Paused Squats
170x6 @7
170x6 @7.5
170x6 @7.5
Overhead Press
115x5 @8
115x5 @9
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Thread: Kameron's Lifting & Fluffy-ness
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01-07-2015, 08:05 PM #121
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01-10-2015, 06:57 PM #122
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2949
Did low volume today as I couldn't train on Friday and want to be recovered for Monday.
Squats
247.5x5 @9
235x5 @9
Bench Press
197.5x6 @9
190x6 @8
Yes, I know my ass is coming off the bench slightly as reps get harder. Going to fix it. Any tips are appreciated. Guy giving lift off is a cool ass Oly lifter.
Chin ups 3x6
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01-12-2015, 10:14 PM #123
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01-14-2015, 05:40 PM #124
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01-19-2015, 11:03 PM #125
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2949
Week 12 of PNP3
Been floating around 172 bw for sometime now. Got my belt finally! Inzer 10 mm lever belt. Had some extra time to break it in due to hip cramping the **** up on Friday and stopped me from lifting. Really wanted to as well. This training sesh showed in my bench performance. All good though. Looking forward to future numbers as always.
Squats
255x6 @9 PR
245x6 @8.5
245x6 @9
Belt feels solid.
Bench Press
200x3 @9.5
190x3 @8.5
190x3 @9.5
Terrible bench performance but focusing on keeping butt down. Felt dizzy. REALLY need to do conditioning. Will start doing it. (right?)
Deadlift
315x5 @9.5 PR
295x5 @9
This felt awkward but I think I'll get used to it.
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01-22-2015, 07:19 PM #126
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01-23-2015, 08:12 PM #127
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2949
Squats
257.5x5 @9
245x5 @8
245x5 @9
Bench Press
202.5x3 @9
190x3 @7.5
190x3 @8
190x4 @8.5
190x3 @9
I set up for the back off set and my ass was barely on bench legs were fully flexed. Was so perfect. Wish I could set up like that everytime. Gotta find out how.
Deadlift
317.5x3 @9.7 (lol)
300x3 @8
Had to go after this set, but 317.5 moved so slow. Technique feels a bit off.
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01-24-2015, 02:00 AM #128
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2949
Trying to compile a list on things I need to improve on because I know there are things that I need to improve on as they arise but over time I forget to address them. Here's what I've come up with.
Overall:
Actually doing HIIT
More volume, learning what RPE 9 really feels like
Bracing core properly
Squat
Descent speed
Keeping upper back tight
Engaging lats properly
Knees out
Exploding out of hole
Consistent walk out
Neck packing
Bench Press
Consistent setup
Ass on bench
Keeping legs and lats tight
Stop sinking and heaving for grinders
Keeping elbows under bar
Deadlift
More volume
Knees out
Engaging lats
Slower 'dropping' speed
Physique
More bicep volume
Longhead of tricep
Facepulls
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01-25-2015, 06:11 PM #129
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01-25-2015, 06:36 PM #130
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01-25-2015, 06:38 PM #131
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01-25-2015, 07:04 PM #132
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01-25-2015, 07:06 PM #133
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01-25-2015, 07:55 PM #134
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01-28-2015, 02:27 AM #135
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2949
Week 13 of PNP3
Been so pressed for time since beginning of semester, things should cool off in a week or two. Hit my top sets and a back offset for Squat/Dead. But couldn't bench because too pressed for time.... lol pun. Anyways slight changes to program, adding accessory work on main days for more bodybuilding gains.
Monday
Squat 3-6 @9 3-6% (Load Drop) 18-28 mins
Bench Press @9 5-10% (Load Drop) 20-35 mins
Deadlift 3-6 @9 2-4% (Load Drop) 18-22 mins
Overhead Tricep Extension 3-4x8
Face Pulls 2-4x10
Machine Preacher Curl 3-4x8
Tuesday
7 Min Incline DB Rows
7 Min Chin-Ups
7 Min Kneeling Cable Crunches
7 HIIT Sprints
Wednesday
Pause Squats 3-6 @8 2-3% (Repeat)
Overhead Press 3-6 @8 2-3% (Repeat)
Side Lateral Machine 2-4x8
Friday same as Monday, Saturday same as Tuesday.
