Paused bench 225 x 5, 4

Good day today. Rough because of some emotional and personal issues, but I worked through them.

Started with paused bench. Warmed up, then got to work. Hit the bar for 8, then 95 x 8, 135 x 8, 185 x 8, and finally 225 x 5. Felt pretty bad warming up honestly, but 225 was actually very strong, although perhaps a little less tight than I might have ideally wanted. I dropped back to 95 and again hit it for 8, then 135 x 8, then 185 x 8, and finally 225 x 4. It was a tough 4, but I tried a 5th and failed pretty bad. Still, 5 and then 4 paused with that kind of overall volume isn't bad.

Next, did paused feet up bench. Normally, I use a close grip when doing this, but today I decided to use my normal grip. It actually felt really good, very tough on the chest. I hit the bar x 8, 95 x 8, 135 x 8, then 185 for a tough 6. Dropped back to 135 and hit it for one final hard set of 11.

Next, band pulls for back work. I didn't have pullups in me today, I know it's an excuse but I had to cut myself a little slack. So I did 2 round of 25 band rows, and then 20 band pulldowns (like a lat pulldown only with the band loops over a pullup bar). Blew up my back pretty well.

Finally, grabbed some dumbells and did one big ass, really hard set for: curls, pec flies, lat raises, and then close grip incline pushups to hit the triceps. I was blown up by the end of this.

So, overall good day. A little tough, as I said, because my head and my emotions were all over the place. However, I tried to keep the focus on just hitting a lot of reps benching, pushing myself, and keeping the volume high on my assistance work, getting a nice pump all over.

I  will be going through some life changes these next few weeks I think. I might have more than a few workouts shaped by my emotions. However, training is a part of my life that will always help me keep balanced, help me deal with problems, and keep me moving forward. Lets keep at it.

Front squat 245 x 10

Good front squat day today. Definitely still a little sore from Monday, so not 100 percent, and front squats belt less are really much tougher for me than back squats belt less. However, worked my ass off which is the major goal, and I think my core, quads and back are gonna make some serious gains because of today. 

Started with front squat. Warmed up, hit the bar for a set of 10, then loaded up 95 and worked up with 25 lb plates from there. Didn't feel too bad, but sets of 10 with front squats is very hard - just holding the weight that long is such a bitch, even 95 isn't cake. Hit 95, 145, 195, and finally 245 for sets of 10. 245 wasn't easy - my back especially was giving out towards the end - but it also wasn't super hard. I dropped back to 95, and decided to work up a little heavier this time, and with lower reps. So I hit 95 x 8, 185 x 8, then finally 275 x 6. I really wanted 8 at 275, but I was really tired out by that set. My core and upper back were completely giving out on me, so I called it at 6. I actually tried to go up to 315 for a single afterwards, and unfortunately failed that - again, just too tired out. Overall, however, I worked my ass off and actually hit some belt less Pr's, in addition to just hitting an assload of front squats. 

Next, dropped back to 225 and hit it for long-paused singles every minute on the minute for 10 minutes. These wrecked my middle upper back after all the shit I had already done. 

Next, did some deficit deads, pulling from a dead stop with a HUGE emphasis on hips super low and pushing with my quads. This is part of my two - part plan to smash my next heavy desdlift session haha - on the one day, focus on pushing with the legs to get in the habit of keeping good position, and on the other day do straight leg "damage control" stuff so that I can lock a heavy dead out, even in a bad position. Anyways, I didn't realize how tired my quads were until I started doing these. Hit 135 x 5, 225 x 5, 315 x 5, and then 405 x 3. I might have been able to push the set at 405, but I have only ever pulled that for 3 once, and this was from a deficit, AND it was after a really grueling front squat workout. 

Finally, hit 3 sets of 15 back extensions to finish off the lower back and the butt/hamstrings. 

Overall, awesome day. Didn't perform quite as well as I would have ideally liked, but that is fine - I pushed myself really hard. And I'll do the same next week, reach for some PR's, but whether I hit them or not the hard work alone is gonna make me grow. Then, when I throw on the belt and sleeves.... I think some big numbers might be in my future. We will see. Lets keep at it. 

