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  1. Replies
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    Today - warm up competition pause bench...

    Today -

    warm up

    competition pause bench press -
    4x3 w/ 245 lbs progress by 5 lbs

    incline bench press -
    3x6 w/ 185 lbs progress by 10
  2. Replies
    8,568
    Views
    1,069,117

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

    Today -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    4x6 w/ 335 lbs (continue to focus on keeping R elbow near hip, avoiding letting it flare out, keep those scaps packed down and...
  3. Replies
    8,568
    Views
    1,069,117

    11/24/2020 tempo pin bench press - (2/1/0)...

    11/24/2020

    tempo pin bench press - (2/1/0)
    4x3 w/ 215 lbs (better technique than last week, progress by 10)

    close grip bench press -
    3x10 w/ 165 lbs

    standing barbell row -
    4x6 w/ 195 lbs
  4. Replies
    8,568
    Views
    1,069,117

    Yesterday - deadlift - (no belt) 5x4 w/ 445...

    Yesterday -

    deadlift - (no belt)
    5x4 w/ 445 lbs (using a slightly wider stance)

    tempo back squat - (belt, no knee sleeves)
    5x3 w/ 305 lbs

    pause RDL - (2 second pause, straps, no belt, as...
  5. Replies
    8,568
    Views
    1,069,117

    Today - warm up competition pause bench...

    Today -

    warm up

    competition pause bench press -
    4x3 w/ 235 lbs

    incline bench -
    3x6 w/ 175 lbs (accidentally did 1st 2 sets with 185 lbs. next week, progress to 3x6 w/ 185 lbs as...
  6. Replies
    8,568
    Views
    1,069,117

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

    Today -

    warm up

    back squat - (belt 5th notch, no knee sleeves)
    4x6 w/ 325 lbs (low bar feeling significantly more comfortable for the shoulders and elbows. Focused on getting the R elbow...
  7. Replies
    8,568
    Views
    1,069,117

    11/17 tempo pin bench press - (2/1/0) 4x3 w/...

    11/17

    tempo pin bench press - (2/1/0)
    4x3 w/ 205 lbs (first time ever doing these. felt very easy at this weight, which is good for developing technique. the pins are set 2" from my chest, so...
  8. Replies
    8,568
    Views
    1,069,117

    Today - deadlift - (no belt) 5x4 w/ 435 lbs...

    Today -

    deadlift - (no belt)
    5x4 w/ 435 lbs (brutal beginning to these. I am training a day earlier than planned, and my adductors always get very sore on my 1st time back to deadlift + squat...
  9. Replies
    8,568
    Views
    1,069,117

    Today - warm up competition pause bench...

    Today -

    warm up

    competition pause bench press - (pinkies on or just outside of rings, continue to use this for entirety of phase)
    4x3 w/ 225 lbs (felt easy. progress by 10 lbs been using...
  10. Replies
    8,568
    Views
    1,069,117

    First day back after 6 days off. I'm approach...

    First day back after 6 days off. I'm approach training significantly differently. I'm switching to a true low-bar squat, and am benching 3x per week instead of 2.

    Today -

    back squat - low bar...
  11. Replies
    8,568
    Views
    1,069,117

    10/31 bench press - failed 2 attempts at 305...

    10/31

    bench press -
    failed 2 attempts at 305 lbs. I thought I had the 1st attempt. Everything felt on point. Last warm up with 285 flew. So confused why I keep setting all kinds of rep PRs in...
  12. Replies
    8,568
    Views
    1,069,117

    Yesterday - warm up back squat - (M knee...

    Yesterday -

    warm up

    back squat - (M knee sleeves, belt 5th notch)
    1x1 345, 375, 405
    1x1 445 lbs PR (hardest squat of my life. Went about 3-4 inches deeper than I needed to, got rocked a bit...
  13. Replies
    8,568
    Views
    1,069,117

    Today - warm up feet up bench press - ...

    Today -

    warm up

    feet up bench press -
    4x4 w/ 235 lbs PR (felt solid, didn't get psyched up for these)

    incline bench press -
    3x3 w/ 225 lbs PR
  14. Replies
    8,568
    Views
    1,069,117

    Yesterday - deadlift - (chalk, MG, belt 5th...

    Yesterday -

    deadlift - (chalk, MG, belt 5th notch)
    1x2 w/ 535 lbs
    1x4 w/ 535 lbs PR (felt solid)

    tempo back squat - (these felt really solid with technique, and speed was faster than...
  15. Replies
    8,568
    Views
    1,069,117

    10/22/2020 competition pause bench press - ...

    10/22/2020

    competition pause bench press -
    4x2 w/ 280 lbs volume PR (1st couple sets started rough, slow 2nd reps. 2 more sets than the last time I did sets of 2 with 280. Last set was the...
  16. Replies
    8,568
    Views
    1,069,117

    10/21/2020 back squat - (belt 5th notch, M...

