Final work capacity day: bench 225 x sets

Today was a pretty good day. Final day of my "destruction" 2 weeks, where my focus was (supposed to be) entirely upon working my ass off and building work capacity. Went well.

Recent back picture. Weight - about 235-240

Started with bench. Got warm, then started warming up. Hit 95 x 10, 135 x 7, 185 x 4. Honestly, I think I could have used a little more of a warmup - 15, 10, and 5 seems appropriate in the future. Anyways, went to 225 and went at it. I really could not get tight on the bench today without my chalk, but still managed a fairly good session despite some serious trouble keeping form ideal. The goal was 5 sets of 4, with the understanding that sets of 3 were probably far more likely. Ended up hitting 4, 4, 3 where I failed a 4th rep (barely), 3, then a set f 2 where I accidentally hit the hook which hurt me, and a final paused single, Overall, not bad! Not exactly what I wanted, but still the most volume I have ever done at 225. Despite tightness being a huge issue, the technique of really controlling the weight, squeezing it down and up, felt great, and I definitely fought my way through a couple reps I probably wouldn't have ever made in the past.

Next up, did seated dumbell rows on an incline bench - 4 sets of 25 with maybe 15-20 lb dumbells. Blew my back/rear delts up.

Then, came inside and did a ton of pushups. Did 3 sets of regular pushups, moving my hands from narrow to medium to wide. Then, did 2 sets of inclined pushups, also moving my hands but focusing on wide.

Finally, some quick arms/grip work. Grabbed 15 lb dumbells and just went to town for about 2-3 minutes.

So, overall it was a good workout. Here's the thing: I have been falling short of what I want to hit these past few days. Furthermore, I have this overwhelming feeling like I should be working harder, focusing more, doing better. But I think these are both fine. The point of these two weeks was to work hard and kick my own ass, not to hit any specific goals/numbers, And, conditions this week were SO completely different from my normal lifting that it is fairly absurd to be comparing what I hit this week to what I "should" be hitting. The truth is, I got a lot of quality work in and definitely upped my work capacity. Now, I need to channel the anger I have and that disgruntled, aimless demeanor because it is time to focus up and start this 5-week peaking cycle. Next week, I will have everything back to normal - equipment, my personal gear, training time, specific numbers I need to hit, etc etc. It will be time to focus up, to have concrete goals, and to focus on smashing each one, every single workout. Then, I can truly judge my performance, vs. how I think I SHOULD be performing. And, the thing is - my goals are set so high that even if I do fall short (the way I felt I was falling short this week), I am STILL hitting pr's and getting stronger - just not as fast as I think I should be. I am in a really good place now. It's time to focus, to work hard, and to get stronger. Lets keep at it.

Front squat 245 x 9, 6

A little bit of a disappointing day today. Perhaps I shouldn't be disappointed, but I am a little.

Started with front squats. Warmed up, then got to working... hit 95 x 5, 135 x 4, 185 x 3, 225 x 2, then attacked 245. I squatted it for a really solid 9 - not super hard, back was starting to get pretty tired from holding the weight that long, and a few reps I was sitting back a little more than I should have, but I KNOW I could have gotten a 10th rep, and possibly even more (12 was in the back of my mind). However, I royally screwed up the 10th rep - I think it was completely mental - and literally paused it in the bottom, double bounced, and tried to squat it up.... made it almost halfway too, before I failed. I was pretty angry, because there is NO doubt I could have gotten 10+, and that would have made me SO much happier, so I even attempted the weight again. Despite my back being clearly tired out, I still thought I might have 10 in me... but then on 6 I AGAIN paused in the bottom. This time I squatted it up, but racked it immediately after. Again, pretty disgruntled about this, because I feel like stupid technical and mental weaknesses prevented me from completing a set that could have been GREAT. But, in the end, I need to consider some things. 1) This workout was about working hard, as I am still in the 2-week "work" period, not about specific numbers. 2) I did absolutely nothing yesterday except eat and drink booze - no stretching, no mobility, nothing. 3) I think the shoes might be part of the problem - the instability isn't anything crazy, but I think it is enough to throw me off, and my defense mechanism was to pause to regain balance. 4) 9 reps at 245 beltless is still a pretty big PR. And I KNOW I could have gotten 10.

Next, hit some long paused fronts. Used 225, and I hit it for 3 sets of 2 - one regular rep, one rep with a 5 second pause at rock bottom. Felt good, and really tired out my quads.

