Bad Mock Meet

So, had a rough mock meet today. I'm actually happy with my form and my effort today, but it just didn't go well. In my defense, I have bronchitis, have had it for 2 weeks and probably will have it for 2 more weeks. So I honestly am not too bummed out that I did badly. I need time to recover, focus on getting my work capacity up and base building for the next 2 and a half weeks, and then come back and kill it next mock meet.

Started with squat. Actually felt really good today, stretched, warmed up, and weight was moving nicely. I hit the bar, 135 x 5, 225 x 3, 315 x 1, then 375 x 1 with a loose belt. It wasn't as fast and easy as I would have liked, but it still felt strong and smooth. So, I loaded up 425 and squatted it for a PR. It was definitely slower and harder than I wanted. I believe part of that has to do with the whip of the bar - the bars at my gym are super bendy, and at 425 I think the whip of the bar made me stick in a weird spot. But I fought through and it was a solid rep. I loaded up 445, and actually had to re-rack the first time because of a bad loading of the bar. I took it again and simply didn't really have a shot a it - got stuck out of the hole and had to dump. However, I hit a pr, so that's not too bad. Not the PR I wanted, but a PR nonetheless.

Bench was a lot rougher. I actually felt pretty great warming up, got the shoulders warm, then hit the bar, 95 x 5, 135 x 3, 185 x 1, 225 x 1. Put on a loose belt and smashed 245 x 1, although it moved slower than I would have liked. Loaded up 265 and failed it twice, once with the belt and once without. Pretty sad. I have definitely improved my bench, and I just didn't get to express it at all today, I don't know if I was just sick and weak, or just mentally bench is still a huge struggle for me. But it was not good.

Finally, deadlift. Took my animal rage pre workout, although because it was in capsule form it was hard to time exactly right. Got warm with some quad, lower back, and butt/hamstring movement, then started pulling. Pulled 135 x 3, 225 x 2, 315 x 1 lightning fast. 405 x 1 was a little slower, but then I threw on a loose belt and smashed 465 x 1, really smooth and fast rep. So, I loaded up 515. Had a lot of trouble getting my belt on which was distracting, but I psyched up, sniffed some ammonia, and took a crack at it. It wasn't a horrible attempt, but I simply didn't push with the legs enough, hips were a little too high. I managed to pull it past the knees and then simply couldn't lock it out, very similar to the 500 attempt I failed a few months ago. Decided to try again, and managed to break the floor but just didn't have it, maybe because the first attempt took so much out of me.

So, a disappointing day over all. But in the end, I am at least as strong as I was last meet, if not stronger. And it was clearly just a bad day - sickness took it's toll, and even if that only makes a 5 or 10 % difference, that is the difference between failing 5-10 lb PR's, and smashing 30-40 lb PR's at this point. So... now I am goign to enjoy my new years, rest the next few days. Then, I am going to do some cardio and conditioning at the end of this week. Then, monday starts two weeks of base building - no belt or sleeves, no programming, just lots and lots of hard hard work, volume, and conditioning. I'm gonna get in shape, feel really good, heal up from this bronchitis, and then get back to the heavy lifts. I hit some great Pr's this past cycle, and it sucks that I just didn't perform on meet day. However, if next cycle I can hit some big 3-4 rep PR's again every week, and be healthy and STRONG on meet day, I might be able to hit some really big numbers. SO, lets rest, lets recover, and most importantly lets keep at it.

Last day before meet

Had a nice easy day today. Went in, warmed up. Had a lot of tightness, especially in my quads, but moving felt good, lifts felt good, and I am excited for tomorrow.

Essentially, I just moved 135 on each lift for 3 sets of 5, with a final single afterwards. Then, took a bunch of time to stretch, move around, and just try and feel good.

Anyways, I'm pumped for tomorrows full meet! Despite having bronchitis right now (lol), I think I will be able to do really well, and I'm excited to see what I can hit. Lets keep at it.

Recovery Bench

Easy day today. Starting to feel healed up.

Started with bench. Warmed up and then benched 135 for a bunch of paused sets of 5, a set of 10 or so, and then some singles to finish up. Next, hit 3 sets of pushups, moving my hands to different widths. Then, did some band pull aparts and finally ended with some curls and dumbell stuff real quick. Gonna take the next two days off, eat, rest, recover, and then stretch and get ready monday to smash some big weight tues! Lets keep at it.

