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Squats on Squats on Squats. Journey to 500lbs!

7/9 is still a great day, man.
 
Thanks guys just being hard on myself. Feel I had so much more in me than I gave today. Time to regroup and get my mind right for July.

I do have a bday grub session with all my closest friends tomorrow though so sure I'll feel better then. :o
 
Awesome job, bolt. Congrats and enjoy the bday celebration.
 
Thanks. :)

I was starving so I just punished some Mongolian grill...wanted ice cream but was too lazy to go to the store...about to pass out and sleep forever. :D
 
Hey bolt I was looking into TMG.
It looks promising.

What have your results been with it?

I was thinking about 2.5g ed.

Do you do pills or bulk powder?

I saw now foods makes TMG. What brand do you use? Did sns ever deliver their TMG?
 
aceroni said:
Hey bolt I was looking into TMG.
It looks promising.

What have your results been with it?

I was thinking about 2.5g ed.

Do you do pills or bulk powder?

I saw now foods makes TMG. What brand do you use? Did sns ever deliver their TMG?
Click to expand...

I notice increased strength, recovery, and some muscle fullness with TMG. I've gone up to just over 5g at a single time before noticing GI distress, but 3g is what I usually use.

Jarrow TMG-500 Tablets are what I have used the most (SNS hasn't released their powder yet). I do really like Controlled Labs White Pump so far (tastes great), which is more expensive but also has Agmatine in it.


So after some good sleep (I passed OUT last night) and some more convos with some others I do feel better about last night. It was progress, but now I am excited to go forward. I'll get the vids up soon (my buddy films and edits meets for me) and you can see there was some authority in all my lifts. :p

Woke up with only some minor glute and low back soreness (DOMS not injury pain). Morning HR and TRAC tells me I need more volume (lol). Back on the grind after some pulled pork, bratwurst, various side dishes, and homemade Red Velvet Cake for my epic eating today.
 
Also, most epic thing at yesterday's meet was this 181lbs guy deadlift 600lbs. His DL at 600 and bench at 330 were awesome, but he only squatted 400, so with some work he could KILL in the 181 class. He crossfits though (real cool dude though and over half the people at this meet did some Crossfit). :p
 
Wrivest said:
Nothin wrong with doing a lil CF..... Right???
Click to expand...

Ya I have no issues I just find it funny because there are so many haters (which I understand due to some of the things some CF do..). I know some Crossfitters that do really stupid stuff (but I could say the same for some of the "bodybuilders", "powerlifters", "athletes" I know too..), but in the past year I've met some very serious, competitive and smart Crossfitters. I even have a collection of CF shirts (I buy one every time I go to a box and the owner/coaches seem to have a quality setup). :)

Mike sent my training for this next cycle leading to my July 12th meet....to say I am excited is an understatement. There are Sumo Deadlifts, Tempo Squats, and more Paused Benches all over the place. Going to be fun. :D
 
Apparently white pump is on sale for a bundle for 24$

I might but a few of those..

I'm assuming with the agmatine and norvalline you take it pre
 
So phantom edit here. I had originally thought the vids were in this post so I just combined two days of training in a post below. Quick thoughts on my meet: Squat- Hip had been hurting the last several weeks. Warmed up and things felt great. 395 moved faster than my 360 on last warm up. 425 felt good so I made a push to 445 (original plan for the day had been 395/415/435 based on how training had gone with the hip recently). Moved well. Happy, but wish the hip had never been an issue or I'd have cleared 450+. Oh well on to the next meet for that milestone! Bench- Meh. 230 and 245 moved well. Made the conservative jump to 255 and got stapled. Rushed the set up and didn't get enough back tightness. Deadlift- 425 was my planned opener but I am pretty sure they only loaded 420 when I looked afterwards (not the only time there was a misload so I should have checked more). They loaded 465 for my 455 attempt so I had to correct that. 455 flew so I felt no doubt I'd get 475 even if I had to pull all day. Lost grip so I was pretty pissed. They did clean the bar with water before the pull and when I looked at my hand after it looked like I hadn't even chalked up. Oh well that just means I'll kill some PRs next competition. Vid: [video=youtube;wKYniPIMDcE]https://www.youtube.com/watch?v=wKYniPIMDcE&feature=youtu.be[/video]
 
