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  1. Replies
    8,305
    Views
    762,769

    Yesterday - warm up bench press - 3x3 270...

    Yesterday -

    warm up

    bench press -
    3x3 270 lbs (confident sets)
    1x4 270 lbs (matched previous 4RM at 12 lbs lighter, and the 4th rep went up pretty quick)

    unilateral DB row -
    3x8 each...
  2. Replies
    8,305
    Views
    762,769

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

    Yesterday -

    warm up

    back squat - (knee sleeves, belt 5th notch)
    3x3 355 lbs
    1x6 355 lbs PR (felt super solid, despite feeling pretty damn tired. today I approached squats pretty calmly, not...
  3. Replies
    8,305
    Views
    762,769

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

    Yesterday -

    warm up

    pause bench press - (1 second pause)
    5x3 w/ 260 lbs PR (felt super solid. many reps just popped off my chest seemingly effortlessly, as I was right in the groove. I...
  4. Replies
    8,305
    Views
    762,769

    Yesterday- warm up deadlift - 2x3 w/ 485...

    Yesterday-

    warm up

    deadlift -
    2x3 w/ 485 lbs
    1x7 w/ 485 lbs PR (felt fantastic. technique was on point)

    back squat -
    3x8 w/ 315 lbs (sets for progressively easier)
  5. Replies
    8,305
    Views
    762,769

    Yesterday - warm up bench press - 3x3 265...

    Yesterday -

    warm up

    bench press -
    3x3 265 lbs (in the groove, fast, smooth, confident)
    1x5 265 lbs (went for 6 but failed about midway up last set. I matched my current 5RM PR, and at a...
  6. Replies
    8,305
    Views
    762,769

    thank you!

    thank you!
  7. Replies
    8,305
    Views
    762,769

    Today - warm up back squat - (belt, knee...

    Today -

    warm up

    back squat - (belt, knee sleeves)
    4x3 345 lbs
    1x6 345 lbs PR (last rep was a grinder, but felt super confident and comfortable. didn't psych up AT ALL for this set. go for 1x6...
  8. Replies
    8,305
    Views
    762,769

    ^Note on pause benching. I've been letting the...

    ^Note on pause benching. I've been letting the weight really sink into my chest (holding a super tight arch), and letting my arms relax a little, then getting a bit of momentum off the chest when...
  9. Replies
    8,305
    Views
    762,769

    Today - warm up pause bench press - 3x3...

    Today -

    warm up

    pause bench press -
    3x3 w/ 255 lbs (felt super solid, stick with 3x3 for one more week)

    bench press -
    1x8 w/ 240 lbs
    1x7 w/ 240 lbs (didn't psych up as much as I could...
  10. Replies
    8,305
    Views
    762,769

    Today - warm up deadlift - (chalk, MG) 2x4...

    Today -

    warm up

    deadlift - (chalk, MG)
    2x4 475 lbs
    1x7 475 lbs PR (felt great, solid technique on all reps, and definitely a good amount more left in the tank. didn't even get super psyched...
  11. Replies
    8,305
    Views
    762,769

    Today - warm up bench press - 5x3 w/ 260...

    Today -

    warm up

    bench press -
    5x3 w/ 260 lbs (sets felt progressively easier 1-4, then a bit out of groove on 5th set which lead to slower reps. overall, very fast, smooth and confident reps.)...
  12. Replies
    8,305
    Views
    762,769

    Today - warm up back squat - 3x4 335 lbs...

    Today -

    warm up

    back squat -
    3x4 335 lbs
    1x6 335 lbs PR (sets went pretty well today, although had a hard time getting amped up and warm ups felt off with a lot of quad and knee...
  13. Replies
    8,305
    Views
    762,769

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

    Today -

    warm up

    pause bench press - (1 second pause)
    3x3 w/ 250 lbs (no psyching up. felt really solid, each rep smooth, in the groove, and good speed. definitely more in the tank each set....
  14. Replies
    8,305
    Views
    762,769

    Today - warm up deadlift - (belt, MG) 2x5...

    Today -

    warm up

    deadlift - (belt, MG)
    2x5 w/ 465 lbs
    1x8 w/ 465 lbs PR (still had at least a couple reps left in the tank, and that's even without psyching up and a couple wonky reps. all...
  15. Replies
    8,305
    Views
    762,769

    Today - warm up bench press - 5x5 w/ 255...