Squat recovery

Easy day today

Went in, got warm. Spent about 20 minutes front squatting 135 for sets of 5, probably hit like 8 sets. Then, spent another 15 minutes or so doing paused front squats - did paused of different lengths, a few sets of 5 and then some singles, doubles, triples as well.

Finally, loaded up the bar and did some speed deadlifts. Hit 135 for a few, then 225, then loaded 315 and hit it for I think 7 singles. It actually felt really good, moved fast and easy, better than last cycle. I think I am going to be able to pull a LOT on tuesday, it's just a matter of resting and really ATTACKING the weight. I think I am going to progress like this: 405 beltless, 465 loose belt, 515 for a small PR, then 535 or 545. I think I can pull 545.

Anyways, gonna keep resting and trying to heal. Lets keep at it.

Bench 235 x 5

Really solid day today. And more importantly, my last heavy day before the mock meet!

Felt truly sore and shitty today haha. Overtraining has surely set in  my joints and muscles just hurt, all the time. But, I took my time, got nice and warm, and got to work benching. Hit the bar, then 95 x 5, 135 x 3, 185 x 1, then jumped straight to 235 and got to work. Technique felt a little bit off today - I wasn't controlling the weight as well as I would like, yet I still hit a really strong set of 5. Went for a 6th rep and got caught halfway, tried to fight for a second and thought I might push through but I just couldn't. Not too bummed though, 5 reps is still a PR and it was a good 5. After, loaded the bar back up and hit it for max paused reps. Had to take a long pause on the final rep, but I managed 4 reps with a pause, which isn't half bad! The first couple reps again were just not technically my best.... a little wobbly and off. But again, I think this has to do with the fact that I am beat to shit by now. Overall, some solid benching!

Next, did some dumbell floor press. I want to start incorporating this for a few reasons: first, I think it might help with my specific sticking point, second, I think it will work on raw pressing power through the chest/front delts and tricep lockout strength, and third I think using my arms separately might be good for me. Anyways, started light and just hit high rep sets with a pause at the bottom. Hit 15's, 35's, 50's for sets of 15, then hit 70's for 3 sets of 10. Felt good.

Next, 4 x 25 band rows and then 4 x 15 band pull aparts. Shoulders were really feeling beat up.

Finally, 3 sets of bar starz to get in some grip work.

So, overall a good day! Felt strong, hit some Pr's. I feel the same today as I did yesterday: Although these workouts weren't perfect, they were REALLY good. And they were this good despite the fact that I am both sick AND overtrained as a mo fo. So, I think I should be VERY close to my goals, even beat to shit. However, IF I can really recover right this next week, and come into next tuesday 100% recovered, with supercompensation at it's max, I should be able to SMASH second attempts and have a really good shot at some BIG weight. 455 - 275 - 525? Maybe even shoot higher on the deadlift. We will see. Lets keep at it.

Squat 405 x 3

Good day today! Not perfect, but really good.

Started with squats. DEFINITELY was feeling better than last week - lower back felt better after the rest this weekend, food definitely felt better than no food haha. Got nice and warm, and started squatting. Form was really solid. Hit the bar x 8 or so, then 135 x 5, 225 x 3, 315 x 1, then put on a loose belt and hit probably the easier 365 of my life. So, racked it, loaded 405, tightened the belt and went after it. Hit a very solid 3 reps - solid enough that I caught my breath at the top and went for a 4th. Even if it had been a perfect rep, it would have been very tough and I might have failed - and it was not perfect haha. I got off balance, and my body responded by letting go of the bar with my left hand and grabbing my left leg. Somehow, I actually managed to stand that weight up haha, which tells me that perhaps that 4th rep was in there. But that was a stupid and dangerous move, and I need to be careful not to do that shit in the future. Anyways, 3 reps is really good! I would have preferred 4 or 5, that's for sure. But here's the thing - it was a really solid 3, and considering the fact that I am a) a bit sick right now, and b) at the end of a cycle, where overtraining sets in, I am really happy with that 3! That tells me that, even today when I am a bit under the weather because of hard training and sickness, I would have a crack at 445, my goal next week. Now, if I can recover really well, get better from this sickness, eat right, and really just keep the training light/mobility work high this next week hopefully I will feel amazing on tuesday and will SMASH 445 and be able to take a shot at 455, which would be really awesome.

