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  1. #5131
    ____( ͡ ͜ʖ ͡)__________ BabyOilBrah's Avatar
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    Damn dude those SSB squats are getting serious, same with bench and really DL even though you didn't get the 5 you wanted. And fuark that press, in for 200 strict. Weights all around are coming up nice this week.
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  2. #5132
    Registered User jshaw5's Avatar
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    Originally Posted by Woody-5 View Post
    Awesome bounce back session after the tough one last Friday!
    Top set of squAts feeling like a VD set is awesome.
    Another big bench triple and easier than last week is huge. What are your best bench rep sets that your chasing down?
    All time dead rep PR- hnnnggg
    Srs weight Overhead. Inb4 BW OHP
    Thanks wood man. Yeah I bounced back better than I ever would've imagined lol. My bench PR is 270x3, so I should be back there by the end of the month.

    Originally Posted by BabyOilBrah View Post
    Damn dude those SSB squats are getting serious, same with bench and really DL even though you didn't get the 5 you wanted. And fuark that press, in for 200 strict. Weights all around are coming up nice this week.
    Thanks Mike. 200 strict press seems so close, but still so far away haha.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  3. #5133
    anomaly howimliving's Avatar
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    Originally Posted by jshaw5 View Post
    Press
    170 lbs x 3 reps
    Ties my all time PR at probably ~25 lbs lower bodyweight.
    oh hells yes josh. nice PR and congrats
    225OHP/315B/420S/505D

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  4. #5134
    Registered User jshaw5's Avatar
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    Originally Posted by howimliving View Post
    oh hells yes josh. nice PR and congrats
    Thanks bro. That's three PR's down, one left to go. In a couple weeks when I match my old bench PR, I can remove "bodyweight PR" from my vocabulary
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  5. #5135
    Registered User jshaw5's Avatar
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    Texas Method –Volume Day

    SSB Squat
    65 lbs x 5 reps
    125 lbs x 5 reps
    185 lbs x 3 reps
    235 lbs x 2 reps
    275 lbs x 1 rep
    310 lbs x 5 reps x 5
    My hips were a bit tight and cranky this morning, so these were a bit tougher than they should've been, but I powered through.

    Bench
    45 lbs x 10 reps
    95 lbs x 5 reps
    135 lbs x 3 reps
    165 lbs x 2 reps
    195 lbs x 1 rep
    232.5 lbs x 5 reps
    230 lbs x 5 reps x 2
    I thought about sticking at 230, said fukc and loaded 232.5. After the first set, I know I could've hit two more sets at 232.5, but decided it was the smarter decision to drop back down to 230.

    Face Pulls
    80 lbs x 12 reps x 3

    Hyper Extension
    BW x 12 reps x 3

    Close Grip Sling Shot Bench
    230 lbs x 9 reps
    I was in a bit of a rush, so I just did one set. Probably had another in the tank.

    Hammer Curls
    35/30/25/20 lbs x 8 reps
    Drops sets, just enough rest between sets to switch DB's.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  6. #5136
    Registered User jshaw5's Avatar
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    Texas Method – Intensity Day

    SSB Squat
    65 lbs x 5 reps
    125 lbs x 5 reps
    185 lbs x 3 reps
    235 lbs x 2 reps
    275 lbs x 1 rep
    315 lbs x 1 rep
    350 lbs x 5 reps
    I knew these weren't going to go as smooth as they did last week, but I made sure to stay in good positions and I was able to fight through those tough reps.

    Bench
    45 lbs x 10 reps
    95 lbs x 5 reps
    135 lbs x 3 reps
    175 lbs x 2 reps
    205 lbs x 1 rep
    235 lbs x 1 rep
    267.5 lbs x 3 reps
    Last rep was slow af, but I got it. This is the last time I will ever say "PR for lower bodyweight" on any lift

    Stiff-Legged Deadlift
    135 lbs x 5 reps
    185 lbs x 3 reps
    225 lbs x 2 reps
    275 lbs x 1 rep
    315 lbs x 8 reps
    Been doing these touch and go so I can get in more reps, but damn it feels weird, I've always done all deadlifts from dead stop. Back was fried after these.

    I was short on time, so I had to skip press today.

    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  7. #5137
    ____( ͡ ͜ʖ ͡)__________ BabyOilBrah's Avatar
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    sheeeeit brb squatting what I do on regular squats with the SSB. Crazy Josh it just keeps going up. Bench is looking awesome too man wow, and das it no more PR for bw, just PR

    On the SLDLs I'd recommend doing them from a dead stop, you're losing out on some of the ham/glute strength/explosiveness you'd get off the floor by deloading every rep.
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  8. #5138
    The All-American American Woody-5's Avatar
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    Tore that Id a new butthole!
    Sick SB squats, matches my all time 5rm!