Finally, pulled 275 from a 3-4 inch deficit - hit it for 6, 6, then 10 with very limited rest.

So, overall a little disappointed today, but got in a LOT of solid work, which is the real end goal. Form felt a little crappy, but it's honestly hard to objectively judge anything - form, strength, reps, - with all the factors that are different. I am starting to feel very antsy, like I need to be training with more focus and whatnot. But I think that is good. These couple weeks gave me a mental deload by mixing things up, while simultaneously helping me to improve my work capacity and strength with higher reps. After this weekend, it will be time to focus up again, get back my chalk, shoes, belt, knee sleeves, and continue working my ass off - but in a way designed to make me peak. If I can hit the sets and reps that I am planning on hitting, I will be MUCH stronger at the end of the next 4 weeks. Lets keep at it.

Bench 190 x 2 x 9

Decent day today. Not great but decent.

Started with bench. Got warm and then got working, working up in sets of 10. Hit 95, 145, then 195 x 9. 9th rep was really hard, so I didn't even attempt a 10th. Dropped back to 95 and again hit that x 10, 145, and then 195 x 9 again. I attempted a 10th this time because 9 was easier, but I simply got stuck and couldn't grind it out. Overall, that's not too bad - 9 is technically a PR at that weight, and a new 9rm (despite the fact that, with my old style, I hit 185 x 15). And form felt really great today, this new technique is coming very naturally to me. Honestly, part of the reason it wasn't a great workout is probably largely because of the different equipment and stuff. Still a little disappointed I didn't make the 10 reps, but I think next week will be a different story.

Next, dropped back to 145 and hit it, close grip and feet up, but with an emphasis on controlling the weight down. Hit it for a tough 11 reps, but I think doing CGFUBP this was is gonna be WAY more productive. Dropped back to 95 and hit it for a set of CGFUBP as well, only this time with a long negative - 5 second, then as soon as it touched my chest an explosive press. I honestly got one of the BIGGEST chest pumps I have ever gotten from this. I think utilizing negatives to help me learn how to squeeze down, maintain tension, explode, and simply grow more muscle is going to be great.

Next, 4 sets of 25 straight arm lat pulldowns.

Finally, 3 sets of bar starz, only with horizontal pullups this time. Honestly, I almost like this better - it allows me to do more pulling than regular pullups, and the angle is a LOT tougher on the grip because it works your fingers more.

So, overall a good workout. I wishI had done better on the heavy reps, but I got a lot of work in, technique is feeling great, and I experimented with some new, great tools to get stronger. I think, despite not feeling quite as strong as I want to RIGHT NOW, gains are going to start coming very soon. Lets keep at it.

Squat 335 x 6, 5, 1

Good day today, especially considering numerous disadvantageous factors - I was away all weekend, cramped in a car for hours, sleeping not enough and on beanbags/tiny foreign beds, not eating right, drinking, etc. Plus, I am training in my home gym (i.e. new equipment from what I have been using the last 2.5 months), and it's in the 30's out there. PLUS, to top it all off I forgot my gym bag at school, so aside from not using a belt and knee sleeves, I can't use chalk or my oly shoes either. HOWEVER, still had a pretty great workout.

Warmed up aplenty, then got to squatting. Hit the bar for 2 sets of 6, then worked up in sets of 6 - 155, 245, and 335. That set of 6 at 335 was really solid. Definitely less stable in the running shoes, but it was a really good set of 6, and I felt like I might have had 7 in me. Dropped back to 155 and again worked up in 6's, hitting 155, 245, then 335 for a set of 5. I wish I had gotten 6, but a couple reps, 2 and 4, were just a little off, and I think I lost some energy because of that - rep 5 was really hard and slow, and I didn't want to risk failing 6. So I racked it, rested a couple mins, then hit a single which was tough but moved nice.

Next, dropped back to 245 and hit it for a paused triple, trying to focus on keeping tension/PULLING into the bottom rather than dropping into rock bottom. 245 was easy so I went up to 265, then 285. 285 for a paused triple is pretty freaking good, considering what I had already done today.

Finally, threw 245 on the ground and hit it for a set of 8 double overhand, a set of 8 with a few grips (cause my grip was failing I had to keep switching haha), and then a set of 12 mixed grip. At first I felt like I should have done more, but by the end of that set of 12 my butt and even my legs were pretty pumped up and tired out.