Next, in order to keep up with the heavy weight and the "peaking," I decided to push my beltless paused squats up heavy for the first time. I started doing these at the beginning of this cycle, and feel like they have helped me a ton. I started with just a few sets of 3 at 225, and recently hit 315 for a couple sets, 3 being the most. So, today I simply decided to work up heavy. Hit 225 x 2, then 275, 315, 335, 350, and finally 365. 365 was VERY slow, probably a 98% effort haha. However, it was a smooth rep, and that is REALLY good, better than I had even hoped for! A 50 lb pr. Clearly I have significantly improved my power out of the hole, and the fact that that rep was beltless is pretty badass too.

Finally, kept light on the deadlifts, both to aid recovery/keep the lower back feeling good. Just pulled 185 for a bunch of deadlifts - sets of 5-10, some double overhand, some snatch grip, some touch n go and some dead stop.

So, good day! I would have preferred 4-5 squats at 405, but I'm still clearly stronger, and with proper recovery I will only improve over the next week. Also, that paused squat is a pleasant and well-earned surprise! One more hard workout tomorrow, then just focus on healing up and christmastime food/relaxation! Lets keep at it.

Bench 205 x 9

Today was a good little rep bench day. Feeling very crampy and tight and beat up, so I really need to focus on healing this weekend in order to survive the final workouts of this cycle. But still had a really solid day.

Started with bench. Got really warm, and then did my more minimal warmup sets - bar, 95 x 5, 135 x 3, 185 x 1. It is REALLY working well for me. Loaded up 205 and hit it for max paused reps - hit a great set of 9, and then tried to hit a 10th with a rest at the bottom, and just couldn't get it. Still, that ties my PR with that weight, only with a pause! Not bad. One thing - I DID feel like I was relying on movement a little too much, sort of letting the bar sink in at the bottom/not holding tension as best I could. But other than that, form and strength were on point. Loaded up 175 next, and hit that for a set of 12, this time trying a little harder to barely rest the bar on my chest, rather than letting it settle in. Then, dropped once more to 145 and did another set, probably of 8-12 reps, with the same focus. Felt strong, got a great pump.

Next, dips. Hit an initial set of 2, then had to adjust my setup, then hit 3 sets - 6, 7, 5. Not bad. Then, did 3 sets of pushups, going to almost failure each time and moving my hands wider and narrower at different times, depending on the set. Got a nice pump, felt good.

Next, did a variety of pulling work involving bands - 25 higher rows, 25 face pulls, 25 pull aparts, and then 25 lower rows.

Finally, for grip work I just grabbed some 20 lb dumbells and curled them/pressed them/wrist curled them until my fingers started to go numb.

So overall, good day! feeling beat up, and in need of some serious food and rest in order to recover. However, I am feeling strong and accomplished. Just one more week left, if I can really heal this weekend I think I can SMASH these last heavy workouts, then heal up and truly destroy my mock meet in 10 days. Lets keep at it.

Front squat 365

Awesome day today, with a really good PR. 

Started with front squats! Felt pretty great today. Lower back was giving me trouble - I'm like 99% sure it's not really injured, but that my muscles are simply a little tired/sore/overtrained and therefore take a long time to warm up, don;t feel particularly tight, etc etc. However, aside from the lower back I felt great - the weight felt so light today. Took quite a while getting warm, moving around, etc, then got to work squatting. Hit the bar for 7 or so, then 95 x 5, 135 x 4, 185 x 3, 225 x 2, 275 x 1. Weight felt light, but reps were a little wonky cause I was having to pay too much attention to my lower back, which was making me a little hesitant and weird. However, once I belted up (loosest setting) for 315, it felt pretty much fine. 315 went up easy, so I loaded up 345, belted up for real, and smashed it. Without hesitating, I loaded up 365. Rested, Belted up, and smashed that too! I thought it would be harder than it was, but man I nailed that rep. That is a 30 lb PR from 7 weeks ago, and honestly I think it was easier than 335 was for sure. So that is freakin awesome. Here's the vid. 

Next, dropped to 135 and did a bunch of lighter long paused squats, for more reps - I need to start tapering back the heavy weights/volume and doing more light stuff so I can recover. For 5 second paused reps, hit 135 x 4, 185 x 3, 225 x 2, 225 x 2, 185 x 3, 135 x 4. Felt good. 

Finally, skipped the deadlifts and instead did 2 sets of 25 back extensions with just my bodyweight. Got a nice lower back pump, and the lower back felt much better afterwards. I think I need to be doing this high rep lower back stuff more, to help keep those muscles healing, strong, and to make sure that I don't end up hurting myself with all this heavy squat and high rep deadlift work. 

So, great day! working on tapering thurs + fri back, but I kicked ass today and hit a huge PR! Hopefully that 30 lb FS PR will directly correlate to my gains on squat and deadlift. We will see. Let keep at it. 

