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.