Kameron's Lifting & Fluffy-ness

[Kameronn]

Maybe, you could even look into a semi-sumo stance and see if you like that. It's all preference. Just consciously think about driving your knees out when you're pulling.

I'll give it a shot next time I pull and keep it in mind. Thanks.

[Kameronn]

Paused Squats
190x5 @8
190x5 @8
190x5 @8.5

Overhead Press
105x5 @8
105x5 @8.5

Took a jump down on these because it was stupid to be grinding out triples on a recovery day.

Side Lateral Raises 3x10

[Kameronn]

Another pressed for time workout, seems like that is going to be the theme with Friday workouts this semester.

Squats
277.5x3 @9
265x3 @7
265x3 @8
265x3 @9

Top set was tough this session but I'm okay with that. Did a few back off sets which was nice.

Bench Press
195x5 @?
185x5 @8
185x5 @8.5
185x5 @9

I had one of those spotters for top set.... I told him only lift off dont worry about spotting... only touch bar if its going down. This dude doesn't give lift off and then starts curling with every rep.

Deadlift
325x4 @9

Tried a slightly more narrow stance and really emphasized pushing knees out. This helped a lot. May try to narrow it a little more or just semi sumo.

[CWGame]

Another pressed for time workout, seems like that is going to be the theme with Friday workouts this semester.

Squats
277.5x3 @9
265x3 @7
265x3 @8
265x3 @9

Top set was tough this session but I'm okay with that. Did a few back off sets which was nice.

Bench Press
195x5 @?
185x5 @8
185x5 @8.5
185x5 @9

I had one of those spotters for top set.... I told him only lift off dont worry about spotting... only touch bar if its going down. This dude doesn't give lift off and then starts curling with every rep.

Deadlift
325x4 @9

Tried a slightly more narrow stance and really emphasized pushing knees out. This helped a lot. May try to narrow it a little more or just semi sumo.

The feels of having spotters that don't know how to spot. Thank God I have a workout partner that knows how to spot me well. Hows lifting been going man?

[Kameronn]

The feels of having spotters that don't know how to spot. Thank God I have a workout partner that knows how to spot me well. Hows lifting been going man?

Right man, I'd really like to have a training partner but theres no way to go about that unless I had a more consistent schedule or something. Liftings been going well, squat and dead increasing but bench is somewhat stagnant. Got opposite problem of you lol

[Kameronn]

The accuracy of this video hurts.

[Kameronn]

Week 17 of PNP3 Week 2 of Cut
Dropping calories 100 this week as weight loss wasn't as much as expected, but thats okay. 2150-2350 is range now.

Squats
280x5 @8.5 PR!

265x5 @8
265x5 @8.5

Holy chit, 280 felt like butter. This is a huge PR for me at an easy RPE. Noticed in clip bottom I look a bit of tightness which could be optimized.

Bench Press
200x5 @9
190x5 @8.5
190x5 @9

Set up feels solid but almost impossible to lift off myself. Don't really think its a problem.

Sumo Deadlift
330x3 @9

315x2 @10

The back off set is so tough. Knees out is tough. Everything about this is tough, but least weight was moving.

Curls 3x8
Skullcrushers 2x10

[Kameronn]

7 Min Decline Sit-Ups
7 Min Incline DB Rows
7 Min Chin-Ups
7 HIIT Box Jumps

[Jancl57]

Week 17 of PNP3 Week 2 of Cut
Dropping calories 100 this week as weight loss wasn't as much as expected, but thats okay. 2150-2350 is range now.


265x5 @8
265x5 @8.5

Holy chit, 280 felt like butter. This is a huge PR for me at an easy RPE. Noticed in clip bottom I look a bit of tightness which could be optimized.

Bench Press
200x5 @9
190x5 @8.5
190x5 @9

Set up feels solid but almost impossible to lift off myself. Don't really think its a problem.

Sumo Deadlift
330x3 @9

315x2 @10

The back off set is so tough. Knees out is tough. Everything about this is tough, but least weight was moving.

Curls 3x8
Skullcrushers 2x10

You've improved a lot since the start of your log.
Nice job on squats. for deadlifts as you know, your knees should be out more and I know it's really hard to do it. this is why I like conventional dl a lot more, I just feel uncomfortable with sumo because of knees, hand placement, tight hips. is there a big difference between your sumo and conventional?