Great bench day, 225 x 7, 5

Really good day today! I cracked down on my eating yesterday, and today's success shows me that I was right; diet (lack of creatine and carbs, specifically) was a huge contributor to my shittier workout yesterday. 

Post-workout weight. Right on the money baby

Started with bench! Got warm, THEN did my normal shoulder warmup stuff, THEN did a bunch of extra shoulder/chest/back warmup stuff, to really get warm before I started benching. Then, I started working up, using significantly less reps than normal - I hit the bar with my feet up, then 95 x 5, 135 x 3, 185 x 1. I had a little trouble getting the weight out of the rack (new equipment), but overall felt alright. A little tentative, but otherwise good. Loaded up 225 and went after it. The first rep or so honestly didn't feel that great, but I just kept moving it, hit my old pr (5), and a really solid 6... thought about calling it there, cause my lower back was crampy and that was a PR. BUT, I tightened my glutes, tried to keep the weight smooth, and although it was a hell of a fight and my lockout was a touch uneven, I got rep 7! Really happy about that, it's a big PR, and only one rep shy from my IDEAL, which would have been 8. I rested up, then went at it again, this time with a pause. Felt really solid - my paused reps simply feel stronger and more consistent, and I can grind through the hard ones better. I hit a really good 5 and was just about to rack it when I changed my mind. I haven't really pushed to failure on the paused stuff, so I decided to try a 6th - and promptly failed haha. But it's really alright. I kicked ass today, so that's good. Creeping ever closer to that 275. 

Next, did some CGFUBP, again focusing on squeezing down, pausing, and pressing hard. Hit 185 for a set of 6, then 165 x 8 (had to touch n go the last rep), then hit 135 for 10. Finally, as a "finisher," grabbed 45 lb dumbells and did some dumbell bench, really trying to flare the elbows and squeeze up with the chest. Hit 15 I think. 

Next, band rows. Man, these blow up my back. Hit 4 sets of 25 with a blue band. 

Finally, BArs Stars! it;s been a while since I have done this, and the pullup cages at CFD are so useful for this. Did 3 sets, really monkeybarring around. 

Also, measured the legs today... they were 26 inches over the summer. GAINZ

So, overall good day! Need to keep eating plenty, and stretch to get ready for thursday! I wanna smash my heavy front squat. Other than that, I need to start really honing in my recovery. Can't wait to max out in 2 weeks! Lets keep at it. 

Friday 12/13 Bench 195 x 10

Didn't realize I never wrote this post.

Last fridays bench was good. Warmed up a lot and kept the warmup bench reps to a minimum, which felt good Hit 195 x 10, failed an 11th, then hit 165 x 14, and 135 x 15.

Next, did some dips! hit a set of 9, then a set of 5. Then did a bunch of pushups.

Next, did some band pull aparts and rows, high rep.

Finally, some easy grip work.

So, decent day. 195 x 10 was a pr, so can't complain. Lets keep at it.

Squat 385 x 4

Not a great day today. I was pretty disgruntled with my workout. But overall, it wasn't terrible, and I think I know largely what was up, so that is good.

Started with squat. Felt pretty good warming up, lower back was feeling a little shitty, but not bad. Got nice and warm, and smashed the bar for a set, then 135 x 5, 225 x 3, 315 x 1. So, I loaded up 385, belted up, and hit it for a max set. Reps were a little slower and tougher than I expected, but I just kept going, breathing, going again. Hit a really solid 4, then went for 5 and I was SO close to getting it, pushed as hard as I could but I just couldn't lock it out. After, re-racked 385 and tried it again and failed right away - my mind failed me. And I shouldn't have tried again, because the problem wasn't mental or technical - I simply wasn't strong enough on this day. So here's the deal: I wanted 6 reps, only got 4, which made me very angry. Very very angry. But I have to remember that it's not like I barely got 4, I ALMOST had 5, just barely missed it, which definitely matters. Secondly, There are a number of small reasons why today might not be a great day: First, new equipment/a new gym. Second, a lot of sitting around since I got home. Third, I have been working hard on thursdays with my front squat (hitting that 315 x 5 last thurs) and maybe I'm getting to a point where I need to be tapering that off, cause I'm a tiny bit overtrained. But most of all, I think a big part of the problem is dietary. Since I got home, I have had NO problem getting my protein in, cause food is so much tastier here haha. Problem is, I am eating a FRACTION of the carbs I was eating at school because I just don't need them to choke down the protein. But that is NO good for squat day. So, I think the solution to todays bad squat session is simple: Eat more calories/carbs this next week, adjust to the new gym, stay active/mobile during the day and don't just sit around, and don't push too hard at the end of the week, because I need to extra recovery. And next monday, I will make 405 feel like 385 felt today. Gonna hit that shit for a STRONG 4, and then push through that 5th rep this time.

