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joh408's training log

wasme said:
I was thinking there is nothing week @ 465 my friend
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Haha the legs are there but I felt some upper back rounding and was struggling controlling it down. It was a lot more apparent on back off pause squats after
 
Dynamic bench day today

Day 2 week 1

Pause bench
14 triples at 160
160x10
175x10
185x6

Seated db overhead press
Work up to 60x7

Cable rows

Triceps push downs

Hammer curls

Flies
 
I could do more than that at a 5s descent!!!


But not come back up. lol

Nice work in here Justin.
 
Yesterday was de legs so 12 paused doubles at 280 on squat, 12 deficit dead singles at 280 and some sldl to finish it off.

Today was me bench so building up in 5s on the duffalo bar up to 217, 235 for 3 after fcking up bar path. Then close grip and wide grip plus a bunch of accessories.

Loving the gym so far. It's great to have nice equipment
 
PR!!

Day 1 week 2 ME Squat:

Cambered bar work up to 495 for a single. Most I've ever squatted

Back down sets of 5

Paused sets of 5 after that

Cambered good mornings at 225. These felt money, so smooth
 
Very impressive Justin. 5 plates is a huge milestone IMO.
 
Thanks y'all, should have just thrown on some 2.5s to get to 500 haha
 
De bench today

12 sets of triples at 175
Build up in 8s to 215

Bunch of accessory stuff. Pretty easy lift
 
Yesterday de lower

12 paused doubles at 305
12 deficit deadlift singles at 295
3 sets of 8 deficit sldl at 255

Tonight: me bench

All bench work paused for a 3 count
Work up to 215 for 5 on bench
3 sets of 10 cgbp at 150
3 sets of 10 wide grip legs up at 135
 
Me lower today

Work up to 455 + 120lbs of chain for a single

Back off for sets of 5 with 340 + 120 chain

Paused squats with 275 + 120 for 5s

Ghr and abs and done.

Was amazing having 575 on my back at the top and squatting it. Definitely felt heavy though
 
Bad bench day today

All paused
12 triples at 185
Work up to 225 for 4

Accessories were db ohp, rows, flies, triceps and biceps
 
575!? Wow.
 
How many was it to be 120?
 
Why no video?
 
Me lower day

12 sets of paused squats for doubles at 345

12 deficit deadlift singles at 325

3 sets of 8 belt less hook grip deficit sldl
 
Last edited:
You notice any improvement in pulls by doing deficits?
 
Me bench
SetsXreps

Paused
185x3x5

Slingshot paused
Up to 255x5

Slingshot cgbp
175x3x10

Db ohp, rows, flies, triceps, biceps for accessories
 
Yesterday me lower

Beltless conventional
Worked up to 475 for 1, soft lockout

355x2x5

Paused beltless dl
285x2x5


Today de upper

Paused bench
160x6x6

Ohp, rows, lat pulldowns, flies, face pulls, db tricep press, curls

Really dialing in bench form today. Felt good with leg drive on about half of the reps. Hopefully will have some carry over to me day
 
Me bench day

Worked up in 5s to hit 235x4 paused on bench

Cg 165x3x10

Wide grip legs up 145x3x10

Db ohp, seated cable rows, flies, face pulls, lateral raises, tricep pulldowns and curls for accessories
 
Been battling food poisoning for the last few days so no lifting or eating really. It's brutal. Hopefully can get back at it tomorrow
 
Man, rest up, and talk to the wife about cooking the food properly!
 
Sunday squat day ease back into it

Beltless squats
Work up to 335x5, 355x3

Glute ham raise

Abs

Today de bench day

Paused bench
165x12x3
185x10
195x10

Face pulls, ohp, seated rows, flies, triceps, biceps
 
De squat day

Paused squats
315x12x2

Deficit deads
285x12x1

Beltless sldl deficit deads
285x3x6

Programmed my training max higher (525) to see if I can hang and maybe make a last minute push for a junior state record
 
Me bench day

Duffalo paused bench
Work up to 237x3

Duffalo cgbp
207x8 cuz I forgot how to do plate math
167x3x8

Duffalo wide grip legs up
147x3x10

Db ohp, db incline, rows, flies, tris, bis, lateral raises for accessory work
 
Training schedule is messed up.

Did me squats last Tuesday, hit an ugly 475 on SSB for a 10lb pr.

Went to LA Thursday and didn't train til Sunday so that was de bench.

De squats today

345x12x2 paused squats

315x12x1 deficit deads

315x3x6 beltless deficit sldl

Ab wheel of death
 
That's a fckin HUGE SSB squat. I don't think I've ever hit one that big raw.
 
SSB is such an ugly bar, but it leads to bigger and better things.
 
wasme said:
What do you think of the playoffs so far brother
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I don't think it's recency bias when I say this has been the best playoffs I have seen. So many amazing match ups. The west has had some battles and the east is a blood bath. Only series I haven't watched much of is pens vs Rangers.

How do you feel it's going? I'm sure you were hoping the sharks wouldn't make the playoffs so that 1st you got from us would be a top 15 pick haha
 
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