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  1. Replies
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    Today - warm up pause bench press - 5x5...

    Today -

    warm up

    pause bench press -
    5x5 w/ 225 lbs (felt solid, no psyching up at all. did a test 1 rep set at end with a really wide grip...it felt light. I may progress towards a wider grip...
  2. Replies
    8,470
    Views
    904,732

    First day back after a 4 day break - warm up ...

    First day back after a 4 day break -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    6x4 w/ 315 lbs (sets overall got progressively easier, last two sets were notably easier. on one rep...
  3. Replies
    8,470
    Views
    904,732

    Today - warm up bench press - 5x10 w/...

    Today -

    warm up

    bench press -
    5x10 w/ 195 lbs volume PR(smooth, fast, a lot left in the tank) (progress by 10 lbs next session)

    JM press -
    3x15 w/ 95 lbs PR
  4. Replies
    8,470
    Views
    904,732

    Today - warm up deadlift - (belt 5th...

    Today -

    warm up

    deadlift - (belt 5th notch, MG, chalk)
    1x2 w/ 525 lbs
    1x4 w/ 525 lbs PR (super solid, more in the tank. feels great to be moving this weight for smooth reps)

    back squat -...
  5. Replies
    8,470
    Views
    904,732

    Today - warm up flat bench press - 2x15...

    Today -

    warm up

    flat bench press -
    2x15 w/ 195 lbs PR (these flew, more in the tank for sure on both sets, wanted to hit a PR this phase due to the failure yesterday)

    That's it. One more...
  6. Replies
    8,470
    Views
    904,732

    Today - warm up bench press - 1x1 185,...

    Today -

    warm up

    bench press -
    1x1 185, 215, 235, 265, 285
    1x1 305 lbs (failed)

    bent over barbell row -
    3x8 w/ 225 lbs PR
  7. Replies
    8,470
    Views
    904,732

    Today - warm up back squat - 1x1 315,...

    Today -

    warm up

    back squat -
    1x1 315, 365, 385, 405
    1x1 435 lbs PR (belt 6th notch, M knee sleeves, chalked up my upper back) (this was super solid. got amped up, but was relatively calm...
  8. Replies
    8,470
    Views
    904,732

    5/9/2020 tempo bench press - (3,0,0) 1x1,2,3...

    5/9/2020

    tempo bench press - (3,0,0)
    1x1,2,3 w/ 265 lbs PR (new RM, last rep was a 4 second grinder, but I felt super confident in it, and technique was superb. The tempo count on the way down...
  9. Training the Side Plank to Build Superior Core Strength and Lift More Weight

    Hey all, check out this video I made on how to train the side plank to improve your lifting performance in the gym:

    https://www.youtube.com/watch?v=pjTCGK2yOu4
  10. Replies
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    Views
    904,732

    For anyone that follows my journal, check out...

    For anyone that follows my journal, check out this instructional video I just made on the side plank:

    https://www.youtube.com/watch?v=pjTCGK2yOu4

    I have a bunch of other strength & fitness...
  11. Replies
    8,470
    Views
    904,732

    Today - warm up deadlift - (belt 5th notch,...

    Today -

    warm up

    deadlift - (belt 5th notch, MG, chalk)
    2x2 w/ 515 lbs
    1x5 w/ 515 lbs PR (went up really nicely, very solid technique, at least 2 more in the tank. grip felt solid.)

    tempo...
  12. Replies
    8,470
    Views
    904,732

    Today - warm up Spoto bench press - 4x3...

    Today -

    warm up

    Spoto bench press -
    4x3 w/ 255 lbs PR (these felt awkward. some reps felt too high, others too low. some out of the groove. 2nd set was really solid, but rest felt off.)
    ...
  13. Replies
    8,470
    Views
    904,732

    Today - warm up back squat - 1x5 w/ 365...

    Today -

    warm up

    back squat -
    1x5 w/ 365 lbs
    1x6 w/ 365 lbs
    1x7 w/ 365 lbs PR (I got super psyched up for this one. Very tough. Very solid set, I think at least 1 more in the tank)

    wide...
  14. Replies
    8,470
    Views
    904,732

    Today - warm up tempo bench press -...

    Today -

    warm up

    tempo bench press - (3,0,0)
    3x3 w/ 260 lbs PR (tempo and technique was super solid)
    1x2 w/ 260 lbs (this was actually 3rd set, and did a fourth set really psyched up to get...
  15. Replies
    8,470
    Views
    904,732

    Today - warm up deadlift - (belt 5th...

    Today -

    warm up

    deadlift - (belt 5th notch, MG, chalk)
    2x3 w/ 505 lbs
    1x6 w/ 505 lbs PR (wow, these flew, and I felt like I had at least 2 left in the tank without starting to grind, and...
  16. Replies
    8,470
    Views
    904,732

    Today - warm up Spoto press - (1 second...

