Blood sweat and tears for days months and years

[JustinStephan89]

Looks as if im going to have to wait I little while longer to hit these goals.

well thats one down after today , but now that im at 280 all I can think of is the elusive 300 .

[JustinStephan89]

ATG squat + chain A -

95+a x 5
175+a x 1
245+a x 1

305+a x 3 PR

took the chains off

pinced my side on my squat rack x 1 OUCH , this really pissed me off and got my adrenaline going. I think it actually helped me get all my reps on my top set here .

315 x 6 PR

Im pretty sure I got six reps with 315 but for some reason im second guessing myself that I only got 5 . Im about 80% sure I got 6 though . Its so hard to count and lift simotaneously . Ehh either way Ill hit a good set of 8 with 315 here pretty soon .

[JustinStephan89]

band pull throughs x 15

deads (32-33mm) -

95 x 1 x 3

245 x 1
335 x 1
375 x 7 1/2 ..... 7th rep fell forward but 8th was crisp

Decent workout to get back in the groove on deadlifting . I was at about 75-80% today at best . Overall im pleased with this workout . I should bust some PRs next I deadlift for sure .

[JustinStephan89]

workout time approx 45-50 minutes

bench -

45 x 10
95 x 3
165 x 1

220 x 7 x 5
220 x 6 ..... 41 total reps

I felt all over the place with my bar path . My right shoulder is still tweaked a little bit and Ive been practicing with a broomstick for reps on bench . I think these two things are the main contributers to my unusual bar path . I was touching on my sternum opposed to my lower chest like usual .

[JustinStephan89]

shoulder cirlces to warm up forward and back

Broomstick dislocates x 8

Speed Bench -

105 x 3
125 x 3
145 x 3
150 x 3 - 53.57% 1rm
150 x 3 feet up
150 x 3 close grip @ feet up
150 x 3
150 x 3 close grip
150 x 3


Band dislocates x 15

Push ups - body x 5 x 2 .... done plyometricly


My right shoulder is still feeling funky but I havent really given it a break yet....

[Shrug_Abuse]

hopefully its not going to be a big problem, good numbers going on here and solid workouts for sure keep it up

[JustinStephan89]

Im at about 85% Im feeling a bit sluggish maybe because of the weather . Either way here it is ...

I started with broomstick squats alternating back and forth between toes pointed at 45 degrees and toes forward for around 6 reps of each .

Squats -

175 x 1
255 x 1 - 100lbs pr
315 x un rack and the weights slid loose

315 x 2 - 4 reps or 20lbs pr
320 x 2 - 3 reps pr or 15lbs

Leg Exstentions -

chain A x 18
2x chain A x 15 and a few extra with my left leg

Pause Squats -
approx 2 second pause in the hole
270 x 2
270 x 6 ............. these are really good for your core becuase thats the main thing you have to focus on while performing such long/slow reps so you dont topple over . I really like controlled feeling this variation of the squat provides . One last benefit I notice is performing my reps like this seems to save my knees a bit compared to doing my heaviest effort bouncing out of the hole .

[JustinStephan89]

Bench -

105 x 3
175 x 1

220 x 11 PR + 1rep ... just barely missed 12th rep
230 X 7


Dead Lift -

175 x 1

315 x 1

405 x 1 - 55

my back felt vulnerable because my belt was still loose


395 x 5 - 10lbs pr .. minimal heel shaking

400 x 6 - 2lbs pr .... slight heel shaking

430 x 1 - 30 pr


solid workout , The 430 was a textbook lift even after all the other heavy work

[JustinStephan89]

Bench -

45 x 3 x 3

switched out bars , I wanted to try using my oly lifting bar for bench to see if the reduced circumfrence would aid in lifting more weight

135 x 2 x 2 felt akward

205 x 1

235 x 3

switched back to regular chrome 32/33mm bar

235 x 5 - 1 rep pr
230 x 5 - 2 reps pr
225 x 8 - 1 rep pr
215 x 10 ....... missed 11th rep - 1 rep pr


pretty solid workout , after switching back to my regular bench bar I was able to focus on my form and translate that into quick rythmic reps .

[BULL RUSH 42]

Nice workout im trying to get 300 on bench within the next 3 month but the number is just so intimidating.

[JustinStephan89]

ATG Squats -

95 x 5
200 x 2
300 x 1
335 x 4 PR + 2 reps felt like I could have hit a few more
360 x 1 PR +5lbs ....easy
370 x 1 PR +15lbs ..... this lift was harder than the 360 , I was seeing stars from the shock of handling such a heavy squat + I was pretty worn out already .

[JustinStephan89]

Today benching with 95lbs was pinching something in my right shoulder so I stopped there and went to deads even though I have had a wicked fever and cold the last 4-5 days .

SL

Deadlifts -

95 x 2
285 x 1
375 x 1

410 x 4 + 6-10 second hold at lockout PR
400 x 2 + 5 second hold at lockout -4 reps and 2lbs pr

standing on 5lb plates - 400 x 1

Today was a very sub par workout but Im running on only around 4 hours of sleep so Im happy with the work I got in . One thing I noticed today is my bar speed is slowing down drastically from deadlift workout to workout . I need to start incorporating some speed deads with around 250 or so to re-gain my quickness.

[JustinStephan89]

Im back

Benchage -

45 x 10
95 x 3
165 x 1
225 x 1
235 x 7 PR + 1 rep
250 x 4 pr match
255 x 3 pr match
260 x 2 pr match


Squatage -

45 x 3
105 x 3

2 count pause in hole - 245 x 2

back to regular squats -

275 x 13 PR + 5lbs

Kind of a weak pr considering ive done 300 x 10 but Im really sick and I was having a hard time breathing around 10 reps

[BalancedPower]

Hey this is Justin Stephan . I just wanted to drop by all let everyone know I havent quit lifting or anything But Instead just stopped posting because right now im cutting weight and just lifting to maintain my #s . I will be back in a few months re-vamped and with much higher stats though you can count on that .