Edited the post above and now it won't let me format...sorry for the wall of words. :(



Week 1 Day 1- April 28:​

Squat w/Belt Work up to x5 @9 0 Down Set
2ct Pause Bench Work up to x3 @9 0 Down Set


Squats w/Belt:
Warm Up- Bar x 10, 60kg x 5, 100kg x 5, 135kg x 5
150kg x 5 @7.5
160kg x 5 @8.5

Down a little bit from usual, but about the normal drop off I see on Monday's after competing. Hip felt fine so that was a big positive.

[video=youtube;06POefqAHn4]https://www.youtube.com/watch?v=06POefqAHn4[/video]

2ct Pause Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
90kg x 3 @8
95kg x 3 @9

Same as squats. Just a little down from usual.

[video=youtube;IWOrms1PX9A]https://www.youtube.com/watch?v=IWOrms1PX9A[/video]

I did feel very tired all day Monday. Just felt drained.



Week 1 Day 2- April 29:​

Deadlift w/Belt Work up to x5 @9 0 Down Set
Bench Touch and Go Work up to x7 @10 0 Down Set
Front Squat Work up to x 6 @9 0 Down Set

Deadlift w/Belt:
Warm Up- 60kg x 5, 110kg x 5
150kg x 5 @7
160kg x 5 @8
170kg x 5 @8.5

Again, down a little, but overall felt better than yesterday. Surprised sets of 5 on Deadlifts wasn't absolute death.

[video=youtube;Wwv9DdwgOB4]https://www.youtube.com/watch?v=Wwv9DdwgOB4[/video]

Bench Touch and Go:
Warm Up: Bar x 10, 40kg x 10, 60kg x 7,
80kg x 7 @7.5
85kg x 7 @8.5
90kg x 7 @10

Front Squat:
60kg x 6
80kg x 6 @7
90kg x 6 @8
95kg x 6 @8.5

[video=youtube;580GpsGCKmg]https://www.youtube.com/watch?v=580GpsGCKmg[/video]

Felt better today compared to yesterday. Still tired, but I am not dragging and no aches or pains.
 
Yea! Letting the hair fly on that last attempt there. Rock on.

That does suck bc you were practically done that pull, but cool you will be getting that and likely then some next time. Good work.
 
I thought the only thing they cleaned the bar with was a wire brush? That sucks, bud. Next time you'll get it and more.
 
rob112 said:
Yea! Letting the hair fly on that last attempt there. Rock on.

That does suck bc you were practically done that pull, but cool you will be getting that and likely then some next time. Good work.
Click to expand...

Ya should be good for some PRs again. Gonna just keep on rolling.

herderdude said:
I thought the only thing they cleaned the bar with was a wire brush? That sucks, bud. Next time you'll get it and more.
Click to expand...

As did I...I walked up to the bar and dude was cleaning it and I had to ask him to dry it (it was visibly wet). If you look close you can see the bar slips into my fingers even before it reaches my knees. I remember fighting for dear life trying to keep it in my hand as I pulled. :(

I think I caught some post-contest cold. Felt crappy last night, but feeling better this morning. Got some DOMS from those 5s on the pulls though (even though they felt pretty easy).
 
bolt10 said:
Ya should be good for some PRs again. Gonna just keep on rolling.

As did I...I walked up to the bar and dude was cleaning it and I had to ask him to dry it (it was visibly wet). If you look close you can see the bar slips into my fingers even before it reaches my knees. I remember fighting for dear life trying to keep it in my hand as I pulled. :(

I think I caught some post-contest cold. Felt crappy last night, but feeling better this morning. Got some DOMS from those 5s on the pulls though (even though they felt pretty easy).
Click to expand...


Feel better dude. Right there with you on the 5s DOMs lol.
 