    Today -

    warm up

    bench press -
    5x5 w/ 255 lbs (well, I hit my goal. volume PR with 255 doing sets of 5. Sets 2-5 were TOUGH. Technique felt off. Little looseness in the hips, shoulder, core,...
  16. Replies
    8,305
    Views
    762,769

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

    Today -

    warm up

    back squat - (belt 5th notch, knee sleeves)
    5x5 325 lbs (technique on point, no psyching up, a lot left in the tank, volume PR)

    RDL -
    2x8 w/ 370 lbs PR (no psyching up,...
  17. Replies
    8,305
    Views
    762,769

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

    Today -

    warm up

    pause bench press - (1 second pause)
    3x3 w/ 245 lbs (felt really solid. need to remember, when pressing the bar off my chest, to direct it towards my head. that really helps.)...
  18. Replies
    8,305
    Views
    762,769

    Today - warm up deadlift - (no belt, MG)...

    Today -

    warm up

    deadlift - (no belt, MG)
    4x5 w/ 455 lbs (beltless volume PR. focus was on point today)

    back squat -
    3x8 w/ 285 lbs (beltless PR)
  19. Replies
    8,305
    Views
    762,769

    Today - warm up bench press - 5x5 w/ 245...

    Today -

    warm up

    bench press -
    5x5 w/ 245 lbs (felt on point today, more left in the tank every set, all reps were very smooth and fast, except for a couple wonky reps on set 3 (lack of focus...
  20. Replies
    8,305
    Views
    762,769

    Today - warm up back squat - (SBD knee...

    Today -

    warm up

    back squat - (SBD knee sleeves and belt)
    5x5 w/ 315 lbs (sets got progressively easier, last set was the best, definitely more in the tank, good depth and technique)

    leg...
  21. Replies
    8,305
    Views
    762,769

    Today - warm up pause bench press - (1 sec...

    Today -

    warm up

    pause bench press - (1 sec pause)
    5x3 w/ 235 lbs (good speed on all reps. next week, work up with 1 second pause singles, then potentially 3x3 at 245 lbs

    bench press -
    4x8...
  22. Replies
    8,305
    Views
    762,769

    Today - warm up deadlift - (no belt) 4x5...

    Today -

    warm up

    deadlift - (no belt)
    4x5 w/ 445 lbs (smooth, didn't really psyche up, more in the tank)

    back squat -
    3x8 w/ 275 lbs (sets got progressively easier, last set felt...
  23. Replies
    8,305
    Views
    762,769

    Yesterday - bench press - 5x5 235 lbs (felt...

    Yesterday -

    bench press -
    5x5 235 lbs (felt solid, smooth, pretty fast, a lot left in the tank)

    DB bench press -
    2x20 w/ x2 70 lbs

    unilateral DB row - (straps)
    4x9 each side w/ 130 lbs
  24. Replies
    8,305
    Views
    762,769

    Today - warm up back squat - (belt, no knee...

    Today -

    warm up

    back squat - (belt, no knee sleeves, didn't wear last week either. was not mentally into it today, sets got easier as they went on)
    5x5 w/ 305 lbs

    leg press -
    3x15 #220
  25. Replies
    8,305
    Views
    762,769

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

    Today -

    warm up

    pause bench press - (1 second pause)
    5x3 w/ 225 lbs

    bench press -
    4x8 w/ 215 lbs
  26. Replies
    8,305
    Views
    762,769

    Today - warm up deadlift - (no belt, mixed...

    Today -

    warm up

    deadlift - (no belt, mixed grip, chalk)
    4x5 w/ 435 lbs (smooth, in the groove, a lot left in the tank)

    back squat - (no belt, no knee sleeves)
    3x8 w/ 265 lbs (felt great, a...
  27. Replies
    8,305
    Views
    762,769

    Today - warm up bench press - 5x5 w/ 225...

    Today -

    warm up

    bench press -
    5x5 w/ 225 lbs (easy, a lot left in the tank)

    DB bench press -
    2x20 w/ x2 65 lbs (2nd set noticeably easier)
  28. Replies
    8,305
    Views
    762,769

    Today - warm up back squat - (belt) 5x5 w/...

    Today -

    warm up

    back squat - (belt)
    5x5 w/ 295 lbs (last set best set, a lot left in the tank)

    leg press -
    3x15 #205
  29. Replies
    8,305
    Views
    762,769

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

    Today -

    warm up

    pause bench press - (1 second pause)
    5x3 w/ 215 lbs (wow, 1 second pauses are a luxury after training 2-3 second pauses for so long. these felt great. plus was on really high...
  30. Replies
    8,305
    Views
    762,769

    First day back after a week off warm up ...

    First day back after a week off

    warm up

    deadlift - (beltless)
    4x5 w/ 425 lbs (sets got better as they went on, wasn't feeling as focused as I woud have liked to have been)

    back squat -...
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