In. Good luck on progression bro
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Thread: Kameron's Lifting & Fluffy-ness
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09-06-2014, 12:43 PM #31
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09-06-2014, 03:28 PM #32
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09-06-2014, 03:33 PM #33
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2950
Went in an did what I didn't do yesterday.
Bench Press
160x6 @7
160x6 @7
160x6 @7.5
160x6 @7.5
160x6 @8 (?)
Gets hard to rest RPE as usual, but will come with time.
Sumo Deadlifts
250x6 @8.5
250x6 @9
They must've temporarily raised the gravity when I did these sets or something. Very heavy for no real reason. Even felt like form was improving. Need to workout on bring hips forward during lockout to not put so much pressure on knees.
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09-08-2014, 10:57 PM #34
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2950
Squats
205x6 @7.5
205x6 @7.5
205x6 @8
These felt like 205. Kind of stepping stone for me... last progression everything post 205 felt like 205. Hopefully that happens again.
Bench Press
165x6 @7
165x6 @7
165x6 @7.5
165x6 @7
165x6 @7
3rd set felt heavier than normal so got a spotter in order to keep tight. Made 165 fly up. Kinda weird thinking I'm about to be benching my bodyweight for reps again so soon. Also very important, learned proper leg drive from a powerlifter at gym who was spotting me. Will apply next workout.
However, after these I felt completely gassed again. I attempted sumo deadlifts and again all my joints, hips, knees, felt extremely achey and felt disoriented. Going to definitely try and get more micronutrients and better conditioning to limit all those factors and use tomorrow as a way to really get form down seeing as its a mobility day. Hopefully this will help a lot as I seriously hate skipping out on deadlifts especially on a cut while following a structured program.
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09-11-2014, 04:34 PM #35
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09-12-2014, 09:15 PM #36
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09-16-2014, 12:39 AM #37
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2950
Week 3 of PNP Phase 2, Week 5 of Cut
Kinda been numbering these wrong, this should be it, as I'm starting week 5 of cut and have completed 4 weeks. 168-169 scale weight, 13.6% bodyfat using naval method. Big bodyfat drop, will not be surprised if it's not much more next week.
Still recovering from this illness, decided I need to get in this training session for mental health and also retaining muscle mass.
Squats
210x5 @8.5
210x5 @9
210x5 @9
Considering this was a workout at about the time I go to sleep, I'm satisfied with these numbers and am more than happy to take a 2.5lb increase instead of 5 as I ease into these new romaleos. Really wanted to record but phone was dead.
Bench Press
170x5 @8.5
170x5 @8.5
170x5 @8.5
170x5 @9
170x5 @9
I didn't have a spotter again so I played it set. REALLY need to work on proper leg drive and not panicing when pausing on chest. Aside from again, satisfied.
Conventional Deadlifts
255x5 @8.5
255x5 @8.5
So first time doing these again in awhile, decided they'd be best for overall development and sumo posses lots of risk. Didn't attempt 6th rep because was getting used to stance again and hips felt slightly awkward. May just take the 5 lb jump on these. No RPE increase because had huge rest break because guy wouldn't stop talking to me.
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09-17-2014, 09:47 PM #38
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09-20-2014, 09:55 PM #39
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09-24-2014, 07:48 PM #40
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09-26-2014, 05:17 PM #41
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09-27-2014, 04:41 AM #42
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09-28-2014, 01:40 PM #43
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09-28-2014, 10:32 PM #44
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09-29-2014, 08:34 PM #45
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09-29-2014, 08:38 PM #46
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2950
Week 5 of PNP Phase 2, Week 7 of Cut
Squats
227.5x5 @9
227.5x4 @9
227.5x3 @9
Really thought I could have gotten 4th rep but people were around me. Just going to put 230 next week because too hard to mess with microplates.
Bench Press
177.5x4 @9
177.5x4 @9
177.5x4 @9
177.5x4 @8
177.5x4 @8.5
First 3 sets I didn't have a spotter and lost tightness. First set my grip was off so I only got 4 and screwed up entire session. Nonetheless I still got 4 reps. RPE dropped when I got spotter.
Sumo Deadlifts
267.5x5 @8.5
267.5x5 @9
Yes, still debating sumo vs conventional. Conventional just wasnt feeling it and still don't so I think I might just seriously commit to sumo. Who knows.
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10-01-2014, 06:43 PM #47
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10-04-2014, 12:13 AM #48
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2950
Squats
230x5 @8
230x4 @8.5
230x5 @9
Hip felt very tight and awkwardly enough I fell when trying to get tight under bar because bar fell off rack LOL. Nonetheless went well.
Bench Press
180x5 @8
180x5 @8
180x5 @8.5
180x5 @9
180x4 @9
Got spotter on all sets and they went amazing. During warm ups felt really weird and awkward so I didn't want to bench really, but goes to show how you feel can be a lie.
