Yes, I had my agents sneak into her house and make a realistic mould of all of her orifices and created custom sex toys based on these.

dl 245x10x3
rack pull 295x5x3
pendlay 155x8x2, 165x8, bb row 165x10
chins 3x5 ss w/
back ext +25x12x2

rack pulls were much easier this week. Kinda just mailed it in towards the end cuz i was the only one left in the gym

Klokov 95x8x3
Press 115x6, 105x9,7 was supposed to do 105x10x3 and mis-loaded facking everything up
Cgbp 135x10,10,9
Ez curl skullcrusher +30sx9, +25sx 10 10,9
Band lateral 4x12 ss w
Db curl 25sx10,10,10,8
Band concentration curl thing to failure 1xeach arm

Definitely the biggest ive ever looked bro when flexing wearing a tank in the mirror at the gym.

Would post pics but the pump has faded a bit and wouldn't do it justice and I don't have time. Bout to go weasel on some beer and bourbon all you can drink festival. Gg gains.

Absolutely sickening 4% shredded with striated..shreds cuts and vascularing definition.... shredded out of my marbles.... ****in symmetry like a beast trapezoids and latezoids trampesius muscle front posterior deltoids paul demayo rhomboids and dorian yates barnyard door back we dont care about injuries were freaks tom platz wheels sickening poisonous python platz plates these are my wheels sickening 24 inch spinners and skip la cour form on bench press hater reps for all tha haterz ok peace out bye

SKip lorie former ronnie colamen olmpia symmetry like a beast gastronemius it piss it sick!!!

Squat 231x8x3
Fs 189x8, 185x8x2 beltless
Lunges 110x16x3
Gm 110x8x4

Whole workout was supposed to b beltless but I didn't know until the last 2 sets of fs. Deff happy to hit those last 2 no belt though

I don't really get your programming but I notice you mostly do swole work+general lower body strength work and not a lot of classical lifting. I think this is the best approach tbh. If your coordination isn't AIDS like a few tall white guys on here I'm not going to call out by name but you know the ones I'm talking about, just facking get that squat into the mid 4s or low 5s and THEN worry about classical lifts. The tall white fellas need a **** ton of practice still. You really don't.


I think my own "career" would have been more successful had I done this. Just barely ever go over like 75% on classical lifts and don't even challenge yourself enough to where you're out of breath between sets and squat your facking face off and go balls to da wall on those.

The head coach is a former slash bodybuilder powerlifter (seriously) and is all about strength. Anytime I talk to him about my training or the programming he says, "We gotta get you strong man. It doesn't matter how good your technique is if you cant squat 500lbs."

This is only the 3rd training cycle ive done but it seems like we alternate 12ish week strength cycles with 4-5 week technique ones. So right now is strength. 1 squat day, 1 dl day and 2 upper days. Lots of high reps then a taper to hit a new 1rms. Then the tech cycle is classic lifts or rack/block jerks every day just trying to maintain strength levels and really dial in the lifts.

Im super happy with it so far. Good balance of weightlifting/strength/self-indulgent bb work. And lowish stress/injury likelihood

I like your coach. I think He Knows Science. I don't know science, you don't know science, he knows science. You have to be educated people. Lemee esplain: Squat once a week. Pull once a week. Go hard enough to where you need a week to recovery. Perfection maintain.

If I went back I would srsly be doing my same leg day but with a few more fs sets and power versions instead of leg press/machines and crap after and then I would just f4g off with technique work in 60-75% range on classical lifts depending on feel on 3 more days of the week and hit some ~90%ish singles across work once a month and very literally never max out unless the stars align or I had a meet coming up.


I kind of want to go back but after I'm in the low to mid 5s hbbs.

It's here omgomgomg I came 4 times thx Jennifer.


Is it bad that the Jason parts are usually the least amusing?


ohh god hnnnggg she looks amazing in those yoga pants+sports bra.

Klokov 90x10x2, 9
Press 125x2+f
Band face pulls ss w
Rear delt flies

Shoulder got worse. It had been staying the same since I hurt it at the meet but I guess it's not going to improve while letting me train through it. Maybe I have been neglecting treat delt work...I think the best it ever felt was when I did face pulls almost every workout.

It is hurting most when I put my left arm across my body and internally rotate. I'm gonna consult with cha maybe he can help

Dl 255x10x2
rack pull 305x5x2, 3
pendlay 155x8, 165x8x2, bb row 165x10
pullups 4x5 ss w
back ext 12, +35x12x2

Dl feels really good these days. f rack pulls though. I think this was a little lower than last week, shiz was hard.

Also these pullup sets are like legit max effort by this point in the workout. Pretty sure it is just fatigue but it feels lol to only be doing that many.

I should go back to doing iron gym most days but i am too lazy, we shall see. I achieved some solid goals like 1-2 years ago. 10x10 chins, +55x5, +80 after +45x5x3 worksets @ 165. Cant tell if progessing or just fattening, loco comments not wanted.

I worked up to bwx12x10 @ 195 using irongym pullups every day method. At some point I feel like core becomes the weak link and your lats/broceps stop getting much from it. Probably why gymnasts don't have all that of impressive back/arms relative to bbers/plers.

IDK about transfer to oly lifting. I'm not even sure the threshold of carryover from lat strength to dl/pulling strength is particularly high.

