Pause Bench Close Grip
135 x 5
195 x 4
225 x 2
265 x 2
285 x 3
290 x 3 @ 3
290 x 3
285 x 3
285 x 3
Lateral Raise Machine 215 3x8
Ez Bar Reverse Curl 215 2x8
Standing One Arm Cable Curl 50 3x8
Chest Supported Plate Loaded Row 6pps 2x8
Rear Delt Flye Machine 200 3x10
I love watching KK deadlift. These videos amp me up.
37 secs, that is back goals - absolutely incredible.
Pause Squat - Beltless, SSB
135 x 3
225 x 3
275 x 3
335 x 3
345 x 3 @ 3
335 x 3
Incline Spoto Bench
135 x 7
185 x 5
225 x 5
240 x 5 @ 6
240 x 5
Stiff Leg Deadlift - Beltless
395 x 5 @ 6
395 x 5
Lying One Arm Skullcrushers DB 100s 2x8
Rear Delt Cable Flye 57.5 3x10
Not the greatest training session but that’s okay. One of those days
Comp Squat - Lowbar, Belt
135 x 5
225 x 4
275 x 2
345 x 2
385 x 3
405 x 3
435 x 1 @ 1
405 x 3
Comp Bench - Paused
135 x 5
195 x 4
255 x 2
305 x 1
325 x 1
335 x 1 @ 5
325 x 1
Incline Spoto Bench
205 x 5 @ 2
205 x 5
205 x 5
205 x 5
Belt Squat w/ Lat Bar - Conventional Stance
445 x 7 @ 5
405 x 7
Neutral Grip Lat Pulldown 280 2x8
One Leg Leg Press 1pps 1x8
Tricep One Arm Pushdown 115 2x8
Face Pulls 115 2x10
Been 6 weeks since I squatted with a barbell. My technique was much more fluid coming back, the ssb work seems to have paid off, felt way more stable and confident. I transitioned to heels during this time. might be a weaker short term but it’ll pay off long term.
really good session all around, bench moved pretty slow, think it was a shock to my upper body after taking a heavy single for squats again, scaled everything back a little lol
Also I have no idea what happened to my last post, I think I had accidently hit edit and had to delete it, I didn’t know how to undo the changes
Close Grip Bench - Paused
135 x 5
195 x 4
235 x 3
265 x 3
285 x 3 @ 2
285 x 3
225 x 5
One Arm Lateral Raise Machine 220 3x8
Ez Bar Reverse Curl 215 3x8
Standing One Arm Cable Curl 42.5 3x8
Neutral Grip Cable Row 320 3x8
Rear Delt Flye Machine 210 3x10
Had a little pec tightness, wasn’t going away on the 2nd set, sketched me out enough to call it a day. Accessories trending up and bar speed was quick despite that, so thats a good sign.
Pause Squat - SSB, Belt
335 x 5 @ 1
335 x 5
Incline Spoto Bench
225 x 5 @ 2
225 x 5
205 x 5
205 x 5
Stiff Leg Deadlifts - Beltless
405 x 5 @ 4
395 x 5
NG Cable Row 170 3x10
Lying DB Skullcrusher One Arm 80s 2x8
Rear Delt Flye Machine 215 3x10
Good session
Paused 2" Deficit Deadlift - Conventional, Stiffbar, Beltless
135 x 5
225 x 4
315 x 2
375 x 3 (Cluster Singles)
375 x 3 (Cluster Singles)
415 x 3 (Cluster Singles)
445 x 3 (Cluster Singles) @ 3,3,3
Close Grip Bench - Paused
135 x 5
195 x 4
255 x 2
295 x 2
325 x 1
345 x 1
375 x 3 @ 7.5
265 x 5
Pendlay Rows - Beltless
335 x 8 @ 6
335 x 8
Ez Bar Reverse Curl 205 4x8
One Arm Cable Curl 50 3x9
Rear Delt Flye Machine 205 3x10
PR on close grip bench. 2 RIR. I lost my positioning on the 2nd rep and it dumped down but I was able to recover
Comp Squat - Lowbar, Belt
135 x 5
225 x 4
275 x 3
315 x 1
385 x 3
385 x 3
395 x 3
395 x 3
425 x 1
455 x 1
480 x 1 @ 4
Comp Bench - Paused
135 x 5
195 x 4
235 x 2
265 x 1
280 x 2 @ 1
280 x 2
280 x 2
280 x 2
280 x 2
280 x 2
280 x 2
Incline Spoto Bench
205 x 5 @ 1
205 x 5
205 x 5
Belt Squat w/ Lat Bar - Stiff Leg, Conventional Stance
485 x 7 @ 4
485 x 7
One Arm Cable Lat Pulldown 80 3x10
Tricep One Arm Pushdown 135 2x8
Good session. Squat moved good
Larsen Spoto Bench - Close Grip, Paused
135 x 5
185 x 4
225 x 3
255 x 1
265 x 3 @ 2
265 x 3
265 x 3
265 x 3
Smith Machine OHP - Comp Grip, Paused
235 x 5 @ 2
235 x 5
Swiss Bar Hammer Curl 145 2x8
Standing One Arm Cable Curl 50 2x8
V Bar Cable Row 200 2x8
Rear Delt Flye Machine 165 3x10
Another great session. Transitioning to Larsen Close Grip Benching for a bit. Felt good coming back to it. Don’t think I’ve ran it in the last 10 or so months, forgot how much I loved doing it.