[Kameronn]

You've improved a lot since the start of your log.
Nice job on squats. for deadlifts as you know, your knees should be out more and I know it's really hard to do it. this is why I like conventional dl a lot more, I just feel uncomfortable with sumo because of knees, hand placement, tight hips. is there a big difference between your sumo and conventional?

Thanks a lot My conventional is even worse, I'd have to work a lot of things out if I were to pull like that and for my goals, I figured giving sumo a serious go would be best and now its surpassed my covnentional by about 60 lbs even with chitty form. I think once I'm finally able to get those knees out it will be fine... just gotta find out how

[Kameronn]

Paused Squats
195x5 @8
195x5 @8.5

2-Count Bench Press
160x5 @8
160x5 @8.5

Had a headache and did 2 count bench as program says to see if rc issues stay.

[DJaRiHardstyle]

in!!!!

[Kameronn]

in!!!!

welcome brah@#$$#%)$%^*

[Kameronn]

Bench Press
202.5x3 @9
192x3 @7
192x3 @7
192x3 @7.5
192x3 @8
192x3 @8.5
192x3 @9 Volume PR

Started with bench since rack was occupied and first set was tough. Back felt stiff since I usually squat first. Nonetheless, every set after was butter. I learned NEW GRIP and CLOSER FEET PLACEMENT which did wonders. Feels good.jpg

Squat
282.5x5 @9.5
270x5 @8.5
270x5 @9.5

I really tried to keep in mind "you are not your thoughts or feelings." Tbh, if I didn't I'd probably stop at rep 4 and not have done second back off set.

Semi-Sumo Deadlift
330x3 @9

315x3 @9


Gave semi sumo a serious shot and really like feeling back involvement in lift. Top set 4th rep got out in front of me and I'm fairly confident I could have gotten 5 if I had proper form on the rep. Whatever. Also tried to keep in mind pulling backwards on backoff set which helped.

[Kameronn]

7 min Incline DB Row
7 min Chin Ups
7 min Sit-Ups

Raining so couldn't do sprints, tried bicycle sprints but bike at gym blows ass

[Kameronn]

Week 18 of PNP3 Week 3 of Cut
Cut is going well. Hunger is a big issue obviously, my body swears its maintenance is like 4k calories. Nonetheless, lost an average of 1% of bodyweight so increasing calories range to 2200-2400.

Theme for today's workout was heavy.

Squats
285x3 @9
275x3 @9

Warming up hips felt tight no matter how much I stretched them, and even warm up weights felt heavy. Tried my best not to let this impact working weight, and lifted with a lot of intensity but it just wasn't there today.

Bench Press
203x2 @10
205x3 @9
190x3 @8.5
190x3 @10

For my own mental health and programming, I couldn't let myself fail 203 and have to go to PIP1. Loaded up 205, and kept consistent in my setup, which is what I really need to learn on all lifts. Shoulder was bothering me on back off sets still, unfortunately.

Deadlift
331x3 @9
315x3 @9

Back off set went a lot smoother than top set. I really don't want to have to move on while cutting. I think I'm going to stick with semi-sumo, it feels the most natural and am able to get my knees out.

Facepulls 3x12

[DJaRiHardstyle]

For my own mental health and programming, I couldn't let myself fail 203 and have to go to PIP1.

For all the really good (and arguably, revolutionary) parts of Izzy's programming, this is definitely one of the downsides. Admittedly, my knowledge of programming is far inferior to his, but this is an issue I'm sure even he must realize he didn't pay enough attention to.

Failing once, on one movement, on one intensity day is no reason to reset all of your programming and introduce more volume. There's a wide range of variables that may contribute to something like that happening (i.e. inadequate sleep, nutrition, warming up, mood, etc.).... so much so that to immediately draw the conclusion that you're ready for more advanced programming is ludicrous.

That said, failing week after week is a telltale sign of either overreaching (which Izzy does a great job of not letting you do) or stalling out on your programming. I understand that he's trying to be proactive about it and have you advance before you get to this stage, but ONE failure?? Come on now, Izzy....

