Really focused on honing this in before I push it hard and heavy next block.
Pete rubish’s way of pulling seems the best suited to me, it also looks the most natural and has the best start position for me. There’s a few things I still need to fix which my training partner pointed out, we’ll get there.
I’m planning on switching to my old olympic shoes for Fridays squat day. See if it makes a difference from flats to help my depth
Conventional Deadlift
155 x 5
275 x 4
345 x 2
405 x 1
495 x 1
550 x 1
600 x 1 @ 6
675 x 1 @ 10
485 x 3
Pause Close Grip Bench
155 x 6
185 x 4
225 x 3
275 x 2
315 x 2
365 x 2 @ 8
325 x 3
300 x 3
280 x 5
Lat Pulldown
200 x 15
220 x 12
240 x 10
Hammer Curls
60 3x12
Incline Bicep Curl
60 3x12
Hell of a workout but I went for broke. I’ll be smoked for next week but that’s okay.
I’m still really unsatisfied with the deadlift PR now that the excitement has died down. I should’ve used straps and that decision is gonna haunt me for sure.
I’ll count it as a soft lockout unlike my 675 sumo with the plates falling off which in hindsight I wasn’t really happy with.
This is the 2nd time I’ve pulled 675, so I know now that I have it in me to hit this in both stances on any given day with the proper recovery and fatigue management.
I deleted my last post to make it less cluttered, I’ll post the link down here. I got a little excited lol.
Thanks man. I’m still iffy about it lol. I keep rewatching it over and over and that last 1-2 inches when my grip started slipping really fucks with me mentally, like a lot.
I’m trying to cheer myself up because its still 675 raw with my grip limiting me the last literal inch.. has to count for something, 675 has always been the biggest hallmark in my eyes, I’ve seen 400 benches and 600 pound squats and 600 deads all the time but I have never seen someone pulling 675 outside my training buddy. Just wish I could’ve locked it out fully
I’m really close to finding the right deadlift technique for me I still have an issue with stiff legging it which always ends up in me doing that weird ramp around the knees because of bad positioning but this setup is the best by far.
Lowbar Squat
155 x 2
275 x 2
345 x 2
395 x 1
430 x 1 RPE 5
410 x 3
385 x 5
385 x 5
385 x 5
Pause Bench
155 x 7
185 x 5
225 x 3
275 x 2
325 x 1
365 x 1 RPE 7
330 x 3
315 x 3
295 x 5
280 x 5
Incline Spoto Press
185 x 5
235 x 5
290 x 5 RPE 7
285 x 5
One Leg Hamstring Curl
165 3x12
Lat Pulldown
220 x 12
240 x 10
260 x 8
Tricep Pushdowns
87.5 3x15
Very chill session. I felt a little fatigued from Sunday but not much. Felt a little tight in the adductors and hip, good call to cap it at 430.
I should be fine to continue with my regular working sets on Friday, Sunday will have to change though. I’ll probably work up to a low RPE single around 555-575 depending.
I’m using this to bridge straight into my week 1, basically taking the same singles again, so nothing has really changed and honestly this benefits me more than anything and I’ll probably see a good bump in performance
Beltless Paused Highbar Squat
155 x 5
275 x 4
345 x 3
405 x 1
440 x 1
485 x 5 @ 7.5
450 x 5
415 x 5
Incline Spoto Press
135 x 5
185 x 4
235 x 3
290 x 5 @ 5
290 x 5
Beltless Paused Conventional Deadlift
125 x 1
215 x 1
306 x 1
395 x 1
485 x 1
535 x 3 @ 7
470 x 5
One Arm Cable Row 240 3x8
Hammer Curl 80 3x10
Incline Curl 50s 3x10
Rear delt Flye machine 260 3x10
Incline bench and deadlift are both moving really, really well. My flat bench are taking a little hit in terms of power and speed but its okay. I’m assuming most of the recovery is going towards the close grip & incline benching
Me and my wife really love Red Hot Chili Peppers and The Rolling Stones, so I tried to come up with something. I really wish I still had my old mics and recording software to try to add a bit more layers to it but the important part is that I made it with her in mind, so that supersedes anything lol.
I know its not really training but I do like to share my music, probably the second biggest passion behind powerlifting that i’ve been doing for even longer
Close Grip Bench is a PR. 360 for a triple with 2 in the tank, speed was awesome. This top triple was super important and needed to hit it. Competition Bench should be sitting around 430 paused right now with a good peak
Single on deads moved real smooth, good top weight still feeling a little fatigued from Sunday
Very close to the setup that feels good to me, I’m right there, goal is to replicate it every time.