So, overall good day! I was one rep shy of my goal of hitting that 335 x 2 x 6 beltless and sleeveless.... but again, that was the goal with NONE of the disadvantages I had today. So overall I am really happy. I think that with proper recovery and getting back all of my stuff - sleeves, belt, shoes, chalk, normal gym equipment, etc - I have a really strong shot at 345 x 10, which is the goal for my next heavy squat workout/first workout of the "peaking" part of my training.

Also, a side note.... I am considering changing thursdays from "speed squat" with front squat assistance to purely a front squat day.... I'm just not sure how worthwhile speed squat even is really. But I don;t want my back squat form to suffer, or to be pushing myself too hard on thurs and not recover right. But I think front squats might 1) be all the form work I need, 2) help my squat more than speed squats, and 3) be light enough that they won't tax recovery too much, even if I am working really hard at them. I need to think about it. Anyways, looking forward to bench tomorrow. Lets keep at it.

Bench 205 x 5 x 6

Good day today! working on my new bench and it is honestly feeling great, strong, and like I am going to start making some serious gainzzzzz soon.

Warmed up nice, then got to benching. Hit the bar, 95, 135, 185, then went to 205 and the goal was to hit it for 5 sets of 6. It was moving really well, solid, strong, and I felt like I had at least a rep or two in the tank for every set. For the 5th set I decided to rep it out, hit a REALLY solid 8 and then tried for and failed a 9th rep. Still, although I have hit 8 reps at 215, technically 8 is my PR at 205 as well.... and I tied that today after 4 other sets of 6! Not bad.

Next, did a ton of bodyweight pressing. I REALLY suck at dips. Did two sets to failure, which was about 6 reps. I was shaking like a motherfucker too. But I think I will improve at these fast. Then, did 3 sets of pushups. On the first two, I kept jumping my hands out/in every 5 reps or so, to hit all sots of angles. Third set I just repped out regular pushups. Got a nice pump. I think these are going to help me make some SERIOUS gainz.

Next, 100 rep cable rows.

Finally, shitty grip work.

So, feeling great. It's gonna be a long and wild weekend, but I think I'm gonna start making some real progress soon. Lets keep at it.

MAD front squats: 225 x 2 x 8

Good day today. Leg soreness is finally going away, so I decided to smash my legs again lol.

Started with front squats. Warmed up nice, then hit for sets of 8, bar, 95, 135, 185, 225, then back down and up again, hitting 95, 135, 185, and 225 for second sets of 8. It was hard and took a long time, but those top sets could have been WAY worse, I definitely had at least 2 reps on both sets. It's gonna be real fun next week to try and smash 245 for 10+ reps.

Next, did some LONG pause front squat singles - about 5 second at the bottom. Hit 225, 235, 245, 255 and then 255 again.

Finally, 185 x 3 x 12 deficit deads to finish up. Used double overhand the whole time, really worked the grip.

So, good workout! Lots of volume, I think I am building nicely. Lets keep working hard and built this base up, so that come december I can peak and SMASH some PR's. Lets keep at it.

Bench PRESS 225 x 4, 3

Good day today. A little frustrating but overall good.

Today I worked on changing my bench form. As I mentioned before, with both my squat and my bench I feel that I have incredibly EFFICIENT technique - however, in the end I think this is hurting me, because expending less energy isn't always best. I feel that, by exerting more control over the weight, I will be able to 1) grow my muscles more, 2) fight through reps that I might otherwise fail, and 3) simply feel stronger and more in control under heavy lifts.

So, today I began benching up, focusing on controlling the weight down and up, and instead of just moving the weight, really PULLING it down and PUSHING it up. I hit the bar for a set, then 95 x 15, 135 x 12, and 185 x 9. At first, I was feeling dismayed because these sets all felt harder than they should have. Then.... I realized that is EXACTLY the point. They should feel harder, because I am purposely benching in a style where I have to use more energy and exert more force. However, just because each rep feels harder, that doesn't mean I necessarily will fail any sooner. And even if I do for now, that time under tension and real focus on muscular contraction is going to make me grow, and increase my ability to CREATE force, rather than simply manipulating force. Anyways, went to 225 and benched it for a very solid and controlled but difficult 4. Then, dropped back to 95 and worked up, but with less reps - 6, 6, 3, then a triple at 225 that was pretty hard but again, very controlled. Overall, not as strong as I would LIKE to be (it is really a bitch to take a step back on the lift that I am already worst at), but at least this new form is coming really naturally to me. Now, the only thing left to do is simply work my ass off and get to growing.

