Squat: 365, fail 395, Front squat 315

Really good day today. Just about one rep away from being AMAZING. Slept and ate really well yesterday, plus did some great mobility work - light front squats with my feet as close as I could get them, to work on ankle flexibility and upper back mobility, and then light back squats as wide as I could do them, to work on hip flexibility. Definitely need to keep those drills in, as I felt GREAT today.

Started with back squats. Got nice and warm, paying a little special attention to my ankles - my right ankle is still unreasonably tight and painful, so I am working hard on fixing that. Anyways, after getting super warm I made some big jumps today, which felt great. Hit the bar for 10, then 135 x 8 or so, and 225 x 5, mixing in some pause reps, trying to keep my "power stance" and my body upright, really moving the weight fast and confidently. Then, jumped straight to 315 and that jump felt great today. I unracked and squatted the weight with confidence, absolutely destroying the first rep and hitting a really solid second rep to boot. SO, I did something I have never done, and jumped straight to 365. It was a really big jump, so when I unracked I felt a little less confident, and the weight felt heavy. But I belted up, tried to imagine 135, and ended up smashing it for a single. The best 365 I have squatted in quite a while, that's for sure. I thought about loading up 385, but then I figured hell, why not go for the PR? I already made that huge jump, and I smashed 365, so I decided to just give it a go. Loaded up 395. It felt heavy as fuck with the unrack, however, and I was just a little off. It wasn't a TOTAL fail, but something was just not right - I went down and didn't really have much of a chance. I don't know if I got a little scared, moved a little too slow, was out of position, or maybe it was just too heavy today - but I think it was definitely a combination of a few of those things, because I FELT like I could have squatted that today. So anyways, no PR but I am definitely in PR territory. 405 is coming soon, I can almost taste it.

Next up, I decided to front squat up to a heavy single as well. I knew I had a PR in me today, and I promised myself I would make a statement in the gym today, so I said why not. hit 135 for a few, then 185 to just get my groove back. Then hit 225 x 2. Felt good, a little slow and I was a bit tired, but it felt good. Jumped straight to 275 with the belt and hit it for a really nice single, with just the slightest stick before lockout. So, once again I said "fuck it" and loaded up 315. First rep was SO close. A few weeks ago, I attempted 315, got like 2/3 of the way up, then failed. Today, I got the 2/3, pushed through that sticking point... then failed. But I KNEW I had it today. So, I loaded the weight back up, got really psyched, and just focused the best I could on speed into and out of the hole. I hit a nasty stick, but despite my elbows dropping and a little back rounding, I managed to push through and lock it out this time! really psyched, 315 is a huge number for me. It feels really good to finally get it, and kind of makes up for the fast I missed the back squat PR haha.

Next, deficit deads. Used a huge deficit today, stacked 3 yellow plates, which I would say is about 4.5-5 inches. Kept the deads brief - I pulled 25 x 5, touch n go, then 285, and finally, 365 with the straps. Kept the focus on keeping my back flat on the reps, trying to build of those erectors. It wasn't an easy set by any means, took some grit and some yelling to finish all those reps. But that is pretty fucking cool, to do a set of 5 from such a huge deficit at that weight. Feeling really good about that.

Finally, banged out some quick back extensions. Hit a set of 10 with no weight, then sets of 10 with 10, 25, and 45 lb plates behind my head. Nothing crazy, but every little extra bit of erector work and core training I do is gonna help.

So, overall, awesome day! Smashed a squat at... 93.5 % haha, took a crack at a PR, PR'd on my front squat, and deadlifted some heavy ass weight for reps from a huge deficit. I would say today is exactly what I wanted it to be. Tomorrow I am so pumped to bench. It's gonna be my first day training later in the afternoon, after a ton of classes, so we will see how that goes. Overall, I am very excited however If it goes nearly as well as today did, I will be happy. Lets keep at it.

Bench 225 x 2 x 3, 135 x 31

Interesting day today.

