Squats on Squats on Squats. Journey to 500lbs!



Week 4 Day 1- May 19:​


Squat w/Belt Work up to x3 @9 2 Down Set
3ct Pause Bench Work up to x5 @9 2 Down Set


Squats w/Belt:
Warm Up- Bar x 10, 60kg x 5, 110kg x 5, 140kg x 3
160kg x 3 @7
170kg x 3 @8
182.5kg x 3 @9
Drop
170kg x 3 x 2 @8, 8

My left quad is knotted up and sore. Caused some discomfort today, but didn't seem to hamper me. Up a little from last week's e1RM. Not at PR levels, but I have probably done 180kg x 3 @9 for the last 2 months so it was like a small plateau being broken. :)

Here the vid of the top set. It was a little weird because I almost lost position for a sec on rep 2, but I killed rep 3. Hmmm
[video=youtube;awh2GwsZ3HM]https://www.youtube.com/watch?v=awh2GwsZ3HM[/video]

3ct Pause Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5,
80kg x 5 @7
85kg x 5 @8
87.5kg x 5 @9
Drop
85kg x 5 @9
80kg x 5 @9

These at 5 reps were brutal. I went conservative based on last week's struggle. From rep 4 to rep 5 seems to be the biggest issue...something around that TUT causes me to struggle to keep back tightness. Blahh brutal but what I need.
 
3ct pause for five reps is definitely a brutal TUT, bud. No flies on that effort.
 
herderdude said:
3ct pause for five reps is definitely a brutal TUT, bud. No flies on that effort.
Click to expand...

Thanks man. They are brutal to stay tight for that long.



Week 4 Day 2- May 20:​

Deadlift w/Belt Work up to x3 @9 2 Down Set
Bench Touch and Go Work up to x5 @9 2 Down Set
303 Tempo Squat Work up to x 6 @9 2 Down Set

Deadlift w/Belt:
Warm Up- 60kg x 5, 110kg x 5, 130kg x 3, 150kg x 3
170kg x 3 @7
182.5kg x 34 @8
195kg x 3 @9
Drop
185kg x 3 x 2 @8, 9
Grip Work @ 140kg

BOOM! Big PR. I may have even had a little bit more in me. :)

Need to get tighter still but this is some solid improvement:
[video=youtube;qQb8Pv5i710]https://www.youtube.com/watch?v=qQb8Pv5i710[/video]

Bench Touch and Go:
Warm Up: Bar x 10, 40kg x 10, 60kg x 6,
85kg x 5 @7
90kg x 5 @8
95kg x 5 @8.5
Drop
90kg x 5 x 2 @8, 9


303 Tempo Squat:
70kg x 6
95kg x 6 @7
105kg x 6 @8
115kg x 6 @9.5
Drop
100kg x 5 x 2 @8, 8

These were death. Quads and back were screaming at me (I was using a pretty narrow grip and trying to stay as tight as possible). I honestly thought I'd only done 5 reps on the top set and got pissed...watched the vid and it was 6. :o
 
Thanks guys. After missing 475lbs at competition I have been pretty focused on not screwing up again. Deadlifts seem to be progressing the best right now so I'll take it.

Did some different stuff for my Back/Core/Conditioning today. Tore me up pretty well....and made up my own complex/workout for conditioning. :D
 
Ok so quick note before the update on the last two days. Thursday's workout I had to get up early because I was gonna be gone all day and then I didn't get home to late so I was real tired waking up for today's lift. Both went well considering that, but I feel thrashed right now and allergies are at an all time high (I got the squinty itchy eyes right now blahhhh and can't breath). I did eat out twice yesterday, but it wasn't anything crazy. Ate at this cool burger place that had grass fed beef and some amazing sweet potato fries and had some epic mexican to end the night. :)

Week 4 Day 3- May 22:
​

Competition Bench Work up to x3 @9 2 Down Sets
Pin Squat Work up to x5 @9 2 Down Sets
Push Press Work up to x6 @9 2 Down Sets

Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 4
90kg x 3 @7
95kg x 3 @8
100kg x 3 @9
Drop
95kg x 3 x 2 @8, 9

Slowly climbing back up....