Next, dropped the weight back to 135 and did a max effort set of spoto presses - paused bench without ever touching the weight to my chest. Hit 16 or so. I think these will help me a bit, they will help to improve the exact things I am changing - squeezing the weight down, maintaining muscular tension, and then driving it up. After this, I gave up my bench, but wanted to press a little more so I took some 40lb dumbells and did a set of 24 presses, again focusing on maintaining control and tension, and trying to let the dumbells flare a little bit to try and really work my chest and front delt.

Next, did 2 sets of 25 lat pulldowns and 2 sets of 25 cable rows.

Finally, Bar starz.

So overall, productive day. I wish I had gotten a little more volume in, but I was trying to figure some things out. And who knows, maybe I'll still be sore as all hell tomorrow. Either way, friday I will stick with higher volume on bench, then really go crazy with the bodyweight stuff to try and get this bench press moving. I am determined to break 300 ASAP, I'm sick of being below that mark. Lets keep at it.

Base Building: 315 x 2 x 8

These next two weeks are my "Base Building" weeks. Basically, two weeks to work my ass off with moderate weights: tons of volume, work on technique, and just focus on increasing work capacity and getting all my muscles growing.

Today, started with squats. Did a ton of work. Warmed up, then started squatting without knee sleeves or my belt: hit the bar x 8, then 135, 225, and 315 all for sets of 8. Dropped back to 135, rested maybe 10-15 mins, then hit 135, 225, and finally 315, again for sets of 8. That is a lot of work, and my legs were PUMPED.

Next, dropped to 225 and did 3 quick sets of 3 paused squat. The goal with these is not to sink into rock bottom, but rather to lower myself in a controlled way so I maintain tension and then reverse the squat, building raw power. It was SO much tension on my already pumped quads that they started cramping hard.

Finally, did 3 sets of 10 deadlifts at 185. These were much tougher than they should have been, because I was so wiped. My ass was pumped UP.

So, overall I'm really happy with the work I put in today. Lots of great volume to get everything growing. More importantly though, I think I am making a discovery with squats and bench press. I have been making some great gains in both, but I think there is a small problem: my technique on both has developed so that I am moving the weight in a super energy-efficient way. This doesn't sound like a bad thing, and in fact I think it is part of the reason I have been able to improve without many setbacks or injuries. But I think it also has it's drawbacks. I feel out of control on heavy lifts sometimes. I go down with a heavy squat or bench, and I don;t feel confident that I can get it. IF I get to the bottom, and something is a tiny bit off, I might fail without ever even having a shot at it. Or, consider it this way: Right now, I might squat or bench a first rep easy, and then all of a sudden fail the second rep. I think that is due to my technique: I am super fast and precise, but in the end whether I make the rep depends more on "movement" than muscle. And I don't think I should be stepping under weights, unsure if I'm going to smash a rep or fail it in the bottom as if it was 100 lbs too heavy. What I did today, and what I am going to continue doing for both squat and bench, is focus on trying to maintain high-quality movement - good technique, speed, etc - but put a real focus on control of the weight as well. I shouldn't be smashing rep 1, then failing rep two. I should be smashing rep one, then two is a little harder, then 3 a little harder, then 4 a little harder. I need to have greater control over the weight, over whether I mill make or fail a rep. Speed may suffer a little bit, but I think that overall, learning to simply muscle the weight up in a way is going to help me a lot - it is going to help me make gains, because I will be able to make more reps and my muscles will spend more time under tension, and it is going to help me hit bigger numbers, because instead of stepping under a weight hoping it comes up, I will be able to squat down with is and FORCE it to come up.

Anyways, that is a large part of why I was happy with the squats today: I felt like I had great control over the weight, and even though the reps towards the end were hard I was able to pull myself down and squat the weight up, without resorting to dropping into the bottom as fast as possible and hoping the stretch reflex will be enough to get me through my sticking point. Good day! Might be reallyyyy sore tomorrow but I'm looking forward to messing around with bench, and just like squat trying to find a better balance between speed/efficient technique, and plain raw muscle doing work. Lets keep at it.