Squat 235x8x3
Fs 190x8x3
Lunges 115x16x3
Gm 115x8x2,7

All beltless. Super happy w the fronts tho they were hella hard. Bs were pretty easy if a little sloppy, I get less upright w no belt. Lower back is feeling it bad, hopeful its just a pump. I'm gonna take a bath 4sho

Did some rolling for shoulder. Theres a PT I can see at the gym on thursday, hopefully he can help.

Back ext w orange band 3x8
prowler +100x7

yippee...

Didn't see the pt today. The pl coach blew out both knees and a tricep last night squatting 550x9 and I didn't know what time to show up. ((((((

Dl 265x8x3 dead stop
Rack pull 305x5x
Pendlay 165x8x3, bent x 12
Pullups 7,7,4,6,4
Back ext+45x12x3

From Pendlays on was sporadic rest bc listening to my coach talk about gear. I should have taken video of my dls, def will next time

squat 240x8, 245x8x2
fs 195x8,3,7 wtf
lunges 120x16x3
gm 120x8x4 all betless

Squats were slow but easy. Like i didnt feel tired after the set was over and they didnt feel that tough but they felt slow and looked slow to observers. Maybe all the sets of 10 have conditioned me.

Front squats is a shame to myself and family. Def couldve hit 3x8, dont know why i didnt. My left hip is still hurting a bit. I need to weigh myself tomorrow to see if Im gaining weight. I think I might not be

3 rounds Klokov 45x8
Press 95x5
Band face pulls x 12

Ab wheel 4x12

Prowler +100x8

Shoulder is slightly better but still didn't feel good enough during this light work to inspire confidence. I really need to do chas exercises more and will hopefully see the pt Thursday

dl 275x8x2
rack pull 315x5x3
pendlay 175x8x3, bent row 175x11
pullups 6,6,5,5,4
back ext +45x12x3

Dls were pretty hard, dead stop again. Rack pulls the second set was easy as f others were really hard. I think Im terrible at getting in the proper position. It didnt help that I was standing on two reds to work in with some girl doing glorified shrugs.

I need to eat more, 186 today

squat 255x5x4
fs 195x5x4
random bull****

happy to get to use my belt on back squats next week

I realized today that i squatted 240x5x3 last september at 170ish bw and 240x5x2 in spring 2013 @165. Sickening +15lbs and 1 set for 15-20lbs of bw gain over 11 months. Realities of natty training etc etc lmao smh

Might be time to juice srs

Press 125x3x6
Pp 145x8x3
Side and rear laterals
Hanging leg raises

EZ

Shoulder is at 90+%. Ive decided that I wont be doing any behind the neck pressing for the foreseeable future. Doing klokovs 2x per week had to be what hurt it. Never disregard the wisdom of the cha.

Weighed 187-88, feeling good about that. Pump was reasonable but Saturday will be cray cray.

Back ext + band 5x10
2 min row 2 min rest 2 min row <1:50 pace

Back was feeling tight after rowing 2 intervals so I stopped lol. I don't think I like banded back extensions much. Or I needed a weaker shorter band idk but my lower back was taking all the strain. I wanted to do prowlers but the area was in use. Its cardio tho wgaf

Bro, do you notice more control over upper thoracic spinal erectors when not wearing a belt vs when wearing? I only just now started forcefully contracting these while squatting to maintain upright posture, but I notice it actually is mroe difficult to do this belted up. Maybe because it's already putting your body in this position? I can't figure it out.

Anyway give me some tldr on your experiences on feel on beltless vs belted plz k peace out bye piss

I dont think I have ever though about contracting my upper back while back squatting. Maybe I should. If you mean front squats though, making sure i contract during those has been a major part of my form improvements. I think do it differently than most, kinda by puffing out my chest, shoving my elbows out and down and flaring my lats. Other people seem to be able to get it solid without doing all this.

I am always more conscious of my core tightness in general and breathing when beltless. I think its because core is closer to a limiting factor or actually THE limiting factor. If you dont make sure youre locked in youre facked. Maybe you just unconsciously concentrate harder when beltless.

Another random thing I have been noticing is I havent been feeling as tired recently after squatting. I cant decide if its because I was doing 3-5x10s and my work capacity has increased, or because going beltless makes my core such a limiting factor that my legs don't work that hard and I cant get that close to leg muscular fatigue. I was getting super forward and bent over on my most recent set of squats and vv close to failure but right when I was done I was feeling fine.

TLDR for sure

xpert analysis bro. I never think about contracting upper back when fsing, just happens naturally and I never ever ever cave forward or hip drahhhveee like I do sometimes when hbbsing. I noticed immediate improvements slowing descent and contracting upper back on hbbs. OFC I forget all of these things and just #yolo and dive bomb when I'm fatigued.

I actually do always go beltless on fses but I have no real reason for this.

DL 290x5x3 all hook
Rack pull 325x5, 305x5, 285x5
pendlays 185x8x3, bent row 185x9
pullups 7,7,6 ss w
back ext +45x13x3

Crushed the dls after jumping 15lbs and switching from 2x8 to 3x5. I took video for the first time in a while and noticed I was looking a bit too far down and letting the bar get too far from my shins after rep one. Set 2 was niiice i thought.



Rack pulls i was rounding like fack so kept dropping weight. I hate these, I never know what starting position to get into. Pendlays had a little more english than usual.