Pause Squat - SSB, Heels, Sleeves, Belt
135 x 5
275 x 4
345 x 3
385 x 2
410 x 4
430 x 4 @ 4
410 x 4
Larsen 2ct Paused Bench - Comp Grip, Raw
135 x 5
235 x 4
265 x 3
295 x 2
315 x 4 @ 1
315 x 4
Paused 1.5" Deficit Deadlift - Conventional, Belt, Straps, Stiff Bar
265 x 1
375 x 1
425 x 1
485 x 1
515 x 1
535 x 2 (Cluster Singles) @ 5,5
485 x 2 (Cluster Singles)
Rear Delt Flye Machine 260 3x10
Pec Flye Machine 260 3x10
Decent session. Paused deficit PR.
Conventional Deadlift - Raw, Belt, Kilos
155 x 5
265 x 4
375 x 3
435 x 2
495 x 1
525 x 1
555 x 1
585 x 1
610 x 1
640 x 2 (Cluster Singles) @ 6,7
Larsen Close Grip Bench - Paused , Raw
135 x 5
235 x 4
265 x 3
295 x 2
325 x 1
355 x 2
375 x 2 @ 6
365 x 2
335 x 2
Seated Good Morning - Cambered Bar, Box
195 x 5 @ 2
195 x 5
Plate Loaded KB Swing - Raw
270 x 7 @ 6
270 x 7
Ez Bar Reverse Curl 195 2x8
Standing Cable Curl 160 4x8
Plate Loaded One Arm Row 4pps 3x8
Seated Hamstring Curl 125 3x8
Rear Delt Flye Machine 215 3x8
Pec Flye Machine 205 3x12
Tweaked my back at work on Friday. I will admit I have no idea how I managed 640x2 without anything catastrophic happening. I feel fine right now. Left adductor is acting up since it was compensating for that tweak. As it stands I’m just going to chalk squat up next week as a lost cause. It was supposed to be 570 for a single and I can tell right now that’s not happening unless I want to go to snap city.
The deads moved a bit slow. I was paranoid so I slowed everything down and wanted my timing and speed to not hide technical errors. Brought the stance out a couple inches too. Killed my explosiveness and RPE but took a lot off the back.
This session took like 5 hours. Jesus. I’m beat.
Mike Mentzer would scheisse himself.
Haha probably. I’ve heard a lot of people tell me its not optimal. Maybe its not. Alot of the downtime is spent on prehab between lower and upper body as well as pre and post session cardio. I do alot of extreme ROM blood flow work at the end and with my psoas injury it takes me a bit of time to get everything firing too.
I think session pacing is a real thing, It really helps save my CNS. Its also the reason I can keep my RPE so low deep into the session. I do use intra workout carbs constantly, I’ll get a good trickle of 80-100g of carbs throughout the workout, helps keep performance up.
My training is structured more like a powerlifting meet and I treat it more like athletic sports practice, helps build fatigue tolerance imo.
Its been working but its hard some days, won’t lie. Regardless , I genuinely find it fun. When I get into the gym its like a time chamber and I feel alive. Those 5 hours pass like its nothing. I love it.
Comp Squat - Heels, Raw, Belt, Sleeves
135 x 5
225 x 4
275 x 3
345 x 2
385 x 2
415 x 1
455 x 1
475 x 5 @ 4
405 x 10 @ 1
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
405 x 1 @ 6.5 lifetime RPE PR
Incline Spoto Bench - Comp Grip, Paused , Raw
275 x 5 @ 4
275 x 5
Stiff Leg Belt Squat w/ Lat Bar - Conventional
715 x 7 @ 5
705 x 7
Leg Press - Heels, Sleeves
575 x 7 @ 5
Tricep One Arm Pushdown 155 3x8
Pec Flye Machine 165 3x12
Returning back to high rep work for squats, felt good. Going to be doing what I used to do in the past. Set of 10 felt good. Just gonna build up weight.
Absolutely smoked 405 for a single on bench. Easiest and lightest it’s felt ever, good stuff.
Larsen Spoto Close Grip Bench - Paused, Raw
135 x 5
235 x 4
264 x 3
295 x 2
325 x 1
355 x 1
380 x 2 @ 8 (oof)
370 x 2
370 x 2
Smith Machine Seated OHP - Comp Grip, Paused, Raw
320 x 5 @ 6
315 x 5
305 x 5
Ez Bar Reverse Curl 205 2x8
Standing Cable Curl 165 4x8
Standing Plate Loaded One Arm Row 6pps 3x8
Rear Delt Flye Machine 220 3x12
Pec Flye Machine 220 3x12