    Today -

    warm up

    Spoto press - (1 second pause)
    4x4 w/ 250 lbs PR (wasn't getting as mentally amped as I should have consider where I am in my phase, but hit my numbers. cut off 1 set because...
  17. Replies
    8,470
    Views
    904,732

    Today - warm up back squat - (belt 5th...

    Today -

    warm up

    back squat - (belt 5th notch, M knee sleeves)
    3x6 w/ 355 lbs
    1x8 w/ 355 lbs PR and volume PR(got psyched up. felt really solid. squats tough, but in the groove)
    ...
  18. Replies
    8,470
    Views
    904,732

    Today - warm up tempo bench press - (3...

    Today -

    warm up

    tempo bench press - (3 second/0/0)
    6x3 w/ 255 lbs volume PR (these were super solid, true 3 second tempos, very slow and controlled. some slow 3rd reps on the way up, but I...
  19. Replies
    8,470
    Views
    904,732

    Today - warm up deadlift (belt 5th notch)...

    Today -

    warm up

    deadlift (belt 5th notch)
    3x4 w/ 495 lbs (I felt like the bar was pulling me a bit too far forward, using a bit too much back, and reps felt surprisingly hard. Although on...
  20. Replies
    8,470
    Views
    904,732

    Today - warm up Spoto bench press - (1...

    Today -

    warm up

    Spoto bench press - (1 second pause)
    5x4 w/ 245 lbs (a bit tougher than expected, but I wasn't resting as much between sets and I am I training a day earlier than usual)
    ...
  21. Replies
    8,470
    Views
    904,732

    Today - warm up back squat - (belt 5th...

    Today -

    warm up

    back squat - (belt 5th notch, M knee sleeves)
    5x6 w/ 345 lbs volume PR (these went well. no major psyching up. Some tough last reps, but no crazy grinders. next week, do 3x6,...
  22. Replies
    8,470
    Views
    904,732

    Yesterday - warm up tempo bench press - ...

    Yesterday -

    warm up

    tempo bench press -
    6x3 w/ 250 lbs volume PR (benching felt on point. all sets felt solid. no real grinders. do 6x3 next week.)

    incline bench press -
    2x10 w/ 165 lbs...
  23. Replies
    8,470
    Views
    904,732

    ^next week, go for 3x6 in deadlift for volume PR...

    ^next week, go for 3x6 in deadlift for volume PR attempt
  24. Replies
    8,470
    Views
    904,732

    Today - warm up deadlift - (belt 5th...

    Today -

    warm up

    deadlift - (belt 5th notch, MG)
    3x6 w/ 485 lbs (more in the tank, reps moved well)

    tempo back squat - (3 sec/0/0. belt 5th notch, L knee sleeves)
    4x5 w/ 315 lbs (cut to...
  25. Replies
    8,470
    Views
    904,732

    Yesterday - Spoto bench press - (1 second...

    Yesterday -

    Spoto bench press - (1 second pause)
    5x4 w/ 240 lbs (felt really strong, continue to progress at 5 lbs)

    incline bench press -
    3x6 w/ 190 lbs (felt notably easier this week,...
  26. Replies
    8,470
    Views
    904,732

    Today - warm up back squat - (belt 5th...

    Today -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    5x6 w/ 335 lbs volume PR (tough session. I was not mentally into training today, and I felt a bit distracted with my back tweak...
  27. Replies
    8,470
    Views
    904,732

    Today - warm up tempo bench press - (3...

    Today -

    warm up

    tempo bench press - (3 sec,0,0)
    5x4 w/ 245 lbs PR (took long rest intervals (~8 minutes) and got psyched up before sets 2-5, ended up being easier than last week. go for 6x3...
  28. Replies
    8,470
    Views
    904,732

    4/4/2020 deadlift - (beltless) 3x6 w/ 475 lbs...

    4/4/2020

    deadlift - (beltless)
    3x6 w/ 475 lbs beltless PR (these felt great, put belt on next session and on)

    tempo back squat - (belt, no knee sleeves)
    1x7 w/ 305 lbs PR(tweaked my right...
  29. Replies
    8,470
    Views
    904,732

    Today - warm up Spoto bench press - (1...

    Today -

    warm up

    Spoto bench press - (1 second pause)
    5x4 w/ 235 lbs (progress by 5 lbs per session from here on out)

    incline bench press -
    3x6 w/ 185 lbs (progress by 5 lbs)
  30. Replies
    8,470
    Views
    904,732

    Today - warm up back squat - (belt 5th...

    Today -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    5x6 w/ 325 lbs volume PR(overall these went really well. no psyching up, smooth and in-the-groove reps. continue one more week...
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