It's a long way to the top...

[FenderElectrics]

Pretty damn good day today. Hit one extra squat rep than goal and hit 5 pounds more for bench goal. Can't complain with that.

Fender Method W5D3:

SquatS:
45x5
135x5
185x3
225x2
265x3
305x3
340x8 PR

Comp Bench:
45x10
135x5
185x3
205x2
235x1
260x2 PR Goal was 255 but was feeling good so went for it. Ass may have come off a little on second rep but it was close and pretty clean over all. Happy with this for sure.

Wide Grip Bench: AKA normal peoples normal grip
215x3x5

Did some accessory stuff and called it.

[FenderElectrics]

Was curious how many pullups I could do fresh so that's why I started off that way.

Fender Method W5D4:

Pull Ups: Palms facing
BWx3 WU
BWx19

That's about what I figured. I could do like 22 I think back when I was a 170 pound skinny punk.

Conventional DL:
135x5
225x3
275x2
315x1
365x1
415x1
365x5x1

All beltless. All slow as fuk

OHP:
105x3
120x3
135x5

Shrug Machine:
4pps 3x10

Face Pulls:
160x3x11

Seated Cable Rows:
3x10

Lat Pulldowns:
160x3x8

Cable Crunches:
200x3x16

[kmc06005]

Nice bench PR above.

[FenderElectrics]

Nice bench PR above.

thanks man, needed that one bad, it's the first sign of some bench progress in a long ass time

[FenderElectrics]

Heading to Vegas tonight through the weekend so probably won't lift again til Tuesday.

Went in last night was just gonna yolo everything because of this but didn't have a lot of time and wasn't feeling all that great so just did some benching volume and accessory stuff and called it.

[Mitch666]

Heading to Vegas tonight through the weekend so probably won't lift again til Tuesday.

Went in last night was just gonna yolo everything because of this but didn't have a lot of time and wasn't feeling all that great so just did some benching volume and accessory stuff and called it.

damn heading to vegas.... Jelly

[FenderElectrics]

not dead, gonna try and go in tonight but not gonna lie may skip. 5 nights in vegas apparently tires you out a little cause I'm wiped out right now. Also got a call from the vet/boarding place I left my dog at last night saying they had a case of the canine flu to watch for any symptoms. Of course I get a 4am wake up call from my dog coughing like crazy, so that didn't help with my sleep deprivation.

[Mitch666]

lol 5 nights in vegas. I can imagine you are tired

[FenderElectrics]

lol 5 nights in vegas. I can imagine you are tired

yeah lol

I was SUPER unmotivated after I got back too. I just half assed 3 workouts didn't even both posting them here (although bench moved real nice on one of those days for some reason). Haven't lacked motivation like that in like 3 years but I'm back in my groove now and good to go. Gonna start up another wave of Fender Method and try and pick out a meet towards the end of the year sometime that I can work towards eventually.

Gotta catch up on everyones logs here too when I get a chance.

[FenderElectrics]

Alright motivation fully back, had a nice one yesterday. Also got asked if I play football which felt good.

Fender Method Round 2 W1D1

Front Squats:
135x5
185x3
225x2
255x3
265x3x3 PR triples

Was going to go 255 for all sets since it was 2 weeks or so since last doing fronts but first set felt decent so went for PR.

Comp Bench:
45x10
135x5
185x3
215x2
235x6x2

Incline DB Press: Super slow reps
75x2x8
75x6

Did some tricep stuff at the end.

[myProgress]

Came in expecting continue the lyrics thread...

If you wanna rock n roll

[NorthStrong]

i see we front squattin similar weights...dat 315 soon breh.

[FenderElectrics]

Came in expecting continue the lyrics thread...

If you wanna rock n roll

Seeing them end of summer at Wrigley got general admission in front of stage. CANTWAIT.youtube

i see we front squattin similar weights...dat 315 soon breh.

