Smash Fuarking Weight

[lewdog_5]

I remember a post where you stated you didn't like Pin Squats.

Why the change of heart and including them in your program?

[RipCJ]

I remember a post where you stated you didn't like Pin Squats.

Why the change of heart and including them in your program?

Link? I had never performed a pin squat prior to Sunday.

Pin squats fill the role as the main supplemental squat exercise for this block. Last block was 2 count paused squats.

[lewdog_5]

Squats always look good.

But have you ever considered adding in some Pin Squats (even light weight) set at the depth you want to squat? I personally just love heavy Pin Squats as well for explosion out of the hole. The pin squats could help you to feel the correct dept measurement with a transition over to less depth on your regular squats. You still look a touch too low in that video if your goal is wanting parallel.

Found this post from 8/26/17. Missed the squat goal by 5 lb (injured on 11/5/17) with almost 2 months to spare. Hit the bench goal on 11/13/17. I stopped weighing myself when I switched from my company gym to the powerlifting gym (getting a scale soon) - I think the highest I got up to was around 197 lbs. Stupid injuries.



Thanks. I think my depth over the past few sessions has been better after really focusing on cutting it at the right spot for every rep. Haven't considered any accessories like that, but maybe in the future - nothing but plan old squat until I get back on the platform.

Back from January. I suggested them to help your depth problem. Maybe like was the wrong word. Just you weren't considering them I guess.....maybe because you didn't know you liked them. lol

[RipCJ]

Back from January. I suggested them to help your depth problem. Maybe like was the wrong word. Just you weren't considering them I guess.....maybe because you didn't know you liked them. lol

Nice find!

Yup, it would have been useful if I listened to your advice in January, although I would have had the slightest clue how to program them into my training properly.

I did start using a box (stopping a hair above) to correct the sinking issue in March, which was useful. Those, including pin and paused squats, are certainly great supplemental exercises to address the problem. I used the box for about a month.

[RipCJ]

Squat
45x5,5
135x5
225x3
315x2
405x1
455x1
485x1 @ 6
515x1 @ 7
525x1 @ 8
480x4,4,4,4

Press
45x5,5
95x3
135x2
165x1
185x1 @ 7
195x1 @ 8
180x3,3,3

3ct Bench Press
45x5,5
95x5
135x3
185x2
230x6 @ 6
235x6 @ 7
240x6 @ 8
240x6 @ 8.5
230x6 @ 8

Notes
Felt REALLY ****ING strong. Huge jump on squats from last week's 1 @ 8.

2:35

[lewdog_5]

Squat
45x5,5
135x5
225x3
315x2
405x1
455x1
485x1 @ 6
515x1 @ 7
525x1 @ 8
480x4,4,4,4

Press
45x5,5
95x3
135x2
165x1
185x1 @ 7
195x1 @ 8
180x3,3,3

3ct Bench Press
45x5,5
95x5
135x3
185x2
230x6 @ 6
235x6 @ 7
240x6 @ 8
240x6 @ 8.5
230x6 @ 8

Notes
Felt REALLY ****ING strong. Huge jump on squats from last week's 1 @ 8.

2:35

2.5 hours on that workout? Damn!

[RipCJ]

Deadlift
135x5
225x3
315x2
405x1
455x1
495x1
515x1 @ 7
530x1 @ 8
465x4,4,4,4

Bench Press
45x5,5
95x5
135x3
185x2
225x1
275x1
305x1
315x1 @ 7
320x1 @ 8
295x3,3,3

2ct Leg Press
90x6
200x6
290x6
340x6 @ 6
370x6 @ 7
400x6 @ 8
400x6 @ 8
400x6 @ 8

Notes
After how heavy the 465 sets felt, I realized I used the wrong percentages on squat the other day (480x4x4 should’ve been 460x4x4 - whoops). Everything is moving up at a great pace.

2:30

[JiP]

Accidentally loading 20lbs extra and still getting all the reps is pretty awesome.

[RipCJ]

Pin Squat
45x5,5
135x5
225x3
315x2
365x1
390x3 @ 7
410x3 @ 8
435x3 @ 9
415x3

TnG Bench Press
45x5,5
95x5
135x3
185x2
225x1
255x1
280x3 @ 7
290x3 @ 8
310x3 @ 9
295x3

Wide Grip Bench Press
45x5,5
95x5
135x3
185x2
225x1
245x6 @ 6
260x6 @ 7
275x6 @ 8
270x6 @ 8
265x6 @ 8

Notes
Almost didn’t train last night. Reminder: always train when you’re doubting yourself.

