Cool stuff this week

Squat
295 x 3
305 x 3 x 2
Last set might've been high. And a note I forgot from last week, I was having trouble with 285 until I tried loosening my belt one notch from where I usually put it. Good to know I'm clearly getting fatter.

Bench
190 x 3 x 2
195 x 3

Speed pulls (conventional)
275 x 3 x 8

Dumbbell bench (1 min rest)
70 x 3
75 x 3 x 4

Military press
115 x 5 x 2
120 x 5
125 x 5 (PR?)
Don't like the seated press at 24Hour since the bar is way too far and way to high for me to do it without a liftoff and also I have no friends

I don't like this pattern of mine

Squat
295 x 3 x 2 @ 9+
305 x 3 @ 9+
325 x 1 @ -10
335 x f

Bench
185 x 3 @ 9
190 x 3 x 2 @ 9
205 x 1 @ 9+
215 x f

Speed pulls
275 x 3 x 12
No bands so I went with ~60-65% of what my 1RM is and pulled hard and fast

Dumbbell bench
65 x 3 x 6
70 x 3 x 6
at most 60 seconds of rest in between

I was waiting for the PDF

Now that we have an official workout for the new cycle I wanted to return to using the blog. Nothing interesting happened in the month of doing screw around workouts except for a lot of cleans, culminating in
Cleans
175 x 1 x 2 (PR)

And now for the split
Squat
275 x 5 x 5
Not feeling it

GMOPs
315 x 5 x 5

(Extra) Low box squats
225 x 3 x 6
Minimized rest time between sets for these

Bench
175 x 5 x 2
180 x 4
175 x 5
175 x 4
I'll attribute this to doing shoulder stuff on Sunday

Incline bench
145 x 5 x 4

Bent over row
185 x 5 x 2
195 x 5 x 2

Chin ups
BW x 15 x 2
BW x 12 x 2

Skullcrushers and cable flyes

So I don't forget

Squat
295 x 3 x 5

Pause squat
245 x 3 x 4

Zercher
up to 255 x 2

Bench
185 x 3 x 3
190 x 3 x 2

Pause bench
160 x 3 x 3
165 x 3

Bent over row
185 x 5 x 2
195 x 5 x 2

Dumbbell shoulder press
50 x 8 x 2
55 x 8 x 2

Lat pull down
200 x 5 x 4

cable flyes

Weekend update

Squat
295 x 5 (PR)

I don't really remember or care about anything else

Ringing the bell

Squat
315 x 1 x 2
325 x 1
335 x 1
345 x 1 (10 lb PR)
355 x 1 (20 lb PR)
345 was deliciously deep, 355 was regular deep. That sixth single was so worth it.

Leg press


Low box squat
245 x 2
255 x 2
265 x 2 x 2
275 x 2 x 2
285 x 2 x 2 (PR)

Cleans
155 x 3 x 3
165 x 3
165 x 2+high pull

Bench
195 x 1
215 x 1 x 3
225 x spotter tap
Pushed my luck.

Pause bench
155 x 3 x 2
165 x 3 x 2

Pendlay row
165 x 5 x 4

Weighted chin up
BW+30 x 5
BW+35 x 5
BW+35 x 6 x 2

dips and shrugs


But really the main point of this is
Squat: 335 355
Deadlift: 435
Bench: 215
Total: 985 1005
I made my dreams come true, doing it our way

Calling out Darvin

Yo Big D,

I'm calling you out. Our squat and bench are nearly identical at this point, and I'm not too far behind in deadlift either. Might as well make some competition out of it (even if we aren't training together). What do you want to race to?
Squat: 365?
Bench: 225?
Deadlift: 450?

Alright

Squat
295 x 3 x 3

Low box squat
245 x 2
255 x 2
265 x 2 x 6

others


Bench
185 x 3 x 5

Pause bench
155 x 3
160 x 3
165 x 3 x 2

Pendlay row
165 x 5 x 4

Weighted chin ups
BW +30 x 5
BW +30 x 8 x 3

this and that

Gold for cash

Dadlifts
365 x 3 x 3
It's like I'm trading my strength

everything else

Push press
135 x 3
145 x 3 x 2
150 x 3 x 2

Standing press
95 x 8 x 3
Apparently this is what I traded it for, because this is a volume PR

the other everything else

I'm staring to like the 5 rep days

Squat

275 x 5 @ 9

285 x 5 x 2 @ 9+,10- (PR?)

Leg press

Low box squat

245 x 2 x 4

255 x 2 x 4

Power cleans

135 x 3

145 x 3

155 x 3 x 3

Bench

175 x 5 x 2 @ 9-

180 x 5 @ 9 (PRetty sure)

Pause bench

145 x 3

155 x 3

160 x 3

165 x 3

Pendlay row

165 x 5 x 4

Weighted chin ups

BW+25 x 5 x 2

BW+30 x 5 x 2

Dips, shrugs, and abs

Summary

Squat
315 x 1 x 5

Bench
205 x 1 x 2
then a bunch of failures

Good morning
315 x 5
325 x 5 x 3

Incline bench
155 x 5 x 3

Standing press
115 x 3 x 2
120 x 3 x 2

Stagnant

Deadlift
365 x 3 x 3
Tried conventional, don't know why

Rack pull
365 x 4 x 2
365 x 3 x 2

kettlebell swings and abs


Incline bench
155 x 5 x 3

Standing press
115 x 3 x 2
120 x 3 x 2
It's been way too long since doing these. I almost forgot my grip.