Pin Squats:
Warm Up: Bar x 10, 70kg x 5, 110kg x 5,
130kg x 5 @7
140kg x 5 @8
150kg x 5 @8.5
Drop
140kg x 5 x 2 @8, 9

A whole rep above what I did with this last time. Felt great. Working a new hand position that is closer and it seems to work well for my tightness. :cool:

Push Press:
Warm Up: 40 x 10
45kg x 6 @7
50kg x 6 @8
55kg x 6 @9
Drop
50kg x 6 x 2 @8, 9




Week 4 Day 4- May 23:​


2ct Pause Deadilft Work up to x5 @9 2 Down Set
3ct Pause Bench Work up to x3 @9 2 Down Set
Lever Row Work up to x6 @9 2 Down Set

2ct Pause Deadlift:
Warm Up- 70kg x 5, 90kg x 5, 110kg x 5
130kg x 5 @7
140kg x 5 @8
150kg x 5 @9
Drop
140kg x 4 x 2 @8, 9

Dropped Sumos and back to these. When I saw it was 5 reps I wanted to cry. My tightness is improving and I was getting some good work getting tight and having the bar hover off the floor barely for the pause. 5th reps on several sets did see my back start to lose position, but getting it to lockout was no issue.

3ct Pause Bench:
Warm Up: Bar x 15, 40kg x 10, 65kg x 5, 75kg x 3
82.5kg x 3 @6.5
87.5kg x 3 @7.5
92.5kg x 3 @8
95kg x 3 @9
Drop
90kg x 3 @9
85kg x 3 @8

Since I felt like crap today I was gonna aim low (92.5kg) but it wasn't enough so I manned up and matched what I hit last time. Bench is being the most stubborn of my lifts right now, so I have to make sure I don't get over confident and keep things reasonable and just build the technique til the strength follows.

Lever Row:
Warm Up: 20kg x 10
45kg x 6 @7
50kg x 6 @8
55kg x 6 @9
Drop
50kg x 6 x 2 @8, 8
 
Inb4 Bolt wakes up leaner from eating normal person food for a change.
 
herderdude said:
Inb4 Bolt wakes up leaner from eating normal person food for a change.
Click to expand...

LOL. :p

I eat "normal" people food, but I get what you are saying. I really wanted some ice cream too...so maybe today or this weekend I'll get some (it has been a week since I've had any and I am going into ice cream withdrawals).
 
I ate normal people food again splitting two meals at Cheesecake Factory and about to get some Cheesecake....

On another note I'm tired of waiting for my reeboks so I need some new shoes for deadlifts. Honestly I've been going shoeless lately so I may just buy some slippers but also have my eye on a pair if wrestling shoes. If I get hit with more business this month I may also buy some new knee sleeves and a singlet. :D
 
bolt10 said:
I ate normal people food again splitting two meals at Cheesecake Factory and about to get some Cheesecake.... On another note I'm tired of waiting for my reeboks so I need some new shoes for deadlifts. Honestly I've been going shoeless lately so I may just buy some slippers but also have my eye on a pair if wrestling shoes. If I get hit with more business this month I may also buy some new knee sleeves and a singlet. :D
Click to expand...
merrill "barefoot" shoes. Been using mine for years, just like wearing no shoes at all
 
Wrivest said:
merrill "barefoot" shoes. Been using mine for years, just like wearing no shoes at all
Click to expand...

Dang hadn't seen those before. Which ones do you have? The vapor gloves look like what I'm looking for...
 
As far as flat soled shoes..
I got a pair of Nike speed sweep wrestling shoes for 30$.
try on a half size down. They'll fit like a glove.
Once mine were broken in, they've been my favorite for pulling and squats.
Actually looking into an oly shoe myself.
 
aceroni said:
As far as flat soled shoes.. I got a pair of Nike speed sweep wrestling shoes for 30$. try on a half size down. They'll fit like a glove. Once mine were broken in, they've been my favorite for pulling and squats. Actually looking into an oly shoe myself.
Click to expand...

Ya I saw you were looking. If you have 200 to spend and want something that will last forever grab the Adipowers. I love mine.

Honestly my OCD kicked in when I found some Adipower red wrestling shoes on discount...same shoe style for squat and deads? Haha but I've never even tried on some wrestling shoes so I got hesitant.
 
Squats back on the way up! Easy triple today...I need to keep the knees shoved out more but it's hot as hell and I'm struggling to concentrate today. Everyone else is doing murph in the other room and in this heat I think they crazy. :p

Invalid Link Removed
 
Wrivest said:
Nice squats bro! I agree....FUUUUUUK Murph!!! I've been ducking that workout for years!
Click to expand...