2:05

[RipCJ]

2.5 hours on that workout? Damn!

Had a few 3+ hour marathon sessions in June.

Accidentally loading 20lbs extra and still getting all the reps is pretty awesome.

Feelsgoodman.jpeg

[RipCJ]

Paused Deadlift
135x5
225x3
315x2
405x1
430x3 @ 7
450x3 @ 8
470x3 @ 9
405x3

2ct Bench Press
45x5,5
95x5
135x3
185x2
225x1
255x1
280x3 @ 7
290x3 @ 8
295x3 @ 9
280x3

2" Deficit SLDL
135x6
225x6
245x6
265x6 @ 6
285x6 @ 7
305x6 @ 8
305x6 @ 8
305x6 @ 8

Notes
Do not train three days in a row. Pauses were too quick.

2:05

[RipCJ]

Squat
45x5,5
135x5
225x3
315x2
405x1
455x1
495x1
530x1 @ 7
540x1 @ 8
475x4,3*

Press
45x5,5
95x3
135x2
170x1
190x1 @ 7
200x1 @ 8
185x3,3,3

3ct Bench Press
45x5,5
95x5
135x3
185x2
225x6 @ 6
235x6 @ 7
245x6 @ 8
245x6 @ 8
240x6 @ 8

Notes
*Shorts ripped on the second set of 475. Didn't think Nike running shorts would ever rip...

2:20

[JiP]

Get some leggings dude. Total freedom of movement. Makes deadlifting easier on the shins as well, also keeps blood off the bar.

[RipCJ]

Squat
45x5,5
135x5
225x3
315x2
405x1
455x1
495x1 @ 7
520x1 @ 8
475x3,3,3

Press
45x5,5
95x3
135x2
175x1 @ 7
190x1 @ 8.5
180x2,2,2

Close Grip Bench Press
45x5,5
95x5
135x3
185x6
195x6
205x6 @ 6
215x6 @ 7
230x6 @ 8
230x6 @ 8
230x6 @ 8

Notes
Two week layoff due to a vacation in which I ate nothing but ****ty food and drank many pints per day. I have never had a better training session after extended time off.

2:25

[RipCJ]

Bike
20:00

Pull-ups
BWx10,10,10,10

BB Curl
45x10
85x6,6,6,6

Hanging Leg Raises
BWx8,8,7,5

Notes
First GPP session since the first week of BBM programming (5/30), when I said GPP 2x/week is the goal...

1:00

[RipCJ]

Get some leggings dude. Total freedom of movement. Makes deadlifting easier on the shins as well, also keeps blood off the bar.

Got a few of those that I typically wear in the winter.

Have yet to bleed from deadlifts actually - probably a good indicator as to why the bar consistently comes forward at the start of most of my reps (which I need to fix). I always wear long socks when pulling.

[RipCJ]

Deadlift
135x5
225x3
315x2
405x1
495x1
535x1 @ 7
545x1 @ 8
500x3,3,3

Bench Press
45x5,5
95x5
135x3
185x2
225x1
275x1
315x1 @ 8
305x2,2,2

Leg Press
90x6
200x6
290x6
400x6 @ 6
420x6 @ 7
450x6 @ 8
450x6 @ 8
450x6 @ 8

Notes
Another surprisingly strong session. Haven't deadlifted or benched since 7/20 (nearly 3 weeks). Deadlift is +15 bench press is -5. This was my first deadlift session in which I jumped from 405 to 495 for warm-ups, another sign of strength progress. 545 is the most I've ever pulled in training. 500 moved very nicely.

2:10

[JiP]

Great pulling. Must have felt great to load 500 up for rep work.

[RipCJ]

Great pulling. Must have felt great to load 500 up for rep work.

Thank you very much! Feeling excellent given the 2 week layoff, which is quite the anomaly.

I will be working up to singles @ 10 next week on squat, press, deadlift and bench press. Should be a good time.

[RipCJ]

Beltless Squat
45x5,5
135x5
225x3
315x2
405x1
445x1
475x1 @ 8
475x2 @ 9
450x2,2

TnG Bench Press
45x5,5
95x5
135x3
185x2
225x1
275x1
295x1
315x1 @ 8
315x2 @ 9
300x2,2

Incline Bench
45x5,5
95x5
135x3
155x6
175x6 @ 6
185x6 @ 7
205x6 @ 8
205x6 @ 8
205x6 @ 8

Notes
Felt very fatigued.

