I can see why you would think I’d be more muscled. How many squats do you think my avatar has done by now?

How long are you resting between the 2 amrap sets?

Don't worry I think the only person I have been remotely right about how I thought they'd look was Holliday.

You thought I was Asian too, right?

Probably about 3-5 minutes.

Those AMRAP sets I don't continue until absolute soulcrushing ballbuster reps though. I do as many as I can with decent enough form to not break anything.

Xuk,

Yes. You have an Asian sounding name though so it makes sense. Syndrom has China as his location so it's not like I am making totally bizarre readings.

APRE 10RMs / Deadlift / Week 5

Overhead Squat
3x5x40
5x5x50

^Focused on slow controlled balanced movement, much easier than last week's.

Press
12x20
12x20
10x30
AMRAPx40=8
AMRAPx40=9

Deadlift
12x60
10x90
AMRAPx115=10
AMRAPx120=8

5 week summary

Squat
Bench
Deadlift
Press
So far so good! Happy with how it's going overall. I'm gonna need to order myself some tiny plates to take to the gym cause the smallest they have is 2.5kg (5lbs) which sucks for press/bench progression.

APRE 10RMs / Squat / Week 6

11/5

Snatch 5x3x40kg

Squat
12x55
10x85
AMRAPx110=13
AMRAPx110=unracked and reracked, skipped the set

Buddy was cheering me on and I went closer to true failure than usual. Second set the bar felt like such a house I was afraid I wasn't even gonna hit 1 rep, lol.

Kind of regretting it now.


APRE 10RMs / Bench / Week 6

11/7

Clean + Push Press
3x(1+3)x40kg
3x(1+1)x60
2x(1+1)x70
2x(1+1)x80

Bench
12x40
10x55
AMRAPx75=12
AMRAPx75=11

One of the better bench sessions I've had in the past 6 weeks. Felt much tighter than usual. Perhaps cause I was wearing two shirts and a hoodie and felt warm and wrapped? Lol

APRE 10RMs / Deadlift / Week 6

Overhead squat
2x5x40
3x5x50
2x5x55
1x5x60

Note to self: using an even narrower grip improves overhead comfort drastically

Deadlift
12x60
10x90
AMRAPx120=11
AMRAPx120=10

Oops I forgot to press

APRE 10RMs / Squat / Week 7 (Deload)

Feeling like a deload, not sure if I need it but I think it'll do me good going into the next few weeks/weights

Squat
12x50
10x75
6x100
6x100

+ Strict Pullups 7x2

I'm just gonna pretend that week never happened

APRE 10RMs / Squat / Week 7

GM 3x12x40
RDL 3x12x60

Squat
12x60
10x85
AMRAPx110=8
AMRAPx110=8

Press
12x20
10x30
AMRAPx40=9
AMRAPx40=8

The feels in my hammies one day later let me know I should be doing GM and RDL more often. Holy moly.

APRE 10RMs / Bench / Week 7

Lots of band pullaparts

Bench
3x12x40
1x10x60
AMRAPx80=8
AMRAPx80=8

Lots of scapular pullups and a bunch of shoulder rehab/prehab work

Bicep curls
25kg bar: 12,8,10,8 reps

APRE 10RMs / Deadlift / Week 7

11/23

OHS
2x5x40
3x5x60

Deadlift
12x60
10x90
AMRAPx120=11
AMRAPx120=12

Pullups
7x2

APRE 10RMs / Squat / Week 8

11/26

Goodmornings
4x12x40

Squat
12x40
12x60
10x85
AMRAPx110=8
AMRAPx110=10

Press
12x20
10x30
AMRAPx40=10
AMRAPx40=10

RDL
4x12x60

Pullups
7x2

APRE 10RMs / Bench / Week 8

12/01

Bench
12x40
10x60
AMRAPx85=7
AMRAPx85=8
AMRAPx60=16

Pullups 5x3


***** Somehow stopped working out for 2 weeks because of birthday + a cold + my friends kidnapping me for a bachelor's party in Pattaya *****

Back to work!