First of all, didn't feel too great from the get-go. form was a little off, I was a little achey in my shoulder and my left elbow, and I just didn't feel as strong as I have been lately on bench. Which has been very strong haha, so I guess it's not too big of a deal. Warmed up, then started working up in a lot of sets. Hit the bar, 75, and 105 for a slew, then 135 x 8 or so, 165 x 5, 185 x 5, 205 x 5 with a nice pause on the last rep, then jumped straight to 225 and hit it for a solid but tough 3 - hard enough that I racked it. I was a little bummed. Based on how I have been feeling, I was hoping to nail 225 x 5 today - that would be a pretty cool milestone. However, as I said I was just a little off today, both in strength and technique. I decided to take the weight again, and again I got a triple, only this one was more tough, less solid haha. First rep was nice, but the second I bounced off my chest more than I intended, and then the third hit a NASTY sticking point. I finally pushed through, but I wasn't sure I was gonna make it for a moment there haha, and my butt came off the bench just a tiny bit, so it was a pretty ugly rep. However, although I didn't get the heavy 5 I wanted, some things to think about: 1), I wasn;t feeling great today. 2) while 3 reps isn't a pr, I have only gotten 3 reps at 225 + maybe 5 times in the history of my lifting, most of which have been in the last two weeks, and I hit two triples at 225 today. And 3) based on yesterday/today, I feel like doing all these warmup sets is effectively "handicapping" me when I get to the heavier sets. Which is kind of a good thing! the point of thursday and friday isn't really to PR, it's to get in a ton of reps, reps with great form, great speed, and reps that will build muscle. On both yesterday and today, I didn't hit my goal - but I DID go pretty damn heavy (right around 90% both days), got in some quality reps, and all AFTER hitting 30+ warmup reps with beautiful technique and speed. Obviously, I will try and push myself towards PR's on this day, but I think that falling short isn;t necessarily a bad thing, because the point of this day is simply volume. The heavier the volume, the better, but even the light sets are productive. Then, come monday and tuesday I cut out all that extra energy wasting, and REALLY focus on hitting those PR's.

Interestingly enough, hit a PR after those two sets. I decided to drop back to 135 for a rep out, something I like to do every so often as a test of my rep strength. I remember a time when 14 reps was my max, then 17 was it for quite a while. Recently - maybe 2-3 weeks ago - I did a few sets with 135 and managed 20, so today I decided to try and beat that, seeing as how I have been feeling so great benching lately. But I didn't just beat it, I SMASHED it. I may have had some trouble with the heavier weights today, but I had no problem at all with 135. It stayed in the groove beautifully, and it was just a matter of repping as fast as I could to get through maximum reps before fatigue set in. I ended up hitting it for 31 reps, an 11 rep pr. I'm not only happy with that performance, I am really happy with the way the reps look - so fast and clean, technique looks great.

Next up, did some pec flies. These were alright today. I went a little heavier, but my left side shoulder-elbow really started acting up with these. Maybe I need to stick to lighter weight, or maybe it was just a bad day. Either way, I did 4 x 10, but they just didn't feel as good as the last few times I have done them. Less chest pump, more pain. So next week, I'll probably keep them lighter.

Finally, finished off with a huge back and biceps "chipper." It went like this - 50 cable rows with 50 lbs, 50 straight arm pulldowns with 30lbs, 50 rear delt flyes with like 10 b dumbells, 50 curls with the easy curl bar + 10's, and finally 5 sets with the wrist roller. This felt great. Blew up my back and was a lot of fun. I need to really focus on keeping back work fun, and working in as much volume as I can as often as I can. I get so easily bored with back work, and I really need to be FOCUSING on it, not slacking.

So, overall good day. Not as great as I hoped, but still some quality bench work, really cool PR on that 135 rep out, and then some cool bodybuilding stuff to finish off my summer! Back to school tomorrow. Lets hope the move is smooth, I settle in nicely, and come next monday/tuesday I can fucking DESTROY my first couple sessions in the new gym. I want to show that gym, the people in it, and myself who is running it this year. Lets keep at it.