Thanks! May push for a PR next week based on how today went.

I did half murph once blahhhh. It was real hot today so they were all struggling. Quite a few told me to do it but I just stayed in the Oly room haha
 

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Week 5 Day 1- May 26:​


Squat w/Belt Work up to x3 @9 1 Down Set
2ct Pause Bench Work up to x3 @9 1 Down Set

Memorial Day lifting! It was pretty hot in the gym so much of this was a mental struggle, but was quite happy with how it all went.

Squats w/Belt:
Warm Up- Bar x 10, 135lbs x 5, 225lbs x 5, 275lbs x 3, 325lbs x 3
365lbs x 3 @7
385lbs x 3 @8
405lbs x 3 @8.5
Drop
385lbs x 3 @8

Load Drop Set:
[video=youtube;Dx6jw17qiH8]https://www.youtube.com/watch?v=Dx6jw17qiH8[/video]

2ct Pause Press:
Warm Up: Bar x 10, 95lbs x 5, 135lbs x 3, 155lbs x 3, 175lbs x 3
195lbs x 3 @7
205lbs x 3 @8
215lbs x 3 @9
Drop
205lbs x 3 @8.5

Was pretty happy with this session. Squats are moving back up and bench went well even on a crappy bar and bench.



Week 5 Day 2- May 27:​


Deadlift w/Belt Work up to x3 @9 1 Down Set
Bench Touch and Go Work up to x8 @10 1 Down Set
Front Squat Work up to x 5 @8 Repeats, 3 sets

Feeling pretty tired so kept it conservative today.

Deadlift w/Belt:
Warm Up- 70kg x 5, 110kg x 5, 130kg x 3, 150kg x 3
170kg x 3 @7
182.5kg x 3 @8
195kg x 3 @9
Drop
185kg x 3 @9.5
Grip Work @ 142.5kg

Matched last week's PR. I felt it moved a little slower, but I was a little tighter and form just a notch better so I'll take that. Grip work left my hands close to raw....

Bench Touch and Go:
Warm Up: Bar x 10, 45kg x 10, 60kg x 5, 70kg x 5
80kg x 8 @7.5
85kg x 8 @8.5
90kg x 8 @10
Drop
85kg x 8 @10

Front Squat:
60kg x 5
80kg x 5 @6
85kg x 5 @7
90kg x 5 @8
Repeat
90kg x 5 x 3 @8, 8, 8.5

I didn't like my form last time on these so these were some conservative RPEs on the Front Squats. Probably too easy, but each rep was perfect and looked much better today.
 
Dammit Bolt!!! I was excited to see you using lbs at first, then back to kg! Good thing I have a conversion app, or your log would kill me. Good work as always
 
Wrivest said:
Dammit Bolt!!! I was excited to see you using lbs at first, then back to kg! Good thing I have a conversion app, or your log would kill me. Good work as always
Click to expand...

If anyone is trying to stalk me they can know that any time I write in pounds I am lifting somewhere other than home. :D


Forgot to mention earlier...I weighed in at 163lbs so I actually lost a bit of weight. :o

Inb4 eat more or your small. :lol:
 
bolt10 said:
If anyone is trying to stalk me they can know that any time I write in pounds I am lifting somewhere other than home. :D Forgot to mention earlier...I weighed in at 163lbs so I actually lost a bit of weight. :o Inb4 eat more or your small. :lol:
Click to expand...
haha, I'll have to brush up on my Bolt stalking!
 
bolt10 said:
Forgot to mention earlier...I weighed in at 163lbs so I actually lost a bit of weight. :o
Click to expand...

I am a big fan of pointing out my foresight after the fact. Ergo... I told you so.

Now go eat a damn cheeseburger!
 
herderdude said:
I am a big fan of pointing out my foresight after the fact. Ergo... I told you so.

Now go eat a damn cheeseburger!
Click to expand...

I knew you'd post up. LOL

Would you feel better if I said I ate a ton of cheesecake and ice cream the one night? Then BBQ after yesterday's lift...burgers when I got back home... :o

Plan is to slowly gain into the competition and I really really really want some PRs.
 