Yeah I may try and hit a max single some day soon as I'm curious. Most I've ever tried was 275 and hit it grindily a few months back so definitely making nice progress since I'm hitting smooth 265 triples now. I think 315 is def soon

I love front squats so much what a great movement

[goosefrabbas]

subsies

[FenderElectrics]

Missed logging last couple workouts because I haven't been at a computer since doing them. First day was sumo pulls worked up to a triple at 390 then next day was Saturday:

Squats:
145x5
195x3
235x2
285x1
325x1
350x5x3

Reps felt good all nice and fast. Used a 55 pound thicker bar which my gym randomly had and I kind of like squatting with.

Comp Bench:
45x10
135x5
185x3
205x2
225x1
245x1
255x1
265x1

Incline DB w/ Pause:
75x2x8
75x6

subsies

welcome! Hopped in your log as well will catch up there when I get a free minute

[FenderElectrics]

i see we front squattin similar weights...dat 315 soon breh.

real soon I guess. Went for it last night...

Front Squats:
45x5
135x5
185x3
225x2
255x1
275x1
295x1
315x1 40 LB PR
275x1 -> was going to drop down for 275 triple but no chance



Not sure if vid is embedded right for some reason but here is link if not: https://www.youtube.com/watch?v=OgYiqV6JYJE


You can't tell but I dropped my right elbow putting a ton of pressure on my right wrist. So while the weight moved nice and I'm strong enough for a decent amount more I gotta clean up technique. Gonna keep doing 5 triples and bumping weight up, will do 270 next week.

Comp Bench:
135x5
185x3
205x2
225x1
240x5x2

Incline DB Paused:
75x7
75x6
75x5

Did some pec deck and tricep pushdowns. Not a bad little day.

[kmc06005]

How do you pull for comps?

[FenderElectrics]

How do you pull for comps?

I'm stronger conventional so like 12 weeks out I'll start peaking with only (or mostly) conventional.

I'd do it year round but honestly it beats the hell out of my lower back and that effects all areas of training. So that's why I'm doing all my "heavy" pulls sumo right now and just doing light speed pulls conventional on a second day to keep somewhat of a groove.

The nice thing is sumo seems to carry over real well to my conventional

[kmc06005]

I tried so hard to pull sumo before, but it just didn't work for me.

I read an article about pulling with T-Rex arms and it said conventional with low hips, and that finally felt pretty good.

[FenderElectrics]

I tried so hard to pull sumo before, but it just didn't work for me.

I read an article about pulling with T-Rex arms and it said conventional with low hips, and that finally felt pretty good.

Yeah sumo is tough for me too. I pull that way conventional (low hips) and it's my strongest way but I can't keep a neutral spine past like 3 plates it just gets ugly no matter what I do

I've tried hips higher and I can keep a better spine angle but I am super weak off the floor.

I really have no good deadlift options I have to choose between weak or rounded back

[Mitch666]

lol neutral spine, fish hook or gtfo.


also mirin frontsquat. my best is 320x1. kinda surprised you don't frontquat a little more since you are a quad dominant squatter who outsquats my lowbar with highbar.

[FenderElectrics]

Just two garbage workouts in a row with no energy.

Not even gonna post full workouts but Thursday worked up to a 395x2 sumo @10. Today was going to work to some doubles squats at 365ish and 345 felt like 400 so I just did doubles at that weight instead then worked up to 240x3 comp bench.

Just gonna act like these two workouts didn't happen

lol neutral spine, fish hook or gtfo.


also mirin frontsquat. my best is 320x1. kinda surprised you don't frontquat a little more since you are a quad dominant squatter who outsquats my lowbar with highbar.

It's mostly just from never really doing the movement until pretty recently. I also think I had some more in me as that 315 moved pretty fast. I'll work up to another max in a month or so and see what I can do.

