Search:

I love stuff like rack squats. I think partial squats or anything that gets you above your max are way underrated for squats.

Fever down and feeling better. Not 100% but doing okay.

08/17
Beltless ATG highbar: 420 for 6x2
Pinch DL & hold: 47.5x8s,6s,5s

Tomorrow should be OHP and pronation.

08/16
Sledgehammer DL: (10cm)x30s,29s,20s
EZ-bar curls: 125x1,2,3 -- better quality reps, good to focus
Grippers: #2.5x3,1, #2x10

Still a bit sick, but tomorrow I'll restart RSR with a new max...

So, day after my triumphant RSR turnaround on the 2nd, I got super sick. Like fever nightmare exorcist vomitting 'am I going to die like this' sick.

I am still sick almost two weeks later. I was...

07/27 - Russian Squat Routine Day 12/18
Beltless ATG highbar: 455 for 4x4

Absolutely brutal. Coming in tired and (lightly) grinding most of the reps. Last rep was decent speed overall but this...

07/24 - Russian Squat Routine Day 11/18
Beltless ATG highbar: 405 for 6x2

This one was brutal. Harder than day 10, haha. I was still very much beat up from last session. Kind of nervous for day...

07/21 - Russian Squat Routine Day 10/18
Beltless ATG highbar: 430 for 5x5
Pinch DL & hold: 47.5x12s,12s,10s

Alright! Happy to hit this session. Think this puts me close to my December level.
...

07/20
Bench: 300 for 3x5
Sledgehammer DL: (9cm) for 3x30s

Tomorrow squat + pinch, next day pull ups + curls.

07/19 - Russian Squat Routine Day 9/18
Beltless ATG highbar: 405 for 6x2
Wrist roller hold: 70 for 3x15s

Today was tough! Probably the most beat up 6x2 day yet, and this time my left knee ached...

07/16 - Russian Squat Routine Day 8/18
Beltless ATG highbar: 405 for 6x6

Awesome! Whenever I run RSR this is my first major checkpoint. If I made it at least here I feel I've done some good work....

07/14
Seal row: 245 for 3x5
Sledgehammer pronation: 7.5 for 5x10 -- 5, 2.5, clip

07/13 - Russian Squat Routine Day 7/18
Beltless ATG highbar: 405 for 6x2
Grippers: #2.5x5,1,1 -- no idea what happened the other two sets, probably still setting badly


Wow, squats felt good...

07/11 - Russian Squat Routine Day 6/18
Beltless ATG highbar: 405 for 6x5
EZ-bar curls: 115 for 3x5

Started harder and ended easier than I expected! I'm definitely squeezing up closer to my limit...

07/10
Pull ups: 95 for 3x5
Pinch DL & hold: 47.5 for 8s, 10s, 9s

07/09 - Russian Squat Routine Day 5/18
Beltless ATG highbar: 405 for 6x2
Sledgehammer DL: (9cm)x30s, 30s, 24s

Same old. Felt heavy and tired (though not nearly as bad as the 6x2 days have been...

07/08
Bench: 295 for 3x5
Wrist roller hold: 70x15s, 9s, 10s

07/06 - Russian Squat Routine Day 4/18
Beltless ATG highbar: 405 for 6x4

Felt really good! First set was my easiest of the routine yet, but I lost a lot of steam across six sets and had a...

07/05
Seal row: 235 for 3x8
Sledgehammer pronation: 5 for 5x10
- tried 2.5, 2.5, clip and it was too easy
- tried clip, 2.5, 2.5, clip and it was better

07/04 - Russian Squat Routine Day 3/18
Beltless ATG highbar: 405 for 6x2
Grippers: #2.5x2,1,2 -- still awful at set up

07/01 - Russian Squat Routine Day 2/18
Beltless ATG highbar: 405 for 6x3
Overhead press: 190 for 2x3 + 190x5
Pull ups: 90 for 3x6
EZ-bar curls: 110 for 3x5

Was pretty sore from last session...