bro, my squat is all over the shop. Loco would say no heart. But WTF is this? Should that be 355?

CNS is trashed. I'm sure you saw I benched 275x8 then barely got 255x1 when I tried on Tuesday. I also set a deadlift PR on that 330x5 squat day and deadlifts take a lot out of me which is why I don't like to do them.

Hoping me eating all this food and ice cream and taking 3-4 full off days before next squat session can result in another PR. I think I should get back to the volume soon though. Can't keep hitting PRs every week.

1/21

Paused incline
255
275
300x3 @8.5-9 PR

I've done 315x2 @8.5 before so right around peak strength for incline. I need to play it safe and hit all overheads next session instead of benching.

My right pec strain thing is lingering. I legit have 7+ knots on my right pec that no amount of elbowing seems to break.

DB shoulders
70s x12 @8
70s x10 @9
70s x10 @7

Facepulls
4x

Rope pushdown
1x
DB curls
1x

Low volume day in hopes of a huge squat session Monday. Fatigue is down or should be since I was able to put up a huge incline

sniper is ready to take out your knees if you go for 275x15

Good **** lately

Sweet merciful Christ at that incline

Thanks bros. I knew all the Ben and Jerry's and Haagen Dazs fueled weight gain would pay off


1/23

HBBS
315
385 unrack only
355 PR (@7.5)
365 PR
370 PR
Paused
315x2 @9

Most I've ever done was at my last meet. 347 low bar. holy sht, this whole time I thought I did more sooooo I'm feeling ok with where I'm at right now.

1" Deficit paused deadlift
Double over
225
245
265
285
Add one strap (switch each rep)
285x1 x4

Leg press
4x20 easy (different foot placements just because)

Abs rope
3x easy

Ready to get back on the volume train but Cha is telling me I should go for another max. 370 might've been too easy plus not the smartest weight selections prior. Wanted to lock in a PR because I wasn't feeling good during warmups.

370 did not look like anything near a max effort PR.

1/24

DB shoulders
70s x12
70s x10
70s x10
70s x10 @7.5
70s x10 @8.5

I could probably match or do more after benching on a decent day. Felt trashed and sleep wasn't good last night.

Klokov press
95x8 x3

BTN pulldown (too lazy for pull-ups)
3x
Neutral/hammer pulldown
3x

Side laterals
3x
Band pullaparts
3x

DB curl
3x
Hammer curl
3x

I assume the lifts are on instagram? Link?

ETA: never mind found it

ETA2: And it's not on your channel. welp.gif

Can't have my followers think I do anything but bench right now. If you really want to see it message me. Idk when I'll put up squat or deadlift vids there.

Deload until Saturday, maybe Monday. Excited with what the next 4-8 week block looks like. Setting up for huge PRs

You DL and squat form are both good imo.

1/26

Was feeling like trash and was gonna skip then "just go and do what you can."

Deadlift
375x2 @10 lol

My abs right under ribs felt sore warming up but I kept going. It didn't get any worse

GHRs
3x

BTN pulldown
3x

DB curls
3x

Hopefully good to go Monday.

1/28

Paused incline
255x8 @9
255x7 @8.5
255x5 @9.5 lol....

Thought I was gonna get 8-10 on the third set. Cool.

Wide grip feet up spoto
185x5 x3

Illegal wide feet up TNG
135x12 x2
135x10 @9

Narrow grip feet up TNG
95x20

Facepulls
4x

DB curls
2x

C2 rower
5min lol

My right pec is facked. Haven't benched since last Saturday and it's acting up still. Originally planned on hitting flat bench but I can feel that strain is gonna stop me even when warming up with the bar.

Good news is that rib/ab/serratus thing is going away. Hopefully able to hit what I want on Monday squats

1/30

Think the rib/ab/serratus thing was in the back of my mind. If I did the concentric at 100% I could feel it. Slowed it down and no problem but weights felt too heavy

HBBS
335x1 (planned for 2x2)
275x2 x2
225x5 x2

Belt squat
25x10
50x10
70x10
35x10

GHRs
3x

KB swings
44x20

The KB swings made my serratus sore like how it was Thursday night. Great. I wanted to do something that will help with my horrible conditioning. Farmers walks are outta the question. I guess high rep belt squats which doesn't sound fun at all

I'd be happy if I can do tempo squats on Wednesday/Thursday. Gonna be lots of GHRs and belt squats since those didn't affect my serratus. Maybe leg press.

Can confirm. Although when is any high rep leg exercise fun

Rest it imo.

1/31

Paused wide grip
185x5 x3
185x5 (feet up) x3

Illegal wide TNG
135x15-20 x3

Klokov press
95x5
Military press
95x8 x5

Band pullaparts (ss press)
5x30+

Back ext
1x ( right hammie was gonna cramp)

DB curls
5x

The serratus thing was feeling sore last night and I woke up and it was gone. Zero soreness. Gonna take it easy and just hit tempo squats and belt squats (gonna try a belt + dip belt combo or belt + heavy hand if gym has it)

Oh. Zero to very little feeling in my right pec minor strain when using a wide grip. Guess it'll have to be my main grip and my numbers take a dive. Also elbows to my pec had to come from the side and not the front for the huge knot to really get worked.

always

2/1

For decent belt squat setup, use a regular belt and a dip belt hanging off it. No chafing. I'm sure it works with a super thick band too but I didn't have one.

Belt squat
Slow eccentric + pause
44x8 x6
80x5 x3
"TNG "
80x10 x3

GHRs
5x10

Seated DB shoulders
Light x3

Klokov press (slow eccentric)
65x10 x5

Fack belt squats (in a I will do them at least 3x a month kind of way) imo. If I lift on Thursday it'll be an easy upper back session. Friday off for sure.

Do you need a machine to do those or do you do them on some sort of death box/bench setup?

I've seen them done both ways.

I do them standing on two plyo boxes. They feel like high rep FS minus any upper back or abs for me. Straight quads


2/2

Hammer grip pulldown
4x heavy 5-8r

Wide grip btn pulldown
3x 10-15

GHRs
3x10

Back extension
1x

DB curls
4x
Hammer curls
3x

Didn't want to take off. I've been neglecting my upper back. Just gonna try and do a few sets 1-3x a week or maybe have a set day since I can't seem to squat 2x a week nowadays.

I was thinking about adding a bunch of belt squats since my quads are loltastic. Scale of 1 - 10 how awful?

Honestly not too bad. Add them in imo

Just realized I could possibly use a cable set up if I put the plyo boxes by the lay pulldown machine (low / row cables at the bottom)


2/4

Paused incline
265x6 @8.5
265x6 @9
265x5 @9.5 lol

Rpe too high. Felt weak during warmups. Also right pec was acting up after first set smh.

Wide spoto incline
185x7 @8.5
185x6 @9.5
185x6 @10 lol

DB shoulders (all @7-8)
45s x15
45s x12
45s x12

Rear delt lateral
3x
DB curls
3x

Facepulls
5x

Rope push down
5x

DB curl
2x

Rest and carbs Sunday and I'm setting a new 5rm PR Monday probably if my first planned 335 squat doubles feels light.