Snatch 185

Nice easy day today

Got into the gym, stretched moved around. Did some snatch drills then slowly started working up. Balance is off because it's been so long and my shoulders felt like shit but I managed to snatch up to 185, which is pretty fucking good for not having snatched in literally like 8 months. Gonna go heavy again ina  few weeks and hopefully try and break my pr with a 200 or 205 snatch. Lets keep at it.

Mock Meet 3: 1175 Total

Really fun day. Decided that, instead of just maxing my squat, then my bench, then deadlift next week, I would simply do a mock meet, hit all the lifts today, and that would give me more time to actually train (i.e. do something useful), rather than just testing.

Started with Squats! did a great job caffinating for my squats haha - a big cup of coffee, then an energy drink during the squats and I was feeling great. Hit the bar, 135, 225, and 315 for warmups, and although technique was a little iffy (kept getting a little forward/having trouble hitting my stretch reflex right), I was feeling very strong. Smashed 375 for a single, then jumped to 415 and although it was slow, it was a great rep. I decided to go to 435 and simply didn;t have it today - nothing overtly terrible about the rep, just failed it haha. I think I definitely had some pounds in the tank, probably about 425. Not as strong as I want to be, but hey - that's a 10 lb pr with weight in the tank. Next time, I will have to hit 425 as a second attempt and then see what's left.

Next up, bench. I decided to do paused bench, more or less to 1) doa  lift where I didn't have prior expectations, because I had already "planned" what to hit touch n go, but doign a full meet meant I needed to change my expectations, and 2) to make it more authentic. Warmed up, felt good. Paused the weight a little higher on the chest today. Hit 225, then a REALLY solid rep at 245 for a 5 lb paused pr, then 255 for a 15 lb paused PR. Finally, attempted 260 to try and tie my touch n go PR, but didn;t have it today. I think what I have been doing has been working GREAT for bench, but that perhaps I will add, after my rep-outs on bench, a paused single so I get SLIGHTLY more paused work in, without changing much.

Finally, deadlifts. Wasn't sure what to expect here, since I haven't done any speed or heavy deads in quite a while. But, I took a pre workout - assault, it was great - and got to work. Got the lowr back a little extra warm, pulled 135 for 10 easy reps just to warm up, then got started. Smashed 135, 225, 315, 405 without a belt, then belted up and crushed 455. Loaded 485 and pulled it with ease, although I shifted my knees forward and ended up with quite a bit of "hitching." However, loaded 505, got in the right place in my mind, sniffed some ammonia and pulled that shit - this time, with significantly less "hitching." I'm putting that in quotes, because it is honestly not a true hitch - I'm not doing it because I NEED to to lock the weight out, I simply have a bad habit of shifting my knees under the bar, which essentially looks just like a hitch. I need to be careful with that. However, over all I am super happy with the results of this meet - total is 1175, a 115 lb pr from the start of the summer. In addition, hit all time PR's on every lift - 10 lbs for squat, 15 for paused bench, and 40 for deadlift, and finally broke 500 on deadlift. Here's the video.

So, where to from here? I think I have a great plan laid out. Basically, I'm going to take a couple days to recover and stretch then spend the rest of this week doing some fun olympic lifting stuff. Then, the next two weeks are going to be dedicated to building some work capacity - really high rep stuff with moderate weights, to get my muscles growing, my work capacity up, etc. Then, I have a scheduled "deload" before finals, when I think I am going to do some more olympic lifting. Essentally, the next 3 and a half weeks are just going to be dedicated to building some muscle, work capacity, speed, athleticism, mobility, and just having some fun. Then, I'm going to start another 4 or 5 week cycle of EXACTLY what I have been doing, and hopefully, after this short "building" period, I will be able to get REALLY strong with 4 or so hard weeks of training, which will culminate in me testing a little bit after christmas. This meet was really good, but not perfect, and I'm HOPING that after christmas, I can go 445 or 455, 275, and 525. Lets keep at it.

Deload Bench

Nice and easy bench. Warmed up, then hit the bar and then 3 x 10 bench at 135, followed by 5 paused reps, 5 "singles" and 5 spoto presses at the same weight.

Next, did some light pec flies, sets of 10 working up from 5 lb dumbells.

Finally, 2 sets of 50 - 1 lat pulldowns and 1 wide grip cable rows, followed by some light arm work.

