Xuaxace getting fat/strong on summer log.

[Xuaxace]

bench

110 x 2
120 x 1

112.5 x 5
112.5 x 6

95 x 10
95 x 10
95kg x 17, went for it, pretty lose, bounce etc, it was amrap so biggie

Tried to change my lower body on bench press, keep it tighter, still not there, a lot of tightness issues to fix etc.
facepulls

purple band x 12 x a **** ton of sets, not sure how many but 15+

neutral grip pull up

25kg x 5
25kg x 6
25kg x 5

pretty ****

cgbp paused

90kg x 5
90kg x 5
90kg x 8

seated bent over db upper back rows

15kg x 20
15kg x 20
15kg x 20

low incline press

80kg x 10 paused
80kg x 10 (a few paused)
80kg x 8, i was ded


1 hand barbell rows

40kg x 15
40kg x 15


+ 140lb x 10 v bar horizontal row


-----


112.5 x 6



95kg x 17 loose





90kg x 8 cgbp paused




40kg x 15 1 arm bb rows

[Xuaxace]

Nice pause PR man, it's what I like to see.

ty sir, I am enjoying pause work indeed

Your squat volume is insane, I can only wish

Thanks james, smolov 3 day variation, trying to build a bit of base before I go back into a more peaking type routine. I am even run smolov intense phase, but that will have to do how my back behaves. Wasn't my plan to keep doing pause squats, but feels better on my back for now.

Congrats on the bench PR.
High lifts especially for your bodyweight.

"My hands are a bit raw from all the pressing"
I've never experienced this.

thanks mate, definitely losing weight increases the ratios quite a bit haha, only lift that really suffers is overhead press.

I am lucky and unlucky that the barbells in my gym do not have an aggresive knurling. The bars in my second gym are so sharp that just a few sets are enough to destroy the hands, even squatting kills them.

[Xuaxace]

squats, quick pause

137.5 x 3

147.5 x 6 pr
147.5 x 6
147.5 x 6
147.5 x 6
147.5 x 6
147.5 x 6


cleans

off pins

40kg x 1 x 3 x 3
50kg 1 x 3

cleans off the floor

60kg x 1 x 3
70kg x 1 x 3
80kg x 1 x 2
85kg x 1 pr

70kg x 1 x 3 x 3


---
85kg clean + lousy push press, do i even jerk




147.5 x 6 quick pause, iffy reps here and there, but this is a bonus week so whatever

[Teenwolf2]

squats, quick pause

137.5 x 3

147.5 x 6 pr
147.5 x 6
147.5 x 6
147.5 x 6
147.5 x 6
147.5 x 6


cleans

off pins

40kg x 1 x 3 x 3
50kg 1 x 3

cleans off the floor

60kg x 1 x 3
70kg x 1 x 3
80kg x 1 x 2
85kg x 1 pr

70kg x 1 x 3 x 3


---
85kg clean + lousy push press, do i even jerk




147.5 x 6 quick pause, iffy reps here and there, but this is a bonus week so whatever

Mate just ease up with all this sickening volume, and seeing those little bold PRs just makes it all the worse.




Keep killing it maat

[Xuaxace]

overhead press (1) , went back to pause, feels much better with my technique, lots of singles before working set to get my groove back

50 x 3, 2
55 x 2
60 x 1 x 2
65 x 1
70 x 1

72.5 x 2 (hit a collar on the rack on the third so i failed, should have had it
72.5 x 2
72.5 x 1, butched the negative and almost hyperextend my back, reracked

volume work

55kg x 10 paused
55kg x 10 paused

thought it was 52.5 but checking the vid it was 55,

jm floor press new movement

30 x 8
40 x 8
50 x 8
50 x 20 (amrap), to know where I was


snatch grip, power upright rows

40kg x 8
52.5 x 8
52.5 x 12 pr

some snatches while i was at it

skullcrushes rest pause

48kg x 12 + 3 + 3 + 2

couple of mins later
48kg x 6 + 2

ded

power barbell curls

50kg x 3
57.5 x 4
57.5 x 3

db preacher curls strict

17.5 x 7 pr
12.5 x 13
12.5 x 13 pr

overhead cable tricep extention

50kg x 12 x 3

hammer curls

25kg x 8 x3

lateral raises

20kg x 8 x 3

+ 10kg x 8 x x2 plate raises

1 arm supinated tricep extention cable

20kg x 12 x 2
20kg x 9

----


vids later when it uploads.

[Xuaxace]

Mate just ease up with all this sickening volume, and seeing those little bold PRs just makes it all the worse.