Burpees

Did some light cardio today with burpees - 5 every minute on the minute for 20 minutes. It was pretty low intensity - 5 burpees obviously isn't many. But it was enough to keep my hear rate elevated for a full 20 mins, which is the goal. Plus, I was moving my body through a pretty wide range of motion, using my legs, core, upper body, back, etc. It felt good!

I am really very sore from the first couple days this week. I'm hoping the burpees maybe flushed out some of the soreness, and they don't just make it worse haha. But either way, I'm excited to train tomorrow and friday. I have been thinking a lot today about things - what defines a good lifter and what separates him or her from a bad lifter, or a great lifter. I know I have the tools to become great. I just need time, and hard work. But before long people will start to see that I am truly on the way to greatness. I will be able to look at all the people who think they are better than they are, people who have looked down in me for years and thought they were better than me, and tell them what I have done, that not only am I better than them but that I started off SO far behind them. I want people to know that they need to train harder, to train smarter. I want people to see me towering over them, and remember way back when they gave me no respect as a young lifter because I was so small and weak. And I want them to know that I surpassed them in every way because they don't work hard enough, they don't care enough, they don't know enough. There are a lot of people ruled by their egos, and slowly but surely I am going to shatter their worlds. Lets keep at it.

Bench sets of 10

Solid bench workout today. It is a lot harder to beat myself to shit with bench haha. Yesterday with squats, I really felt like I worked my ass off and was exhausted. But with bench, it's harder to push myself to that point. However, I hit a ton of volume, tried to work as hard as I could, and I feel good. ALSO, this morning watched a really great Elliott Hulse video, where he talked about how to grind through bench reps, and he suggested that, when you get stuck mid rep, to focus on squeezing the bar as HARD ad you can, in addition to squeezing your butt really hard. I used this cue a LOT today, and it really helped me.

Elliott, looking hooge

Started with bench. Warmed up, hit the bar for 10, then got started - everything was touch n go today. Hit 95 x 10, 135 x 10, 185 x 10, then 225 x 6. Felt good - that 6th rep was tough, but I focused on squeezing the shit out of the bar and I managed to push through. Dropped back to 95 and hit it again for 10, 135 x 10, 185 x 10, then 225 x 5. Again, last rep was REALLY hard but I focused on crushing the bar and somehow I was able to push through when I probably normally would have failed. Pretty happy about that! I will say, with the heavier weight (225) I think I definitely resort to using movement a little more - I do a worse job of squeezing it, controlling it down, and instead I have to move it a little faster and sacrifice that squeezing in order to rep it out. HOWEVER, I tried to fight it at that weight, and really tried to focus on the squeezing/control on every other set.

In order to help with that, I did some Spoto presses next - short pause about an inch off the chest. Hit 95 x 12, 135 x 9, and 185 x 6 which was VERY hard. However, I loaded up 225 and managed to hit it for a single - probably one of the hardest reps I have ever done. But again, focus on crushing that bar with the grip really helped me to maintain tension during the sticking point and fight through! Pretty cool.

Next, dropped back to the bar and loaded it with some chains to do close grip feet up bench press. Used the chains for two reasons: one, to add some wiggle to the weight and force me to focus on stability. And 2, to make it so I didn't know EXACTLY how much the bar weighed, which in turn forces me to just work hard based on how I feel, rather than what I KNOW I should be able to get or something. Anyways, hit the bar and chains for a set of 8, then 95 x 8, then loaded up 135 and hit it for 8, 7, and 6.

Next up, did 3 sets of banded pullups, hit 8-9 reps each set. My vertical pulling is really lagging, now that I have my own band I need to be hitting pullups MUCH more regularly.

Next, did 3 sets of 20 band rows to hit some horizontal pulling.

Finally, did some inclined pushups - 5 sets of 20 with varying grip widths. Not to hard, just an easy way to get in some added pressing volume and work on squeezing my way up and down.

