The Really Heavy Method

Training Training Logs
1157

Pause Squat - SSB, Heels, Sleeves, Belt
155 x 5
245 x 4
335 x 2
385 x 2
405 x 1
435 x 1
455 x 5 @ 7
355 x 5

Larsen Close Grip Bench - Paused, Raw
135 x 5
235 x 4
265 x 3
295 x 2
315 x 1
335 x 1
365 x 2 @ 5.5
365 x 2
365 x 2
365 x 2

Stiff Leg Deadlift - Beltless, Straps
465 x 5 @ 5
465 x 5

KB Swing Plate Loaded - Raw
235 x 7 @ 7
235 x 7

Ez Bar Reverse Curl 195 3x8
Standing Cable Curl 170 3x8
Neutral Close Grip Lat Pulldown 260 3x8
Rear Delt Flye Machine 210 3x8
Pec Flye Machine 180 3x12
Leg Press 225 3x12

Great session. Very nice. I decided to ditch the belt for stiff leg work because it was pissing me off and it felt better lol. Guess I won’t be using a belt for now. Bench moved great, set the pins one notch lower so my unrack was all fucked but still moved good.

This is starting to get ridiculous , but , it’s finally feeling heavy as fuck for me. This seems to be a sweet spot. Awesome.

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My gym also got these new hooks that basically act as a monolift, the hooks kick back once you lift it off. I’ve seen them before, I gave it a test run, game changer, I don’t really see me using this alot unfortunately but it felt nice since it was a special occasion.

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Summary

I felt kinda bad after the fact that I straight up said “no” to someone asking for a spot. In my defense, I DID offer to spot him after my bench work. But I was being honest with him and said I can’t be mentally out of my groove for the larsen close grip work. Im not sure if that makes me an asshole or not. I’m so used to being left alone these day, its been my new normal.

Its also interesting to see that the amount of people who used to come up and ask for advice or congratulate me was often and frequent a couple years ago, but as I’ve gotten much stronger and bigger, its dropped to zero. It’s partially my fault, I rarely am willing to give advice anymore. Its a waste since no one does anything with it. Just some observations I’ve noticed in the gym, really triggered by someone coming up and saying ‘nice job’ and me realizing I don’t even register it anymore.

6 Likes
1158

Congrats on the RPE PR. That moved quick.

1 Like
1159

Considering my back was severely fucked up 7 days before that, I was very happy with the outcome lol.

What’s crazy is that conventional isn’t my strongest stance. I get a little more out of sumo. My true peak strength is sitting around 730 or 740 right now. I may not be able to hold onto that raw yet, but, its definitely possible with straps. Its something I can pull out if I ever decide to compete.

Now, old me would’ve actually tried to max out to see, but these days, I get a lot more satisfaction in holding back and knowing i can do it.

3 Likes
1160

Comp Squat - Heels, Raw, Belt
135 x 5
225 x 4
275 x 3
345 x 2
385 x 2
425 x 1
455 x 1
475 x 1
500 x 1 @ 4

Comp Bench - Paused , Raw
135 x 5
235 x 4
265 x 3
295 x 2
315 x 1
335 x 1
355 x 2
375 x 1 @ 4.5

Incline Spoto Bench - Paused, Comp Grip, Raw
305 x 5 @ 6.5
305 x 5

Pullups - Deadlift Width Grip
BW x 17 @ 4
BW x 17

Belt Squat w/ Lat Bar - Stiff Leg, Conventional Stance
660 x 7 @ 5

Paused Pendulum Squat - Heels, Sleeves
155 x 7 @ 6 (holy crap)

Tricep One Arm Pushdown 87.5 2x8
Pec Flye Machine 185 2x12

Nice start to deload week. Much needed. Hit a volume PR on incline with 305. Very nice.

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Gym got a pendulum squat like yesterday. I was like wtf. Obviously I was going to try it. This shit was humbling as hell and felt sucky. Which is exactly why I’m going to do it.

4 Likes
1161

Larsen Spoto Close Grip - Paused, Raw
135 x 5
235 x 4
265 x 3
295 x 2
325 x 1
345 x 1
370 x 2 @ 6.5
370 x 2

Smith Machine Seated OHP - Paused, Comp Grip, Raw
330 x 5 @ 7
320 x 5

Ez Bar Reverse Curl 195 2x8
Cable Curl Straight Bar 95 2x8
Close Grip Neutral Cable Row 420 2x8
Rear Delt Flye Machine 270 3x8
Pec Flye Machine 260 3x10
Leg Press 225 3x12

5lb PR on my bench work for today, nice. RPE dropped significantly on OHP, so PR there. Had some reps left.