Sumo Deadlifts
270x4 @8.5
270x4 @9
Finally sumo is felling natural as I'm really focusing on pulling back and changed my foot angle. Hip felt awkward but I'm more than happy taking 2.5 lb jumps on all lifts when cutting.
Lifts from today's session, form critiques more then welcome. Don't mind the squat, guy didn't hold it horizontal.
Last edited by Kameronn; 10-04-2014 at 12:07 PM.
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10-04-2014, 03:14 AM #49
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10-05-2014, 03:15 PM #50
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10-06-2014, 10:10 PM #51
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2950
Week 6 of PNP Phase 2, Week 8 of Cut
Dropping cals slightly as I've been stuck at 168-9 for 2 weeks now. Strict 2k/day with IF.
Squats
232.5x5 @9
232.5x4 @9
232.5x4 @9.5
These we're all tough for some reason, but got the 4 reps I needed.
Bench Press
182.5x4 @10
182.5x5 @9
182.5x4 @9
182.5x4 @9
182.5x4 @9
So hit failure on bench first set for some reason. Movement felt foreign and froze on chest lol. Had to get someone to help me out. Real cool powerlifters who ended up giving me her wrist wraps which helped alot and taught me how to breathe properly and little form improvements that helped a lot.
Sumo Deadlift
275x6 @8
275x6 @8.5
These flew up like butter. Happy at sumo progression.
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10-08-2014, 09:04 PM #52
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10-10-2014, 01:36 PM #53
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2950
Squats
235x3 @9
235x3 @9.5
235x3 @9.5
These we're all tough again, heavy triple part of the program I guess. Somewhat scary. Need to move onto low-bar soon.
Bench Press
185x4 @8.5
185x4 @9
185x3 @9
183x4 @9.5
185x3 @9.5
Need to really think about cues as they make a huge difference in my bench performance.
Sumo Deadlift
280x6 @8
280x6 @8.5
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10-13-2014, 05:15 PM #54
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2950
Week 7 of PNP Phase 2, Week 9 of Cut
167 scale weight this morning finally. Very hard mentally to maintain the 2k calories but doing it. 12.6% bf according to calc but don't look it tbh. First session with low-bar squats as I need to at least get 5 lbs/week on squat to hit goal.
Low-bar Squats
231x4 @8.5
231x4 @8.5
231x4 @9
Hard to asses RPE on these because slight form adjustments make huge difference learning new exercise. Need to record to see depth and other form errors. Felt strong though and sat okay on back, wrists needed to be wrapped.
Bench Press
186x4 @8.5
186x5 @10
186x4 @8.5
186x4 @9
186x3 @10
Terrible bench session as spotters were acting a fool and giving me terrible hand offs and had a ONE MORE REP type spotter for some. Unsatisfied with these numbers but what can you do.
Sumo Deadlift
285x5 @8.5
285x5 @9
Didn't feel like a 6th rep would be RPE 9 so I settled for 5 this time.
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10-16-2014, 01:37 AM #55
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10-17-2014, 07:16 PM #56
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2950
Low-bar Squats
240x4 @8.5
240x4 @9
240x4 @9
Solid squats. Learned that I hit depth which is huge plus.
Bench Press
187.5x4 @8
187.5x5 @9
187.5x4 @9
187.5x4 @9.5
187.5x4 @10
Great bench session. 190 here I come.
Sumo Deadlift
290x4 @9
290x3 @10
Terrible, feel like I have never done these before. Oh well. Gotta fix things.
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10-20-2014, 10:49 PM #57
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2950
Week 8 of PNP Phase 2, Week 10 of Cut
166 on scale, 11.8% bf now? I guess going to cut to 8 according to naval method because still look like chit.
Squats
242.5x4 @8.5
242.5x4 @9
242.5x4 @9.5
Squats were very taxing on me today probably because little sleep. Oh forgot microplates so I used the heavier plates today.
Bench Press
190x4 @8
190x4 @8.5
190x4 @9
190x4 @9.5
190x3 @10
Typical scenario as last time, going to cut losses and increase by 1 lb. Still need to work on butt on bench.
Sumo Deadlift
292.5x4 @9
292.5x4 @9
I was gassed after these, glad I got it done.
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10-22-2014, 08:21 PM #58
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10-24-2014, 11:36 PM #59
- Join Date: Jul 2013
- Location: California, United States
- Age: 27
- Posts: 2,012
- Rep Power: 2950
Squats
245x5 @9 PR
245x4 @9
245x4 @9.5
Had to leave after 2nd set and come back few hours later lol. But PR!
Bench Press
191x3 @9
191x3 @9
191x3 @9.5
191x2 @10
191x1 @10
So I hit failure... not sure what if I'm going to try weights again on Monday or not.
Sumo Deadlift
295x5 @9 PR
295x4 @10
Hit failure on that last set lolLast edited by Kameronn; 10-25-2014 at 01:57 PM.
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10-30-2014, 02:28 AM #60
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