Nothing crazy. Feeling beat up still, but I think my test is on the rise. Need to sleep these next couple nights, as well as make sure to stretch both tonight and tomorrow in preparation for mondays maxes. But I am feeling good. Lets keep at it.

Deload squat

Kept the squats super light today. Still felt like shit haha.

Tok some time getting warm, then hit the bar for a set and threw up 135. Hit it for 9 triples, trying to do them in clusters of 3 sets - longer rest. Didn't feel great, to be honest. Still just a little creaky, and light weight felt heavier than it should have today. Also, form just wasn't on point. I felt like I was getting a bit forward on certain reps - have to be careful to keep that torso upright - and I felt like I was calling some reps early. The issue isn't depth - rather, it's that if I call a rep too early, I'm "reversing" the squat, rather than using a stretch reflex. Yes, I am calling the reps a tiny bit earlier, but it needs to be 99% as low as rock bottom, and certain reps today were like 95% and were slower because of that. But it's okay, just using these squats to keep form in my mind, to get blood flowing and keep my nerves and muscles firing and healing.

After the squats, hit 5 x 2 front squats with a double bounce on the second rep, to just stretch me out and keep form nice.

Finally, did 3 sets of deads. Hit a set of 10 singles, a touch n go set of 10, and then a set of 10 half-dead stop for speed and half touch n go.

Feeling like shit, but on the way towards full recovery and huge PR's! lets keep at it.

Stretching

Good little day today. Slept 10 hours, felt so much better than I did yesterday. Went in, spent some time on the elliptical and then spent a half hour or so stretching, checking depth on my "new" squats (which look almost exactly the same as my old squats), and just moving around. I feel great, so I just wanted to take a minute to talk about programming, training, and where I'm at right now with all of that.

First of all, I want to state that I am undeniably stronger than I have ever been in my life. Obviously, how strong will be tested on monday and tuesday, and if I hit the numbers I think I can hit, I will have made some SERIOUSLY impressive gains. But even if I fall short of those goals, I have literally PR'd over a dozen times on a number of lifts/rep ranges in the past couple weeks. So clearly, what I am doing is working. So, I want to take a minute to talk about what is working, what I should maybe tweak, and where I am headed after these maxes.

Firstly, I would say my gains have been at least as good as when I was doing 5/3/1 or my variation on 5/3/1, and I have been doing significantly less work. I am really only doing 2 hard training sessions a week, and even those ME days are normally one really hard set, followed by much lighter and easier assistance. Then, the other two days are completely dependent on how I feel. Yes, I have gone hard on those days a few times, but only when I really feel good. I have learned how to listen to my body, and less overall "busy work" + more recovery time is really helping my overall gains.

Secondly, stretching is KEY. When I put a lot of emphasis on stretching and mobility, that helps me have better workouts than all the "accessory" work I used to do on wednesdays and saturdays. Leave those days for stretching and some easy conditioning, and that's that.

Thirdly, setting my goals incredibly high has been a great experience. Instead of picking reasonable goals, I am picking goals that I know are possible, but right at the edge of impossible. By doing this, I am pushing myself incredibly hard, and even when I fail I am hitting huge PR's - however, even when I am PRing I know that I could have done more, and that keeps me driving, hard.

One thing I think I need to do a better job of is having more volume on those heavy and intense sets. The way to do this is twofold: first of all, keep setting my goals incredibly high, but take the weight back a little bit. For example, this cycle my goals were 335 x 10, 365 x 6, and 395 x 3. I think It would have been better to pick slightly lighter weights (at least for the last week), and set my rep goals higher, so that when I did fall short I was still getting more heavy volume in. I hit 8-5-2, and then a bonus 1, so call that a total of 16 "building" reps this cycle. If I had done maybe 325-355-385, I could have set my goals at 12-8-5 and then even if I fell short, hit say 10-6-3, which would have been a total of 3 more "building"reps. I think that when I drop to 2-1 reps, like I did this last week, I am testing more than building, so I should keep the weights a little lighter next time. The second way to increase volume is simply to breathe more under the weight. These were a couple sets (335 and 395 for sure, and maybe even 365) where I think, if I had taken a little more time between reps, I might have been able to squeeze out another rep. Even if I could only do that for 1 or 2 reps a cycle, that still increases my volume significantly. I need to be losing my mind before each set, but not to the point that I rush through the set and tire myself out. I need to be at the same time insane and precise, hitting a rep and taking a moment to regroup and ensure that the next rep is going to be exactly like the rep before it.

