1x4 lowbar 190kg
3x4 highbar 180kg
4x4 benchpress 105kg
frogstance deadlift- 190kg 3x4
but y
according to my coach its more quad dominant, and since my legs are for sure my strongest part we might aswell see if it works.
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U shud try guinea pig stance lel
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Highbar squat 4x8- 167,5kg
Fairly sure this is the most ive done highbar sets of 8… Might be mistaken. Fairly happy with it though.
Benchpress 4x8 - 92,5kg
Rows 4x8
pulls 4x8
bicepcurls
tricep ext.
facepulls
Conventional deadlift 5x6- 167,5kg
Volume conventional pr for sure. Building a thicc base for my next maxout.
Benchpress
5x6 97.5kg
SSB split squat 4x10
leg ext 4x20
leg curl 4x20
SSB Squat 4x8 160kg
Larsenpresses 4x6 @ 8- 90kg
Chest supported rows
some ab stuff
dumbell bench
tricep ext
facepulls
So this is the 4th week since max out, In 3 weeks i have some triples planned @9.
The way things are going i can almost predict doing triples @9 at only a little under my best competition total. Corona gains?
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Lowbar squat - 1x4 195kg
Highbar squat - 3x4 185kg
Lowbar feeling very solid, same goes for the highbar. Feeling submax, so that is good.
Next week well be doing more lowbar squatting again, So no more mixed days. A full lowbar day is back.
Benchpress 4x4 105kg
Moved great, form felt great, still got some work to do…
Sumo deadlift 3x4 195kg
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Thnx boss high bar seems to be working well for me. Hit 150kg x 8 HB and 190kg x 3 LB both RPE 7-8. I’ll lift like u one day big squat daddy
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Ive always seen lowbar as a trick, like sumo in a way. Get stronger at highbar → Get stronger at lowbar.
New block! t-minus 3 weeks till x3 @9 
Highbar 4x7 - 175kg.
Little harder than idd like, but we movin. Next week its 4x8, Imma make that easier.
Benchpress 4x7 95kg.
EASY.
Chest supported rows 4x8
Pullups 3x5 weighted, 3x8 not weighted.
Laterall raises 4x20
bicep curls 4x20
Tricep ext 4x20
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Greater ROM and moment arms on hips and knees so is more work. Do a lot of hard work and make gains I guess.
What weight r u looking at for ur triples at nine RPE. I’d use u as competitive motivation but I think ima in the weight class above u ~ 90kg now.
Didn’t end up doing my first meet this year because of COVID but should be good for over 600kg by way of 220/140/260 SBD rn maybe by the time we looking at meets actually running again will be closer to 640-50kg (think that’s 1400 lbs sounds cooler)
When urs next meet? Or TBD Covid
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If competitions continue my goal is to do one end of september, Currently theres one planned but still no location… IF it happens we planning on hitting a easy 600 total, which is very doable with my current rate of progression.
The triples @9 i wanna do roughly: 220/120/220. Only one thats a stretch is deadlift, but its feeling strong rn so well see…
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Ah I misread ur 3x1 220kg as a triple lol. Ur deadlift has come up a lot. At least ur not a squat specialist anymore. Just relatively strong. Any keys to dem gains?
I feel like in both squat and deads Glutes is the limiting factor for me. Only split squats seem to hip em proper as far as Hypertrophy/volume work goes
For sure. Idd say im very good at squats, and just fairly decent at the other two. Making progress though, so thats good.
Just a switch program wise right now, idd say that did the job. During COVID i got a new coach, the way he programs me is just WAY different than my previous, so idd say that has to do with it…
Sounds like fake natty code to me lol. I vaguely recall volume and reps being big in your approach previously. What’s different now specifically
It still is. Just with a more methodic approach… Usually the reps or sets increase, and the weights stays the same. So; Week 1, 3x7 165kg, Week 2, 4x7 164kg, Week 3 4x8 165kg,
Week 4 4x8 167,5kg.
Just random numbers, and reps etc. But volume increases, weight stays the same.
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welp forgot to log.
Convetional deadlift: 6x4 172.5kg
Benchpress: 5x5 102,5kg
Accessories
SSb squat: 4x6, 167,5kg
Larsen press 4x6 2 sec paused. 90kg
chest supported rows
dumbell bench
dumbell rows
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