How pezking got his wheels back

[pezking7p]

A heavy deadlift PR is a very good PR

Thank you, sir. I agree.

Nice job on the deadlift PR, should be closing in on a 4 plate deadlift.

You've seriously never weighed 190?

I reckon a 4 plate DL is near.

I’ve weighed 187 a few times, right before cutting. But never over that.

[TnTNZ]

4 plate near? BS, you could do it now, IT'S A MINDSET!!

But your lifts are going real well, squats, on point, DL ... prs are gold. Bench... you get a PR you godamn well celebrate that sh!t.

[pezking7p]

Back Squat:
265x8 PR
265x8
265x7
265x6
265x5
—@7.5-8


Bench:
185x6
185x6
185x6
185x6
185x5
—@8-9.5


Deadlift:
290x6
290x6
290x6
—@6.5-7


CG Bench:
138x12
138x12
138x11
--@8. PR


Notes:

morning bw: 189.2 lb. Belt still easily on 3rd hole.

Squats were strong again, but I lost a lot of steam on set #4. I put my belt on the 2nd hole and that was a mistake. Totally ****ed me up.

My forearm is hurting me quite badly on bench press still. I narrowed up my grip to pinky on the inside of the ring and that helped a lot. I moved back to ring finger on the ring after 2 sets and it felt better, but still not great.

Deadlifts still going strong on volume day. Working on upper back tension off the floor.

I've got maybe 4-6 more weeks of this program if my arm holds out. Then I'm going to be doing 3 weeks of stuff that doesn't mess up my elbow at all. Then on to the next one, whatever that may be. But that's getting on towards end of the year. ****. Time flies.

Cheers.

[pezking7p]

All lifts are AMRAP in 7 minutes unless otherwise noted.

BB Seal Row:
142x61


Hanging Leg Raise:
BW x58


Band Pullaparts:
Black Band x25 +12/12/10
—myo reps


EZ Curl:
67x48


Bike:
20 min LISS


Notes:

morning bw: 189.4 lbs.

Back feels giant after all this.

Cheers.

[sooby]

strong squatting brah

[pezking7p]

front squat:
200x2
200x2
200x2
—@7


long pause bench:
185x2
185x2
185x2


nordic curl:
bw x10
bw x8
bw x8
—Black band assist.


lying tricep extension:
73x12
73x12
73x11
—PR?


notes:

morning bw: 189.4 lbs. belt easily in 3rd hole.

Weights up, reps down on squats and bench here. I rushed rest times a bit so I don’t piss around all night lifting on a light day so that may have had an impact slightly.

Tricep extensions continue to go up in weight easily.

Heavy day tomorrow. 325/223/365. Should be PRs across the board.

Cheers.

[Squid24]

Looking good in here...

[pezking7p]

Back Squat:
325x3 @9.5 PR
300x3
300x3


Bench:
223x1 @9.5
210x2
210x2


Deadlift:
365x2 @9


dumbbell bench:
60x12
60x12
60x12
60x11
60x11


Notes:

morning bw: 189.0. belt slips very easily into third hole.

As usual. Squats good. Bench not so good. Deadlift good. Though I think I rushed deadlift. Back wasn’t holding it’s weight so I only pulled 2 reps.

Changing bench programming next week to be lighter overall.

Cheers.

[Cheap5.0]

Yeah Pez! Excellent progress in the last few months.

[pezking7p]

Back Squat:
268x7
268x7
268x6
268x6
268x5
—@8


Bench:
195x1 @7
205x1 @8
165x5 (x8)
—Last set rpe @7. 2-3 min rest.


Deadlift:
295x6
295x6
295x6
—@6.5-7


CG Bench:
140x11
140x10
140x10
--@8.


Notes:

morning bw: ???.? lb. Belt slightly harder to get into 3rd hole.

Just feel like trash today overall. Probably many variables but squats were not perky at all.

Bench programming has been modified to be much lighter over all until I can get technique locked in. Today’s top single was trash. Backoffs at 165 feel ridiculously easy but technique was 90%+ on every rep and that’s where I need to be.

Deadlift felt tight. Weight kinda getting in front of me on later sets/reps.