Rest of the workout was actually pretty good, although I couldn't shake the crankiness. Dropped back to 225, hit it for a paused single, 275 x 1, then went to 315 and hit it for 3, then 2, then 1. It wasn't easy but it was strong and solid, and double the volume of last monday's pause squats, so that's cool.

Finally, deadlifts felt great. Pulled 275 x 3 x 10 touch n go, without much rest. By the end, my lower back was feeling TIRED, but those 3 sets of 10 weren't hard at all, and I really haven't ever done that much dead lift volume at that kind of weight.

Finally, just rolled around and stretched a bit. Hopefully tomorrow will be a little better, although bench is often the toughest lift to transition to a new gym space. However, I'll eat right today and just give it my best and hope it is a stronger day tomorrow. And I need to not get down about my squats - I have had 4 AMAZING, pr squat workout in a row, and today was ANOTHER pr squat workout haha, yet I'm crabby about it. But I'm gonna recover right, SMASH a 365 front squat thurs, recover right again, and come back a week from today and let 405 have it. Lets keep at it.

Front squat 315 x 5

Really good day, which is especially cool considering I was working all day yesterday and didn't get a chance to stretch and whatnot. Very happy with my workout today.

Started with front squat. Felt alright, nothing special but not bad. Got nice and warm, and then started working up. Hit the bar, then 95 x 6, 135 x 4, 185 x 3, 225 x 2, and then 275 x 1 as my final beltless rep. I worked up pretty fast, as it was fairly cold today and I felt like the extra blood/movement was a good move. Loaded up 315, chalked up, belted up, and went after it. First rep was solid, but not so great that I KNEW I would have all 5 reps. However, I just kept breathing and hitting reps, trying to focus on keeping my quads loaded and not sitting back too far. Hit a tough but really solid 5. After I racked it, I watched the video and I have to say that it looked significantly better/easier than it felt. I don't know if I had a rep in the tank, but if I had to bet I would bet that I could have squeezed out rep 6 if I needed to. That's pretty cool, especially considering that coming into this semester I had NEVER front squatted 315. I hit it for my first single a few weeks into the semester.... and now today I repped it for 5. Really awesome.

Next, long paused front squats. Hit 225 x 1,1, 255 x 1, 1, then 275 x 1, 1. Pretty happy with that cause last week I only long paused 275 x 1, and today I did it for 2 singles. Then, dropped back to 225 and did it for a long paused double - WAY harder on the core/midback. I might try and add more of these in in the near future - I am interested in developing both core stability AND power out of the hole, and maybe doubles would be a better in-between of these two things.

Finally, deadlifts. Kepts these relatively light and controlled, hitting 205 x 3 x 10 from a 2-3 inch defecit, double overhand. Just tried to focus on pushing with the legs and keeping my head neutral, locking the glutes. I think the time is coming for me to start keeping the assistance work a little easier, take advantage of lighter weights, higher reps, control over the weight, etc. I need to make sure I can heal up as I peak over the next 2.5 weeks

So, great day! Really happy with that PR, feeling strong. Front squat going up is good for both my back squat and my deadlift, so I'm happy! Can't wait to max next thursday, I think I have a real chance at 365. Lets keep at it.

Bench 215 x 7

Tuesday was a less than great bench day. However, It wasn't terrible, and there were reasons for it being somewhat mediocre - namely finals. The last thing I need is another excuse for why my bench sucks, but at the same time I can't doubt myself or my training because of factors out of my control.

Started with bench, after taking two finals in a row. Felt decent warming up, hit the bar, 95, 135 x 10, 185 x 5, then took my first crack at 215. It was moving decently, but not easy. I hit the 7th rep then took a few breaths and went for 8 - it got stuck in a nasty spot. I tried to fight through and really thought I was going to get it, but my lower back cramped up and eventually I just failed. I was pretty disappointed - First of all, I wanted 9. Second of all, my PR was 8 so failing 8 meant I didn't even tie my old PR, nevermind beat it. I rested, and took the weight again for a max paused set, and hit a really solid set of 5. The paused stuff feels so controlled and strong, so that was cool and made me feel a little better. In the end, it comes down to this: I was crampy and stuff from lifting the day before, and it's possible that finals studying/the two tests right before my workout had a negative impact. Maybe, if I hadn't had those tests I would have finished that really close 8th rep, maybe if I was fresher I would have squeaked out a 9th. I'm not saying I can do that, but I am saying that despite how hard I WANT to be on myself, I need to understand that there are a lot of factors and not get angry and jaded because of a rep and a half.

