Soviet Ideology: The smolovization of society

[LegosInMyEgos]

Beltless Squats
Up to 385x1 @ 8.5

Pull ups
1 chain x 8
2 chains x 2 x 8
BW x 8

Curls
30x10
30x8
30x2x6

thoughts

thoughts

[LegosInMyEgos]

Beltless Squats
135x8
135x5
185x5
235x3
285x1
335x1
385x1 @ 9
385x1 @9.25
225x8 paused
275x2x3 paused

thoughts

moar volume

[LegosInMyEgos]

Squats
135x3
135x5
205x3
275x1
325x1
365x1
405x1 belt @ 8.8

Deadlift
146x5
146x3
236x3
306x1
376x1
426x1
466x1 belt
496x1 @ 9.5 belt

Ham Curls
120x10
130x3x10

Leg extensions
3 sets light work cause quad hurts

Shrugs
2pps x 10
3pps x 3 x 10

Grippers
3 sets

Abs
3 sets 15

Obliques
60x3x15

Thoughts

when does adapt occur?

[LegosInMyEgos]

Week 2 Day 2

Bench Press
135x5
205x3
205x3
255x3
275x3
295x3
305x3 @ 9
305x3 @ 9
305x3 @ 9

DB Bench
100x10
100x8
100x2x6

DB Press
60x3x7
50x6

That Tricep Exercise Where you Lie On A Bench And Lift The DB's Perpendicular To Your Body
25x10
30x10
35x10

wanna see if i can do these without hurting my elbow joints

thoughts

still suck.

quad is beginning to feel really bad, i might switch the focus to bench if my squats don't stop regressing. my squat is retarded atm and i dont know why.

[LegosInMyEgos]

fun fact.

strength should increase in proportion to the 2/3's power of your body mass.

[KevinAlvarez123]

quad is beginning to feel really bad, i might switch the focus to bench if my squats don't stop regressing. my squat is retarded atm and i dont know why.

How your body feels is a lie

fun fact.

strength should increase in proportion to the 2/3's power of your body mass.

the broscience hurts

[LegosInMyEgos]

im not listening to how i feel. my squat is sucking balls, if it keeps regressing i need to let it heal. if it just hurts like **** but it stops regressing then i am doing it right and dont need to back off.

[KevinAlvarez123]

Imo need to ignore harder

[LegosInMyEgos]

Beltless Squats
95x5
95x5
95x5
165x3
225x2
275x1
315x1
345x1
375x1 @ 9.25
375x1 @ 8.75
385x1 @ 9
395x1 @ 8.75

Pull Ups
x10
1 chain x 3 x 8

Curls
4 sets

Thoughts

Ignoring the pain appears to be beginning to work. All time best beltless squat is 415x2

Imo need to ignore harder

Was hoping my femur would snap in half so you would be wrong.

soreloser/10

[LegosInMyEgos]

This isn't working, could barely play with 365 today.

Gonna shift to a bench focus and try to figure out why my left leg sucks.

[LegosInMyEgos]

Didn't log the transition workouts.

Basically, gonna be doing a bench focused 3x a week mesocycle now.

Gonna do whatever Deadlift/Squat exercises I can do without pain until my quad is better.

Bench Press
135x8
185x5
235x5
275x5 @ 8
275x5 @ 8
275x5 @ 8
285x5 @ 8.5
285x5 @ 8.75

DB Bench
110x8
110x8
80x10
80x10

DB Press
65x6
50x8
50x10
50x10

Skull Crushers
70x8
70x8
70x8

[LegosInMyEgos]

Sumo Deadlifts
Gonna have to do these instead until my body stops sucking

225x5
225x3
275x3
325x3
365x2
415x2
455x2 @ 8.5
455x2 @ 8.5
405x2

Shrugy's
4 sets

Reverse Hypery's
1pps x 10
2pps x 2 x10

Single Leg Hammy's
50x3x10

Decline Sittupy's
20x3x10

Obliquey's
70x3x10

thoughty's

live sucks and then you die

[LegosInMyEgos]

U guise gotta start trolling my log again for this to be fun

Beltless Standing Presses
45x10
45x5
95x5
95x3
115x3
135x3
155x3
165x2
175x2
185x2
185x2
185x2
185x2
185x2
185x4 @ 9.25
135x12
135x8

Shrugs
3 sets

Tricep Extensions
3 sets

Btn Press
45x10
65x10
85x10

Thoughts

not bad

[DesireToGrow]

Hai brah.

u still a fungit?

Good.

[LegosInMyEgos]

Whats upppp?????!!!!???!!!???!!!???!!!?

more so than ever!

[LegosInMyEgos]

Bench
135x8
185x5
235x5
275x5
295x3
295x3
295x3
295x3
245x10

Close Grip Bench
245x5
245x5
245x5
245x5

Skull Crushers
100x4x8

Machine Flies
110x3x10

Machine Reverse Flys
80x3x15

Tricep Extensions
50x3x15

Thoughts

Low intensity workout.

[LegosInMyEgos]

Front Squats
45x10
45x5
95x5
95x3
145x3
145x3
195x2
195x2
245x2
285x2
305x1

Back Squats
Light Sets with 225

Push Press
Light sets up to 185

Single Leg Ham Curls
70x10
80x3x10

Leg Extensions
4 light sets

Barbell Curls
95x3x10

Decline Sittups
15x3x10

Lat Pulldowns
135x3x10

Thoughts

The Greater Trochanter area of my left quad has sharp pain whenever I actively do an extension or internal rotation of my left leg. At this point I want to get it checked out to make sure its not a tear. Idgaf about pushing through pain, but I want to make sure its not something that needs to heal before I continuing working it heavily.