So, a hell of a workout. I did a lot of quality work, that is for sure. I feel good, I think even though I don't feel completely spent, I really did do a LOT of quality work, ESPECIALLY pure bench pressing, and that if I keep this up for the next 3 workouts there is no way I'm not going to build some serious upper body size and strength. Lets keep at it.

So many squats: 315 x 11 (for starters)

Great day today. Just straightforward, hard as fuck training that felt awesome, I performed well and I had a ton of fun. 

Started with squats, unbelted and sleeveless: sets of 10. Hit the bar, then 225, then 315 which I was nervous for but I CRUSHED. It was so easy that I decided to go up. Loaded 365 and hit it for a set of 3. Honestly, I was thinking I would hit 365 for like 5, based on how the 315 felt but hey, a triple at 365 belt less and sleeveless and after those sets of 10 ain't bad. Dropped back to 135, rested about 15 mins and then again hit it for 10, 225 x 10, then 315 x 11 which is an all time pr, even in a belt. Really happy with all that work! 

Next, did paused squats, sets of 5. Hit the bar, 95, 135, 185, 225, 275, and then 315 x 4, which was a pr! Would have liked 5, but 4 isn't bad after everything I had already done haha. 

Finally, did some deadlift work. I decided to do some "damage control" work, aka stiff leg Romanian deads. My thinking on these is that I failed my 515 deadlift above the knees, simply because I was in a bad position at the start with my hips too high. Obviously the best solution to this problem is to start in a better position.... But I think I can also finish those less than perfect reps if I do some extra training for my lockouts and glutes, especially in a position with high hips or the bar out in front a little bit. So, straight leg rdls - 10 at 135, 185, 225, then back down to 135 for a finisher set of 12. 

Needless to say I was destroyed by the end of this workout. But I feel great. I feel like THIS is the way I need to be training to get stronger and bigger and healthier. I'm so excited to just keep smashing shit these next two weeks. Lets keep at it. 

Conditioning + core

Had a really good fun day today. Did some conditioning and core work that totally kicked my ass, but it was fun and I think it's gonna be REALLY good for me. 

Started with a nice warmup, then grabbed the prowler. Pushed it to warm up, then loaded it with two pairs of 45's. I was pushing it probably about 20-25 yards. So I pushed it every minute, on the minute. The plan was for 20-30 minutes. At first it wasn't bad at all but it slowly caught up to me haha. The legs were totally fine, really not tired at all, but my heart and my lungs were WORKING. By round 10 I was tired, and by round 20 I wasn't doing anymore haha. I definitely could have hit more rounds, but 20 was more cardio than I have done in a long while, and even though my legs felt okay they may still be messed up tomorrow haha. 

Took me a while to recover from that, but then I hit up some core work. Got on the ghd and did 3 sets of 20 sit-ups and then after that 3 sets of 20 back extensions. Again, the first set wasn't bad but whoo they got worse haha. My core and my cardiovascular system are so clearly my weak points. 

Anyways, really good workout! It was hard and kicked my ass, but I feel good working hard at the stuff I suck at haha. Obviously over the next two weeks I'm gonna need to shift focus to be about lifting more than pure cardio/core work, but still I think today and tomorrow's workouts should get me going in the right direction - increase my conditioning in my legs so they are prepared for gains, improve my cardiovascular health/overall gpp and work capacity, and hammering my core so that when I return to heavy belted work I will be able to crush it. So I'm happy. Gonna do another good conditioning workout tomorrow, try and mobilize on Sunday, and then get started just crushing the weight and my body on Monday. Can't wait, I think I'm really gonna have fun, make some serious gains and start to feel a lot better, healthier, like the way I look, etc. Lets keep at it! 

PLANS FOR THE FUTURE

So, I have done a lot of thinking after the mock meet yesterday, and I am thinking about some changes I want to make to my training. It's tough, because I am working with flawed data - Yesterday was clearly not a very fair test of how much stronger I have gotten in the past 7 weeks, and it is tough to make decisions about my training/changes to my training based on a very flawed testing day.

I agree with Paul on certain things, that's for sure. 