Cheers.

[Squid24]

You got micro plates? I thought I found some, but read it wrong....lol. So now I have extra 2.5 lb plates...lol

[jshaw5]

You got micro plates? I thought I found some, but read it wrong....lol. So now I have extra 2.5 lb plates...lol

I picked up some 2.125" inner diamter washers from McMaster-Carr. They cost like $2 and weight about 10oz each. If you grab 4 you can go down to 2.5 lb increaments, or pick up 6 and go down to 1.25 lb increments.

It's been a while, but I think it's these...

http://www.mcmaster.com/#91081a046

[pezking7p]

split into two days because life and nausea


Day 1:

Back Squat:
250x8
250x8
250x8
250x8
250x7
—@6.5-8. So nauseated after this.


Day 2:

Bench:
195x1 @6
210x1 @7.5
168x5 (x8)


BB Row:
185x5 (x10)
185x3
185x2
—30-60s rests


BB Curl:
85x5
85x5
85x5 +3/3/1
—last set myo reps


CG Bench:
140x11
140x11
140x10


Notes:

morning bw: 187.4 lb

Continuing the trend of dropping rpe and increasing reps. Workload is up immensely on volume day. I was short time yesterday so I had to finish volume day today. As such I skipped deadlifts and did B.B. rows instead of a chest supported variation.

Cheers.

[Farley1324]

That's legit squat volume right there

[pezking7p]

That's legit squat volume right there

Thanks bruh. Means a lot coming from the squat nazi. And not gonna lie, doms are serious right now haha.

[pezking7p]

front squat:
195x3
195x3
195x2
—@7


long pause bench:
175x3
175x3
175x3
—@7


nordic curl:
bw x10
bw x10
bw x10
—Black band assist.


lying tricep extension:
70x12
70x12
70x11


notes:

morning bw: 187.4 lbs. belt easily in 3rd hole.

Still pretty sore from this weekends volume.

Cheers.

[Farley1324]

Thanks bruh. Means a lot coming from the squat nazi. And not gonna lie, doms are serious right now haha.

I have no doubt. Basically 5x8 @250...I just did 4x5 @265 after my 5/3/1 main sets on Saturday...still have DOMs...-15 lbs for +3 reps per set is about even I think for difficulty but a little more huffing and a little more DOMs from the volume increase...it's a hefty session and you did it as part of a full body

[pezking7p]

Back Squat:
330x1 @9.5
305x1
305x1
—bit underrecovered


Bench:
215x1 @7.5
185x4
185x4
185x4
185x4


Deadlift:
370x2 @9.5 PR


dumbbell bench:
60x12
60x12
60x11
60x8
60x10
—tough. Shorter rests.


Notes:

morning bw: 187.4 lbs. belt slips very easily into third hole.

Still a touch sore from Saturday’s squats soooo, yah lol.

Working on bench back tightness and control in the bottom of the rom.

Deadlift nearing the end of its run on doubles.

Cheers.

[EthanHun]

Ayyy nice 330 squat dog!

Wheels are back boyo

[pezking7p]

Ayyy nice 330 squat dog!

Wheels are back boyo

Roll Damn Tide!


Ok bruhs, I have been intending to do something different in order to give my elbow a break, and I'm kind of stalled on my program and have already begun changing things so I went ahead and changed things up.

I've made my first attempt at writing my own programming, It's kind of a combination of a few different concepts/programs that I've either run or have looked at (Sheiko, TSA, Tietz sub max/DUP). Focuses on: fully autoregulated intensities, heavy singles at least 1x/week, and a linearly periodized volume/intensity scheme.

No idea what will happen, I've written it all out and will tweak some as I go.




High Bar Squat:
265x1 @<6
285x1 @6.5
295x1 @8

255x4
255x4
255x4
255x4
--Supposed to be single @7.


Romanian Deadlift:
225x8
225x8
225x8
--@7 Need to increase ROM and brace harder


DB Bench:
65's x10
65's x10
65's x9
65'x x8
--@8


BB Row:
195x5
195x5
195x5
195x5
195x5
--@8


Front Squat:
155x5
155x5
155x5
--@6-7



NOTES:

Morning BW: 188.2 lb Belt easily in third hole.