Squat 345 x 3, 2

Today was rough. I don't know why exactly why - I don't even know how much was mental difficulties, and how much was physical. But I did my best and that's all I can do.

Started with squats. Didn't feel too bad getting started, just a little intimidated and whatnot from all the volume I was doing. Worked up in sets of 5 today. Hit the bar x 10, then 95, 135, 185, 225, 275, and 315, all for 5 and all beltless. Those all felt really good. Smooth, easy, but there was just a lurking exhaustion during each set. Finally, loaded up 345 with the goal of hitting it for a set of 5. Threw on the belt, and hit a really solid 3, but then completely blew the 4th rep. I sank into the bottom like I had no bones and didn't move up one millimeter. Just straight down and had to dump. I was very irritated, because I should have at least had a SHOT at 4, and might have even had 5, but I fucked up. Still, I couldn't leave that weight with that blatant and shitty failure, so I loaded it back up and hit it again. This time, got a solid but tough double, then attempted 3 and failed (honestly this time). SO, it wasn't exactly what I wanted but I got a total of 5 reps. And, I did a ton of quality volume before that - 30 very nice reps - so it's no wonder I was maybe a little tired when I got to 345.

But after those squats, I was DONE. I had plans to try and bang out some front squats at 205, and maybe some good mornings after that. But I did one set at 205 (6 pretty easy reps) and just could NOT bring myself to do anymore. I felt like shit, and I was angry at myself for not sacking up and just doing more. But then I realized that this is the EXACT point of the way I am training now - to be free to push on the good days and be free to break the mold on bad days. So, at the advice of Jerome, I just basically did a TON of leg extensions, some weighted situps, and called it there.


So, a very tough day, but also a quality day. A lot of good squat volume. Not as strong as I wanted to be, didn't do as much as I wanted to, but I did my best. I just hope that I can get back in the groove for monday, I REALLY want to destroy my first squat workout back. Lets keep at it.

Bench 235 x 3, 240 x 2, 245 x 1

Three bench Pr's today. Must be doing something right.

First of all, just wanna say I weighed myself this morning for the first time in a while, and I weight a cool 222. Basically, about the same weight I was when I left school, only I am looking more solid and muscular and less soft. Still have a ways to go before I'm anywhere near "lean" and "big" but hey, 220 + and "not fat" is a fine place to be haha.

Anyways, like squatting yesterday the plan was to work up to a heavy triple, and to do it in less sets with bigger jumps. I will say that I made smaller jumps towards the end, but hey it's a process, and I have often had trouble making bigger jumps with bench so I played it a little safe. SO I hit the bar for a ton, then 95 felt like a breeze, and I knew I was having a good day. Hit 135 x 10, then straight to 185 x 5 with a pause on the 5th rep, and then my first triple, 205 x 3 with a pause on the third rep. I would also like to say that, despite my absurd paranoia as the workout went on that I am using to much momentum, or "bouncing," and that I would never be able to pause the heavier reps I was doing, those paused reps felt EXACTLY like the touch n go reps leading up to them, and that's without me doing any paused work. Anyways, went from 205 to 220 and smashed it for a triple, so I decided to go right to my goal for the day, 235. And I nailed a triple at that weight! Thing is, I could have been a little tighter, and I STILL nailed it. Last rep was a grind though haha. However, I was feeling so good that I decided, even though that was a PR, that I was gonna get a new 1 rep. So, I loaded up 240, rested, and hit it. This time, I was tighter, and the rep I hit was so fast that I hit it for a second rep on the fly. Then, went up again and nailed 245 as well - got a little tough at lockout, and even so it was pretty smooth and fast. So there you have it! 3 Pr's today, and 6 reps at 100% +. Clearly, what I am doing is working, I just need to keep my head straight and STOP doubting myself that I am somehow setting myself up to SUCK at paused benching. I just need to stay the course, have fun and get STRONGER.