However, this is the thing: Not just last mock meet, but almost EVERY time I have tested 1 reps this past semester I have underperformed, based on where I thought I should be. I have figured out a LOT of things - A style of training I really enjoy, technique on all of my lifts that seems to work really well for me, really good assistance exercises, etc. And overall, I have made some great gains this semester - for example, taking my front squat up 60 lbs, taking 365 from a 2rm back squat to an 8rm backsquat, being able to bench 225 x 7 - those are really big improvements. However, those improvements don't seem to translate to my 1rm attempts as well as they should. For example, taking 365 from a 2rm to an 8rm would, to me, suggest a gain of 50-60 lbs on my back squat. However, in reality I put 35 lbs on my squat. Still solid, great gains - but simply not as good as they a) could be, and b) SHOULD be, based on numbers I am hitting in training.

For squat specifically, but also to an extent bench press I am starting to think this is an issue with peaking. Yesterday, I wanted to hit 445 and hit 425. Last cycle I wanted 435 and only got 415. The cycle before that I wanted 415 and failed it. I NEVER seem to be my strongest when I go heavy. Rather, I am having my best, strongest workouts with the biggest rep-PR's a couple weeks before I test. For example: this past cycle, I did two weeks of really hard training where I just worked my ass off - no set numbers, no belt or sleeves, just working hard. I came out of those two weeks, and right off the bat had two of the best squat workouts of my life - 345 x 10, a 4 rep pr, and 365 x 8, a 3 rep PR. Then, the next two weeks, things dropped off - 385 x 4 and 405 x 3 were still good, strong workouts, but personally I would consider those good, not great workouts, and not really stronger than weeks 3 and 4. Finally, I tested in week 7 and only hit 425 x 1 - not even good, but "okay". When I think about that cycle, it seems to me like I didn't really build much strength at all in the latter weeks of the program. Rather, it seems like I built 75+ percent of my strength in those two hard weeks, that I was at my STRONGEST in weeks 3 and 4, and that in weeks 5, 6, and 7 I merely maintained or even lost a little bit of strength.

NOW, obviously there are different kinds of strength, and 345 x 10 does NOT magically "equal" a 435 or 445 lb 1 rep. That is the point of peaking - to take generally strength and hone it, so that you can move the most weight for one rep. However, CLEARLY I'm doing something wrong because these huge 3 and 4 rep PR's I hit in the middle weeks of my training, at SIGNIFICANT loads, only translated into a 10 lb PR. Before starting this cycle, my PR was 415. Say that on week 3, instead of repping out 345 I simply decided to work up heavy. What could I have hit that day? 415 seems likely. 425? 435? Even if it was only 425, that would be the SAME net gains, in less than half the time - 3 weeks instead of 7. I can't say for sure that I would have been able to hit a PR single in weeks 3 and 4, just because I hit my biggest rep PRs those workouts. And, I can't know what I MIGHT have hit yesterday if I had been healthy. Maybe if I had hit 445 or 455 I wouldn't even be considering changes. However, despite flawed data I still see certain trends that I don't want to ignore. Clearly, I made great gains this semester, and this training cycle in particular. But, it seems like MOST of my gains came from those two weeks where I just worked my ass off with tons of volume, minimal equipment, and no set numbers/sets/reps I have to hit. Slowly but surely over the semester I have expanded my cycle length from 3 to 4 to 5 to 7 weeks, but I have always been adding EARLIER weeks, where I am doing more volume/work. So maybe what I need isn't a longer cycle, but a short 3-4 weeks cycle where the emphasis is more on the base-building volume and work, and less on the heavy peaking weeks.