[FenderElectrics]

Misc stuff from yesterday:

OHP:
135x5
135x3x3

Push Press: Curious what I could do these are kind of fun may fool around with them after OHP each week
165x1
185x1
205x0

I hope that gets better fast cause that's awful lol

Did some SLDLs, rows, gun sculpting and face pulls after. Hope I start having some better workouts soon, been pretty brutal minus front squats last week.

[FenderElectrics]

From yesterday. Not great but better than lately. Wanted 5 triples at 270 knew it wasn't there after first set so wanted 3 triples at that point, a little bummed I only got 2 but no big deal. I'll try and get 3-5 sets of it next week.

Front Squats:
45x5
135x5
185x2
225x2
255x1
270x2x3 PR Triples
270x2
245x3

Squat Press: I like this machine a lot
5pps 3x8

Comp Bench:
45x10
135x5
185x3
205x2
225x1
240x5or6x2 (lost count probably was 6 sets)
215x5

Incline DB Press: super slow with pause
75x7,6,6

Tricep Pushdowns:
3x10

Plan is to hit 275 for 5 triples in the next month or so and then work up to max single after that on fronts and hopefully hit around 335ish.

[psychodiver9]

That is some heavy front squatting. Nice work

[FenderElectrics]

New plan. Pulling conventional again for main movement and will just back off/switch to sumo if my back starts getting affected (it's been feeling amazing for like 4 months knock on wood). I'm just too weak at sumo it's frustrating so going this route instead and will see what happens.

Conventional Pulls:
135x5
225x3
275x2
315x1
365x1
385x2
335x3x3

Everything moved nice. I gotta find a better belt position though it's always real uncomfortable I think I like it looser for conventional than sumo so may go down a notch next week. Did the last 2 335 sets beltless and it moved the same as first set with a belt so I'm not using the belt well at all that's for sure.

Seated Cable Rows:
170x3x10

Moto Rows:
130x3x10

Kneeling Cable Crunch:
200x20
200x2x15

Bicep curls:
EZ Bar 70x3x10

Did 30 minutes on treadmill at incline as well. Going to work in some cardio a few days a week I just don't feel in great shape right now so that can't hurt.

That is some heavy front squatting. Nice work

Thanks, getting better and better at those, still one of my favorite lifts to do

[kmc06005]

How's your bench responding to me squatting and pulling?

[FenderElectrics]

How's your bench responding to me squatting and pulling?

I've noticed I've been walking with my arms flared out like my lats are forcing them out and puffing my chest out more recently didn't think much about it til you mention this and it's probably the universe getting me started

We'll see today for sure though, gonna work up to a comp single goal being a PR of 270. Then gonna toss on the sling shot and have some fun

[FenderElectrics]

It's happening...my front squat is catching my back squat at rapid pace. Maybe I am destined to be a Weightlifter. God damn I felt weak yesterday on squats. At least bench was okay.

My back was pretty sore from deadlifts on Thursday is only thing I can think of. That's what conventional pulls do to me. New new plan - rotate conventional and sumo each week. FML

Squats:
135x5
185x3
225x2
275x1
315x1
315x5 @9 lolwut

315 felt so heavy that I scrapped my plans and just hit it for one set of 5. Unreal that it was @9 - I've hit 315 for 12 reps before. Just awful.

Comp Bench:
135x5
185x3
205x2
225x1
250x1
270x0.75 -> pause was legit, weight moved pretty fuking fast actually, BUT my ass definitely came up so not gonna count it. Don't know why my ass decided to start to come up but it's happened recently never did before. Gotta fix that. Still real happy with how fast PR weight moved.

Add Slingshot:
245x5

Stopped there, slingshot was killing my shoulders for some reason.

[FenderElectrics]

Misc stuff today.

OHP:
125x3x6

Push Press:
155x1
185x1
195x1 PR

Seated Cable Rows:
170x3x10

Pull Ups:
BW 3x8

Kneeling Cable Crunches:
200x3x20

Some other stuff DB Curls, Face Pulls, etc.