Summary

I started doing some armwrestling accessories again, nothing crazy, just pulling up a box and practicing side pressure off the cables, I keep it pretty light. I won’t log it but I’ll probably occasionally mention it

6 Likes
1162

Pause Squat - SSB , Heels , Sleeves , Raw
135 x 5
225 x 4
275 x 3
345 x 2
385 x 2
405 x 1
440 x 1
470 x 5 @ 7.5
355 x 5

Incline Spoto Bench - Comp Grip, Paused , Raw
135 x 5
235 x 4
265 x 3
285 x 2
305 x 5 @ 5.5
305 x 5

Paused 1.5" Deficit Conventional Deadlift - Stiff Bar, Belt, Raw
265 x 2
375 x 2
435 x 1
495 x 2 (Cluster Singles) @ 3,3
495 x 2 (Cluster Singles)

Tricep One Arm Pushdown 80 2x9
Rear Delt Flye Machine 260 2x12
Pec Flye Machine 225 2x12
Plate Loaded Hack Squat 225 2x12

New jobs been kicking my ass but been getting it done. Hit a 15lb SSB PR, good stuff.

5 Likes
1163

Conventional Deadlift - Kilos, Raw, Belt
155 x 5
265 x 4
375 x 3
435 x 2
495 x 1
535 x 1
565 x 1
590 x 2 (Cluster Doubles) @ 4,5
440 x 2 (Cluster Doubles)
440 x 2 (Cluster Doubles)

Larsen Close Grip Bench - Paused, Raw
135 x 5
235 x 4
265 x 3
305 x 2
305 x 2
315 x 2 @ 2.5
315 x 2

Stiff Leg Deadlift - Beltless, Straps
445 x 5 @ 1

Plate Loaded KB Swings
255 x 7 @ 3

Ez Bar Reverse Curl 195 2x8
Standing Cable Curl 160 2x8
Plate Loaded Row 4pps 2x8
Rear Delt Flye Machine 175 2x10
Pec Flye Machine 175 2x12
Leg Press 245 2x12

Me and the wife finally got finished moving yesterday and settled in. My ACs busted and it was hot out. That was hell, thought I was gonna die of heat stroke lol. Good end to week 1 regardless. Top set of deads moved alright, the Friday SSB work really took a lot outta mem

I haven’t recorded my stiff leg form in a bit so did it again today. I was looking pretty jacked here.. considering I eat fast food literally every day, I would consider this a win lol. Crazy how much lighting can change how you look.

8 Likes
1164

Comp Squat - Heels, Sleeves, Raw , Belt
135 x 5
225 x 4
275 x 3
345 x 2
385 x 2
415 x 1
445 x 3
445 x 3
445 x 3
475 x 1
505 x 1
530 x 1 @ 5

Comp Bench - Paused , Raw
135 x 5
236 x 4
265 x 3
295 x 2
315 x 1
335 x 1
355 x 2
355 x 2
355 x 2
375 x 1
385 x 1 @ 5.5

Incline Spoto Bench - Paused , Raw , Comp grip
236 x 2
265 x 2
295 x 2
315 x 5 @ 7
300 x 5

Pullups 3-0-1 Tempo - Deadlift Width Grip
BW x 9 @ 4
BW x 9

Belt Squat w/ Lat Bar - Conventional, Stiff Leg Stance
685 x 7 @ 5
660 x 7

Plate Loaded Hack Squat - Flats, Squat Stance
315 x 7 @ 4
315 x 7

Tricep One Arm Pushdown 105 2x8
Pec Flye Machine 175 3x12

Work is obliterating me but still feeling strong. Started adding a tempo to my pullups because doing sets of 20+ is stupid to me and I feel like there’s not much benefit. Definitely bumped the RPE up a few notches.

Stiff legs off the belt squats finally starting to get to some proper intensity, gotta love it. Good stuff.

Summary

There was a group of scrawny ass teenagers hogging the pendulum squat for like a billion hours, all on their phones. I was about to crash out so bad , not sure why it irritated me so much , anyways , I stayed quiet cus I was gonna say something stupid and went to the hack squat instead.

7 Likes
1165

Larsen Spoto Close Grip Bench - Paused, Raw
135 x 5
235 x 4
265 x 3
296 x 2
325 x 1
345 x 2
370 x 2 @ 6
370 x 2
355 x 2

Seated Smith Machine OHP - Comp Grip, Raw, Paused
315 x 5
340 x 5 @ 10

Ez Bar Reverse Curl 205 2x8, 195 1x8
Standing Cable Curl 125 3x8
Close Grip Neutral Cable Row 440 3x8
Rear Delt Flye Machine 270 4x8
Pec Flye Machine 270 3x8
Leg Press 315 3x10

RPE PR on larsen Spoto Bench, felt easy. That Sunday deload with 315 helped a lot.

PR on smith machine as well but it was also an rpe 10, gonna chill out here next week. I haven’t gone to 10 on anything in like half a year so this felt weird lol. I think I’ll stay with Smith machine for one more block before I decide whether or not to adjust anything.

Summary

Gonna bump cals up a bit. I’ve been maintaining/recomping at 267lbs for the last 5 months, I can tell my performance is starting to dip. Maybe start with 150-200 and see after a month. I also increased the HGH a couple weeks ago so thats playing some part in it.

