2015-09-04
Pause Squat
2x330 @8
2x340 @8.5
2x340 @8.5
2x340 @9
2x340 @9

OHP
3x105
3x120
7x135

Trap Bar DL (high handles)
3x286 @7
3x330 @7.5
3x352 @7.5
3x352 @7.5
3x374 @8
3x374 @8
3x374 @8


Squats are feeling good. I'm continuing to make weekly progress on my pause squats which is nice.

This was my first time ever doing trap bar DL's and I lifted considerably more weight than I was expecting. They felt stronger than my regular DLs. It could be because I used the high handles instead of the low ones. I need to do more research into my TBDL form, and how to incorporate it into my program. Nonetheless, I really enjoyed doing them and want to do them more often. It hit my back hard.

Oh yeah, my right knee is in bad, bad shape. It's actually pretty difficult to walk now.

I still think the issue stems from tightness in my hamstrings and/or calves. I've been rolling a lot more and it helps a bit but does not completely fix the problem. The top of my calf, right where it meets the knee, and a little bit to the outside of my leg, hurts like a mother****er.

2015-09-05
CG Paused Bench
3x205 @9
3x205 @8.5
2x205 @8.5
3x205 @8
3x205 @8.5

Heavy (sloppy) Rows
5x5x220

Curls, Dips, Abs


Good day. I'm going to try to work in some heavy barbell rows more often. My form was pretty sloppy, but I'm gonna treat these like Kroc Rows but using a barbell. My traps/back were very sore still from the trap bar DLs.

2015-09-08
Squat
6x308 @7.5
6x330 @8.5
6x330 @8.5
6x330 @9

Paused DL
3x3x308

WG Paused Bench
7x186 @8
7x186 @8.5
7x186 @9
7x186 @9


This was my first time doing normal squats at a challenging weight in a couple of weeks. These felt pretty solid. I probably should have done one more set but whatever. I've been working out in the mornings more often and actually starting to enjoy it.

2015-09-09
Pause Bench
2x225 @9.5
2x220 @9
2x220 @9
2x220 @9.5
2x220 @9.5

Incline Bench
8x160
8x160
10x160

Curls, Weighted Dips, Pullups


I wasn't as strong as I was expecting. I thought I could bang out 5 sets at 225 in the @8.5-@9 range. Probably because I benched the day before as well. Pretty solid though.

2015-09-11
Pause Squats
2x340 @8.5
2x340 @8.5
2x340 @9
2x340 @9
2x340 @9


OHP
5x113
3x128
5x143 (Should have hit 6 reps here but I lost my balance and fell back a bit after rep 5)


Trap Bar DL (low handles)
3x330
3x340
3x350
3x360
3x372
3x372


Ok day. Squats were strong but I didn't increase the weight over last week.

Went with the low handles on trap bar this week. I put up similar numbers to when I went with the high handles. I really like this exercise. Unfortunately I don't know how much the bar weighs so I am just assuming 45lbs.

2015-09-12
CG Pause Bench
2x215 @9
2x215 @9
2x215 @9.5 (almost failed, feet came off the floor)
2x210 @8
2x210 @8.5

TNG Bench (burnout)
30x135

Heavy Rows
5x5x220

Curls, Abs


My form on bench got a little sloppy and I decided to drop the weight on the subsequent sets. Those reps actually ended up being pretty easy so I probably should have stayed at 215.

The TNG bench was surprising. I was pretty shocked to be able to hit 30 reps.

2015-09-14
Deadlift
4x352 @8
4x374 @9
4x374 @9.5
4x352 @8.5
4x352 @8.5
4x352 @8.5


Was feeling ****ty yesterday so just hopped into the gym to do some DLs then bounced. I'm doing some rock climbing today so that will make up for some of my laziness.

Deadlifts were much stronger than last time, but I'm still not near my peak strength. After I finish this cycle I'll need to come up with a better plan for programming my DLs.

2015-09-16
Pause Bench
1x230 @8.5
0x230 @10 (fail)
1x230 @9
1x230 @9
1x225 @8
1x225 @8.5
1x225 @8.5

Incline Bench
6x175
6x175
7x175


Curls, Pullups, Weighted Dips (+35lbs)


Meh. The 230 felt nice so I got greedy and shot for 235 but I couldnt quite finish the rep. I got in some decent singles volume and then decided to go pretty hard on assistance today.