Finally: I have been gaining weight really fast and easy this semester, which is great. But I think it would be a good idea ot slow it down a little. I'm not going to "diet" by any means, because I still want to be gaining weight till I am weighing 245 in the mornings (right now I'm maybe 235+ some change), but I have all year to do that. So I think I am going to try and cut some of the extra sugars out, and ESPECIALLY start trying to eat more fruits and vegetables. That has always been a weak point of mine, but I think I need the micronutrients and the fiber a lot.

So anyways, some observations and thoughts. Feeling great, excited to see what I can do next week. Lets keep at it.

Bench 255 x 2 x 1.

Tough day today. Just wasn't feeling great, didn't perform great, and I felt like shit afterwards lol. No winning today.

Started with bench. Got nice and warm, got the shoulders warm, and tried to get my head on straight. Hit the bar, and 95, but by the time I hit 135 I realized I just wasn't feeling that great. tried to smash 185 and 225, but even though 225 went up easy, the stability was shit - I pressed it so wonkily that I hit the goddamn hooks on the way back. Loaded up 255, tried to get crazy and get tighter on this set. Hit a really solid single, although it was still a little wonky, then went for the second rep of what I WANTED to be a triple, and failed. I was pretty fuckin pissed, so I took about 2 minutes to be full of hate then went right back and hit it for another hard, but solid single. All things considered, I guess it wasn't a horrible workout. If I had doubled 255, it would have been a 10 lb pr double, and if I had tripled it it would have been a 20 lb PR. Considering I wasn't feeling great, and how horrible I felt after (i.e. clear sign that I need some rest), I'm not too unhappy about it, but I wish I had a better workout.

Dropped back to 155 after and hit it for max reps cgfubp. Hit 23, which is a 4-rep PR but alsoa couple reps less than I wanted.

Hit a lot of pulling after. I haven't been SLACKING, per se, but also haven't been doing the high-rep cable rows that I know work. But today, I hit 4 x 25 with a close grip for 2 sets and a rope for the second two.

Finally, did 3 sets of bar starzzz.

Felt like absolute shit after. Elbows hurt, shoulders hurt, felt exhausted. But hey, now I essentially get 5 days to recover, eat, sleep, get over this sickness, and get as close to 100% for next monday and tuesday. Sure yesterday wasn't a perfect workout, and today was pretty rough. But all that means is I am stopping at exactly the right time. Al I need now is to be FOCUSED on recovery, and I think if I do that right I will DEFINITELY be PRing next week, hopefully SMASHING my goals of 435 and 275. It seems lofty based on the last two workouts, but these workouts were done overtrained, under recovered, and while I'm sick. Imagine how strong I can be at 100% when I am PRing now.

As a side note, I think that setting my goals as high as I have been is a GREAT idea. However, I think I need to set my weights a little lower, so that even when I fall short of my goals I am still hitting 3-4 reps at the lowest, instead of the 1-2 I hit these last couple days. Lets keep at it.

Squat 395 x 2, 405 x 1

Good day today. Not exact;y what I wanted, but good day all the same.

Started with squat. Felt pretty damn good warming up - I wasn't very tight, felt pretty limber and great after warming up. Started getting real riled up in my head. Smashed the bar x 10, 135 x 5. 225 x 3 I got way forward on one rep, but then smashed 315 x 1. Went to 365, belted up, and hit a really terrible rep - it was so far forward than I had to dump it. "Luckily," it was SUCH a bad rep that I didn't waste much energy trying to save it, so after racking it again and waiting maybe 2 mins I smashed that weight. Still, should NOT have failed it in the first place. Next, loaded up 395, tried to lose my mind completely, and hit a really great double but failed the third rep. I felt like I should have had it, though, so I decided to actually go up to 405, and with some focus I nailed 405 for a single - not easy, but definitely easier than the last time I squatted 405, which is saying something considering I hit a double at like 98% beforehand. I would have preferred that I made that triple, but overall it was still a very good workout. I just know I should have gotten that 3rd rep. I didn;t feel like I was out of position, or too slow or anything, I just didn't have it today. Maybe it had to do with the fact that I squatted the first two pretty fast, and if I had rested a little more between 1 and 2 2 would have been faster, and 3 would have gone up. Or, maybe I just needed to push harder mid rep. But there are other factors as well - I drank 3 nights this weekend, I only stretched sunday, not saturday, I max front squatted and max pause benched at the end of last week, and I have the nastiest sinus/chest cold right now. So the bottom line is, I hit some pretty great squats today all things considered, but I know I can be even stronger than I was today. I really need to emphasize recovery for this next week - excluding tomorrow, I need to be moving only light light weight, stretching, sleeping, eating right, getting over this cold. If I can do all those things and go in to monday at as close to 100% as possible, I think I can squat 435. Even if I don't, I am UNDENIABLY stronger. But I want that 435 squat.

