[gokix811]

back is looking good!

Looking great

Thank you gentlemen

Dinner

[PaulBlack]

FRI LOG

1 scoop focus xt

Front squats
45x8
70x8
90x8
90x8
90x8
90x8

Back Squats
90x3 (1 sec hold)
110x3 (1 sec hold)
130x2 (1 sec hold)
125x5x3

Foot Elevated BB Lunge
20x10
30x10
30x10

Band Pull aparts on Foam Roller
2x40

Jump Rope - 3 rounds
2 min on 1 min off

15 min cool down walk

Good bit of strong work there
Pic: Nice back & lower lumbars especially lookin' tuff. Not just all show there, kiddo...! ;-)

[gokix811]

Good bit of strong work there
Pic: Nice back & lower lumbars especially lookin' tuff. Not just all show there, kiddo...! ;-)

Thanks G-Paw! Haha!

[breezy11]

Super late, but in. Great work in here gokix!

[gokix811]

Super late, but in. Great work in here gokix!

Thanks for the kind words, B-zy™!!

[gokix811]

SAT

1 scoop focus xt

Sumo DL
70x3
90x3
110x5
135x5x5x5
150x5
165x2x1

SLDL
110x8
110x8
110x8

GM
20x10
45x10
60x10

Swiss Ball Reverse Hypers
2x15

Plank+side plank
2x30+1x30

Jump Rope - 3 rounds
2 min on 1 min off

Decent workout overall. Warm ups were good. Hips were a bit low for the first 2 sets @ 135. Kept them higher for set#3 and that helped. 165 felt a tad better than 170 last week. Gotta keep tighter up top. There is def room for improvement there. On a different note, I went to watch Gravity tonight. Really good film, and the visuals are amazing. Def a recommend for any movie fans out there!

[804]

Great DL's and much respect with the focus on form over weight!

p.s. I think I'm going to see gravity this weekend! Glad you liked it

[gokix811]

Great DL's and much respect with the focus on form over weight!

p.s. I think I'm going to see gravity this weekend! Glad you liked it

Hey thanks Been adhering to the old adage "train smarter." Today seems like a deadlift kind of day...

Peeked into my glycophase bottle this morning and it looks like I have about a week's supply left!

Let me know what you think of the movie. Everyone I know who has seen it has loved it! Sandra Bullock was perfectly cast imho.

[gokix811]

TUE

1 scoop focus xt

Sumo DL
90x3
110x3
135x5x5
150x5
165x2
175x1

SLDL
90x8
110x6
135x6

Front Squat
70x3 (3 sec pause)
90x3 (3 sec pause)
110x3 (3 sec pause)
120x1 (1 sec pause)

DB rear delt raise
3x15

RB Tri Pushdowns
3x15

Planks
30 sec
45 sec
45 sec

Sprints
40yd x 6


Sunday was rest day. Didn't get to workout on Monday. Had to take a trip to the ER for a family member. All is okay, but it made for a long day of waiting. Also kept my diet low carb/calorie. After 2 days of no stims, Focus XT hit me super fast today. Felt the rush of energy within 5 minutes of consuming my drink. Had a really strong session as well. 175 was super slow off the floor but I had good leg drive. The part that gets me in trouble is the hip lockout, that usually goes one of two ways - smoothly or badly. Today was a smooth kind of day. Finished off with a few sprints. Still had a lot of energy by the end.

[Sean1332]

Glad to hear all is well. I definetly love FXT...good stuff.

Maybe try doing some blocks pulls? Just stack 2 45's under each side of the barbell. That helped my hip drive and lockout enormously

[gokix811]

Glad to hear all is well. I definetly love FXT...good stuff.

Maybe try doing some blocks pulls? Just stack 2 45's under each side of the barbell. That helped my hip drive and lockout enormously

I will try that next time, thank ya Sean How's everything looking for your meet so far?

[Sean1332]

I will try that next time, thank ya Sean How's everything looking for your meet so far?

We'll see in a few days!

[GeekPoop]

how come the pauses on the front squats?

by your description, focus xt just bazinga'd you!

[gokix811]

how come the pauses on the front squats?

by your description, focus xt just bazinga'd you!