5 Likes
1166

Some nice PRs there. :flexed_biceps:

1 Like
1167

Thanks, everything has been going well. Bench & Deadlift is pretty consistently trending upwards, I’ve been really vigilant about managing any flare ups or odd tightness that pops up so thats a big part of it. The long term driver is gonna be maintaining joint and tendon health so the more weeks I can stack without being derailed, the better

4 Likes
1168

Pause Squat - SSB, Flats, Raw, Sleeves, Belt
135 x 5
225 x 4
275 x 3
345 x 2
385 x 1
405 x 4 @ 2
405 x 4
405 x 4

Incline Spoto Bench - Comp Grip, Paused, Raw
135 x 5
185 x 4
235 x 3
265 x 2
285 x 2
305 x 5 @ 5
305 x 5

Paused 1.5" Deficit Deadlift - Stiffbar, Conventional, Belt, Raw
265 x 1
375 x 1
425 x 1
485 x 1
525 x 2 (Cluster Singles) @ 4,5
495 x 2 (Cluster Singles)

Tricep One Arm Pushdown 125 2x8
Rear Delt Flye Machine 260 4x8
Pec Flye Machine 185 3x12

RPE and Volume PR with 305 for 2x5. Good stuff.

Making the switch over to flats for SSB work. Its been a couple months now in heels. I’m going to finish this block off using heels for my comp squat though, only have 2 weeks left and I don’t wanna change anything while going heavy. heels really cleaned up my mechanics and depth a lot, felt great going back.

Got a lot more power out the hole with the switch, doing the harder thing pays off sometimes lol

4 Likes
1169
Summary

Well. Wife is in the ER. Got a call from the paramedics on her phone, freaked me out. We’ve been here for a few hours and the docs are going to transport her to an ICU.

Won’t get into details but won’t get a lot of sleep tonight. Probably won’t be lifting tommorow either.

Just glad she’s stable right now. That’s all that matters.

6 Likes
1170

I’m sorry. You and your wife are in my thoughts.

1 Like
1171

Hope all turns out well mate

1 Like
1172

Conventional Deadlift - Raw, Belt
135 x 5
265 x 4
375 x 2
435 x 1
495 x 1
525 x 1
555 x 1
585 x 1
610 x 2 (Cluster Singles) @ 4,5
440 x 2 (Cluster Singles)
440 x 2 (Cluster Singles)

Larsen Close Grip Bench - Paused, Raw
135 x 5
235 x 4
265 x 3
295 x 2
325 x 2
345 x 2
370 x 2 @ 6
345 x 2

All I had time to do. Dropped everything else, not super important. Didnt get much sleep. Wife is doing okay and stable, she’s still in the ICU but doing a lot better, talking and eating.

Thought I had a hernia for a second pulling 525, in reality I think I just crushed one of my balls because of how tight I wedge and how narrow my stance is, so we’re all good. Just a scare.

7 Likes
1173

Really good to hear this!

Less good to hear this, but amusing, I’m sure most men who’ve been doing this a while have a lifting related genital injury story!

1 Like
1174

I hope all is improving.

1 Like
1175

Comp Squat - Heels, Raw, Belt, Sleeves
135 x 5
225 x 4
275 x 3
345 x 2
385 x 1
415 x 1
445 x 1
475 x 1 @ 3

Comp Bench - Paused, Raw
135 x 5
235 x 4
265 x 3
295 x 2
325 x 1
355 x 2
355 x 2
375 x 1
385 x 1
395 x 1 @ 6 RPE PR

Incline Spoto Bench - Comp Grip , Paused , Raw
265 x 2
295 x 2
315 x 5 @ 6 rpe PR
300 x 5

3-0-1 Tempo Pullups - Deadlift Width Grip
BW x 10 @ 5
BW x 10

Belt Squat w/ Lat Bar - Stiff Leg, Conventional
705 x 7 @ 6
705 x 7

Leg Press - Flats, Squat Stance
565 x 7 @ 5
565 x 7

Tricep One Arm Pushdown 135 2x8
Pec Flye Machine 160 2x15

RPE PR with 395 on bench. Fastest it’s moved by far. Also rpe PR on incline bench.

Stopped at 475 on the squat. The last few days is catching up to me, high stress, little sleep, trying to go to work and care for the wife (she is doing great). I felt some weird sharpness deep in my hammie and upper adductor, not messing with that. I didn’t feel anything go during the single so that’s good, doesn’t feel tweaked thankfully. Who cares about squat anyways? I’m a Push/Pull guy by heart lol.

Rather sacrifice a week than 3 months due to rehab

7 Likes
1176

Larsen Spoto Close Grip Bench - Paused, Raw
135 x 5
235 x 4
265 x 3
295 x 2
325 x 1
345 x 2
380 x 2 @ 6
365 x 2

Smith Machine Seated OHP - Comp Grip, Paused, Raw
315 x 5 @ 5
315 x 5
315 x 5

Ez Bar Reverse Curl 195 2x8
Standing Cable Curl 145 3x8
Neutral Close Grip Cable Row 460 2x8, 440x8
Rear Delt Flye Machine 260 4x9
Pec Flye Machine 260 3x12

10lb PR on larsen Spoto work with 380x2. RPE PR on smith machine work. Also starting to add in some more shoulder volume.

5 Likes