Body is probably just a little weak right now still getting in the groove again. Rest up ma man
 
rob112 said:
Body is probably just a little weak right now still getting in the groove again. Rest up ma man
Click to expand...

Thanks. Feeling better today so far. This rain isn't helping though. :(
 
Week 1 Day GPP1- April 30th

Back to my usual GPP work on Wednesdays. Still feeling a bit sick (head cold), but no issues training wise.

Warm Up
then
10-Minutes Max Reps for Meadows Rows
then
10-Minutes Max Reps for Barbell Ab Rollouts
then
Cosgrove Complex for time
then
15 minutes mobility work

Felt really good overall. I hit more reps then I had last time I hit this and finished the complex faster as well. Possible increases in Endurance from MyoSynergy already?



Week 1 Day 3- May 1:​
Competition Bench Work up to x5 @9 0 Down Sets
2ct Pause Squat Work up to x3 @9 0 Down Sets
Close Grip Incline Press Work up to x6 @9 0 Down Sets


Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5
80kg x 5 @7
85kg x 5 @8
90kg x 5 @9

2ct Pause Squats:
Warm Up: Bar x 10, 60kg x 5, 100kg x 5, 120kg x 5
130kg x 3 @7
140kg x 3 @8
150kg x 3 @9

Starting to feel a bit back to normal. These felt good. Knees swam a bit on the last set, but I felt stronger on these than I had in a long time.

[video=youtube;nvoyBCqmQ6I]https://www.youtube.com/watch?v=nvoyBCqmQ6I[/video]

Close Grip Incline Press:
Warm Up: 40 x 10, 50 x 6
60kg x 6 @7
65kg x 6 @8
70kg x 6 @8.5

Head is super congested, but I was able to lift no issues. Everything felt better than last time and I seem to be getting closer to hitting my stride again. Sumos on tap for tomorrow! This could get interesting...
 
bolt10 said:
Week 1 Day GPP1- April 30th

Back to my usual GPP work on Wednesdays. Still feeling a bit sick (head cold), but no issues training wise.

Warm Up
then
10-Minutes Max Reps for Meadows Rows
then
10-Minutes Max Reps for Barbell Ab Rollouts
then
Cosgrove Complex for time
then
15 minutes mobility work

Felt really good overall. I hit more reps then I had last time I hit this and finished the complex faster as well. Possible increases in Endurance from MyoSynergy already?



Week 1 Day 3- May 1:
Competition Bench Work up to x5 @9 0 Down Sets
2ct Pause Squat Work up to x3 @9 0 Down Sets
Close Grip Incline Press Work up to x6 @9 0 Down Sets

Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5
80kg x 5 @7
85kg x 5 @8
90kg x 5 @9

2ct Pause Squats:
Warm Up: Bar x 10, 60kg x 5, 100kg x 5, 120kg x 5
130kg x 3 @7
140kg x 3 @8
150kg x 3 @9

Starting to feel a bit back to normal. These felt good. Knees swam a bit on the last set, but I felt stronger on these than I had in a long time.

Invalid Link Removed

Close Grip Incline Press:
Warm Up: 40 x 10, 50 x 6
60kg x 6 @7
65kg x 6 @8
70kg x 6 @8.5

Head is super congested, but I was able to lift no issues. Everything felt better than last time and I seem to be getting closer to hitting my stride again. Sumos on tap for tomorrow! This could get interesting...
Click to expand...

that metronome is obnoxious. At first I thought it was the beginning of a rap song.

Squats looked great though. Super deep.
 
aceroni said:
that metronome is obnoxious. At first I thought it was the beginning of a rap song.

Squats looked great though. Super deep.
Click to expand...

Ya it definitely is, keeps me honest though. :o
 
Wrivest said:
I was wondering if that was what I was actually hearing! Strong squats though Bolt...nice work
Click to expand...