Floor press
155 x 5 x 2
165 x 5
pull ups superset
BW x 15 x 2
BW x 12+3

Bent-over row
185 x 5 x 3

Bench
135 x 10
135 x 9 x 2

closer

Yeah I'm still posting here

Squat
295 x 3 x 4
295 x 2
Shouldn't have hesitated after the second one. A mistake I make over and over.

Pause squat
205 x 5 x 3
215 x 5 x 2

squat jumps and abs


Bench
180 x 3 x 3
185 x 3 x 2

Close grip bench
145 x 5 x 2
150 x 5
155 x 5 x 2

Pin press
155 x 5 x 5

Pendlay row
155 x 5 x 5

Shrugs
365 x 5 x 3

PRing and cutting things short

Squat
275 x 5 x 5

Pause squat
185 x 5
195 x 5
205 x 5
215 x 5
225 x 5

squat jump and abs


Bench
175 x 5 x 5
Both the main lift 5 x 5 sets are volume PRs. Huh.

Close grip bench
135 x 5
140 x 5
145 x 5 x 3

Pendlay row
155 x 5 x 5

Pin press
135 x 5
145 x 5 x 2
because I don't got no boards
biceb superset

Were we supposed to max?

Squat
315 x 1 x 3 @9+

Low pin squat
225 x 5
235 x 5 x 2
245 x 5

Zercher squat
225 x 6 x 3

abs


Bench
215 x 1 x 3 @9+ to 10
Spotter helped way too much for the second and third, but I probably would've failed the third

Neutral grip dumbbell bench
65 x 5 x 2
70 x 5 x 2

Dumbbell skullcrushers
25 x 8 x 4

Pendlay row
155 x 8 x 4

Shrugs
up to 425 x 2

PRing some ways, being terrible in others

Squat

285 x 3

295 x 3

305 x 2

This might still be a PR. Actually was going to go for a third rep but I didn't really push for it since I didn't have a spotter. Does that still count as flat out failure?

Low pin squat

225 x 5 x 2

235 x 5

245 x 5

Set these right at parallel. Are these supposed to feel like box squats? Because I was gassed

Zercher squat

225 x 6 x 2

235 x 6

Bench

175 x 3

180 x 3

185 x 3 @9

Baby steps, almost literally

Neutral grip dumbbell bench

60 x 5

65 x 5 x 3

Pendlay row

145 x 8

155 x 8 x 3

Shrugs

up to 405 x 2

Yep

Dreadlift

385 x 3 x 3

385 x 2.7

Rack pulls

385 x 1

huh

Shrugs

315 x 8 x 3

GHRs

Incline bench

135 x 8

140 x 8

145 x 8

My wrist is back!

Dumbbell shoulder press

50 x 8 x 2

50 x 6

Neutral grip dumbbell bench

55 x 8 x 3

Lat pulldown

180 x 5

190 x 5

200 x 5 x 2

wide grip cable row

190 x 5

200 x 5

210 x 5 x 3

scap pull ups giant set

bicepsual

I found grips that don't hurt

Hack squat machine

315 x 5 x 3

Zercher squat

225 x 6 x 3

Bulgarian split squats

30 x 8 x 4

whatnot

Reverse grip bench

135 x 5

145 x 5

150 x 3+2

Wrist extension hurts with pressure, but apparently only when pronated so supinated and semipronated grips are fine. Although later in the workout I found myself able to extend my wrist while pronated so it might just be a matter of stretching. Hope it goes away eventually though.

Neutral grip dumbbell bench

55 x 5

60 x 5

65 x 5 x 2

Tate press

25 x 8 x 4

Pendlay row

135 x 8 x 2

145 x 8

155 x 8

Shrugs

365 x 5

385 x 5

405 x 4

315 x 8

No pushing

Squat

295 x 1

305 x 1

315 x 1

325 x 1

335 x f

I was feeling good until I tried to tie my old PR and choked

Front squat

175 x 5

180 x 5

185 x 5

190 x 4+f

Terrible idea, screwed up my wrist for the next day (see below)

Pause squat

225 x 3

235 x 3

245 x 3

whatevs

Bench

hilarious

Can't extend my wrist too far without a sharp pain so I laid off pushing and replaced with pulling

Pull ups

BW x 15 x 2

BW x 12 x 2

BW x 6

lats and biceps

wicked pump bro

Fine I'll start doing heavy shrugs again

Rack pull

365 x 4 x 4

That's all my hands can stands and they can't stands no more

(holy crap my grip strength is really going down, this wasn't even close to hard for my back)

Stiffies

275 x 5 x 4

Glute-ham raise

BW x 8 x 4

I moved all around the gym looking for a good place to do these

abs

Standing pin press

115 x 3

120 x 3 x 2

125 x 3

130 x 3

Made sure to allow the bar to fully rest between each rep

Bench press

135 x 10

140 x 10 x 2

Weighted pushups

BW+25 x 10 x 4

Chin ups

BW+30 x 5 x 2

BW+30 x 6 x 2

dips superset

BW x 8 x 4

KRULLS