High bar squats went really well, focusing on keeping weight in my quads through the middle of the ROM, making some of the reps a bit harder. Upper back bracing isn't great in this movement because it's easy to get lazy.

RDLs were pretty easy. I think I want to add more sets and increase ROM.

Front squats were tough until I put on a belt, then they were easy. I think I should belt up for these...maybe?

Cheers.

[pezking7p]

Bench Press:
220x1 @7
225x1 @8

180x5 (x8)
--last set @8.5


Inverted Row:
BW x8
+10x8
+10x8
+15x8
—bench grip


CGBP:
165x5
165x5
155x5



Hammer Curl:
30x10
30x12
30x11
30x10 +3/3/3
--last set myo


Chest Fly:
25x10
25x10
30x10
--@6-7



NOTES:

Morning BW: 188.2 lb Belt easily in third hole.

Great workout. Happy with 225x1 @8. Bench volume on this day is real.

Cheers.

[pezking7p]

Deadlift:
365x1 @8 (target RPE 7)

325x3
325x3
325x3
--last set @8


Overhead Press:
110x5
110x5
110x5
110x5
110x5
—RPE 6-7


High Bar Squat:
225x8
225x8
225x8
225x8
--RPE 6-7



NOTES:

Morning BW: 188.2 lb Belt easily in third hole.

Carrying a ton of low back fatigue into today. Cramps and pump interfered with deadlifting big time, but that's OK.

Had work phone calls all through my workout so I was distracted and cut it short.

Cheers

[pezking7p]

Bench Press:
190x5
190x5
190x5
190x5
190x5
--last set @8


Inverted Row:
+25x5
+25x5
+25x5
+25x5
+25x5
—bench grip


CGBP:
145x8
145x8
145x8
--Last set RPE @7


OH Band Tricep Extensions:
Black x10
Black x10
Black x10





NOTES:

Morning BW: 188.6 lb

190x5 felt great. Groove just got better and better through the night. This is definitely my best ever 5x5 on bench, an zero elbow pain to boot. I guess the switch to high bar paid off very quickly.

Had to finish this up in the dark as our power went out. I worried about doing too much pressing volume on this day, but I forgot that I don't bench Saturday I bench Sunday so I have 3 rest days. Should probably increase tricep intensity to LTEs or add a set or two of CGBP.

Cheers.

[pezking7p]

High Bar Squat:
295x1 @6.5
305x1 @8

260x4
260x4
260x4
260x4
--Last set @7.5


Romanian Deadlift:
225x8
225x8
225x8
225x8



DB Bench:
65's x10
65's x10
65's x19
65'x x8
--@7-8


BB Row:
190x5
190x5
190x5
190x5
190x8
--@7-8


Front Squat:
160x5
160x5
160x5
--@6-7



NOTES:

Morning BW: ??? Belt need some force to go into 3rd hole but I was also pretty bloated at the start of the session. Later on, after some burps, it was a bit easier.

Added a set of RDLs. Last week my upper and lower back were trashed after this session so of course I added volume. This week felt ridiculously easy on the RDL work though so we'll see how tomorrow feels.

Cheers.

[pezking7p]

Bench Press:
210x1 @<6
230x1 @8.5

185x5 (x8)
--last set @9


Inverted Row:
+13 x8
+13 x8
+13 x8
+13 x8
—bench grip


CGBP:
155x5
155x5
155x5



Hammer Curl:
30x12
30x12
30x12
30x12
--last set myo


Chest Fly:
30x10
30x10
30x10
--@7-8



NOTES:

Morning BW: 189.2 lb

Great ramp up to 230x1 on bench. It looked smooth and fast, pause was a bit short though. Backoffs got extremely tough by set 7-8.

Accessory work went smoothly. Nothing much to comment on.

Weight back on the rise, smooth and steady towards 190 lbs and beyond.

Cheers.