    10/21/2020

    back squat - (belt 5th notch, M knee sleeves)
    2x3 w/ 405 lbs PR (felt really solid)

    snatch grip wide stance deadlift - (beltless as usual, straps)
    2x3 w/ 405 lbs PR (solid, more in...
  17. Replies
    8,568
    Views
    1,069,117

    Today - warm up feet up bench press - 4x5...

    Today -

    warm up

    feet up bench press -
    4x5 w/ 230 lbs PR (next week do 4x4 progress by 5 lbs

    incline bench press -
    3x3 w/ 220 lbs PR (stick with 3x3, progress by 5 lbs)
  18. Replies
    8,568
    Views
    1,069,117

    Yesterday - deadlift - 2x2 525 lbs 1x5...

    Yesterday -

    deadlift -
    2x2 525 lbs
    1x5 525 lbs PR (felt really solid, got pulled slightly on some reps, but technique was in a very good place, more in the tank, don't want to over fatigue...
  19. Replies
    8,568
    Views
    1,069,117

    thanks

    thanks
  20. Replies
    8,568
    Views
    1,069,117

    10/15/2020 pause bench press - (1 second)...

    10/15/2020

    pause bench press - (1 second)
    1x1,2,3,2,1 w/ 275 lbs (the set of 3 is PR) (felt really solid)

    JM press -
    3x12 w/ 145 lbs PR

    incline bench spide row -
    3x5 w/ 225 lbs PR
  21. Replies
    8,568
    Views
    1,069,117

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

    Yesterday -

    warm up

    back squat - (belt 5th notch, M knee sleeves)
    3x4 w/ 395 lbs PR (depth was good, technique was on point)

    snatch grip wide stance deadlift - (straps, no belt as usual)...
  22. Replies
    8,568
    Views
    1,069,117

    Yesterday - feet up bench press - 4x6 w/ 225...

    Yesterday -

    feet up bench press -
    4x6 w/ 225 lbs PR (solid, next week do 4x5)

    incline bench press -
    3x3 w/ 215 lbs PR (easy, next week maintain 3x3)

    standing barbell row -
    3x5 w/ 255...
  23. Replies
    8,568
    Views
    1,069,117

    10/9/2020 deadlift - (belt, MG, chalk) 2x2 w/...

    10/9/2020

    deadlift - (belt, MG, chalk)
    2x2 w/ 515 lbs
    1x6 w/ 515 lbs PR (technique was super on point, easy 6RM PR, definitely more in the tank, but held off from a true rep max PR because I...
  24. Replies
    8,568
    Views
    1,069,117

    thanks!

    thanks!
  25. Replies
    8,568
    Views
    1,069,117

    Yesterday - warm up pause bench press - (1...

    Yesterday -

    warm up

    pause bench press - (1 second)
    4x3 w/ 270 lbs volume PR (1st attempted set of 3 I did 2 reps, failed the third after grinding for a while. Fell out of the groove, I needed...
  26. Replies
    8,568
    Views
    1,069,117

    Yesterday - warm up back squat - 3x5 w/...

    Yesterday -

    warm up

    back squat -
    3x5 w/ 385 lbs PR (felt great, heaviest + most volume I've done with 385 in the past was 2x4, so this was a max rep PR and a big volume PR. technique was good...
  27. Replies
    8,568
    Views
    1,069,117

    10/3/2020 feet up bench press - 5x6 w/ 220...

    10/3/2020

    feet up bench press -
    5x6 w/ 220 lbs PR (maintain sets of 6 next week, perhaps less sets though)

    incline bench press -
    3x5 w/ 210 lbs PR

    standing barbell row -
    3x5 w/ 245...
  28. Replies
    8,568
    Views
    1,069,117

    Yesterday - deadlift - (belt 5th notch, MG,...

    Yesterday -

    deadlift - (belt 5th notch, MG, chalk)
    5x5 w/ 475 lbs volume PR(definitely were doable, but just not feeling it this session. mentally & physically tired. I was letting the bar get...
  29. Replies
    8,568
    Views
    1,069,117

    Yesterday - warm up pause bench press - ...

    Yesterday -

    warm up

    pause bench press -
    6x3 w/ 265 lbs (tough, but did it. 2nd reps were all fine. the third ones were a decent speed on about half the sets. On the 3rd rep of the last set....
  30. Replies
    8,568
    Views
    1,069,117

    Today - warm up back squat - 4x5 w/ 375...

    Today -

    warm up

    back squat -
    4x5 w/ 375 lbs volume PR (felt really solid. on 1st set, I didn't focus on bracing my entire torso as well as I should, and I had some mid-back rounding (not a...
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