Keep killing it maat

haha, squat volume should come down next week :3, it was fun to go high volume, though it is now taking its told haha. Now time hopefully intensify the weights :3

[GROSO]

Wow you have bitch made lifts brb 147.5 lb squat. What is 2.5 in the middle. Weakling

#facts

[Xuaxace]

squats, quick puase

157.5 x 3 pr
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3 + 1



clean and power jerk

40kg x 1 x 3
50kg x1 x 3
60kg x 1 x 6
70kg x 1 x 2
80kg x 1

missed 87.5kg, diging the power jerk more than split jerk

[B]snatch[/B

40kg x 1 x 8
50kg x 1 x 5
40kg x 1 x 8


seated box jumps 30cm to 93cm

bw x 8 x 2



-----

157.5 x 3 first set




157.5 x 3 8th set

[Xuaxace]

Wow you have bitch made lifts brb 147.5 lb squat. What is 2.5 in the middle. Weakling

#facts

i know man, not even sure if i will hit 225 anytime soon,

#nevergonnamakeitcrew

[Xuaxace]

bench pause

100 x 5
110 x 4
117.3 x 1
122.5 x 1

95kg x 10
95kg x 10
95kg x 11



facepulls

purple band x 12-15 x 8

v bar pulldown

150lb x 12
150lb x 12
150lb x 15

seated bent over upper back db rows

17.5 kg x 15
17.5 kg x 15
17.5 kg x 15

1 arm barbell rows

42.5kg x 15
42.5kg x 15

seated cable row

120lb x 10
120lb x 10


-----


117.5 x 3 a bit quick but owel



95kg x 10 quick

[Teenwolf2]

Good benching, when you thinking you'll go back to crazy DB work again?

[GROSO]

i know man, not even sure if i will hit 225 anytime soon,

#nevergonnamakeitcrew

It's okay son I'll come to Aussie and show you had to truly make it without working out

[Xuaxace]

squats paused

140 x 11... unfortunately i was a bit too quick on the first reps so i am not going to count it as a PR, still happy with the effort, was a bit iffy so yeah.

long pause squats (5 seconds per pause)

120 x3 x 3


snatch work

30kg x 1 x 10
40kg x 1 x 6
45kg 1 x 3
50 kg x 1 x 3
55 kg x 1 x 3
60kg x 1 x 2 x 2
62.5kg x1 x 2
65kg x 1

cleans

65kg x 1 x 3
70kg x 1 x 3 + (plus some front squat paused)



ghr

20kg x 8
20kg x 16, explosive

box jumps

75cm jumps from bottom squat position

bw x 8
10kg x 8 x 2

----

65kg snatch




140kg x 11

[Xuaxace]

Good benching, when you thinking you'll go back to crazy DB work again?

haha, not sure when, I am introducing some db press back into my friday session, but keeping it high rep for a while, db's are secondary to me right now as I try to crack 140 bench

It's okay son I'll come to Aussie and show you had to truly make it without working out

can't wait man, working out is such a hassle, no body got time for that

[Xuaxace]

forgot to update bench for yesterday

bench tng, cluster ****, form needs change, and it will, also had some shoulder issues and that threw me off.

107.5 x 2
117.5 x 2 bench moved
117.5 x 3 crappy

reset

100 x 2
110 x 2
117.5 x 2

facepulls

lots of em, purple band

pause cgbp

92.5 x 5
92.5 x 5
92.5 x 8 amrap

bent over db seated upper back rows

20kg x 12 x 3

pull ins
60kg x8 x 3

seated cable v bar rows

120lb x 12 x 2
120lb x 20

neutral grip wide pulldowns

150 x 8
150 x 8
150 x 7

[comps]

Good job with the 157.5kgx3 squat PR.

You could have just had a bad bench day, reset when you're sure you need it.

[Xuaxace]

pause squats yesterdays squats

150 x 8 Pr, however a couple of them were too quick so hard to count.

125 x 3 x 3 , 3-4 second pauses

clean and jerks

worked my way to 87.5kg pr and 80kg x 8 front squat (from a clean)


reverse bench hypers

2.5kg x 8 x 3




squat vid later

[Xuaxace]

overhead press, paused

60 x 1 x 2
65 x 1
70 x 1
75 x 1

65 x 6 (should have been 7... messed up breathing ( main set)

57.5 x 7
57.5 x 7
57.5 x 7
57.5 x 10 (amrap set)

jm press

50 x 8
62.5 x 8 x 2
62.5 x 12 amrap pr

power upright rows

55 kg x 8 x 2
55kg x 12 pr

skullcrushers

50.5kg x 10 + 3 + 3 + 2 rest pause
50.5kg x 6 (90-120secs after)

barbell curls

50 x 3
57.5 x 5 (power curls)

50kg x 5
40kg x 8 strict

straight bar over the head tricep extention

55kg x 12 x 2
55kg x 10

lateral raises

12.5 x 8
17.5 x 8
22.5 x 8 x 2 semi loose.

preacher curl db

15kg x 13 pr
15kg x 11
12.5 x 13

reverse 1 arm tricep extention

22.5kg x 10
22.5 kg x 8
22.5kg x 7

super setted with straight bar psuhdowns

60kg x 12 x 3


plate hammer curls

15kg x 8
20kg x 8

poundstone curls

bar x 100


---

well that was a lot of stuff for one day...