This is my final week of doing pause-only benching. I'll be doing some pause close grip on Saturday and that will conclude 7 full weeks of pause benching. Hopefully I see some improvement in my competition bench.

2015-09-18
Pause Squat
2x340 @8
2x350 @8.5
2x350 @8.5
2x350 @8.5
2x350 @9
2x350 @9.5

OHP
5x101
5x115
8x132

Deadlift (boring but big)
5x10x220


My pause squat continues to improve at a pretty quick rate. If this translates into my regular squat, I will be very happy. The DLs were a grind but I'm feeling good afterwards. I wanted to get in some good volume to groove my technique a bit. I feel like I'm kinda losing it on my DL. I also haven't done BBB in awhile so it was nice to switch things up.

2015-09-19
CG Pause Bench
1x220 @8
1x225 @8
1x225 @8
1x230 @8.5
1x230 @9
1x225 @9

JM Press
5x135
5x145
5x155
5x155

Kroc Rows
25x100 per hand

Curls


Bench was really strong today. I did a good job of keeping my shoulders tucked underneath me. I was dealing with some pain in my left shoulder/pec, and I think it's just from all the bench volume I've been doing. I'm going to take it easy next week on bench.

2015-09-22
Squat
5x330 @8
5x352 @9
5x352 @9.5
5x352 @9
5x352 @9

SLDL
3x5x220


I was feeling sick so I didn't put in a ton of assistance work. I busted my ass on squats though, and they felt pretty good. My legs are nice and tired today. 5 resps seems to be my sweet spot of weight/volume. I also got to test out my new wrist wraps today and I'm digging 'em (https://gometal.com/product/metal-or...-ipf-approved/)

SLDL was pretty bad, my form sucked and my back started getting sore. I probably just need to go lighter next time since nowadays I rarely do these.

2015-09-23
Bench
8x135
5x155
5x175
5x185

Curls, Tate Press, Pullups, Farmers Walks


I'm deloading bench this week so I took it easy. This was still a challenge, since my lower body was still very fatigued from squatting the previous day.

2015-09-25
Squat
3x5x308

Deadlift
10x1x308

Was feeling pretty under the weather, so I took things easy.

2015-09-28
Deadlift
3x374 @7.5
3x397 @8.5
3x397 @9
3x397 @9.5
3x374 @8.5

Squat (BBB)
5x10x220

WG Bench
8x185 @7.5
8x190 @8
8x190 @8.5



A solid deadlifting performance, finally! Unbeknownst to me at the time, my 3rm PR is 402. So I'm not far away from my peak. I could have hit 402 yesterday for sure. I think that dialing back the DL volume has been very beneficial.

The BBB squats were grueling as usual. They are great for working on form, though. 50 reps is no joke.

It's time I really start taking my mobility seriously again. My right leg/calf is just ****ed, and it has to be affecting my lifts. If I stand on my right leg only, I can feel my calf spazzing out, and I'm not stable at all.

2015-09-30
Bench Press
8x185 @7.5
8x195 @8
8x200 @8.5
8x200 @9.5

Incline Bench
1x180 (failed here, was going for 5 -_-)
5x160
5x160

Curls, Pullups, Weighted Dips


Ok, so there was some good and some bad with this workout.

The good - my bench felt strong. This is the first time I've done non-paused benching in 2 months and I was pretty happy with the numbers I put up. I got in some good volume today too. It's still going to take me a bit to get used to the benching groove. It feels weird not to pause for a couple seconds now.

The bad - my assistance work sucked. My incline bench was very, very weak. A few weeks ago I was hitting 175 for 5+ reps and today 160 felt heavier. It could be a technique thing (I think my grip was too close), but I think it's likely that I just burnt myself out on bench. I was getting real tired doing the more minor assistance stuff too. I don't think it's worth worrying about too much since I got my real work in.

2015-10-02
Pause Squat
2x340 @8
2x352 @8.5
2x357 @9
2x357 @9.5
2x357 @9.5
2x357 @9.5

OHP
3x110
3x125
7x140

Speed DL
15x308



My pause squats just continue to get stronger and stronger. I'm digging this. Towards the end of my deadlifts my right calf started spazzing out again. I gotta get this thing under control. I've been stretching and rolling recently so hopefully it fixes itself.