2:10

[RipCJ]

2" Deficit Deadlift
132x5
220x3
308x2
407x1
451x1 @ 8
451x2 @ 9
429x2,2

Pin Bench Press
45x5,5
110x5
176x3
220x2
264x1
286x1
308x1 @ 8
308x2 @ 9
293x2,2

Barbell Row
132x6
187x6
220x6 @ 6
231x6 @ 7
242x6 @ 8

Notes
Was out of town this weekend and trained at a CrossFit gym. Thankfully it was during open gym hours and I had the whole place to myself. First time using KG plates in training.

2:00

[RipCJ]

Squat
45x5,5
135x5
225x3
315x2
405x1
495x1 @ 8
520x1 @ 9
545x1 @ 10

Press
45x5,5
95x3
135x2
185x1 @ 8
195x1 @ 9
210x0

Notes
Terrible performance today. Was out of town this weekend (trained Saturday morning at least), but Saturday afternoon/night was quite the bender. Awful hangover all day Sunday with some traveling and stayed home from work on Monday to catch up on sleep. When I type it out like that, I'm not surprised about this. Was really hoping to hit 585/225 @ 10 today. Whatever - I hit a really easy 540x1 @ 8 a few weeks back, so I think I'm good for 585 in a better situation. I need to get my **** together if I want to perform at a higher level. USAPL Raw Nationals is just under two months away now. Summer traveling is wrapping up (one last trip over LDW - will be training during that, however), so I will be having a less chaotic life until the competition.

1:15

[RipCJ]

Bench Press
45x5,5
95x5
135x3
185x2
225x1
275x1
315x1
335x1 @ 7.5
350x1 @ 10
355x0

Notes
I need about tree fiddy.

0:30

[RipCJ]

Deadlift
135x5
225x4
315x3
405x2
495x1
540x1 @ 8
570x1 @ 9
600x1 @ 10

Notes
First time with 600 on the bar, so excuse the hitch - I wasn't going to let that one down.

0:45

[RipCJ]

Squat
45x5,5
135x5
225x3
315x2
405x1
455x1
495x1 @ 8
435x6 @ 9
395x6,6

Press
45x5,5
95x5
135x3
165x1
185x1 @ 8
165x6 @ 9
155x6,6

DB Incline Press
40x12
50x12
60x15
60x5,5,5,5,5 @ 20 sec

Notes
****. Another ****ty session due to things that are 100% in my control - went out drinking both Friday and Saturday nights and apparently wasn’t fully recovered. I said the exact same thing last week, but I absolutely need to take control of the small things so I can perform big. I can’t expect to be able to continue adding weight to the bar while spending so much time at the bars. Less talk, more action.

1:35

[RipCJ]

Bike
25:00

Barbell Row
135x15
155x15,15,15,15

Ab Wheel Rollout
BWx8,8,8

Cable Extension
60x15,15,15,15

DB Curl
20x17/17, 17/17, 17/17, 17/17

Notes
Ab wheel rollouts are new. And fun.

1:10

[RipCJ]

Deadlift
135x5
225x4
315x3
405x2
495x1
520x1 @ 7
550x1 @ 8
485x5 @ 9
435x6,6

Bench Press
45x5,5
95x5
135x3
185x2
225x1
275x1
295x1 @ 7
315x1 @ 8
275x6 @ 9
260x6,6

Leg Press
90x15
200x15
250x15
250x5,5,5,5,5,5,5 @ 20 sec

Notes
Much better. 485 should've been a set of 6 @ 9 (ended early, video shows I shouldn't have). Intra-workout fatigue caused bench press to be a bit weaker than expected. I like that a 315 single is considered "weak".

2:15

[JiP]

315 on a bad day is certainly good news. I am jealous of that.

[RipCJ]

High Bar Squat
45x5,5
135x5
185x3
225x2
275x8
285x8
295x8
305x8 @ 7
315x8 @ 8
325x8 @ 9

Incline Press
45x5,5
95x5
135x3
155x2
175x8
185x8 @ 7
195x8 @ 8
200x8 @ 9

DB Bench
75x12
75x5
75x3

Notes
Have not performed a high bar back squat in just over a decade. Bar position was REALLY uncomfortable. Worked up a pretty good sweat with those.

1:15

[RipCJ]

315 on a bad day is certainly good news. I am jealous of that.

Wasn't quite a "bad" day, but certainly exhausted by the time bench press came around!