65kg x6



62.5 x 8 jm press

[Xuaxace]

Good job with the 157.5kgx3 squat PR.

You could have just had a bad bench day, reset when you're sure you need it.

thanks man, it was good to hit the pr for 10 sets haha, hopefully tomorrow I can do a little better before i start running smolov intense. Hopefully i go to tng squats in the near future, we will see.

WIth bench, been having trouble with tng as my form with pause has improved quite a lot, has been wrecking havock to my tng. I am going to stop doing the tng as i used to and use the form i use for pause but without the pause if that makes sense (slower desdend, let the bar dig into the stomach a bit and then use leg drive to get the thing off), works better with my grip.

[GROSO]

Dde you've been lifting for like 4 years and still haven't hit 200lbs on a lift. You'll never fukin make it

#fact


Love groso bb

[Xuaxace]

Dde you've been lifting for like 4 years and still haven't hit 200lbs on a lift. You'll never fukin make it

#fact

Love groso bb

i am hoping to crack the 200lb squat this year, I will make it for you mate

[Xuaxace]

pause squats

140 x 3
160 x 5 pr

165 x 1
167.5 x 1 was supposed to be 170kg but i put 5kg on one side and 2.5 in the other, didn't even feel the inbalance
172.5 x 1 pr

new max for smolov intense

snatch

40 x 1 x 3
50 x 1 x 2
60 x 1
67.5 x 1 (took me 12-15 goes to get it) pr

60kg x 3 x 3 (volume PR)

box jumps

45cm jump with 22.5kg dumbbels (45kg extra weight), pr

3 x 2 + 5

kinda hard


--- bw

90cm jumps x 8
95cm x 1 x 3 pr
100 cm x 1 pr


glute ham raises hard no time

25kg x 13 pr, strict too.


reverse hypers on bench

bw x 8 x 2
5kg x 7


----


160 x 5



172.5 x 1


1m jump




67.5 x 1 snatch (from the top)

[GROSO]

i am hoping to crack the 200lb squat this year, I will make it for you mate

Bro I already told you I'll teach you how to make it <3 groso

[WorkoutFreak219]

Hope you've been good!
Nice lifts.
Goodluck op, you've come a long way.

[Little_Moth]

Strong pause squats bro. Excited to see you run the intense phase!

[SpaceMiscer]

Nice bro.

[Xuaxace]

Was feeling quite ****eh the last few days didn't log, but here they are.


saturday

pause bench

100 x 4
107.5 x 3
115 x 2
122.5 x 1 failed the second rep


102.5 x 7 x 4



spoto press

80 x 5
90kg x 8 x 2

and some other back work



------------------------------------------------------------

sunday

squat paused

147.5 x 4 x 3
147.5 x 5

cleans

worked to 90kg pr + some front squats


ghr

27.5kg x 7 , 4 , 3

using dumbbells sucks for this


-----------------------------------------------
monday


bench tng last tiem trying

117.5 x 2, 3
120 x 1
122.5 x 1
122.5 x 1 quick paused


overhead press

65 x 5
70 x 1 x 2
72.5 x 1


facepulls

banded x 12 x 12+


v bar pulldown

120lb x 12 x 3


incline db rows

20 x 8 x 3
30kg x 8 x 4
35kg x 8 x 6+

1 arm barbell rows

60kg x 8 x 2

[Xuaxace]

squats paused 2 day intense

137.5 x 3
155 x 3
147.5 x 5
147.5 x 5

snatch

60 x 1 x 2
65 x 1 x 2
70kg x 1 x 2 pr

plyo jumps worked up to:

105+cm x 1 x 2 pr

bulgarian spli squat

20kg plates on each hand x 8 pr

misc

decline ab work
leg press calve raises

[Xuaxace]

Bro I already told you I'll teach you how to make it <3 groso

thanks m8, much appreciated

Hope you've been good!
Nice lifts.
Goodluck op, you've come a long way.

haha, thanks mate, been good. I hope for the life of me this year my lifts actually go up not much movement the last year due diet and injury.

Strong pause squats bro. Excited to see you run the intense phase!

Looking forward to it, hopefully no funny business with my back, but pause squats have definietly helped a lot increasing tightness, core srength, explosiveness etc. See how intense goes, hopefully i can get past 4 plates with a pause

Nice bro.

ty sir

[Teenwolf2]

Really nice clean progression dude, that squat PR makes me salivate tbqh