Thanks! Actually surprised I am not that sore today. :o



Week 1 Day 4- May 2:​

Sumo Deadlift Work up to x3 @9 0 Down Set
3ct Pause Bench Work up to x4 @9 0 Down Set
2" Deficit SLDL Work up to x6 @9 0 Down Set

Sumo Deadlift:
Warm Up- 60kg x 5, 100kg x 5, 120kg x 3
140kg x 3 @7
150kg x 3 @8
160kg x 3 @9

Not much to say. Been over a year since I've done these, but have them in to give em a try for a bit. Going to have to play around with foot placement some to find what is most comfortable, but not too bad today. They got hard pretty quick. Stopped at 160kg because it got real hard to break from the floor, but lock out was still easy. The number of things I need to work on is pretty high, but I didn't think it went to bad for a first time.

Here are some vids of a couple sets...go easy on me because I see quite a bit to work on:
[video=youtube;D9rCZ5JszX4]https://www.youtube.com/watch?v=D9rCZ5JszX4[/video]
[video=youtube;_lFjF4L3snI]https://www.youtube.com/watch?v=_lFjF4L3snI[/video]

3ct Pause Bench:
Warm Up: Bar x 15, 40kg x 10, 60kg x 5
80kg x 4 @7
85kg x 4 @8
90kg x 4 @8.5

I have a TON of these in this training cycle...gonna be brutal but should be quite helpful. Not too far off from PR territory already. :)

2" Deficit SLDL:
Warm Up: 100kg x 6
120kg x 6 @7
130kg x 6 @8
140kg x 6 @9
 
rob112 said:
Your recovery is boss mode man. Like a well oiled machine
Click to expand...

Honestly I am still battling a head cold. I am pretty excited for how next week will go after a full weekend off and hopefully finally being 100%. :D
 
Update tomorrow when I'm home. Was out of town longer than expected so had to lift on random equipment again. Dude came in and offered me his west side power bar to train on......after I finished squats. Oh well.

I lost focus and made 375lbs way too hard...everything felt light today and I was looking ahead to 385-395 for another set. That'll teach me to not focus. Smh

Vid of the stupidness but based on how this felt today I for see some weights exploding soon and PRs in the near future. ;)

Invalid Link Removed
 
Squats looked strong as always (except that last one...heard the brakes squeal a tad on the way up??)
Watched your sumo vid too. Try and drop your arse a touch and lessen the angle of your back at the start (mobility permitting). Point your toes out just a touch too. These are tips I got from Sean that helped me out a ton!!
 
Wrivest said:
Squats looked strong as always (except that last one...heard the brakes squeal a tad on the way up??) Watched your sumo vid too. Try and drop your arse a touch and lessen the angle of your back at the start (mobility permitting). Point your toes out just a touch too. These are tips I got from Sean that helped me out a ton!!
Click to expand...

Thanks man. I just lost focus on the rep...it didn't feel hard I just lost my positioning.

I like the pointers on the sumo. I agree and I should have the mobility. I'll try that this Friday. :cool:
 
Was out of town for these two days so you guys are lucky because the weights are in lbs.



Week 2 Day 1- May 5:​

Squat w/Belt Work up to x4 @9 1 Down Set
Pin Press Bench (Chest Level) Work up to x4 @9 1 Down Set

TRAC called for extra 2 sets of volume.

Squats w/Belt:
Warm Up- Bar x 10, 135lbs x 5, 225lbs x 4, 295lbs x 4
335lbs x 4 @7
355lbs x 4 @7.5
375lbs x 4 @9
Drop
355lbs x 4 x 3 @7, 7.5, 8

Today's lesson is focus on each current set. Everything was feeling awesome so I didn't focus as hard as necessary and got a bit out of position on rep 4 at 375lbs. Made it much harder than it needed to be. Oh well there is always next week. Squats felt great.

Pin Press (Chest Level)*:
Warm Up: Bar x 10, 95lbs x 10, 135lbs x 5, 165lbs x 4
185lbs x 4 @7
195lbs x 4 @8
205lbs x 4 @9
Drop
195lbs x 4 x 3 @8, 8.5, 9

*Was out of town and the crossfit I lifted at didn't have a rack so I did my pin presses by resting the plates on boxes. Got a perfect set up, but it still felt different than my usual pin presses.