Yesterday I was feeling a little crazy so I did some real random stuff for GPP work...surprisingly I felt pretty good waking up today despite the fact I did that and the fact my AC stopped working so I slept in some crazy heat. :(



Week 5 Day 3- May 29:​
Competition Bench Work up to x3 @9 1 Down Sets
2ct Pause Squat Work up to x3 @9 1 Down Sets
Close Grip Incline Press Work up to x5 @8 Repeats 3 Sets

Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
90kg x 3 @6.5
97.5kg x 3 @8
105kg x 3 @9
Drop
100kg x 3 @9

Finally. Back at matching PR weight. I felt really good here today. I do see a couple things in my form that need addressing, but considering how this "felt" I was happy, despite the miscues. :)

2ct Pause Squats:
Warm Up: Bar x 10, 80kg x 5, 110kg x 5, 130kg x 3
145kg x 3 @7
152.5kg x 3 @8
160kg x 3 @9.5
Drop
150kg x 3 @8.5

160kg was only a 9.5 because I was a little punk and didn't pause long enough on the final rep. I hit it pretty easy so there was no need to be apprehensive. Either way big PR.

Close Grip Incline Press:
Warm Up: 40 x 10
55kg x 5 @6
62.5kg x 5 @7
70kg x 5 @8
Repeat
70kg x 5 x 3 @8, 8, 9

Solid endurance. On my Repeat work I really want to get in the volume and would rather undershoot the RPE than overshoot, so again it wasn't too tough, but probably right where I need it.
 


Week 5 Day 4- May 30:​
Deficit Deadlift Work up to x3 @9 1 Down Set
Pin Press (Chest Level) Bench Work up to x3 @9 1 Down Set
2" Deficit SLDL Work up to x5 @8 Repeats 3 Sets

Deficit Deadlift:
Warm Up- 60kg x 5, 110kg x 5, 135kg x 3, 150kg x 3
160kg x 3 @7
170kg x 3 @8
180kg x 2 @10**
180kg x 3 @9.5
Drop
165kg x 3 @9

**Short story too much mind

Longer version...I noticed some leaning on my pulls today (more on that later) so I was thinking way too much instead of just getting set and executing. I pulled the 3rd rep and stopped at the knees. Idk why, it moved fast, just didn't like my positioning. Was pissed and I don't usually do this, but felt I had to hit it mentally. I went back, stopped thinking so much, and pulled it. Not sure if I am happy I hit it or mad I went at it when I probably should have stopped. :o

Pin Press (Chest Level) Bench :
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
90kg x 3 @6.5
97.5kg x 3 @8
102.5kg x 3 @9
Drop
97.5kg x 3 @8

Felt good so jumped up a bit to hit more than I had planned to.

2" Deficit SLDL:
110kg x 5 @6
122.5kg x 5 @7
135kg x 5 @8
Repeat
135kg x 5 x 2 @8, 9
130kg x 5 @9

Ok so idk exactly what is causing it (got a couple things in mind), but the lean was there again. It seems my right shoulder is lower in the set up than my left. I tried shifting the grip in and out, but it didn't fix it. I pulled several sets with my hands flipped and that seemed to make me more even and my pulls felt smoother, but man the grip felt weird.

So ya today was weird as hell. Way too much randomness, but oh well.
 
You have lat tightness on 1 side? I notice if I'm tight up top and not rolled out, it's hard not to lean
 
Wrivest said:
You have lat tightness on 1 side? I notice if I'm tight up top and not rolled out, it's hard not to lean
Click to expand...

Naw it wasn't really the lat. I had some pretty bad glute tightness on that side though so that played into it a bit.





Week 6 Day 1- June 2:​

Squat w/Belt Work up to x3 @9 1 Down Set
Pin Press (Chest Level) Bench Work up to x5 @9 1 Down Set


Squats w/Belt:
Warm Up- Bar x 10, 60kg x 5, 110kg x 5, 130kg x 3, 150kg x 1
165kg x 3 @7
175kg x 3 @8
185kg x 3 @9.5
Drop
175kg x 3 @9


Pin Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
90kg x 3 @7
95kg x 3 @8
100kg x 3 @8.5
Drop
95kg x 3 @8.5

Today is a perfect example of taking what is there. I was super tired waking up this morning and struggled to get in the zone. Weights were a bit tougher than anticipated, so went conservative and didn't push it. There is always next time. :)
 
That honesty with yourself on the session is definitely a good thing. I need to get a little better with that to have more accurate RPE's when I start back up.
 
rob112 said:
That honesty with yourself on the session is definitely a good thing. I need to get a little better with that to have more accurate RPE's when I start back up.
Click to expand...