The other side to this issue is that, perhaps, the only reason I built so much strength in those two weeks of ass-kicking is precisely because I don't normally focus on that stuff. Perhaps, the more I focus on it the less effective it will be. However, in a way I think that shifting my focus to that style of training has benefits beyond better strength gains. Not having to focus on the heavy weights, on hitting certain numbers every week means I don't feel obligated to eat like shit to survive the next workout, means I'm not afraid to do cardio and conditioning because, if I do feel weak for my next squat workout, it's okay! As long as I am working my ass off, it doesn't matter what I can/can't hit. The focus on higher reps, on working hard, will keep me in better shape. I want to feel healthy, I want to start working on losing some of this fat and replacing it with muscle, I want to keep my blood pressure down, and focusing on the base building will help me do all of those things. AND, I genuinely do think it may be a better way for me to get stronger. Two weeks of base building and two weeks of peaking where I eat shit and don't do cardio. is much healthier for me than 2 and 5. And If I am being honest, I think that maybe, if I had just gone heavy instead of hitting 345 x 10 and 365 x 8, I may have been able to hit a squat that was more than a 10 lb PR.

So here is what I am thinking: Shift the focus to base building, and then peak that strength SUPER fast instead of dragging it out over weeks where I get out of shape and eventually LOSE strength and underperform. So smash those two weeks, then probably do 1 week of hard peaking - belt up, throw on the sleeves, and immediately go heavy. From talking with friends and training partners, I am thinking that the best way to peak my strength fast is to move away from the "one, all out set" method of squatting, and force myself to do multiple sets at high percentages. So, for example, this first cycle I might immediately squat up to 405 and try and hit that weight or heavier for multiple sets - a few sets of 3, 2, a bunch of singles if I have to. Go up a little bit if I feel good, drop back a little if I feel bad, but just hit a bunch of sets at heavy weights in the sub 4 rep range. But force myself to get under heavy weight, over and over, hammer the form, get used to the heavy weight really fast. Probably do the exact same thing with front squats - work up to 365 and try and hit it for a few sets of 1 or 2. Then rest up hard, and max out the 4th week, either squat/bench or a mock meet. Then rest the rest of the week, and start over. That way, I'm not doing reps in those weeks where I feel like I am strongest - I build the strength with the base building weeks, peak really fast when I'm still in shape, hit a pr, and then back to the base building which will keep me in shape, getting stronger, feeling healthy, etc etc.

Now, I think that bench I have different issues than with squat. Similarly, I always underperform when I test bench, but part of that I believe is mental. However, I think my solution for squats might work really well for bench as well. Take the two weeks to just kill volume, which has definitely been helping my bench. focus on good technique, really controlling the weight, destroying reps, and hitting a bunch of hard assistance work for bench as well. Then, the week immediately after the base building, drop the reps drastically - work up to the mid 200's and hit a bunch of sets of 3 or so on tuesday, and then on friday work up even heavier and hit a bunch of set of 2. Get myself used to the heavy weight, to being confident under it and showing myself that I CAN hit it - maybe even hit some PR single weights for triples/doubles haha. I genuinely think I am capable of it, but I just don't perform well every time I try to max bench. But again - build the strength in those two weeks, go super heavy for lots of set in the 3rd week to force my body to adjust to the form and the weight, then hit a PR single before my gains start to dwindle.

Deadlift I am less worried about, even though I still performed badly yesterday. I still think that my deadlift will probably increase fairly proportionally to my squat, without too much focus. However, again the focus on 2 base building weeks might help me out - normally, I don't work very hard on deadlifts because I am focused more on recovery for the next squat workout. However, if I am just focusing on working hard, I can work my ass off a little more on the deadlifts without worrying to much about how much it might hurt recovery/my next squat workout. I also think I am going to try and focus a little more on lockout, perhaps with KB swings and more romanian deadlifts.

ANYWAYS, this post is very long because I needed to talk through some things and work some stuff out in my own head. I know that I have made great gains this last semester, that I have really figured out a LOT of what works for me in training. However, I think there are more improvements to be made, which will allow me to make the same gains or better, in less time, while having MORE fun and being healthier, happier, and looking better. Hopefully this shift of emphasis will be a huge step in the right direction. Hopefully the multiple, heavy sets will be a better way of peaking my strength than the one, all out set. And hopefully the shorter cycles will allow me to test my maxes when I am at my strongest, instead of feeling really strong in training and then underperforming when I do maxes/mock meets.

SO, lets rest, recover, get excited to work hard, and keep at it!