Pause Squat - SSB , Belt
145 x 5
225 x 4
315 x 2
355 x 1
385 x 5 @ 4
385 x 5
Incline Spoto Bench
135 x 5
185 x 4
235 x 3
265 x 5 @ 4
250 x 5
Stiff Leg Deadlift - Beltless
415 x 5 @ 5
415 x 5
One Arm DB Skullcrushers 80s 2x12
Rear Delt Flye Machine 215 3x12
Good session. Starting to push the weight a bit more after spending that last block working on technique and positioning.
On another note, lately I’ve been really feeling at peace with the whole lifting thing. I still have my goal to want to total 2K w/ wraps in the gym, and I’m doing everything I think I need to do to reach that goal eventually and my emotions lately have been really detached from the PRs and weight. It’s a strange feeling since i always used excitement, adrenaline, and main character energy (glad I’m out of that phase), to try to push me forward each week because I was unsure of where I’d end up in 5 years. But now that I’m at a level of strength where I can really make a genuine, realistic estimate of where I’d end up in another 5-10 years, it’s really been liberating and my focus has gotten a lot steadier and clear compared to the frenetic pace I set for myself.
It’s almost like I don’t care about the progression anymore but I still do? It’s a really strange in between that I’m stuck in, but I really like it. It feels calm and regulated. I’m still progressing and getting bigger and I know I’m not at my ceiling yet. Maybe thats why I’m trying to do what I can to stay lifting for as long as I can.
Paused 2" Deficit Deadlift - Beltless, Stiffbar, Conventional
135 x 5
135 x 4
225 x 4
225 x 3
315 x 1
375 x 5
405 x 5
460 x 5 @ 4
Larsen Paused Close Grip Bench
135 x 5
185 x 4
225 x 2
265 x 2
305 x 4 @ 5
305 x 4
305 x 4
Pendlay Rows - Beltless
335 x 6 @ 4
335 x 6
Plate Loaded KB Swing
100 x 8 @ 3 correction
100 x 8
100 x 8
Ez Bar Reverse Curl 165 2x8
Standing One Arm Cable Curl 65 2x8
Rear Delt Flye Machine 175 3x12
Great great session. First time touching 5s in a long time for deads, form has really cleaned up a lot.
I found out this gym has plate loaded KB attachments. I’ve been wanting to program these in for so, so long ever since I saw Konstantine Konstantinovs use it to support his deadlift training, but found that the commercial bells never went heavy enough for me. I can finally get some form of progression here, starting with the rogue one first before moving onto the big one. It felt really good
Comp Squat - Lowbar, Belt
135 x 5
185 x 4
225 x 4
275 x 3
345 x 2
385 x 4
385 x 4
385 x 4
415 x 1
445 x 1
475 x 1
500 x 1 @ 4
Comp Bench - Paused
135 x 5
185 x 4
225 x 3
255 x 2
285 x 7 @ 3
255 x 7
225 x 7
Incline Spoto Bench
210 x 5 @ 2
210 x 5
210 x 5
Belt Squat w/ Lat Bar - Stiff Leg, Conventional Stance
495 x 7 @ 5
475 x 7
One Arm Cable Lat Pulldown 120 3x8
Tricep One Arm Pushdown 57.5 3x10
Top single moved very good. I’m really liking the reverse pyramid setup I have going on with squats, taking my backdowns first seems to really help me rehearse and keep the RPE honest for my singles.
Larsen Spoto Close Grip Bench - Paused
135 x 5
185 x 5
225 x 5
245 x 2
275 x 3 @ 4
275 x 3
275 x 3
Seated Smith Machine OHP - Comp Grip, Paused
265 x 5 @ 6
265 x 5
Swiss Bar Hammer Curl 175 2x8
Standing Cable Curl 85 2x8
Neutral Grip Cable Row 300 2x8
Rear Delt Flye Machine 220 3x12
Pause Squat - SSB , Belt
135 x 5
185 x 4
225 x 3
275 x 2
345 x 1
375 x 1
395 x 5 @ 5
395 x 5
Incline Spoto Bench
135 x 5
185 x 4
235 x 3
260 x 5 @ 3
260 x 5
Stiff Leg Deadlift - Beltless
315 x 5 @ 2
315 x 5
One Arm DB Skullcrusher 85s 3x8
Rear Delt Flye Machine 235 3x10
Chest Flye Machine 135 3x15
Great session, SSB moved very smooth and strong, solid pauses, good depth, and control, although I’ve hit heavier top ends this would be a PR with the paused variation and I’m very happy with this. Decided that Stiff legs were gonna be lower intensity to help save my back for this upcoming week.
