Fasted morning workout

2017-8-29
Deadlift /w Belt
3x391 @7
3x425 @8.5
2x452 @9.5 (failed 3rd rep)
3x420 @9

5ct Pause Bench
3x205 @7
3x215 @8.5
3x220 @9
3x210 @9

SSB Squats
5x220 @6
5x242 @7
5x264 @8
5x247 @8


Failing on both deadlift and bench is no good.

I did this workout fasted in the morning, and it had been about 12 hours since my previous workout. I think this explains a lot of my weakness on deadlifts today.

The bigger problem is that I failed to check my ego and was too hungry for a PR. After 3x425 was @8.5, I needed to adjust and probably only shoot for 3x440 to hit @9. I got too greedy and went for a PR, and paid the price. I need to remember to listen to my body.

Failed 3rd rep is what we call an @10.

I mostly agree. I usually mark it as such. This was very close though. If given a second chance, I may have hit it.

Took most of last week off. I moved apartments over the weekend and it was brutal. On Thursday I spent ~15 hours walking up and down 3 flights of stairs with heavy boxes, and decided to take the rest of the week off from the gym.

2017-09-05
Squat /w Belt
2x391 @7
2x425 @8
2x452 @9.5 (2r PR)
2x425 @9

Squat Walkouts
3x1x508

Comp Bench
2x240 @8
2x245 @8.5
2x250 @9 (a little cheaty here - butt slightly came off for a second)
2x240 @9

313 Tempo Bench
8x155 @7
8x165 @9
6x155 @9 (lol stamina)


Pretty solid day after a grueling move and slight layoff. I hit a new PR on squat, but it woulda been nice to hit it @9 instead of @9.5. My estimated 1RM actually slightly dropped here from last week.

Bench numbers weren't great, but my leg drive felt better and I didn't fail this time.

2017-09-06
Deadlift
2x420 @7
2x447 @8
2x474 @9.5 (2r PR)
2x442 @9

5ct Paused Bench
4x205 @7
4x215 @8.5
3x220 @10 (yuck. I don't think I rested enough)

SSB Squats
8x176 @6
8x198 @6.5
8x230 @8
8x220 @8


I set a new PR on deads, but like squats, this would have been better @9 instead of @9.5. My estimated 1RM didn't increase. I think I let the bar drift a bit forward during my pull, so I need to work on keeping it close to my body.

The squat walkouts are pretty tough to recover from. I was still feeling the effects when I deadlifted today. I might need to reconsider their place in my programming.

It's remarkable that walking out with just 10% more than you normally squat is so taxing. Do you think it's normal?

It's actually only 6% of my max!


I don't know if it's normal or not. But having a heavy load on your back certainly stresses your CNS to the max.

I don't do 1RM's often and I'm usually feeling it for up to a week afterwards, so the walkout stress seems like it could be reasonable.

It seems like my back is just a bit slow to recover on them. I'll probably just move them to later in the week, after I do deadlifts.

I wouldn't attribute it to the walkouts tbh.

2017-09-08
Pin Squat
4x309 @7
4x336 @8
4x364 @9
4x346 @8.5

OHP
5x133 @7
5x138 @8
5x143 @9
5x138 @10

Incline Bench
5x135 @6
5x145 @7.5
5x150 @9
5x140 @9



2017-09-09
Sumo Deadlift
5x308 @6
5x335 @7.5
5x353 @8
5x330 @8

Spoto Press
5x185 @6
5x195 @7
5x205 @8.5
5x195 @8

Cable Rows
7x140 @6
7x150 @6.5
7x160 @7.5
7x170 @8


Felt good to do some sumos. It's been a couple months since I last did them.

2017-09-11
Squat /w Belt
3x376 @7
3x408 @8
3x440 @9 (3r PR)
3x418 @9

Comp Bench
3x225 @6.5
3x235 @8
3x245 @8.5
3x250 @9 (3r PR)
3x240 @9

313 Tempo Bench
5x155 @6
5x175 @6
5x185 @7.5
5x195 @9
4x195 @9


Awesome day. I'm back on track setting PRs. Squats felt solid and strong as hell. Bench felt much better after 2 weeks of sub-par performance.

I made some minor improvements to my bench grip which seemed to help. These improvements include:
1) I stopped cocking my wrist back, and focused on keeping my forearms flat
2) I widened my grip by a finger length.

I also spread my feet a bit further apart and the leg drive felt good.

2017-09-12
Deadlift /w Belt
3x398 @7
3x425 @8
3x457 @9.5 (3r PR)
3x430 @9

5ct Pause Bench
2x205 @7
2x215 @7.5
2x230 @9
2x220 @8
2x220 @8
2x220 @9

SSB Squats
6x220 @6
6x242 @7
6x264 @8
6x249 @8


I got my deadlift back on track with another PR after failing to complete 3x452 two weeks ago. Granted, 2 weeks ago was a down day in general. I think the sumos last week helped me get a tighter setup today. For whatever reason, my sumo setup was very locked in last week. I was able to translate the same feeling of tightness to conventional.

