Final work capacity day: bench 225 x sets

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

Recent back picture. Weight - about 235-240

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

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

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

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

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

Front squat 245 x 9, 6

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

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

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

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

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

Bench 190 x 2 x 9

Decent day today. Not great but decent.

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

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

Next, 4 sets of 25 straight arm lat pulldowns.

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

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

Squat 335 x 6, 5, 1

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

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

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

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

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

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

Bench 205 x 5 x 6

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

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

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

Next, 100 rep cable rows.

Finally, shitty grip work.

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

MAD front squats: 225 x 2 x 8

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

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

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

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

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

Bench PRESS 225 x 4, 3

Good day today. A little frustrating but overall good.

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

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

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

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

Finally, Bar starz.

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