I did feel very tired all day Monday. Just felt drained.



Week 2 Day 2- May 6:​

Deadlift w/Belt Work up to x4 @9 1 Down Set
Bench Touch and Go Work up to x2 @9 1 Down Set
303 Tempo Squat Work up to x 7 @9 1 Down Set

TRAC wanted 2 extra sets again and I had very high DOMS so it asked for some recovery work.

Deadlift w/Belt:
Warm Up- 135lbs x 5 x 2, 225lbs x 5, 275lbs x 4, 315lbs x 4
345lbs x 4 @7
375lbs x 4 @8
405lbs x 4 @8.5
Drop
375lbs x 4 x 3 @7.5, 8.5, 9
Grip Work
295lbs x 20s x 3

Forgot the grip work on the work sets leading up (6s hold after last rep), but did get them on the drop sets and for the 20s holds at the end (this was brutal).

Top set video and you can go to my page and watch my grip work if you want to see how that goes (just don't laugh at the faces I make lol)
[video=youtube;7K1nmw-do0E]https://www.youtube.com/watch?v=7K1nmw-do0E[/video]

Bench Touch and Go:
Warm Up: Bar x 10, 95lbs x 10, 135lbs x 5, 165lbs x 2, 195lbs x 2
210lbs x 2 @7
220lbs x 2 @8
230lbs x 2 @9
Drop
220lbs x 2 x 3 @8, 8.5, 9

303 Tempo Squats
Bar x 10, 135lbs x 7, 185lbs x 7
215lbs x 7 @7
230lbs x 7 @8
245lbs x 7 @9
Drop
235lbs x 7 @9
225lbs x 7 x 2 @8, 9

These are the most humbling and demolishing exercise ever. They feel easy then rep 5 hits and everything starts to burn and that 3s on the way up feels like eternity.

Reps were a little faster than I'd like, but it was super hard anyways:
[video=youtube;4rlHfVnP6cM]https://www.youtube.com/watch?v=4rlHfVnP6cM[/video]

Other than DOMS being insane right now I feel really good. Strength feels back to right around where it was pre-contest. :D
 


Week 2 Day 3- May 8:​
Competition Bench Work up to x4 @9 1 Down Sets
Pin Squat Work up to x4 @9 1 Down Sets
Push Press Work up to x7 @9 1 Down Sets

TRAC asked for 2 extra sets.

Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 4
85kg x 4 @7
90kg x 4 @8
95kg x 4 @9
Drop
90kg x 4 @8, 8.5, 9

Pin Squats:
Warm Up: Bar x 10, 60kg x 5, 100kg x 5, 120kg x 5
130kg x 4 @7
140kg x 4 @8
150kg x 4 @9
Drop
140kg x 4 @8.5, 8.5, 9

Push Press:
Warm Up: 40 x 10
45kg x 7 @7
50kg x 7 @8
55kg x 7 @9
Drop
50kg x 7 @9
45kg x 7 @8, 9



Week2 Day 4- May 9:​

Sumo Deadlift Work up to x4 @9 1 Down Set
3ct Pause Bench Work up to x3 @9 1 Down Set
Lever Row Work up to x7 @9 1 Down Set

TRAC asked for 2 extra sets.

Sumo Deadlift:
Warm Up- 60kg x 5, 100kg x 5, 120kg x 3
140kg x 4 @7
155kg x 4 @8
170kg x 4 @9
Drop
160kg x 4 @8, 9
150kg x 4 @8

3ct Pause Bench:
Warm Up: Bar x 15, 40kg x 10, 60kg x 5, 75kg x 3
85kg x 3 @7
90kg x 3 @8
95kg x 3 @9
Drop
90kg x 3 @8, 8.5, 9

Lever Row:
Warm Up: 20kg x 10
40kg x 7 @7
45kg x 7 @8
50kg x 7 @9
Drop
45kg x 7 @8,8, 8.5
 
capo180 said:
Those 303 tempo squats... Ill keep those in mind in case I just hate myself one day lol.
Click to expand...