APRE 10RMs / Squat / Week 9

Squat
10x40
10x40
12x60
10x85
AMRAPx110=9
AMRAPx110=8

Bench
12x40
10x60
AMRAPx85=8
AMRAPx85=6

Chinups 6x3

Happy to see I didn't lose too much strength after a two week layoff. I think I'm gonna move to 6RMs now for 8 weeks.

All of my workouts up until now have been without belt, knee sleeves and chalk.

APRE 6RMs / Squat / Week 1

Goodmorning 4x12x40kg
RDL 3x12x80kg

Squat
10x60
6x90
AMRAPx120=6
AMRAPx120=6

****. This already feels pretty heavy. Time to pull out the belt for some free gains?

After my squats I joined a BJJ class for the first time in my life. Man that was a lot more fun than I thought! Kinda just wanted to try something new and to have some fun/social/distracting environment in order to get my ass away from home and my computer screens. Will be going back next week.

12/20
APRE 6RMs / Bench / Week 1

Bench
10x40
10x40
6x60
AMRAPx85=6
AMRAPx85=6



12/21
APRE 6RMs / Deadlift / Week 1

Deadlift
10x60
6x100
3x120
AMRAPx140=10
AMRAPx150=6

1x180
1x200 (440lbs)

I didn't expect these to be so easy. Training buddy wanted to go for a heavier single afterwards and I couldn't help myself. Still all no chalk no belt.


12/26
APRE 6RMs / Bench / Week 2

Bench
12x40
6x60
3x80
AMRAPx85=9
AMRAPx85=9

Incline Bench
8x60
8x60
6x60

+ Top secret Evo BB exercise selection

12/29
APRE 6RMs / Squat / Week 2

Squat
10x60
6x90
AMRAPx120=8
AMRAPx125=6

First sets with belt since I started again! Feelstightman.jpg

Press
10x20
6x35
AMRAPx45=6
AMRAPx45=6

Some shoulder stuff

Did evo have any comments on your form?

I wanted to squat, he wanted to deadlift, so we decided to get a bench session in. It was also maxEV for our sauna visit chest pump afterwards.

He immediately commented about my extremely narrow bench grip and my more powerlifter-style bench (tucking my elbows pretty hard). Said it's the worst for chest activation and it's all triceps. Bodybuilders gonna bodybuild of course.

Joke's on him though, he wanted to go for a 3x6x120kg (265lbs) workset after not having flat benched in forever and something popped in the side of his chest after the very first rep. Speed looked like a warmup though, jesus.



One other comment was that he was really surprised I somehow did 9 reps in both my AMRAP sets, even though he felt my first was @10RPE.

I've tried benching with a wider grip a few times in my life, but I never get used to it. I just feel a lot stronger and tighter with a narrow grip. Not sure if it's a thing or if it's just because this grip width is so ingrained already.

Oh I had no idea he was going for 6 when you sent that video. I also thought it looked extremely easy for him.

12/30

APRE 6RMs / Deadlift / Week 2

Overhead Squat
1x5x40
1x5x50
3x5x65

20min EMOM No Feet No Hook Snatch
5x40
5x45
5x50
5x40

Deadlift
10x75
6x115
AMRAPx150=5
AMRAPx150=6

Made a video of my first set in case anyone has any DL advice. But no, I will not change my shoes.
https://www.youtube.com/watch?v=UMpQpRsz9-I

Bar starts in front of mid foot, as evidenced by ~3 inches of your knees visible past your arms. Probably doesn't matter at those weights, but will matter more when it gets heavy. Looks like you might be setting up like a clean, when afaik a deadlift is supposed to start with higher hips.

You're probably right!

01/02

APRE 6RMs / Squat / Week 3

Squat
10x60
6x90
AMRAPx125=7
AMRAPx130=6

Clean + Push Press
2x(1+3)x40
1x(1+2)x50
1x(1+1)x60
1x(1+1)x70
1x(1+1)x75
3x(1+1)x80

Clean
90
100
110
120 [ Video: https://www.youtube.com/watch?v=T9GKJ7HKVdM ]

I'm actually surprised at how easy cleaning comes to me after not having done it for so long and not training it in the last few months apart from some fun once or twice. I'm cleaning like 90% of my alltime PR while squatting WAY less weight.

Pullups
10x4