Conquering Barbell: Conquer The Weights!

[audieswu]

Mobility Work: 20 mins

Squats:
135X5
225X5
315X5
385X5 - working sets begin, with belt
385X5
385X5

- easy peezy

Competition Bench:
135X3
185X3
225X3
245X3
245X3
245X3
245X3
245X3

Deadlifts: Sumo Stance, beltless
135X3
225X3
315X3
325X3
325X3
325X3

Lat Pulldowns:
145X10X3 sets

Seated Leg Curls:
100X10X3 sets

Cable Crunches:
200X25
200X20

*entire stack

NOTES:
Squats feeling on point lately, no brag but 385's starting to really feel almost like warmup weight even at 4:45AM

I decided to keep doing some sumo stance squats with 1st day DL day.

Will be back for more on Monday.

[audieswu]

No worries man, you'll be going heavier for another AMRAP in 2 weeks and the chance to make up for it.

Thanks buddy, Huge good luck on the meet today. I know you will kill it!

Well, I am a backend engineer wut :}

LOL

[audieswu]

Mobility Work: 20 mins.

Pause Squats: All Beltless
135X3
225X3
300X3
300X3
300X3

Competition Bench:
135X5
185X5
225X5
245X5
245X5
245X5

Speed Deadlifts: All Beltless
135X3
225X3
315X3
340X3
340X3
340X3

Standing OHP: Strict, no leg drive
135X10
135X10
135X10

Rope Tricep Pulldowns:
110X12
110X12
110X12

DB Hammer Curls:
30X12
35X12
35X12

*each side same time

NOTES:
Day 2 is typically my lighter work day. I do the main lifts beltless currently. When weights gets heavier, I'd just add the belt.

Will take 2-3 days off to prepare for my heavy DL day, 465X5 for 2 sets this week

[dbone1026]

Will take 2-3 days off to prepare for my heavy DL day, 465X5 for 2 sets this week

That definitely does not sound like fun lol.

[audieswu]

That definitely does not sound like fun lol.

LOL will do some mobility work from now until then to keep loosening up my low back/gloots

[BobisMighty]

nice work Audie! Looking forward to that deadlift day haha.

[audieswu]

Mobility Work: 20 mins.

Deadlifts: Conventional
135X5
225X5
315X3
405X3 - with belt
435X1
465X5 -working sets begin
465X5

- Thank you lawd

Speed Bench:
135X3
185X3
205X3
205X3
205X3
205X3
205X3

Squats: Pause
135X2
225X2
315X2
385X2 - with belt
385X2

- I turned these into a pause squat today

Cable Crunches:
170X30 - whole stack

NOTES:
Good training session at 4AM this morning, actually got up at 3:30AM. I was psyched and ready to go.
Took a dump twice before getting my work sets in LOL

Will be back on Friday for week 6.

[audieswu]

nice work Audie! Looking forward to that deadlift day haha.

Thanks man, Day 2 is typically my lighter weight day

[New Evolution]

In for lifting dump pic. :}

[dbone1026]

Nice DL session, and double dump session. I can always get the first dump in before I leave for the gym, but the second one likes to wait until I am mid rep

[KenshinH]

Two sh!ts pre-workout crew checking in :}

Solid DL day bud. I woke up at 4:30 am today for early lifting before an 8 am meeting You and dbone are crazy for getting up so early lol

[audieswu]

Feels: Bout 80% this morning

Mobility Work: 20 mins.

Squats:
135X5
225X5
315X5
365X5 - begin working sets, with belt
365X5
365X5

Competition Bench:
135X5
185X5
225X5
245X5
245X5
245X5

Deadlifts: Conventional
135X3
225X3
315X3
355X3 - with belt
355X3
355X3

Lat Pulldowns:
145X10X3 sets

Cable Crunches:
170X30 (stack)

NOTES:

Got up around 3:45AM today.
Feeling bout 80% today. Still feeling the effects on the training session from the other day.
Weight's been stable at 244 right now but may probably need to up my protein intake a tad, only consuming 240g per day.

[audieswu]

In for lifting dump pic. :}

Nature dumps are the bestie :}

Nice DL session, and double dump session. I can always get the first dump in before I leave for the gym, but the second one likes to wait until I am mid rep

LOL I usually take one before then get to the gym, after 2-3rd warmup set boom, take another haha

Two sh!ts pre-workout crew checking in :}

Solid DL day bud. I woke up at 4:30 am today for early lifting before an 8 am meeting You and dbone are crazy for getting up so early lol

LOL only time I got man. Dat family life, work and business gets all in the mix.

My schedule lately even on the weekends goes like this, get up around 3:45AM, train, go to work at my full-time gig, spend time with fam, go to bed around 10:30PM, then repeat

[audieswu]

Mobility Work: 20 mins.

Pause Squats: All Beltless
135X3
225X3
315X3
315X3
315X3

Competition Bench:
135X5
185X5
225X5
255X5
255X5
255X5

Speed Deadlifts: All Beltless
135X3
225X3
315X3
355X3
355X3
355X3

Strict OHP: aka Cardio
135X10
135X10
135X10

Cable Pulldowns: using a rope
120X12
120X12
120X12

DB Hammer Curls: Same time
35'sX12
35'sX12
35'sX12

NOTES:
Good session today. I feel like everything is on point. I'm focusing on recovery for the next day as I have 475XAMRAP on Deadlift on Tuesday morning (4AM).