I've got quite a few programmed this training cycle...shoot me now.



Week 3 Day 1- May 12:​

Squat w/Belt Work up to x4 @9 1 Down Set
2ct Pause Bench Work up to x4 @9 1 Down Set

TRAC again wanted more volume...something has to give this is getting rough. :o


Squats w/Belt*:
Warm Up- Bar x 10, 60kg x 5, 110kg x 5, 135kg x 5
155kg x 4 @7
165kg x 4 @8
175kg x 4 @9
Drop
165kg x 4 x3 @8.5, 8, 8

A little unusual. I felt strong today (up ~5kg, 10lbs from last week) and then my final sets during the load drop seemed to keep getting easier.

*Was pissed I couldn't find my belt. I believe I left it in Maryland....so I had to use another belt today, which was smaller and didn't fit well. Threw me off a bit. I am heading to Maryland tonight so I better find my belt or I am about to be screwed.

2ct Pause Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 75kg x 4
85kg x 4 @7
90kg x 4 @8
95kg x 4 @9
Drop
90kg x 4 x 3 @8, 8.5, 9

Felt strong on these. Up a whole rep from two weeks ago at same weight.

Basement was beyond hot today........sweat everywhere and delirium. :o

I also hiked both Saturday and Sunday...surprised my legs weren't too beat up.
 


Week 3 Day 2- May 13:​

Deadlift w/Belt Work up to x4 @9 1 Down Set
Bench Touch and Go Work up to x6 @10 1 Down Set
Front Squat Work up to x 5 @9 1 Down Set

TRAC again wanted 2 extra sets. I didn't sleep well, but it didn't seem to alter my scores for the day. :(

Deadlift w/Belt:
Warm Up- 60kg x 5, 110kg x 5, 140kg x 4
165kg x 4 @7
175kg x 4 @8
187.5kg x 4 @9
Drop
177.5kg x 4 @9
167.5kg x 4 x 2 @8, 9
Grip Work @ 135kg

187.5kg(412.5lbs) x 4 was a PR. I'd been continually sitting at 185kg x 4 for awhile so that is a nice breakthrough. I may have even had more, but my gym was grueling hot and my hands were sweating so even with a lot of chalk grip was a little off (which made my grip work at the end of each set and additional work very rough).

Bench Touch and Go:
Warm Up: Bar x 10, 40kg x 10, 60kg x 6,
85kg x 6 @7.5
90kg x 6 @8.5
95kg x 6 @9.5
Drop
90kg x 5 @10**
90kg x 6 x 2 @9, 10

**Ok the first one was a total mind-crap. I guess the heat got to me, but I didn't take the weight off one side so I did the whole set offset. It felt weird, but I though I was just fatigued. The side with the extra weight was the one that died out on the 5th rep. Took weight off that side and it was better. Other than that fluke I felt solid here today.

Front Squat:
60kg x 5
80kg x 5 @7
90kg x 5 @8
100kg x 5 @8.5
Drop
95kg x 5 @9
90kg x 5 x 2 @8, 9

Upper back was fried and was the fatigue point today. Legs didn't feel too bad.

I didn't sleep well, gym was insanely hot, and I had a ton of volume. The PR was definitely nice and weights were up everywhere else as well, even if I felt like death by the end of the lift.

Also side note that I hit my usual GPP/Back/Core work today. I added ~10lbs to my rows since two weeks ago and hit the same amount of reps in my 10-minute work window (which the weight previously was already a PR). Endurance is up quite a bit and I have some serious DOMS from yesterday's workout (whole back is toast).
 
rob112 said:
Dam dude! That would be a rough bench
Click to expand...

Ya was pretty rough and stupid (and avoidable).

I should note I did find my belt when I ventured back up to Maryland on Monday, so I was able to get good use of it on my Deadlifts. ;)
 
rob112 said:
Nice! I would probably cry if I Lost my belt haha
Click to expand...