Now, despite a great bench session the rest of my workout was a little less great haha. Because I was feeling strong, I kept my close grip, feet-up benching a little heavier, at 185. I wanted to try and hit it for 3 x 10, but unfortunately today was not my day. I hit it for 9, 8, and 7 reps. That;s not too bad, but I was a bit unsatisfied. I don't know why, but I felt like I could have done better - like perhaps my technique could have been a little tighter, so I would have gotten a better pump/felt like I worked harder. Anyways, that's still not half bad. Maybe I'll try and take these a little lighter for a couple weeks, then come back and see what I can do with 185.

After that, I decided to push press heavy, because I was gunning for a spot on the gym record board. I was a little pooped out, but I warmed up with the bar, then hit 135 x 5, 185 x 3, and 225 x 1 with the belt, all completely easy. I'm not sure if I have ever push pressed 225, but I know I have never done it that easily. So, I loaded up 255, which is what I wanted to beat, and gave it 3 good attempts. Each time I was able to push it high, above my head, and I could feel that I was so close to lockout - but I just couldn't get it. Made me pretty mad because I was so close. I don't know if it was that my technique isn't as practice, if I was a little tired, or if it's simply too heavy, but I was close. And in all fairness, I was competing against a record that was't my own haha. I probably could have smashed 235 and even 245 today, which would have been a PR. It's okay - perhaps I'll put in some work and try again next time I'm back at CFD.

Finally, did some dumbell rowing to hit the back. Truth be told, I really need to be better about back work when I get back to school - which I think will be easier, because there are a plethora of machines that make back work less miserable and more interesting. Anyways, didn't push too hard on these rows, but tried to get some quality volume and hard work in - with a stricter dumbell rowing form, I rowed the 50 lb dumbell for 3 sets of 33 reps each side (plus a bonus rep) to round out at 100 total reps. Felt good.

So, overall a kickass day. I am really gaining some bench strength, and I need to just keep on pushing. Can't wait to keep making gainss, and to get back to school and start motivating myself in my new surroundings. Lets keep at it.

Squat 355 x 3, Front squat 275 x 3

Great day today! 2 PR's, a lot of fun, feeling good.

Started with heavy squats. I decided on thursday that mondays, I would work on making bigger jumps with my squats, to practice hitting heavy weights without wasting much energy beforehand. Then on thursday I will make smaller jumps, doing a ton of warmup sets so I get in a lot of fast and easy reps with perfect form - which will both give me tons of form practice, AND prevent me from going too hard and heavy cause I'll be tired out haha. ANYWAYS, I was feeling a little creaky and stuff today, despite a good warmup, but I stuck to the plan and it went really well! I hit the bar for a set of 10 or so, making sure to keep my stance wide, and working on driving my chest up, arching into the bar. Hit 135 x 8, then 225 x 5. Then, made the jump straight to 315 x 3, beltless. It felt really good! definitely felt a little heavy and a little creaky, but it was a very solid triple, good form, and that's the first time I have made that jump in a long while! Then, I ALMOST went to 335, when I decided fuck it - lets stick witht he big jumps, and go right where I REALLY wanted to go. So, I loaded up 355 and hit it for a beautiful belted triple. It was really solid! No rep was easy, but no rep was super hard either. Might have had another one in me, if everything went perfectly. After the triple, I was feeling ballsy so I loaded up 375 and tried to take it for a single. Didn't happen - form was alright, but I was just too slow and tired out. But I'm happy with that 355 x 3, that is a PR triple and the best squat set I have done in quite a while. Next week, I need to see how I feel but I would REALLY like to push to a heavy double or single, and try to get as close to PR territory as I can. I think, with a good squat session thursday and some recovery this weekend (which may be tough because I'm moving back to school), I could definitely hit some big squats next week. Just have to push!

Next, decided to do the exact same thing with front squats. Dropped back to 135 and hit it for a set of 5, then hit 185 x 3, 225 x 3. Once again, I almost jumped to 255, but then said screw it, and loaded up what I really wanted - threw on the belt, and smashed 275 x 3! It was a really great set. While lifting, I felt like the reps were hard and I had a lot of rounding over, but watching the video I am really happy with the way my reps look - they are smooth, and my technique is really solid. And, that's a pretty solid PR! My best triple FS it like 245 haha and I have only ever hit 275 for a single like 3 or 4 times. Anyways, I think I definitely have a lot more in me for front squat. Can't wait to hit 315, I KNOW it's just around the corner. Here's the video.