Live to fight another day, not die the same day 
Pause 2" Deficit Deadlift - Stiffbar, Beltless, Convetional
135 x 5
225 x 4
315 x 3
385 x 1
425 x 1
470 x 5 @ 5
405 x 5
Larsen Close Grip Bench - Paused
135 x 5
185 x 4
225 x 3
285 x 3 @ 4
285 x 3
285 x 3
285 x 3
285 x 3
Plate Loaded KB Swing
135 x 8 @ 5
135 x 8
Chest Support Plate Loaded Row 4pps 3x8
Ez Bar Reverse Curl 185 3x8
Standing Cable Curl 70 3x8
Rear Delt Flye Machine 135 3x15
Hell of a session, exhausted.
Comp Squat - Lowbar, Belt
135 x 5
225 x 4
275 x 3
345 x 1
365 x 2
385 x 2 @ 3
375 x 2
365 x 2
Comp Bench - Paused
135 x 5
195 x 4
255 x 2
295 x 2
325 x 1
345 x 1
375 x 1 @ 5
295 x 3
295 x 3
295 x 3
Incline Spoto Bench
185 x 1
235 x 1
260 x 1
285 x 5 @ 5
275 x 5
Belt Squat w/ Lat Bar - Stiff Leg, Conventional
405 x 7 @ 3
405 x 7
405 x 7
Seated Hamstring Curl 185 3x8
One Arm Lat Pulldown 140 3x8
Tricep One Arm Pushdown 87.5 3x10
Tweaked my back yesterday helping my wife’s fam move stuff. Not super bad thankfully but angry enough for me to think about it and decide to push my heavy single to next week. I was able to get good technical work in to keep me fresh and all my other work pain free.
Leaving the gym feeling pretty great after all that, so that’s a good sign.
Larsen Spoto Close Grip Bench - Paused
135 x 5
184 x 4
225 x 3
265 x 2
305 x 2 @ 3.5
305 x 2
290 x 2
290 x 2
285 x 2
Smith Machine Seated OHP - Paused, Comp Grip
280 x 5 @ 6
280 x 5
Swiss Bar Hammer Curl 180 3x8
Standing Cable Curl 105 2x8
Neutral Grip Cable Row 330 3x8
Rear Delt Flye Machine 240 3x10
Pec Flye Machine 130 3x15
Feeling great leaving the gym. Today is a good day.
Indeed! 
Pause Squat - SSB, Belt
160 x 3
250 x 3
290 x 2
340 x 1
380 x 1
410 x 5 @ 5.5
410 x 5
Incline Spoto Bench
135 x 5
185 x 4
205 x 5 @ 1
205 x 5
205 x 5
205 x 5
Sumo Deadlift - Paused, Raw, Belt
155 x 5
245 x 4
355 x 2
405 x 2
445 x 1
480 x 1
505 x 3 (Cluster Singles) @ 3,6,5
505 x 3 (Cluster Singles)
One Arm DB Skullcrusher 95s 3x8
Rear Delt Flye Machine 130 3x12
Pec Flye Machine 150 3x12
Awesome session. PR on SSB, lots of room left here to grow. Squatting without a mirror felt great, I’m going to need to get used to it because I’ll be going to this gym on Friday/Sunday. Vasa Tuesday/Wedsnday. So all reps Friday gotta be sunk. It’ll do me some good.
Going back to regular paused deads, felt a little awkward coming back. Give it a couple weeks and I’ll find the groove again.
Conventional Deadlift - Raw, Belt, Kilo Plates
155 x 5
155 x 5
245 x 4
375 x 2
415 x 1
465 x 1
505 x 1
550 x 1
575 x 1 @ 5
485 x 3 (Cluster Singles)
455 x 3 (Cluster Singles)
Larsen Close Grip Bench - Paused, Kilo Plates
155 x 5
185 x 4
245 x 2
265 x 2
305 x 2 @ 3
305 x 2
305 x 2
305 x 2
305 x 2
Stiff Leg Deadlift - Belt, Straps
440 x 5 @ 6
440 x 5
NG Cable Row 180 3x12
Ez Bar Reverse Curls 185 2x8
Standing Cable Curl One Arm 80 2x8
Rear Delt Flye Machine 170 3x10
Pec Flye Machine 170 3x10
Exhausted. Couldn’t go to the other gym they were holding a comp so I went here. First time touching 575 in quite a bit, felt a little rusty but moved about the smoothest and fastest it has for me, lockout got cleaned up and I’m a lot more efficient. Good.
Have a tooth extraction this upcoming Sunday, so I’ll be out for a few days resting. Planning to shift some days around next week, deload the week I get my tooth removed, everything should pan out nicely.
