Stephen's Energizer Bunny Log

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  1. Quote Originally Posted by Kilo G View Post
    Sounds like you putting in work, I'd like to see how this turns out. Subd.
    Glad to have ya


  2. What is pps? I haven't seen this yet, so sorry about the ignorance.
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  3. Probably plate per side

  4. Quote Originally Posted by jimbuick View Post
    Probably plate per side
    Ok. That makes sense. Thanks!

  5. Thanks Jimbob
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  6. Back at squats after yet another long break.

    Working on set up and taking less steps to get ready.

    Decided a slightly wider stance allowed me to get the best control, depth and power.

    8 sets of singles
    Worked up to a 355 lbs squat after 3x1 335

    Again this whole time I was messing with my footing. Hopefully next time I'll get 405.

    Then some 3x8 accessory

    Leg extensions

    And leg press

    Was supposed to hit shoulders but I decided to just do some incline db press.

    90's 2x8
    105's x5x6x7

    For USPA if I go to 181 I have a good shot on not only setting that Feds state record but qualifying for nationals and worlds at the same time. That's what I'm working towards.

  7. That'd pretty sick bro, go for it. That'd b a lot of fun.

  8. Quote Originally Posted by Dr.Stri8ed View Post
    That'd pretty sick bro, go for it. That'd b a lot of fun.
    I'm going to try, just gotta get the poundage a little lower. But let's say I don't improve bench or deads at all for some reason. I would only need to squat 375 to accomplish all of that. Feels good

  9. Quote Originally Posted by StephenGarcia View Post

    I'm going to try, just gotta get the poundage a little lower. But let's say I don't improve bench or deads at all for some reason. I would only need to squat 375 to accomplish all of that. Feels good
    That's very doable especially parallel.

  10. Quote Originally Posted by Dr.Stri8ed View Post

    That's very doable especially parallel.
    Oh for sure! My goal is honestly at this point to try and only take one step each foot to be in position! I always double guess myself and fidget

  11. Back

    Decided some low volume deads would be nice

    3 reps-
    135
    225
    315

    4 reps-
    405
    405
    405

    1 rep
    455
    1 rep
    405

    Under hand pulls
    4 x8 going to 200 lbs

    Iso Lateral Low row
    3 x8

    And triceps

    V bar press downs

    A bunch of warm ups
    Full stack plus 20
    10x10x8

    Bent over overhead tricep extension?
    I think that's what it's called
    110x10
    130x10
    Full stack x10

    Now it's straight arm cable pulls owns (like a cable version of db pullovers)

    Full stack 3x8

  12. Subbed!
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"

  13. Quote Originally Posted by Mack411 View Post
    Subbed!
    Howdy Mack, welcome aboard

  14. That feel when you can max the stack out for any tricep movement for reps (using both hands ofc)

  15. Quote Originally Posted by StephenGarcia View Post
    That feel when you can max the stack out for any tricep movement for reps (using both hands ofc)
    I love that feeling, u feel alpha af haha.

  16. Quote Originally Posted by Dr.Stri8ed View Post

    I love that feeling, u feel alpha af haha.
    No doubt, my strength on everything is going through the roof and I don't know why! Guess I'm just excited

  17. In.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  18. Quote Originally Posted by NomZ View Post
    In.
    Glad to have ya big dog

  19. Subbed

    Good luck. What's the comp date? I may have missed that. Wraps? no wraps?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  20. Quote Originally Posted by NomZ View Post
    In.
    y u no lift
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  21. Quote Originally Posted by Sean1332 View Post
    Subbed

    Good luck. What's the comp date? I may have missed that. Wraps? no wraps?
    Sept 15, no wraps.
    Just a guy, some chalk, a belt and a onesie

  22. Quote Originally Posted by StephenGarcia View Post

    Sept 15, no wraps.
    Just a guy, some chalk, a belt and a onesie
    Make sure you get a short singlet. The more pasty white leg showing, the better.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. Quote Originally Posted by Sean1332 View Post

    Make sure you get a short singlet. The more pasty white leg showing, the better.
    My last name is Garcia 0.0

  24. Quote Originally Posted by StephenGarcia View Post

    My last name is Garcia 0.0
    Disregard my homo joke
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  25. Quote Originally Posted by Sean1332 View Post

    Disregard my homo joke
    No need for that, just needs some tweaking!

    "Sweet caramel mocha legs" would be acceptable :P

  26. Pause work plus a bench challenge from a Facebook group I am part of.

    Bench
    135 x8
    225 x8
    275 x3
    longer pause
    295 x2x2x4 happy. Going to have a stronger opener than I thought
    185 (~bw) x22

    Incline Hammer Strength
    1 pps x12
    2 pps x9
    3 pps x6

    Seated Freemotion Chest Fly
    80x12
    100x10
    120x10

    Flux bicep work (named it myself lol, 1 rep each arm hammer - 1 rep alt curls each arm switching back and forth)

    3 sets of 20-24

  27. How long a pause are you practicing? How many times per week do you pause bench?


    Quote Originally Posted by Sean1332 View Post
    y u no lift
    Check the logs bro.
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  28. Quote Originally Posted by NomZ View Post
    How long a pause are you practicing? How many times per week do you pause bench?

    Check the logs bro.
    1-2 seconds. Just making sure I don't breathe in or out at the bottom and "sink".

    And I've done them twice, once 2 days before a friendly bench contest held and my gym and today.

    I figured I might as well get used to them. While driving home I figured 2 weeks of 5x5 followed with the 3rd week of pause benching. What are your thoughts?

  29. Quote Originally Posted by StephenGarcia View Post
    1-2 seconds. Just making sure I don't breathe in or out at the bottom and "sink".

    And I've done them twice, once 2 days before a friendly bench contest held and my gym and today.

    I figured I might as well get used to them. While driving home I figured 2 weeks of 5x5 followed with the 3rd week of pause benching. What are your thoughts?
    USPA right? That should be good depending on the level of control you show over the bar at the bottom. The smoother you bring it down, the sooner you achieve motionless on the chest, and the faster press call.

    How many times per week do you bench?
    Serious Nutrition Solutions Representative
    NomZ[at]seriousnutritionsolutions.com
    All posts are solely the opinion of myself and do not reflect the views of SNS.

  30. Quote Originally Posted by NomZ View Post

    USPA right? That should be good depending on the level of control you show over the bar at the bottom. The smoother you bring it down, the sooner you achieve motionless on the chest, and the faster press call.

    How many times per week do you bench?
    Yup and Ill keep that in mind! My negatives are always pretty controlled in my opinion.

    And once usually. Until recently I didn't train for strength in particular, transitioning from the bro split!
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