[da2ricky]

beast session bull! Happy easter brotha. brb killin' dat ham.

[KenshinH]

Nice session bro.

I'm thinking of hopping on the DUP train, at least for one lift. Still can't quite wrap my head around deadlifting 3x a week

[audieswu]

beast session bull! Happy easter brotha. brb killin' dat ham.

Happy Easter bro, I got some pork tenderloin for lunch no homo.

Nice session bro.

I'm thinking of hopping on the DUP train, at least for one lift. Still can't quite wrap my head around deadlifting 3x a week

The DL is not so bad man after a few sessions, when I was running RTS (Reactive Training) I actually DL 3x a week too but most of my stuff was beltless too.
I tweak my back some doing all that beltless work back in the winter so I still do them but on a "feel" basis now like if I'm doing something that I can still consider lightweight.

[BobisMighty]

Solid sessions Audie! Lol at two dumps, I've been there. Anytime I miss time my pre-workout.

[audieswu]

Mobility Work: 20 mins.

Deadlifts:
135X3
225X3
315X3
405X1 - with belt
455X1 - with belt
475X6 - AMRAP set, with belt

Speed Bench:
135X3
205X5
205X5
205X5

Squats:
135X2
225X2
315X2
395X2 - with belt
395X2

NOTES:
Got up at 3:45AM, actually was thinking of not going but then I was, I can't pass up heavy DL's whether I'm ready or not at the meet.
So I drag my butt off the bed, took my preworkout and ate about 3 donuts then headed to the gym.
Finally things started jiving at 5AM, posted bout 3 pics on Instagram lol

Recovery day tomorrow, Week 7 starts on Thursday, will be incorporating knee wraps on my heavy squat day so I can get used to using them.
Planning on competing with Raw Classic (with knee wraps instead of sleeves) on my next meet in July.

[audieswu]

Solid sessions Audie! Lol at two dumps, I've been there. Anytime I miss time my pre-workout.

Thanks Bob-O

[KenshinH]

Strong ass workout man. I'd be lucky to get one 475 rep at 5 am lol

[audieswu]

...And 2 days later, we start a new week cycle again

Mobility Work: 20 mins.

Squats:
135X3
225X3
315X3
395X3 - working sets begin, with belt
395X3
395X3

Competition Pause Bench:
135X5
185X5
225X5
250X5
250X5
250X5

Deadlifts: Conventional Stance
225X3
315X3
355X9 - running late so I just crossfitted this thing lol

NOTES:
Feeling bout 75% this morning, have'nt completely recovered from my training 2 days ago. But I was like, skipping the gym. Ain't nobody got time fo dat. Got in the gym bout 5AM.

Will play by ear on Saturday's training but more likely I will go anyway.

[audieswu]

Strong ass workout man. I'd be lucky to get one 475 rep at 5 am lol

Thanks man, it's been mind fuk at times but got to push through

[-Gin-]

Haven't popped in here in quite some time...

You've been absolutely killing it lately, bro! Stalking and mirin' your work on IG lol

[New Evolution]

So I drag my butt off the bed, took my preworkout and ate about 3 donuts then headed to the gym.
Finally things started jiving at 5AM, posted bout 3 pics on Instagram lol

Recovery day tomorrow, Week 7 starts on Thursday, will be incorporating knee wraps on my heavy squat day so I can get used to using them.
Planning on competing with Raw Classic (with knee wraps instead of sleeves) on my next meet in July.

You're doing it wrong. Shouldn't it suppose to be poptart? LOL

[BobisMighty]

Strong work audie! high rep deadlifts suck, but great way to put in work if you're pressed for time.

[TPAYNTER]

Doing work! good stuff in here Audie.

[audieswu]

Switched Day 3 from Day 2 so I can heavy DL...

Mobility Work: 20 mins.

Deadlifts:
135X3
225X3
315X3
405X3
455X1 - with belt
495X2
495X2
495X2

Block Pulls:
495X2
495X2

Speed Bench:
135X5
185X5
215X5
215X5
215X5

Squats:
135X3
225X3
315X1
365X1
405X1
405X1
405X1

Cable Crunches:
170X30 - full stack

NOTES:
Good thing I switched, since when I got to the gym this morning the free weight section was locked!

Overall, this training session from the other day I felt like I had a lot left in the tank when I left the gym.

[audieswu]

Haven't popped in here in quite some time...

You've been absolutely killing it lately, bro! Stalking and mirin' your work on IG lol

Sup mane, yeah IG is easier to troll/post to since I have my phone all the time lol

You're doing it wrong. Shouldn't it suppose to be poptart? LOL

LOL I like donuts doe

Strong work audie! high rep deadlifts suck, but great way to put in work if you're pressed for time.

Thanks Bob, had to that day

Doing work! good stuff in here Audie.

Thanks buddy preciate all the help man

[audieswu]

Late post lol...

Mobility Work: 20 mins.

Deadlifts:
135X5
225X3
315X3
405X3 - started wearing a belt
455X1
505X3 (AMRAP set)
505X1

Block Pulls: with belt on a 3 plates stack
495X2
495X2

Speed Bench:
135X3
225X3
225X3
225X3
225X3
225X3

Squats:
225X2
315X2
405X1 - with belt
430X1
430X1
430X1

NOTES:
Decent training, I'm happy with the DL session despite it was only 3 reppers on the AMRAP. Only had 5 1/2 hours of sleep the night before. I have been working tons
on the business and at my full time gig.