After the paused set, dropped to 165 and did CGFUBP, really controlling that weight down with a pause and blasting it. Hit 7 or 8, then dropped to 135 and hit 10 or 11, then dropped to 95 and hit 13 or 4. Felt good, trying to build up my raw pressing power, my control over the weight, my stability, and my ability to grind. It's tough and I'm not sure what exercises are the best to accomplish these goals, but I'm just gonna keep working hard and plugging away and gains will come, the question is just how fast or slow.

Next, did 4 sets of 25 t-bar rows with a 45 lb plate.

Finally, did a deadlift hold, one for max time pronated and one for max time supinated with like 200 + lbs.

So, alright day. A little frustrated with my heavy stuff, but I think progress is on it's way, it is just slow, and especially hard to see right now because of issues of finals week. But I'm gonna keep working. Also, side note, I think I might need to pay more attention to glute tightness in my bench, to better use leg drive and to prevent my lower back from cramping. Anyways, lets keep at it.

Squat 365 x 8

Really great day today, very happy.

Started with squats, after a great night's sleep and a big ass coffee. Got nice and warm and I was feeling strong and solid. Then got started squatting, focusing on that controlled descent, pulling myself into the bottom and exploding out. Hit the bar, then 135 x 5, 225 x 3, 315 x 1. Then, loaded up 365, chalked up, belted up, psyched up, and went after it. IT felt great. Felt strong and light on the unrack. I kept my cool, each rep was very strong and solid, and CONSISTANT. Smashed 5 and 6, then had to really focus on 7 and 8 because my breathing started to get really difficult. However, I crushed those reps too. 8 reps is a huge PR, and something I am really happy with - 3 rep all time PR, and just 12 weeks ago my PR at this weight (and I was really proud to have hit it), was 365 x 3. So, a great set that is a testament to how strong I am getting. Plus, I think as the weight increases I will be even happier with the reps I hit, because it is more my core/breathing holding me back with these higher reps. I think once I get down to 5-6 reps, I will be able to express my strength better, which is why I think I am going to shoot for a set of 5 at 405 when I get there. But let's not get ahead of ourselves.

After the set of 8, I dropped back to 275 and did some paused squats, which also went great! I smashed 275 x 3 paused, then jumped up to 315. I have never hit this paused, so I wanted to hit it for a single or maybe a double, but I crushed the first rep and ended up hitting it for 3! Really happy with that, I have definitely increased both my ability to maintain tension in the bottom, and my raw strength out of the hole. I could have hit 315 for more reps, but instead I decided to drop to 225 and smash a triple there. Obviously the heavy stuff is cool, but I think just doing this paused work (regardless of weight/volume) is getting the job done.

Finally, deads. I had an urge to go heavy today, and I kind of fought it.... I started out doing lighter romanian deads for reps, to at least get SOME decent, productive volume in. Hit 125 x 5, then 185 x 10, 225 x 8, 275 x 6. Then pulled some singles from a dead stop - 305, 355, 405, then finally 435 for a tough but solid single. Back felt a bit tweaky after, so I dropped to 305 and hit it for a set of 5 from a dead stop, just to feel out my lower back. Then, called it a day.

I'm a little bummed out I went heavy on deads - I felt like I should work up, to feel heavy weights and just test out form/speed/strength with a pull over 400. However, I forgot the reason's I don't do these - namely, that heavy pulls = form breakdown, and I really only want to allow my form to break down with those heavy weights once in a while, when I have my belt and I am fully recovered/less likely to injure myself, NOT when I am already tired out, beltless, etc etc. However, that being said I don;t think I really tweaked anything, and pulling a solid 435 beltless, chalkless, and at the end of a tough workout is pretty cool. So overall, a good day. Huge squat PR, paused squat PR, and some cool deadlifts. Gotta keep focused, keep healthy, and keep working, and I'm gonna hit some big weights in the coming weeks. Lets keep at it.

Bodybuilding Bench Press

Good day today. Did things a little differently but I was feeling strong and huge, which is cool.