TL;DR Added more bodybuilding **** and actually using given time frames for fatigues so I can better manage time. Gotta get jacked and tan. Trying to use the same movements so I can get good at them.
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01-28-2015, 10:33 PM #136
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01-31-2015, 12:57 AM #137
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2949
Squats
Emphasis on neck packing, consistent walkout
262.5x5 @9
250x5 @8
250x5 @9
First time lifting within time limit. Don't realize how long you really take until you time yourself. Glad I implemented this. I was satisfed with the consistent walkout just need to have feet planted. I'll spend another session or two on it. Neck packing could use work.
Bench Press
Emphasis on consistent set-up, ass on bench
205x3 @8.5
195x3 @7
195x3 @7.5
195x3 @8
195x3 @8.5
195x3 @9.5
Went conservative on top set so I can hit some volume. Very satisfied with set up.
Deadlift
322.5x3 @9.5
305x3 @9
Deadlifts are very tough for no reason. I am not sure why...
Preacher Curl 4x8
Face Pull 3x10
Overhead Tricep Extension 3x8
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02-03-2015, 11:57 PM #138
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02-05-2015, 12:24 AM #139
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02-07-2015, 11:24 AM #140
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2949
Squats
267.5x5 @8.5
255x5 @9
Back off set was really tough
Bench Press
207x2
195x3
195x2
No spotter on last back off and a spotter touching bar on top set was infuritating. Still working on ass on bench... Going to be a big issue. Seriously considering resetting 10% and have 100% ass on bench.
Deadlift
325x3 @9
305x3 @9
Overhead Tri Extension 3x10
Curls 3x10
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02-07-2015, 12:42 PM #141
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02-07-2015, 12:50 PM #142
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02-07-2015, 01:14 PM #143
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02-09-2015, 06:17 PM #144
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02-09-2015, 06:22 PM #145
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2949
Week 15 of PNP3
Time to start counting calories and slowly start this cut. Cut is going to last until performance significantly drops so I see how lean I can get.
Squats
270x5 @9 PR
260x5 @8.5
260x5 @9
Holy sh*t this felt amazing. I was so in the zone for the squats. Feels good.
Bench Press
195x5 @9
185x5 @8
185x5 @9
Decided to drop weight. Do longer pauses. Keep ass on bench. Working on all those. Noticed triceps aren't used to load so doing skullcrushers for awhile instead of overhead work.
Deadlift
325x2 @10
325x1 @10
Don't know why this was how it was, so just tried 325 again. Hopefully Friday goes better because intermediate programming doesn't sound fun.
Skullcrushers 3x9
Preacher Curls 3x8
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02-16-2015, 08:44 PM #146
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2949
Week 16 of PNP3 Week 1 of Cut
Wasn't able to lift Friday or Sat last week, but, starting a cut that I think is going to last till about 10-12% and then I'm going to recomp for a bit.
Squats
275x5 @9 PR
265x5 @8.5
265x3 @9.5
Huge PR for me and am very happy with it. ****ed up on last bak off set, shoulda called it after 2nd one.
Bench Press
195x4 @9
185x4 @8
185x4 @8
185x4 @9
Deadlift
325x0
Couldn't even get this off the floor... will see how Friday goes.
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02-17-2015, 11:32 PM #147
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02-17-2015, 11:52 PM #148
Just looking at that deadlift video, make sure you think to yourself to drive both knees outward. Your right knee caves in slightly as you start each rep and that's why you pull it up at that angle. Keep both knees out with put you in a stronger position (as your body won't have to readjust and you'll be pulling straight up) and stop the "fight" for balance.
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02-17-2015, 11:55 PM #149
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02-18-2015, 08:17 AM #150
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