After squatting, hit 165 for a set of 10 dl, then 245 for 3 sets of 10, touch and go. Kept the reps really controlled, keeping the back tight, squeezing the butt. Just trying to get a lot of time under tension.

So, that's that. I know I am stronger. Now the only question is how much stronger, and how well will I express that strength next monday. Need to stretch hard wednesday, saturday and sunday, as well as focus on getting over this cold, and not be out late much this weekend. I think I am only going to move 225 thursday, no more. I just need a little bit of technique and speed work, and recovery is FAR more important at this point. Things to consider for monday: do I want to take a pre workout? I am leaning towards yes. With the exception of that horrible 365 squat today, lately being crazier has simply meant the weight feels lighter and I smash it, which I think will be important for a max. Today, I had to really focus in order to get that adrenaline response, and I think taking a pre workout will simply take some of the thought out of it and just let me let go better. Also, I have to decide on jumps. So far, my options are: 365, 405, 425, 435 OR 365, 395, 425, 435, OR 315, 375, 415, 435. All have their own benefits. However, right now I'm leaning towards the last one. If I recover properly, I am going to be able to smash a jump from 315 to 375. Then, I get to hit a new PR (415), as well as take an attempt at 435 where I will hopefully have enough energy to still get it, if I am strong enough to get it. If I squat 425 first, that would be great but it might also mean I won;t have enough juice to get 435. I know I am stronger, so why not ensure a PR, then attempt the weight I really want, rather than attempting a halfway weight that I am 1) more likely to fail and 2) less likely to get the weight  I ACTUALLY want (435) even if I do succeed, Anyways, I have some stuff to think about it. But the name of the game is recovery. Lets keep at it.

Bench 185 x 5 x 10, 240 x 1 paused

Really good day last Friday. Got a whole crew together to train, and the energy in the gym was great. 

Started with rep bench. I decided I hit 5 sets of 10 at 185 that day. I thought it would be pretty tough, but it wasn't at all. No problem on any reps or sets, an I paused the final rep of each set too. 

After finishing the high rep stuff, I decided to try and work up to a heavy single paused bench - simply to try and take advantage of the great energy in the gym. Unfortunately, it pretty much felt like shit haha. Weight felt heavy as fuck. However, I still managed to hit 225 for 2 singles, then jump to 240 and smash it, which is a pr paused single. It was easy too - I think, on a day when I feel better and I haven't done 50 + reps beforehand, I'm gonna pr hard. 

After that, mostly just bullshitted. Did some back stuff, some curls, grip stuff, etc. Anyways, good workout, had a lot of fun. Lets keep at it. 

Front squat 325, 335.

Really good day yesterday.

Started with speed squats. Focus was one moving the weight fast and aggressive, and trying to find that PERFECT turnaround point where I sink deep and catch a stretch reflex, but before I sink too low and loosen up or get out of position. I didn't hit it every time, but I think I am getting better at it. Hit the bar x 10, 95 x 8, 135 x 8, 185 x 5, 225 x 5, 275 x 2 and then 315 x 2. It was a very solid and fast double. Then, dropped back to 225 and did 3 doubles, with a paused/doublebounce second rep. Felt great.

Rested up, then front squatted to a heavy single! Hit 135 x 4, 185 x 3, and 225 x 2, all with a paused last rep. Went to 275 and hit it for an easy beltless single, so I decided to just go straight to a PR - 325. I nailed it, despite some back rounding it was easy. So, I jumped up to 335! Hit that too - ton of rounding in the back and I came to a full stop for a split second haha but I got it! Really happy with that PR, couldn't have asked for much more than 335.

Finally, 3 x 12 RDL from a deficit with 135.

So, really good day. Big PR. Lets keep at it.