Started with bench. Lately, I haven't been sure exactly how I want to be benching this day - do I go lighter for high rep sets (3 x 15 or something like that?) Or, do I keep the weight heavier and do lots of volume there (5 sets of 6 or 7 sets of 5, stuff like that). What I did today was simply do rep-outs bouncing between moderate weights (185 and 135 today). This was good for a few reasons. 1) Don't go too heavy, which will tax my recovery and make my joints achey. 2) Don't go too light, where it is easy to get lazy with technique, which doesn't have great carryover to heavy bench. 3) Push right to failure on 6+ sets, which not only will force growth/adaptation, but also improves my ability to grind (something I need to be working on). So, I warmed up, hit the bar, 95, 135, then repped out (with a pause) 185 x 11, dropped to 135, rested 2 mins or so and hit it for 11 or so. Rested a little longer, then back to 185, for maybe 8, then 135 for max reps, then again, 185 x 5 and 135 for maybe 9 or 10. All in all, 6 sets to almost failure, most of which were in the 8-12 rep range. Form felt great, grind felt great, pause felt great, and I was BLOWN UP.

Next, did my bodyweight pressing. This was tough cause I was tired out after bench. But I hit two sets of dips, getting 5 or 6 each set. Then I hit a set of 15 or so regular pushups, a set of 10 wide pushups and then a set of 10 close grip pushups, then I set up a smith machine to do incline pushups and just did a ton of reps, moving my hands in and out until I was almost failing. Chest got pumped, triceps got pumped. Felt good.

Next, 4 x 25 dumbell rows facing a bench. Used 15 lb dumbells. I don't know why, but these hurt like hell and blow up my back.

Finally, did some curls and wrist curls... more of an arms pump than a grip workout, but no biggie. I was enjoying looking huge today.

So, overall good day. I think my bench is going to be moving up very soon. I think this new technique is the technique that is going to take me places, and I think the way I am training is going to get me stronger very soon. I just have to keep working my ass off, and PR's will be in the future. Lets rest a lot this weekend, and get ready for another PR squat and bench session next monday and tuesday. Lets keep at it.

Front squat 275 x 10

Another great squat workout this week, again showing me that 1) my two weeks of base building were not pointless or aimless, and 2) I was right, not overly generous, when I "made excuses" for my less than perfect performance last week.

Started with front squat. Goal was to go up to 275 and hit it, with belts and sleeves. Original plan was 8, but part of me felt like 9-10 was a better goal. Started with he bar, then hit 95, 135, 185, 225, and finally loaded up 275 and SMASHED it for an easy 10. Honestly, may have had 11 or 12 in me. Really happy with that, that once again takes my 6rm up to a 10rm. Far exceeded not only my expectations, but even my hopes. I was going to rep out 305 next week, try and get 5.... but I may just got for 315 x 5 instead, based on how solid this felt. We will see.

Next, long paused front squat singles - beltless, with a 5 second pause in the bottom. Hit 225, 245, 265 all solid, so I decided to load up 275 and I smashed it for a 5 second paused single. Pretty cool, especially considering that last year this time was the FIRST TIME I ever hit a 275 front squat. I'e come very far in a year.

Finally, deadlifts from a deficit. Did something a little differrent today, kept the weight at 225 and moved the deficit up - did 10 from 1 inch, 10 from 2 inches, then 10 from 3 inches, trying to focus on keeping my low back flat and using those hammies.

So, great day. huge front squat PR. Plus, I got to set a pr and feel great about that, but overall I honestly feel like I didn't train hard at all - so hopefully recovery will be great and I will be in tip top shape come monday. Hopefully, next thurs I'll hit 315 for 5, then the week after that I will hit a max and try and nail 365 - which would be a really cool accomplishment. Lets keep at it.

Bench 205 x 9

Good day today. Almost great - but I'll take it.

