Cheeky Canadian Trains for an American Meet

[lazyaj]

Wednesday July 22

@ PRSC

Deficit Sumo Deadlift
5 @ 255
5 @ 275
5 @ 295
5 @ 245 (x4)

That is some serious deficit volume, especially for feeling beaten up! Awesome.

[izzygrant]

Thursday July 23

@ PRSC

Comp Bench
3 @ 115
3 @ 125
1 @ 133
3 @ 125 (x2)

Slingshot Bench
2 @ 145
2 @ 155
2 @ 165
2 @ 175
3 @ 155 (x4)

reverse grip BB rows

Saturday July 25

@ PRSC

2-Count Pause Bench
3 @ 110
3 @ 125
1 @ 135
3 @ 125 (x4)

SA DB rows, band face pulls

Sunday July 26

@ Van Pro Show Muscle Insider Cage

Sumo Deadlift
3 @ 245
3 @ 275
1 @ 305
1 @ 315
10 @ 225

Squat
3 @ 185
add belt
3 @ 205
3 @ 225
add knee wraps
3 @ 245
1 @ 265

No deloads in the warzone brah.

cage = warzone

That is some serious deficit volume, especially for feeling beaten up! Awesome.

thanks! it didn't seem like much at the time but it really adds up.

[NorthStrong]

i need vids of mad cage hype

mostly to see how ugly ur sumo DL is these days, or not at all mby?

maybe im just a hater because im still worried you'll out pull me soon.

you bench seems to be going well, nice work!

[izzygrant]

Monday July 27

@ PRSC

Squat
3 @ 185

Comp Bench
3 @ 120
2 @ 130
1 @ 135
1 @ 140 (x4)

smooth as butter, RPE 7.5. so excited about what this program has done for my bench

Sumo Deadlift
8 @ 135
5 @ 185 (x2)

i need vids of mad cage hype

mostly to see how ugly ur sumo DL is these days, or not at all mby?

maybe im just a hater because im still worried you'll out pull me soon.

you bench seems to be going well, nice work!

on my instagram brah

my sumo est belle now, and 315 is deload weight. watch ur back

thank you, I <3 bench

[tina722]

instagram link please?

and my jaw has dropped at your numbers. great work.

[martin_mathers]

315 was done with straps didn't count you cheater.

[Filmbuff81]

i need vids of mad cage hype

mostly to see how ugly ur sumo DL is these days, or not at all mby?

maybe im just a hater because im still worried you'll out pull me soon.

you bench seems to be going well, nice work!

she might out bench you soon too.

[izzygrant]

Wednesday July 29

@ PRSC

Squat
1 @ 205
add belt
1 @ 225
add knee sleeves
1 @ 245
1 @ 265 - PR
0 @ 280

this was disappointing. 265 moved fast, I should have had the 280 but I did what I always do when the weight "feels" heavy on the unrack and slowed down and tried to pause squat it not the end of the world though, squat has had some great momentum lately and with how it felt I'm confident that 265 will be doubles or triples weight within this next 10 week cycle.

Comp Bench
1 @ 120
1 @ 130
1 @ 140
1 @ 145 - PR
1 @ 148 - PR
1 @ 150 - PR

THIS I am very happy with this did not even feel like a great bench day either - I wasn't as tight and on point as on Monday.

instagram link please?

and my jaw has dropped at your numbers. great work.

tina!! welcome back!! are you going to log again? what's new with you? and thank you so much my insta is @iz_ande

315 was done with straps didn't count you cheater.

yes the straps lifted the weight for me that $20 gym bar had no knurling and after Robert Oberst benched 500x2 and then sat on it in the rack, it had more bend than my bench arch.

she might out bench you soon too.

working on it!

[NorthStrong]

damn 150 bench! nice work. dont miss squats in the gym you gooon

[izzygrant]

damn 150 bench! nice work. dont miss squats in the gym you gooon

thanks! rather miss in the gym than on the platform - a reminder for me to be conservative with squat attempt selection

[lazyaj]

Great work on the bench, Izzy!

[ilovethe80s]

Omg those PRs! So exciting to watch all the rapid progress going on in here, you could be the poster child for the programming you are currently using. Big bench PR on a day you are not feeling totally on the ball is incredible.

I do these same 'extra slow pause squat' thing with squats that feel heavy. It sure doesn't seem to make the lift any easier lol.