[Kameronn]

For all the really good (and arguably, revolutionary) parts of Izzy's programming, this is definitely one of the downsides. Admittedly, my knowledge of programming is far inferior to his, but this is an issue I'm sure even he must realize he didn't pay enough attention to.

Failing once, on one movement, on one intensity day is no reason to reset all of your programming and introduce more volume. There's a wide range of variables that may contribute to something like that happening (i.e. inadequate sleep, nutrition, warming up, mood, etc.).... so much so that to immediately draw the conclusion that you're ready for more advanced programming is ludicrous.

That said, failing week after week is a telltale sign of either overreaching (which Izzy does a great job of not letting you do) or stalling out on your programming. I understand that he's trying to be proactive about it and have you advance before you get to this stage, but ONE failure?? Come on now, Izzy....

I 100% agree, and debate if it does come up to either try again or take a very small reset, say 5%, and keep going.

[Kameronn]

Starting to feel fatigued in hips so these recovery days are really nice. Going to stick with 2-Count Pause Bench instead of OHP because a) more frequency benching (just a slight variation), b) helps with form integrity.

Paused Squat
200x5 @8
200x5 @8.5

2-Count Bench
160x5 @8
160x5 @8.5

7 Min DB Curls
7 Min T-Bar Rows
7 Min Ab Wheel

Experimenting with ab exercises still. Any suggestions are appreciated.

Side Lateral Raise 3x12

[Kameronn]

Squat
286x3 @9.5
275x3 @9
275x3 @9

Using the monolift for this session because rack was taken and it feels to see how much my form has improved when looking in a mirror. I kind of like it, got to see when knees began to collapse and could slam them out. Then again, I could just constantly keep my knees out but easier said than done.

Also, friend in gym asked about sleeves and said they definitely add so I should get them... oddly enough trying to get some for my bday. Getting size down on SBD instead of two. Mixed feelings on that sizing though.

Bench Press
206x3 @9.5
195x3 @9
195x3 @10

I kinda failed on last rep spotter had to grab bar. I don't think it matters too much. Was off balance anyway.

Deadlift
340x4 @9 PR

325x4 @9.5


Rewatched Izzy's videoon perfect deadlift and realized all the terrible things that come with knees caving in on sumo pulls, so I tried my best to find a stance width where I could do it. This stance felt so nice on lockout if I got my knees out properly. I felt I really could with this stance width and I still get good leverages, so I took a moderate jump. Any type of tips are still appreciated.

Curls 3x10
Face-Pulls 4x12
Skullcrushers 2x10

On a side note, I really only bold PR something when its a PR where I feel I achieved something because really every session at this point is a PR on my top sets.

[Kameronn]

Calves 3x12
Isolateral Row 7 Min
Hammer Curls 7 Min
Ab-Wheel 5 Min
Paused Beltless Deadlifts 225 7 Min
Lots of Mobility Work... 20 Mins

Ab-Wheel was difficult as fuark as core had doms still. I did the deadlifts as my HIIT because I wanted to reinforce the pattern I learned yesterday and get my knees out. Did lots of mobility work and stretching on **** thats better bothering me lately.

[DJaRiHardstyle]

Are you sure paused deadlifts are a safe exercise choice for HIIT? Sounds risky af to me.

Sumo pulls look good though.... back seems perfectly straight and the lifts are powerful. Nice job.

[Kameronn]

Are you sure paused deadlifts are a safe exercise choice for HIIT? Sounds risky af to me.

Sumo pulls look good though.... back seems perfectly straight and the lifts are powerful. Nice job.

I debated this a lot too, but I figured it'd be worth it overall for just this session to reinforce those patterns and get those positions I had in my pulling on Friday, plus it was raining outside lol.

Thanks a lot though, been really trying to focus on improving deadlift form as of lately and it feels good to be coming together.

[Kameronn]

Week 19 of PNP3 Week 3 of Cut
Had to drop calories 100 because I lost like .49% of bw, but its okay. I'm fine with moving weight fast.

Squats
290x2 @10
305x1
315x1 PR
325x1 PR!!!