Started with bench. Actually felt really decent warming up, not too beat up from squats yesterday. Got nice and warm, hit the bar with my feet up, then got started - 95 x 15, 135 x 10, 185 x 5 all felt really good, so I loaded 205 and went after it. The set felt really good, definitively better than benching felt last week in my garage. I will say that stability wasn't perfect - I had a little bit of weird wobbling and asymmetric barbell movement that probably wasted a little energy. However, the new form - i.e. controlling the bar down, soft touch and squeezing it up - felt pretty great. I blasted the first 8, then hit a 9th rep (a new pr) that was just a little bit slower and grindier. However, I was still about 75% sure I could get a tenth rep - till I tried it, and failed. I was a little angry about it, because it is that same problem over again - the problem of moving one rep with ease, then all of a sudden failing the next rep. The problem of not having the proper control over whether you make or fail a rep, based on how much effort you put forth. HOWEVER, there are some factors to consider. 1) I have only been doing this a short while, and therefore still need to work on my ability to grind. 2) It's not like I SMASHED rep 9 - there was a gradual decline, which is exactly what I want. Yes, rep 9 wasn't so hard that I should have failed rep 10, but I definitely am making the changes I want to make, I just need more time with this new form. And 3), despite wanting 10 reps, 9 is an all time PR, AND 1 rep better than just a week ago, AND 10 lbs heavier than the last time I benched 9 reps, failed a 10th. So, all in all it was a great set, just not AS great as I wanted. But that's okay - I am going to rectify this by getting 9 reps at 215 next tuesday. THAT will be a really great set. After the touch n go rep out, I rested and then did a paused rep out. Hit a really solid and hard set of 6. Definitely felt my improved ability to grind on that set.

Next, did some feet up benching without bringing the bar all the way to my chest. Did 3 sets without much rest - 1 regular grip, one closer, one closest. Got maybe 20-8-6 reps, something like that. While definitely not a waste of time, I think I was trying to do too many things with this - it would probably be better to do EITHER cgfubp or spoto press or benching with varying grips. Still, got in some extra volume and stability work.

Next, 3 sets of 30 cable rows with I think 90 lbs

Finally, 3 fairly brief sets of bar starz grip work.

Overall, good day. Not perfect, but here's the thing: I believe I am on my way to the bench gainz I want. The goal now is simply to grow my bench as fast as possible. Next week, I am going to try and hit the same number of reps - 9, and maybe even the 6 paused - but at 215. If I can manage that, then the goal will be 7-8 reps at 225, and 6-7 reps at 235 the week after, which should put me in good position to hit my desired 275 after christmas. Lets keep at it.

Squat 345 x 10

Great day today. All of my anxieties about not having purpose these past couple weeks, and my half-hearted assurances that the only reason I wasn't performing the way I wanted to be was because of the million factors making my workouts tough were in vain, because on my first really focused workout back, I kicked ass.

Started with squats. Got nice and warm, and I was feeling really good from the start. Threw the knee sleeves on for the first time in a while, and got to work, again focusing on finding a balance between speed and control on the way down, focusing on keeping the reps fast and smooth, but REALLY squeezing into the bottom, controlling the weight, and taking the reps slower than normal. Also, focused on breathing between reps, to make sure I didn't rush the set. Hit the bar, then 135 x 5, 225 x 3, and finally 315 x 1. Then, chalked up, threw the belt on for the first time in weeks, and got to work. I destroyed 345. My new technique feels great - rather than hit or miss, where I might smash one rep then fail the next, each rep was controlled, and when I attempted each rep it was with CERTAINTY that I could get it. I felt like I had so much more use of my hips and back, but not at the EXPENSE of quad involvement - rather, in conjunction with it. There is a SLIGHT chance I miscounted the reps, as I got a little foggy in the middle of the set, but I am about 95% certain that I squatted this weight for 10 reps today, and I couldn't ask for more than that. That is a 4 rep PR at this weight, a 30 lb 10RM pr. And for felt incredible - really, the hardest thing about the set (and it was a VERY hard set) was simply having the bar on my back. I was literally gasping for air on the last 3 reps. But I am extremely happy with my performance today.

Next, paused squats. Decided to keep these a little heavier today - dropped to 275 and took off the belt (I always plan to do these beltless), and hit that weight for 3 x 3, paused, without much rest between sets (maybe 2-3 mins). Felt really good and solid - I get a hell of a quad pump from holding the tension with these.

Finally, did some really high rep deads today - 2 sets of 20 at 185. I figured it's been a while since I did higher rep stuff, so I wanted to work it in. My ass was pumped.

So overall really great day. Technique feels amazing, strength was amazing, and the two came together today to give me probably the best squat workout I have ever had. Now, I need to focus on recovery and technique with thursday's front squats, and prepare to smash 365 next monday - a set of 8 will be very difficult, but I think it is also very possible. Have to keep setting my sights high, because I am starting to see what I can truly accomplish. Also, I'm excited to bench tomorrow! like squat, I have been a little disgruntled with bench lately, but I am hoping that, like squat, tomorrow I will be able to perform to my best and get a really good idea of where I am at (hopefully it is where I want to be as well haha). Lets keep at it.