[LegosInMyEgos]

Bench Press
Warm Ups
275x5
285x5
285x5
255x10

CGBP
255x4x5

Skull Crushers
100x3x10

Reverse Flies
90x3x10

Flys
3 sets light

Tricep Extensions
3 sets light

Thoughts

I have more upper body mass than I have ever had right now, I just need to translate that into a bigger bench somehow.

[LegosInMyEgos]

Deadlifts

Up to 511x1 @ 9.5 (I suck)

Single Leg Ham Curls

4 sets

T-Bar Rows

2 plates x 5 x 12

Thoughts

My deadlift is terribad, but at least its not painful anymore. Gonna see what I can do with it while I focus on benchy bench and pressy press.

Gonna make a PT appointment asap and maybe get an MRI for my stoopid quad and its stoopid pain. It hasn't gotten better in 2 months, so something is definitely up with it. Decided I don't want to risk a complete tear, so I am gonna wait till I know what it is before I train Squat.

[LegosInMyEgos]

Beltless Press
45x10
95x5
115x3
135x3
155x2
175x2
185x2
195x2
200x2 @ 9.25
200x1 (goobered the first rep so didn't attempt 2 like i wanted to)

added a belt

185x3
185x3
135x10

BtN Press
45x8
65x8
65x8

Barbell Curls
105x3x6

Abs/More-Biceps/Obliques/Triceps
3 sets of each

Thoughts

Again, I'm bigger and I have a higher fitness potential right now for sure than I ever have, just need to put it together and make my bench betterer.

I am using Kevin's excel program to track my bench stuff, so I will see how that works out.

Also, I want to see if there is a correlation between how long after I wake up that I hit the gym and how strong/how-good my form is on the lifts, so thats gonna be tracked for a while too.

Time After waking up to hit gym : 3:20
Form : 80%
Strength : 90%

an "average" day is 85% on form and ~90% of my maximum maximorum lift.

[KevinAlvarez123]

% form?

[LegosInMyEgos]

think of it as a subjective rating of my mind-muscle connection during the training session.

[LegosInMyEgos]

Bench Press
275x5
285x5
285x5
295x5 @ 8.75
295x5 @ 9

CGBP
245x4x7

Skull Crushers
105x3x10

Flys/Reverse-Flys/Tricep-Extensions
3 light sets each

Thoughts

Felt pretty good

Time after waking : 1:10
Strength : 93%
Form : 90%

[LegosInMyEgos]

Press

135x5
145x3
155x3x3
165x2x2
165x3

Beltless Pause Squats
Lots and lots of light sets up to 275 for doubles

T-bar Rows
2pps x 5 x 15

Single Leg Ham Curls
50x3x10
50x2x12

Barbell Curls
105x3x7

More-Curls/Abs
3 light sets each

Time after waking : 4:00
Strength : 90%
Form : 85%

Thoughts

Went to Ortho, said it was just bursitis of greater trocanter (yay, my original self diagnosis was correct). So I can squat without contracting leg AIDS. No muscular damage by squatting through bursitis.

However, I am going to use this bench focused programming block to work on the technical side of my squat. I am pretty sure I caused the bursitis by not having optimal form. I don't shoot my hips up out of the hole in the squat nearly enough, and thats evidenced by the fact when i did squats today and overemphasized the hip shoot out of the hole, my quad pain was minimal. So, my interpretation of this fact is that my poopie form cause stuff to smush together in my trocanteric bursa, and over time i got bursitis. So, I will just do a ton of low intensity form work for the next 2 months while I try to move my benchy bench.

[LegosInMyEgos]

Bench Press
275x5
285x4x5

CGBP
250x5x6

Skull Crushers
115x3x8

Reverse-flys/Shrugs/Tricep-Extensions
3 light sets each

thoughts

Pretty meh day

Time after Waking Up : 1:00
Strength : 90%
Form : 80%

[LegosInMyEgos]

Beltless Speed Deadlifts
40 minutes of practice up to singles with 366 lbs (~20 sets)

Beltless Pause Squats
40 minutes of practice up to doubles with 295 (~20 sets)

Single Leg Ham Curls
60x5x10

T-Bar Rows
2 plates + 25 x 5 x 10

Thoughts

Didnt go heavy enough to gauge strength or form

[LegosInMyEgos]

Beltless Presses
Warm Ups
185x1
185x1
200x1 @ 9.25
155x5x5

Was planning doing a single at 210, but my form was off today

BtN Press
45x10
65x10
85x10

Barbell Curls
105x3x8 (do u see what im doing here?)

Obliques/Abs/Hammer-Curls
3 light sets each

Thoughts

Form was very not wow.

Time after waking : 3:00
Strength : 90%
Form : 75%

[LegosInMyEgos]

Bench Press
Warm ups
275x5
290x5 @ 9.25
290x5 @ 9
300x4 @ 9
260x8

CGBP
260x3 (groce)
260x5x5

Skull Crushers
125x3x5

Thoughts
Time for intensity meow

Time after Waking Up : 6:00
Strength : 92%
Form : 85%

[LegosInMyEgos]

Press
135x2x2
155x2x2
165x2x2
135x2x8

Beltless Pause Squats
Lots of Sets up to 295 for doubles

Thoughts

Damn, such overreached. Gonna take 3-4 days off completely and then do some heavy benching.

[LegosInMyEgos]

The Start of Intensity.... So it Begins

Bench Press
305x1
332x2 @ 9
332x2 @ 9
332x2 @ 9

Could have done 3 @ 10 with all 3 sets

CGBP
277x4
277x4
277x4

Skull Crushers
110x3x8

Thoughts

Strength was there today, form was not, meh.

Time After Waking : 6:00
Strength : 95%
Form : 80%