I was pretty pissed on Monday when I found out I had misplaced it. I raged for like 10 minutes. :o


Week 3 Day 3- May 15:
​

Competition Bench Work up to x4 @9 1 Down Sets
2ct Pause Squat Work up to x4 @9 1 Down Sets
Close Grip Incline Press Work up to x5 @9 1 Down Sets

TRAC finally showing some signs of fatigue so I am back to only the prescribed 1 down set for the week. :)

Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 4
90kg x 4 @7
95kg x 4 @8
97.5kg x 4 @9.5
Drop
92.5kg x 4 @9

My chest is sore (from idk what??) and I did feel a little fatigued on these today. Meh overshot a bit.

2ct Pause Squats:
Warm Up: Bar x 10, 60kg x 5, 100kg x 5, 125kg x 4
135kg x 4 @7
145kg x 4 @8
152.5kg x 4 @8.5
Drop
142.5kg x 4 @9

Pretty solid PR here. I was gonna go for 155kg (should have), but I started to get to psyched up about it so I just went with 152.5 and killed it pretty easily. That is a whole rep and more weight than last time I did these. ;)

[video=youtube;hkVnyta7iQQ]https://www.youtube.com/watch?v=hkVnyta7iQQ[/video]

Close Grip Incline Press:
Warm Up: 40 x 10
60kg x 5 @7
67.5kg x 5 @8
75kg x 5 @8.5
Drop
70kg x 5 @8.5

Small PR here. I have felt strong on these the last two times I have done them. Hopefully this extra work here will translate to my competition bench soon.

Overall feeling pretty solid. I am leaning out, getting stronger, and have been recovering very well so far. I have purposely not pushed kcals up to hard to ride this recomposition effect. Still eating quite a bit though.
 


Week 3 Day 4- May 16:​

Sumo Deadlift Work up to x4 @9 1 Down Set
3ct Pause Bench Work up to x4 @9 1 Down Set
2" Deficit SLDL Work up to x5 @9 1 Down Set

Sumo Deadlift:
Warm Up- 60kg x 5, 100kg x 5, 125kg x 4
145kg x 4 @7
160kg x 4 @8
175kg x 4 @9.5
Drop
160kg x 4 @9

Meh. I just don't feel right with the set up on these. It might be time to scratch these and go back to fully concentrating on conventional. I just feel out of position getting set up. Blahh

3ct Pause Bench:
Warm Up: Bar x 15, 40kg x 10, 60kg x 5, 75kg x 4
85kg x 4 @7
90kg x 4 @8
95kg x 4 @10
Drop
85kg x 4 @8

Got overzealous here. Should have done a smaller jump. Due to yesterday's PR on pause squats being easy I thought I shouldn't underestimate myself. Lesson here...squats are easier than benches for me so I shouldn't have gotten greedy.

2" Deficit SLDL:
Warm Up: 100kg x 5
125kg x 5 @7
135kg x 5 @8
145kg x 5 @9
Drop
135kg x 5 @8

Overall a pretty defeating workout. Sumo annoyed me, overshot my bench, and just felt a little blah after it was all said and done. I also sacrificed my beard today so the powerlifting gods may be about to smite me.
 
LizKing531 said:
Well there's your problem! :)
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Trimmed it after my lift. ;)

It is still there...it just is much shorter. I honestly hadn't touched it in months so it was kinda ridiculous. :lol:
 
Well I developed some nasty knot in my left quad...no stretch seems to be discomforting but it hurts like hell to the touch. :(

Also in PA (York) for a WL competition today. :cool:
 
That sucks dude. Take a ball to it maybe? I rolled my quads out with a lax ball the other day. **** the foam roller.
 
Sean1332 said:
That sucks dude. Take a ball to it maybe? I rolled my quads out with a lax ball the other day. **** the foam roller.
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Gonna hit up the supernova when I get home. I've had something like this before it just takes some dedicated attention with a roller or ball. Blahhh
 
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