Finally, Did some snatch-grip deficit deads, from like 3 inches, which meant I was probably pulling the bar like an extra 8 inches haha. These were tough, but felt really good. I did a touch n go set of 10 at 135, 10 a 185, and then finished with a set of 12 at 225. Not super hard, but definitely worked my hips, hamstrings, and my lower back well. I just have to keep doing all these deadlifts from compromising positions - build up my supporting muscles and my ability to pull with a flat, strong back. Then, when the time comes to max out just release the animal and I WILL pull PR's, I feel sure about that.

So, overall great day. Squat PR (although I still feel like I'm not exactly stronger yet), front squat PR which I am VERY happy with, and some quality assistance. Can't wait to kick some serious ass this final week at home, then get to school and start schooling that whole gym on how shit it done. Lets keep at it.

Strict press 185, Push press 190 x 5

Today, Had a decent little workout, although it was quite little.

Started without much warmup, because time was a bit limited. I basically did a set of strict press, then a set of bench over rows, with the same weight in a big pyramid. Hit the bar x 15, 75 x 12, 95 x 10, 115 x 8, then 135 x 6. Then, I had to stop rowing because the hang clean was starting to give me trouble. But I kept pressing, hitting 155 x 4, 165 x 2, 175 x 1 all easy. Then, threw on the belt and hit 185 for a solid single that was a little off balance, but actually quite smooth. Finally, attempted 190 and couldn't get it, so I push pressed it for a set of 5 and that was that.

Overall, pretty sick day! I really didn't expect pressing to go well at all, so I'm pretty happy that I was able to hit a fairly easy 185. In addition, all the light weights felt like I could have done quite a few more reps - 135 x 10 or 165 x 3 + for example. Wish I had rowed more, but hey at least I got SOME extra reps in there. I'll try and be a little better with the back work next week. Lets keep at it.

Bench 205 for 2 x 7

Today, had a pretty damn good day! Didn't sleep well last night, drank a WHOLE bottle of wine, and was very sore today, and still had a great workout! Pretty happy about it.

Basically, I copied exactly what I did for squats, except with slightly higher reps on the earlier sets because I like to bang out those light bench weights for a lot of reps. Technique felt on point, even though I was fairly tight and creaky. Hit the bar for a slew, 75, and 105, then 135 x 8, 165 x 8, 185 x 8, and finally 205 x 7. It was a really good set, and honestly I think 7 might be a PR - I may have gotten that before once, but I'm not sure. However, I felt like I was just not as tight on that set as I could have been. Something in my technique was a little off, and I simply wasn't arched properly. I STILL got the set of 7, which is awesome, but I decided to rest up and take the weight again. This time, my setup was much tighter and I got an easier set of 7, then attempted and failed an 8th rep. That's okay though! I am happy with 7, and even happier with 7 for two sets. I Just felt like my form was off on the first, so I am glad I took the weight again.

After, I put on 225 and hit it for a pretty solid single. I would have gone up a little bit, but my chest was starting to feel very tired and crampy, so I decided to just call benching there.

Next up, I did a slew of lighter assistance stuff, in a sort of bodybuilding style. For my back, I did 3 sets of 20 face pulls, 20 straight arm pulldowns with increasing weight. Honestly, it was not enough back work, but it was SOMETHING. I'll have to do some real rowing tomorrow to make up for today.

Following the back work, I did 3 sets of chest flyes and lateral raises with 15-20 lb dumbells. Did 12, 12, and 15 for both, and this felt REALLY great. Got an awesome pump and felt good. However, I feel like I could use some strict pressing, so perhaps I will do some of that tomorrow as well.

Overall, great workout! Focus was really on the main movement, but it went well and I worked hard so that's great, and although the assistance was nothing special it felt good and was productive. I'm loving this new found bench strength! Lets keep at it.