[lazyaj]

I do these same 'extra slow pause squat' thing with squats that feel heavy. It sure doesn't seem to make the lift any easier lol.

ditto! :/

[izzygrant]

Saturday August 1

@ PRSC

Sumo Deadlift
1 @ 315 (x2)

Comp Bench
5 @ 120
5 @ 130
5 @ 125 (x3)

reverse grip BB rows

Monday August 3

@ PRSC

Pause Squat
4 @ 185
4 @ 205
4 @ 195 (x4)

3-Count Pause Bench
5 @ 110
5 @ 120
5 @ 115 (x2)

shut it down after a back cramp

banded pullups, banded face pulls

Great work on the bench, Izzy!

thanks!

Omg those PRs! So exciting to watch all the rapid progress going on in here, you could be the poster child for the programming you are currently using. Big bench PR on a day you are not feeling totally on the ball is incredible.

I do these same 'extra slow pause squat' thing with squats that feel heavy. It sure doesn't seem to make the lift any easier lol.

well, it's certainly worked great for bench. jury is still out for squats and dl, though to be fair, I modified the original deadlift programming quite heavily since this template has a reputation of not being quite so good for deads. I think I'm done with doing dl reps for now; just too easy to get sloppy. will likely go back to clustered singles based on the SSPT table, but auto-regulated within a range.

we should all just stop with the max pause squats, lol

[wishiwasdivin]

Impressive sumo pulls

[izzygrant]

Tuesday August 4

@ PRSC

Conventional Deadlift
1 @ 235 (x15) 45-60sec rest

it's baaaaaaack. decided I need this for hamstring mobility and to remind me how to grind my pulls. starting slow and hoping not to make the SI joint angry.

Floor Press
5 @ 130
5 @ 135
5 @ 127 (x6)

SA DB rows

Thursday August 6

@ PRSC

Sumo 3" Block Pull
4 @ 315
4 @ 335
2 @ 355 (x2) 60 sec rest - PR
4 @ 325 (x2)

getting a bad habit of splitting my heavy 4's into 2's... but anyway it got done, with pretty decent form once I remembered to push into my belt.

Comp Bench
6 @ 120
6 @ 130 - PR
5 @ 135 - PR
6 @ 125
6 @ 120 (x2)

135 for 5 was a dream just a few short months ago

Impressive sumo pulls

thank you! it's kinda my thing

[BabySwole]

Jesus Izzy I take a couple years off and come back and you've turned into a superhuman!1 Strong lifting ! keep it up

[NorthStrong]

How jacked are your triceps/shoulders now? Bench is awesome. Nice pulls too. How are the conv pulls feeling?

edited for filmbuffs perv-mind

[Filmbuff81]

How jacked are your pecs now?

Weirdest way I have ever seen someone ask a woman's breast size.

[izzygrant]

Saturday August 8

@ PRSC

Conventional Deadlift
1 @ 265 (x12) 60sec rest

1-Board Bench
6 @ 145
6 @ 135 (x5)

reverse grip BB rows, weighted planks, face pulls

Thursday August 13

@ PRSC

Comp Bench
3 @ 133 (x6)

Sumo SLDL in Oly Shoes
8 @ 135 (x5)

Friday August 14

@ PRSC

SSB Squats
6 @ 160 (x6)

Pin Press
5 @ 120
5 @ 130

Saturday August 15

@ PRSC

Deficit Sumo Deadlifts
6 @ 285
6 @ 305 - PR

Slingshot Bench
5 @ 155
5 @ 165 - rep PR
5 @ 155 (x3)

3-Count Pause Squat
5 @ 165 (x2)

Banded RDL
6 @ 135 + light bands (~100lbs at the top)

SA DB rows, face pulls

was away Sunday-Wednesday at a ranch in Green Lake. it was beautiful and amazing. alpine meadows and birch forests in the back country, and no coddling here - take your horse and hit the trails, no supervision. horseback riding is bad for your squat though, lol

Jesus Izzy I take a couple years off and come back and you've turned into a superhuman!1 Strong lifting ! keep it up

haha, I dunno about superhuman but I've made a bit of progress since the last time you were here! welcome back!