[pezking7p]

Deadlift:
370x1 @8

335x3
335x3
335x3
--last set @8.5


Overhead Press:
110x5
110x5
110x5
110x5
110x5
—RPE 6-7


High Bar Squat:
225x8
225x8
225x8
225x8
225x8
--RPE 8


[b]Chin ups:
BW x8 +3/3
—myo reps


[b]Nordic Curl:
BW x9 +2/1
—myo reps


NOTES:

Morning BW: 188.8 lb Belt easily in third hole.

Deadlifts were pretty good. I got my back flatness up to a new level on backoffs. Need to maintain that.

Squats and accessories were pure torture. Sat here for 45 minutes and finally cooling off and headache/nausea fading away.

Intensification starts next week.

Cheers.

[pezking7p]

Bench Press:
225x1 @7.5

195x5
195x5
195x5
195x5
195x5
--last set @8.5. 5x5 PR.


Seated Low Row:
185x8
205x6
205x6
205x6
205x9



CGBP:
145x8
155x8
165x7 @8
155x8 @8.5



Lying Tricep Extensions:
75x10
65x10
65x10
65x10




NOTES:

Morning BW: 188.0 lb

Worked out in a public gym near my work today due to scheduling issues. Bench was slippery so I didn't push leg drive. Funny story, the one time I tried to drive on warmups, my feet slipped, so that was odd. Anyway 225 moved great, 195x5x5 is a paused PR. Setup is getting tighter.

Only other item of note is that CGBP was pretty hot today as well, despite a pretty tough 5x5. Excited to see where this block ends up.

Cheers.

[pezking7p]

High Bar Squat:
295x1 @7
305x1 @8.25

280x3
280x3
280x3
280x3
--Last set @8.5


Romanian Deadlift:
225x8
230x8
235x8
240x8



DB Bench:
65's x10
65's x10
65's x10
65'x x10
--@7-8


BB Row:
190x5
190x5
190x5
190x5
190x8
--@7-8


Front Squat:
165x5
165x5
165x5
--@6-7



NOTES:

Morning BW: 190.4 lb Lifetime PR. Belt still easily in 3rd hole.

Squat top single was the same weight as last week and slightly slower. That's not a bad thing as last week was pretty brutal on the volume. First backoff triple was kind screwed up because I didn't take my bracing seriously. Sets after that I braced like a mofo and everything moved nice and clean.

Very pleased with weight gain. I was expecting to be well into my 4th belt hole by this point but I'm still on the 3rd with some room to go. Never been over 190 lb before, so this is new territory for me.

Cheers.

[pezking7p]

Bench Press:
225x1 @8.5
235x1 @9.5

193x4 (x7)
--last set @9


Inverted Row:
+14 x8
+14 x8
+14 x8
+14 x8
—bench grip


CGBP:
160x5
160x5
160x5
--Torched all sets


Hammer Curl:
30x12
30x12
30x12
30x12



Chest Fly:
30x10
30x10
30x10
--@7-8



NOTES:

Morning BW: 190.4 lb

I could tell right away that it wouldn't be a great bench day. That's one thing I've definitely learned from RPE training is that you really can tell a difference. Anyway, I bobbled 235 halfway up, balance slipped to my right and I struggled to correct it. I should really be able to triple 235 at this point so I'm a bit disappointed. Backoff sets varied from good to slow depending on the set. More work needed in this area.

The only real bright part of the workout was CGBP, which I completely torched on all reps.

Cheers.

[pezking7p]

Deadlift:
385x1 @9 Lifetime PR

340x3
330x3
315x3
--last set @7.5. Dropped weight because back was rounding and I didn't want it to.


Overhead Press:
135x4 +fail
120x5
120x5
120x5
120x5
—RPE 8-9.


High Bar Squat:




Chin ups:




Nordic Curl:



NOTES:

Morning BW: ??? lb Belt easily in third hole.

Honestly today was a bad day for lifting. Up early. Didn't eat well, didn't get to start lifting until 7:30 pm. The top DL pull was good. I obviously cannot complaint about a lifetime PR, but my back was shot after that.

OHP was just screwing around. I wanted to hit 135x5 but I let the last rep get in front of me and decided not to fight it.

Cut everything else short because it was late and I was hungry.

Cheers.

Cheers.[/QUOTE]