Ya it is tough. You'll see last workout I did exactly what you probably shouldn't, so I made sure not to this workout. Monday workouts are always the worst for me too. Blahhhhh.
 
I should also note (before anyone gets it twisted lol) this isn't a bad workout. I still hit good numbers, just not what I had hoped going in today. :)
 
Here's my take on gym goals (prepare yourself, this is deep stuff):
You will never "reach" your goals, because the second you do, you will have wished you had done more. The second you got strong, all you will want is to be stronger!
BOOM....gym poetry!
 
Wrivest said:
Here's my take on gym goals (prepare yourself, this is deep stuff): You will never "reach" your goals, because the second you do, you will have wished you had done more. The second you got strong, all you will want is to be stronger! BOOM....gym poetry!
Click to expand...

Yes sir. There is a poster at my gym that reads: "There is no finish line." So true.
 
IPF World's have been going on all day: Invalid Link Removed

Mark Robb (Team RTS) just hit a masters 2 WR DL on his second attempt (~644lbs) and is going for ~675 on his last attempt. :eek:
 
Hey bolt, I've been racking my brain, all set to start laying out volume/intensity block ideas and I was reading the manual again. I just want to get your opinion if what I have determined is correct: once you get into fatigue percents the intensity/stress will determine the volume. In other words, you don't set up a volume block because volume is a dependent variable, instead you set up in a lower intensity wave/week/etc(by using the RPE chart).

That sound about right to you? Or do you still have set volume and intensity blocks?
 
I think you are on the right track, only just a tad off, but maybe I am missing exactly what you mean.

In a volume block the fatigue percent will be higher (6-9%) to achieve that volume. It would allow you to hit more sets than with the normal fatigue percent (4-6%).

Hopefully I didn't miss the point of what you were saying or misinterpret it. Let me know if I can help more accurately. lol
 
The only other thing I meant is day you schedule 3 reps at an 8rpe, or 5 at a 9rpe, that would take you out of training in that 90-95% of you 1RM according to the chart in the book...and since you aren't at a maximal weight you should technically be able to get more sets(volume).

Does that sound right? Bc I was thinking in the book he says to not stay in that red block of the Percents chart too long at a time(which is 90% and up of 1RM).
 
rob112 said:
The only other thing I meant is day you schedule 3 reps at an 8rpe, or 5 at a 9rpe, that would take you out of training in that 90-95% of you 1RM according to the chart in the book...and since you aren't at a maximal weight you should technically be able to get more sets(volume).

Does that sound right? Bc I was thinking in the book he says to not stay in that red block of the Percents chart too long at a time(which is 90% and up of 1RM).
Click to expand...

Ok I see what you are saying. Ya that would make sense.

Keep in mind most of this stuff Mike just does for me, so I am more just intrepreting it but who knows if it is exact. All my competition movements are typically at an @9 RPE, but there are periods of 4 and 5 reps which takes me out of the "red".

For my Supplemental movements they are typically higher rep rep and with a lot of "Repeats" starting with RPE @8 (depending on the block and honestly I don't think any of them have ever been above 90%).

Secondary movements are also usually at an RPE @9, but rotate between higher and lower reps to dip in and out of the red box (most are out of it, but dip into it when I am on "high" intensity weeks).

Also, my training isn't really in "volume" or "intensity" blocks like in the book. We "wave" the intensity and volume(Stress) over the whole training cycle.

So in general if your hitting above 90% in the competition movements I would keep the assistance and supplemental work <90% unless it is an intensity block.


With all that said, I think you are on the right track I just wanted to give you a bit more insight. ;)
 
Thanks a lot bolt. With this week being a deload I have time on my hands to start planning. I realize he starts as blocks, then moves to stress, then to fatigue percents so as I was trying to plan I would reread the next chapter and be like "****!" Haha

Okay, so I will really just watch the stress and keep in mind where I am at on the chart and for how long. I may go about making my own chart as well to be even more accurate as mike suggests.

Thanks again.
 


Week 6 Day 2- June 3:​

Deadlift w/Belt Work up to x3 @9 1 Down Set
Bench Touch and Go Work up to x4 @9 1 Down Set
2ct Pause Squat Work up to x 7 @9 1 Down Set

Deadlift w/Belt:
Warm Up- 70kg x 5, 110kg x 5, 130kg x 3, 150kg x 3
170kg x 3 @7
182.5kg x 3 @8
195kg x 2 @9.5
Drop
180kg x 3 @9.5
Grip Work @ 145kg

Ok so this absolutely BLEW. My hand almost tore and the bar felt glued to the floor. It really only felt that way on the top set (otherwise I would have NOT chosen to hit that weight). I was beyond pissed, between this, Friday's deadlift mess up, and Monday's struggle with weights that shouldn't be a struggle, I almost lost it.