How jacked are your triceps/shoulders now? Bench is awesome. Nice pulls too. How are the conv pulls feeling?

edited for filmbuffs perv-mind

well I bought some new work blouses about 6 months ago, and they now fit like bench shirts through the upper arms and shoulders :/ enjoying the improved numbers a lot though. the conventional pulls are dangerous, I have to be careful that the SI joint doesn't get mad. hence the timed singles rather than reps. the ROM feels soooo long compared to a sumo.

Weirdest way I have ever seen someone ask a woman's breast size.

lmao

[lazyaj]

well I bought some new work blouses about 6 months ago, and they now fit like bench shirts through the upper arms and shoulders :/ enjoying the improved numbers a lot though.

Hah this is kind of the worst part about doing a lot of upper body work. btw your bench is kind of unstoppable right now! But I'm pretty sure you already know that.

[izzygrant]

Monday August 17

@ PRSC

Squat
3 @ 205
3 @ 225
3 @ 235
3 @ 245

kept core connected under me better - been getting too archy

Comp Bench
3 @ 120
3 @ 130
3 @ 136
3 @ 141 - rep PR
1 @ 146
3 @ 136 (x2)

reverse grip BB rows 8 @ 105 (x5)

Hah this is kind of the worst part about doing a lot of upper body work. btw your bench is kind of unstoppable right now! But I'm pretty sure you already know that.

it's pretty crazy - I had basically given up on ever getting more than 5lbs a year of bench gains. I guess I am making up for the past almost 2 years of no progress enjoying it while it lasts!!!

[Filmbuff81]

oh snap more PRs. Nicely done.

[izzygrant]

Tuesday August 18

@ PRSC

Conventional Deadlift
1 @ 300 (x10) ~90secs rest

they looked and felt a lot better than I thought they would, no rounding or SI pain. definitely a volume PR.

SLDL vs Light Band
5 @ 135 (x5) ~100lbs tension at top

2 Count Pause Bench
5 @ 110
5 @ 120
3 @ 130
5 @ 125
5 @ 120

banded pullups, rear delt flys

oh snap more PRs. Nicely done.

all bench all the time

[izzygrant]

Thursday August 20

@ PRSC

1 Board Bench
w/u
3 @ 120
3 @ 130
3 @ 136
add 1 board
5 @ 141
5 @ 146
4 @ 151 - rep PR
4 @ 143
4 @ 141 (x2)

Front Squat
3 @ 145
3 @ 155
add belt
3 @ 165
5 @ 145 (x3)

reverse grip BB rows

[NorthStrong]

this log is freaking me out

2014 - wahh i h ate bench *cries*
2015 - i am jen thompson, can confirm

[martin_mathers]

this log is freaking me out

2014 - wahh i h ate bench *cries*
2015 - i am jen thompson, can confirm

lol'ed

[izzygrant]

Saturday August 22

@ PRSC

Block Pull
w/u
2 @ 335

Double Pause at Knee Sumo Deadlift
5 @ 245 (x3)

Pin Press
5 @ 133 (x5)

pullups

not a great feeling day, was under the weather

Monday August 24

@ PRSC

Squat
5 @ 225 (x3) - rep PR

felt good but by the end my left QL was feeling real cranky and pulling at the same vertebrae I subluxated earlier this year, so no benching for me tonight out of an abundance of caution

this log is freaking me out

2014 - wahh i h ate bench *cries*
2015 - i am jen thompson, can confirm

lol'ed

lmao well let's not get carried away, it's still not a *good* bench. I would call it average/mediocre now, but it is still SO EXCITING that it doesn't totally suck anymore and I won't lose because someone can outbench me by more than I outpull them

[Filmbuff81]

I am just happy the days of "woe is me" when it comes to your bench is over

*knock on wood*

[izzygrant]

Tuesday August 25

@ PRSC

Conventional Deadlift
1 @ 320 (x8) - PR

this is going surprisingly well, the SI is holding up great. it also feels like it's doing precisely what I wanted in terms of reminding me that there's a grind factor with deadlift - the first one can feel hard, but I can do 7 more singles. I think I got so used to sumo feeling easy that when it reached a point where I had to fight it made me think I couldn't make the lift

Comp Bench
4 @ 135
4 @ 140 - rep PR
2 @ 145 - rep PR
4 @ 135
4 @ 133 (x2)

Banded SLDL
5 @ 155 (x3)

SA DB Rows

I am just happy the days of "woe is me" when it comes to your bench is over

*knock on wood*

I'm going to pretend I didn't read this