2015-10-03
Spoto Press
3x185 @7
3x195 @7.5
3x205 @8
3x205 @8
3x205 @8
3x205 @8
3x205 @8
3x205 @8
3x205 @8
3x205 @8


Didn't have much time or energy today. Hopped in and did a bunch of volume on Spoto.

2015-10-05
Squat
4x352 @8.5
4x362 @9
4x362 @9.5
4x357 @9
4x357 @9.5


Deadlift (BBB)
5x10x220


Good day. I skipped bench because the squats and deads took a ton out of me. I was really beat.

A few hours after the workout my mid back started getting sore. Today, my mid-upper back is in a world of hurt. It feels like a muscle spasm or just extreme fatigue. Definitely doesn't seem like a disc issue and the pain is dull. I've never experienced this before. All of my previous back issues have been on my lower back. Maybe I just did too much volume.

2015-10-07
Bench
6x210 @8
6x210 @8.5
6x210 @8
6x210 @9
6x210 @9.5

JM Press
3x5x135
5x145
5x150

Curls. Pullups


Today I decided to put a ton of focus in my technique. I've been thinking alot lately about keeping my shoulders tucked. I typically become untucked, especially at lockout, and that's a flaw.

So today, I just kept thinking about pinching my shoulder blades together at all times during the movement. I felt a noticeable difference when I kept it locked. Felt stronger out of the hole. I also am now realizing that I may have been "over-locking out" my entire life. My muscles think that locking out means to lock the triceps with the bar at its highest point (aka, shoulders up). But really, I just need to keep my triceps locked - the shoulders should stay down.

I had some trouble keeping my ass on the bench for whatever reason (it was prob 1mm above the bench), but it was so minor I'm not going to try messing with anything there yet

2015-10-09
Pause Squat
2x352 @8
2x362 @9
2x362 @8.5
2x362 @9
2x362 @8.5
2x362 @9

OHP
5x115
3x132
6x147 (AMRAP)

Speed DL
20x1x308 (12 minutes)



Another solid day. Pause squat continues to skyrocket.

2015-10-12
Deadlift
Tweaked my lower back while warming up, got to 308

Bench
5x10x135


Ughhh...this is a bummer. I was lazy this weekend and missed my bench session. Yesterday, I hopped in planning on working up to some heavy deadlift doubles but ended up injuring my back. I just wasn't focused enough, did not get tight enough, and tweaked something in my low back. It's not too bad and I should be back in the gym shortly.

I did some high volume bench to work on my technique.

2015-09-15
Bench Press
5x220 @9.5
5x213 @9
5x213 @9
5x213 @9.5
4x213 @10 (missed 5th rep)

JM Press
5x132
4x5x154

Curls, Pullups, Abs


First day at the gym after a brief hiatus. Things didn't go that well. My bench was weaker than I was expecting and I missed my final reps. I was also benching in the power racks which I don't normally do. The racks have deep J-hooks which makes unracking the bar a pain in the ass. I continued to focus a ton on keeping my shoulders tucked and down.

Still trying to figure out what my plan for today will be. My back is still a little sore so I might not push the squats too hard.

2015-10-16
Pause Squat
2x362 @8.5
2x362 @8.5
2x367 @9
2x367 @9.5
2x367 @9
2x367 @9.5

OHP
5x104
5x121
7x137 (AMRAP)

Speed DL
20x1x308 (13 min)



Came in not knowing how healthy I'd feel, but I felt good so pushed myself pretty hard. Another week, another improvement in pause squats.

Deads felt really solid. I focused a ton on my technique and I think I noticed 2 improvements I can make. The first improvement is that I should not bend down to the bar so much. I focused on just shoving my knees out hard while reaching for the bar. As soon as I was able to grip the bar, I stopped trying to descend. I think this will help keep everything as tight as possible before the pull, and will prevent my hips from rising too quickly. I also focused on thinking about the lift as a push through the ground rather than a pull.

2015-10-18
Bench
5x10x135

Worked on my technique. Lots of focus on bar path as well as keeping the shoulders tucked.

On my walk home I was pretty damn sore. Lower back was very fatigued and triceps felt fried. I think I'm going to take a few days to deload.