I laid on the ground for a good 10 minutes and decided life isn't always good, workouts won't always go as planned, but it was over so it was time to move the F(*& on.

Bench Touch and Go:
Warm Up: Bar x 10, 45kg x 10, 60kg x 5, 80kg x 4
90kg x 4 @7
95kg x 4 @8
100kg x 4 @9
Drop
95kg x 4 @9

2ct Pause Squat:
60kg x 7
110kg x 7 @7
125kg x 7 @8
140kg x 7 @9
Repeat
130kg x 7 @9.5

I read my whole notebook and don't think I've ever done 7s on these. The weight was a PR (which I really needed after how I was feeling earlier). These absolutely blew though...7 reps with 2s in the bottom made the set feel eternal.



Week 6 Day 3- June 5:​
Competition Bench Work up to x3 @9 1 Down Sets
Chain Squat Work up to x3 @9 1 Down Sets
Push Press Work up to x7 @9 1 Down Set

Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
95kg x 3 @7
100kg x 3 @8
105kg x 3 @9
Drop
100kg x 3 @9

Was really going to take this slow, considering how hard squatting and deadlifting had been this week. Worked up, felt good, and hit the same top set as last week. I did a more gradual buildup so it was more work than last week.

Chain Squats:
Warm Up: Bar x 10, 60kg x 5, 100kg x 3, 100kg (Add 1 Chain) x 3, 100kg (Add 2 Chain) x 3, 120kg x 1
135kg x 3 @7
145kg x 3 @8
155kg x 3 @9
Drop
145kg x 3 @9

Been forever since I did these...but crushed them. I was super tight today, but was good by the first work set.

Push Press:
Warm Up: 40 x 5
45kg x 7 @7
50kg x 7 @8
55kg x 7 @9
Repeat
50kg x 7 @8

I've been doing some work to improve my overhead positioning (scap/thor relationship...mostly stuff from the JTS article a little while back) and did that stretch posted in Sean's log as well. Seems to be paying off...my strength here still sucks, but this was an improvement over past times with this exercise and it "feels" better.


Ok so the week started off horrible, but I've tried to regroup and things got better today with me keeping calm about it.

Another side note, total bro move, but it was real hot today so most of today's work was done shirtless...my traps and clavicle were not fans of my bars knurling. :lol:
 
Did your workout coincidently start to go better when you went shirtless? Lol

Hey man, awesome pulling through after the tough pulls. Can't all be good weeks man.
 
Shirtless was only today after bench. I was sweating up a storm and my shirt started to feel heavy. :o

I've got some chain deadlifts tomorrow...plan to be pretty conservative. I still need to buy some new shoes as well.
 


Week 6 Day 4- June 6:​
Deadlift w/Chain Work up to x3 @9 1 Down Set
Pin Press (Chest Level) Bench Work up to x4 @9 1 Down Set
Pendlay Row Work up to x7 @9 1 Down Set

Deficit w/ Chain:
Warm Up- 70kg x 5, 110kg x 5, Add 1 Chain x 3, Add 2 Chain x 2, 130kg x 1
140kg x 3 @7
150kg x 3 @8
160kg x 3 @9
Drop
150kg x 3 @8

Was going to take it real easy today because of the recent deadlift disasters (lol). Things felt fast, but I had this real weird not around my QL/Erector on the left side. It was real tight, but didn't seem to effect things and I actually got up close to a PR on this. Felt good and fast. I belted up the drop set because the back was tight and it honestly made it feel more like a 7ish but called it 8 anyways. :o


Pin Press (Chest Level) Bench :
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
90kg x 4 @7
95kg x 4 @8
100kg x 4 @9
Drop
95kg x 4 @9

Felt really good again. A whole rep more than same weight on Monday.

Pendlay Row:
40kg x 10
60kg x 7 @6.5
70kg x 7 @7.5
80kg x 7 @9
Drop
75kg x 7 @8.5

My Pendlay Rows usually suck so this was a big PR. Honestly not sure exactly where it came from. :D

Of course as soon as my workout ended my back feels fine and not tight at all. Sigh.
 
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