I failed on 290 and wasn't having it today. I've been wanting to peak before I turn 18(March 21st) and decided this would be the day after the squat performance. I thought that I really have failed to get 3 reps on all my lifts at least once, so its probably very close if not imminent for me to move onto PIP1. Since its Monday, if I hit weights on Friday, I'll stick to PNP3 until I fail again. If I don't, then PIP1 starts Monday.

315 was my goal, and when I hit it, I decided I'd go for 325. It was a grind, but glad I got it.

Bench Press
210x1 @9
225x1 @10 PR!!!



225 was my goal and I hit it. I have no idea what was going on the rep LOL, so I called it there. It's probably due to me not having experience working with 1 rep maxes at all on any of these lifts.

Deadlift
315x1 @6.5
365x1 @8.5 PR
390x0



I feel like if I stuck to my form and wasn't fatigued I'd hit the deadlift, but nonetheless, it is what it is. I broke off floor but not nearly enough speed to get to about knees where I could have had it for sure.

Overall, very happy with lifting today.

[Kameronn]

2-Count Paused Squat
205x3 @8
205x3 @8.5

These were very heavy, but what more can I expect. Also had to use chitty rack and walk about 30 steps out.

2-Count Paused Bench
160x6 @8
160x6 @8
160x6 @8.5

7 Min Incline DB Row
7 Min Hammer Curls
7 Min Ab-Wheel
Side Lateral Raise 3x12
7 HIIT Incline Sprints

[Kameronn]

I've decided to reverse back into maintenance and eat at surplus for a short period of time instead of cutting down to 10% again and waste my time essentially.

I think I'd bulk for 2 or so months to be able to hit both physique and strength goals. If I continue cut, my novice gains or going to be cut fairly short and I'll be on a progress scheme that is slower then what I'm currently running. I'd also barely be 165 (the lower weight class) if I planned on competing. Finally, its just generally bad to be cutting as a teen as I've heard from multiple sources, so I don't really want to be cutting for long.


TLDR; stopped cutting because it wasn't fitting goals in terms of physique or strength, and is pretty much counterproductive at this point on.

[DJaRiHardstyle]

Watch Izzy's video on Dieting for Powerlifters....

Your goals as a powerlifter should be to stay within 10-15% bf while being as strong as possible while competing in the smallest weight class possible.

When you're ready to begin adding calories back in, presumably because you're near the bottom of that 10-15% bf range, don't reverse diet. Putting calories back in that slowly is not necessary for athletes with properly functioning metabolisms. Again, watch the video, because he outlines exactly at what rate you should be putting calories back in depending on what percentage of your BW you gain/lose each week.

[Kameronn]

Watch Izzy's video on Dieting for Powerlifters....

Your goals as a powerlifter should be to stay within 10-15% bf while being as strong as possible while competing in the smallest weight class possible.

When you're ready to begin adding calories back in, presumably because you're near the bottom of that 10-15% bf range, don't reverse diet. Putting calories back in that slowly is not necessary for athletes with properly functioning metabolisms. Again, watch the video, because he outlines exactly at what rate you should be putting calories back in depending on what percentage of your BW you gain/lose each week.

I watched video and have been following it verbatim but asked him and he said he recommends I just bulk/recomp within that 10-15% range unless I plan on competing, and not to water cut.

[Kameronn]

Squat
290x3 @9.5
275x3 @10

These were literally the hardest squats of my life. I had to bail on first rep of backoff (275) for the first time in over a year because my legs just... gave out. No stretch reflex. Was so odd. Anyways, every rep on back off set was a grinder. This was expected though, the rest of the workout was the same. This really highlights the beauty of autoregulation though. Off day, less volume.

Bench Press
207x2 @10
195x2 @8.5
195x2 @9
195x2 @9.5

Although I failed here, I'm not concerned about resetting just yet. I 'peaked' on Monday and all of my lifts suffered a lot today. What I am concerned about is that I didn't recover in time for this workout, which could be a sign to move on. We'll see...

Deadlift
345x3 @9
325x3 @8.5
325x3 @9

I really wanted to hit some volume on something for today, so deadlifts it was. It was grueling, but did it.

[Kameronn]

DB Rows 7 Min
Barbell Curls 7 Min
Crunches 7 Min

Going to review this list...

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 ✓