It bazinga'd me good. Real good.

To place emphasis on the bottom of the squat. Takes away the bounce in the hole and helps me adhere to form and develop strength when popping out of the hole. I'm sure there's a more technical explanation that someone like Sean could expand upon, but that is what I personally gain from pause squats.

[GeekPoop]

It bazinga'd me good. Real good.

To place emphasis on the bottom of the squat. Takes away the bounce in the hole and helps me adhere to form and develop strength when popping out of the hole. I'm sure there's a more technical explanation that someone like Sean could expand upon, but that is what I personally gain from pause squats.

Ah Gotcha! Not trying to be a smart ass or anything, but why not just use a box lol? or do you want constant tension on yourself?

[gokix811]

Ah Gotcha! Not trying to be a smart ass or anything, but why not just use a box lol? or do you want constant tension on yourself?

Bolded part. It is a good question. I also throw in box squats from time to time as well, usually on days when my hips aren't feeling very flexible and I cannot comfortably go ATG.

[Sean1332]

Constant tension. I've kept track of paused back squat PRs. It's helped me out a ton exploding out of the hole (giggity?) 485x6 seconds is my best. Green, Lilly, Wendler-all recommend pause squatting sometimes and they're strong dudes so I'll follow suit!

I just started pausing Front Squats. Reinforces the upright torso for me. I've only done em baby weight....weak core on this guy lol

Just below parallel on both, not ATG.

[gokix811]

Constant tension. I've kept track of paused back squat PRs. It's helped me out a ton exploding out of the hole (giggity?) 485x6 seconds is my best. Green, Lilly, Wendler-all recommend pause squatting sometimes and they're strong dudes so I'll follow suit!

I just started pausing Front Squats. Reinforces the upright torso for me. I've only done em baby weight....weak core on this guy lol

Just below parallel on both, not ATG.

What is baby weight for you? I like to do both front and back (giggity) pause squats. Tried stopping just below parallel but it's hell on my knees.

[Sean1332]

What is baby weight for you? I like to do both front and back (giggity) pause squats. Tried stopping just below parallel but it's hell on my knees.

Knee sleeves!

[gokix811]

WED

1 scoop focus xt

RB Assisted Negative Pull ups
1x5

RB Rows
4x15

RB Face Pulls
3x15

RB Band pull aparts on foam roller
2x40

DB Hang Clean (20lb db)
3x10

BW Inverted Rows
3x10

Motivation has eluded me tonight. Did some band work for my back and paused during each rep for more TUT. Hands were a bit shaky by the end because of it I think. Hopefully tomorrow will be better.

[804]

Nice workout... sorry to hear about the motivation slip... beat yesterday, today!

[gokix811]

THURS

3/4 scoop focus xt

Front Squat
70x3 (3 sec pause)
90x3 (3 sec pause)
110x5

Back Squat
90x5
110x5
130x5
145x3
110x10

BB Foot Elevated Reverse Lunge
20x10
30x10
30x10

RB Pull Thru
3x10

Plank + Side Plank
2x30 sec + 1x30 sec

Jump Rope - 3 rounds
2 min on, 1 min off

15 min cool down walk

Today's workout was fast paced, focused, and distraction free. My mind was in the right place today to lift some weights and overall I am happy with today's session. Squats are improving and coming along. I have only attempted singles on squats over 140+. Today I did 145x3 and could have pushed out 2 more but I could feel myself leaning to the right when shooting up out of the hole.

[gokix811]

Nice workout... sorry to hear about the motivation slip... beat yesterday, today!

I did just that. Thank you!

[Sean1332]

Make sure that bar is straight in your back if you're leaning. Simple, but I made that mistake bigtime! Do you own any bands? Even just minibands. You can overload a bit and do a reverse band in the power rack to get a feel for the weight.

And Y u no full scoop????? Supossed to do a overflowing heaping scoop!

Distraction free is where I need to be at. Lately I've been distracted. Bleh

[PaulBlack]

Today I did 145x3 and could have pushed out 2 more but I could feel myself leaning to the right when shooting up out of the hole.

It can happen. It is just good when you recognize it and pull it back together.

Good work there again G.