I'd still like to aim for @9 instead of @9.5, but it's tough to judge sometimes.

The slowest part of my deadlift right now seems to be right as I move the bar past my knees. This is why I previously programmed pause deadlifts into my routine. However, when attempting my 1RM my failure point is usually breaking the floor. So, I'm not really sure what to do here to target my weaknesses since my weakness seems to change depending on the volume. I'm just going to not think too hard about it and focus on getting stronger.

2017-09-14
Pin Squat
2x354 @6.5
2x386 @8
2x418 @9
2x398 @9

OHP
3x143 @6
3x155 @7.5
3x165 @9
3x155 @9

Incline Bench
3x155 @6
3x165 @6
3x175 @6.5
3x185 @8
3x175 @7
3x175 @7
3x175 @7.5
3x175 @8


I'm starting to get beat up. My right elbow has been barking at me lately, and my right shoulder was really sore after this workout too. I was hurting while scooping up my mashed potatoes during dinner. I'm not too worried. Probably just need a deload week. I'll take one once this cycle completes.

Looking back through this log, todays OHP might have been my strongest ever. I had never done more than 3x155

2017-09-15
Sumo DL
4x309 @6
4x341 @7
4x376 @8
4x354 @8

Spoto Press
3x215 @6
3x225 @7
3x235 @8
3x225 @8

Cable Rows
5x170 @6
5x180 @7
5x190 @8
5x180 @8

2017-09-18
Squat /w Belt
2x391 @7
2x425 @8
2x455 @9 (2r PR)
2x432 @9

Bench
2x240 @7
2x250 @8
2x260 @9 (2r PR)
2x245 @9

313 Tempo Bench
7x155 @6
7x165 @7.5
7x175 @9
7x165 @9

Everything felt perfect. Probably had another 5lbs for both lifts.

Stop taking all of the forum's PRs

PR's be flying in here. Nice work.

Thanks guys. It's crazy what a strong focus and a little bit of extra food can do

I recently got sick, but still lifted today. I came down with a cold yesterday but since it's not too bad I figured some heavy deadlifts might shake it off.

2017-09-20
Deadlift /w Belt
2x413 @7
2x442 @8
2x475 @9.5 (2r PR)
2x447 @9

5ct Pause Bench
3x205 @7
3x215 @8
3x225 @9
3x215 @9

SSB Squats
7x220 @6
7x242 @7
2x264 @8


PR was just 1 pound but I'll take it. 2 weeks ago I hit 2x474 @9.5, and today felt a bit lighter - like a @9.25.

I think I've made good improvements this cycle on my breathing and bracing techniques. Can't say I've consciously changed too much, but I feel a lot tighter on deadlift and bench.


I'm testing my maxes next week. Unfortunately I just got sick and am going to Chicago this weekend for fun. Despite the less-than-ideal conditions, I think a 500 pound deadlift will be on the table for me next week.

2017-09-21
Speed Squat
10x2x308

Speed Deadlift
15x1x308

OHP
4x132 @6
4x142 @7
4x154 @8.5
4x160 @9
4x148 @9


I was still feeling sick when I did this, and decided to switch things up by doing speed work instead of heavy stuff.

I'll be testing my maxes this week, starting with squats tonight.

2017-09-26
Squat Testing
0x496
1x486 @10

I ****ed up here and miscalculated the load on the bar. My plan was to start at 486 for a 6 pound PR, then add 5-10 pounds on the bar for another attempt. 486 was a grind but I still think I might have had a little more in the tank if I didn't fry out at 496.

Still a 6 pound PR.

Pros:
- My unrack was solid
- No knee cave, back stayed strong and upright

Cons:
- My hips shoot back when I begin the ascent. This is noticeable on the 496 attempt, and only seems to happen when I'm at or very close to my max. I'm not sure what the best solution is, but I might try adding in some pause squats where I pause a bit above the hole instead of in the hole.

What were your warm-ups leading up to the 496?

The hips shoot back thing is not as we commonly see it, as you aren't good morning-ing the squat, it's like the whole center of mass shoots back and I'm not sure how you are even standing. I'd need to see it from the side.

But hey, PR!

My warmups were:
1x308
1x353
1x398
1x442

Going from 442->496 is too big of a jump. Even going from 442->486 (what I thought I was doing), is a big jump but I thought it would be fine.

Yeah that's a pretty big jump. Woulda gone 450-455 to 486 and I jump bigger than most.

You get coached by BTM, you takes your chances.


Congrats on the PR!

Thanks! No coaching for me though, but I'm thinking about hiring Mike T for my first cycle of 2018.

A guy on r/powerlifting suggested I try belt squats. He thinks the reason my hips shoot back is that my back/posterior chain is stronger than my quads and my body naturally moves to a position where my back can take over.