    In4 all time bench PR next week!

    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  9. #5139
    Registered User jshaw5's Avatar
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    Originally Posted by BabyOilBrah View Post
    sheeeeit brb squatting what I do on regular squats with the SSB. Crazy Josh it just keeps going up. Bench is looking awesome too man wow, and das it no more PR for bw, just PR

    On the SLDLs I'd recommend doing them from a dead stop, you're losing out on some of the ham/glute strength/explosiveness you'd get off the floor by deloading every rep.
    Thanks Mike. I'm loving the squats with the SSB, now I don't want to go back to a regular bar lol. Yeah I don't think I'll be doing tng with them any more, it just doesn't feel right to me regardless of the pros and cons of tng vs dead stop.

    Originally Posted by Woody-5 View Post
    Tore that Id a new butthole!
    Sick SB squats, matches my all time 5rm!

    In4 all time bench PR next week!

    [img]http://3.bp.blogspot.com/-uu4wS_Az7qk/TzQk5KSuGuI/AAAAAAAACa0/xHlkQ8n1JiE/s1600/machoman_dig_it.png[img]
    Thanks wood man.

    RIP Mach Man
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  10. #5140
    Just doing the prep work! jjeane's Avatar
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    Josh you are just clicking along here. Good luck on that bench next week. Just remember to all



    on PR day!

    edit- do you know who he is? Ilya Ilyin. Hold world record CJ and won the IWF recently. Watch this.

    Last edited by jjeane; 11-21-2014 at 12:47 PM.
    Spoon Barbell Club

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  11. #5141
    Endorphin Junkie dopamine72's Avatar
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    Badass lifts all around bro. Your bench is the most impressive imo as far as progress goes.

    Wtf is that guy doing with the cable machine while you're benching?
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  12. #5142
    Registered User jshaw5's Avatar
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    Originally Posted by jjeane View Post
    Josh you are just clicking along here. Good luck on that bench next week. Just remember to all

    [img]http://i1299.photobucket.com/albums/ag66/janijeane/IMG_4391_zpsa7fa3d83.jpg[img]

    on PR day!

    edit- do you know who he is? Ilya Ilyin. Hold world record CJ and won the IWF recently. Watch this.

    [youtube]ItOU929qDgk&list[youtube]
    Thanks Jani. Yeah I think I've seen that video, I follow hook grip on facebook and instagram. I'd be happy as hell to snatch half that lol. I need to get back to the oly lifts, I really miss doing them.

    Originally Posted by dopamine72 View Post
    Badass lifts all around bro. Your bench is the most impressive imo as far as progress goes.

    Wtf is that guy doing with the cable machine while you're benching?
    Thanks Colin. Feels good to finally hit a groove after struggling for so long.

    I honestly don't know what he's trying to accomplish. It's like he couldn't decide between a cable crunch, a straight arm pull down, and tricep pushdowns.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  13. #5143
    Registered User HunterMC6's Avatar
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    Wow ID day looks brutal man, especially that one with Squat Bnech DL and OHP. 170x3 OHP is huge man! Is that the same gym you have been going to since the beginning of this log?
    Workout Journal, Currently back to Fierce 5 Novice: http://tinyurl.com/qgwrlkg

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  14. #5144
    Registered User jshaw5's Avatar
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    Originally Posted by HunterMC6 View Post
    Wow ID day looks brutal man, especially that one with Squat Bnech DL and OHP. 170x3 OHP is huge man! Is that the same gym you have been going to since the beginning of this log?
    Thanks bro. Nah this is my third gym since I started. The first gym only lasted like 5-6 months, it was an overpriced gym catered more towards people that "wanted to get toned." The only reason I went there was because my wife and mother in law already had a family package deal, so it was cheap to add me. After they cancelled their membership, I switched to another gym that was similar, but at least it was bigger and very cheap. I stayed there about a year and a half, but they only had one crappy squat rack and no deadlift platform. I switch to my current gym when I decided I was definitely going to start doing some PL comps. This gym is much more PL friendly with 2 power racks and a squat rack, a deadlift platform, 4 benches, better bars and weights, etc. I've been here almost a year now.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  15. #5145
    Registered User HunterMC6's Avatar
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    I thought that might be the case I remember looking at your videos from a while back and seeing something that resembled a "cleaner" gym. Love the gyms more catered towards powerlifting, usually much better equipped. Have you competed since switching gyms?
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  16. #5146
    Registered User jshaw5's Avatar
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    Texas Method –Volume Day

    SSB Squat
    65 lbs x 5 reps
    125 lbs x 5 reps
    185 lbs x 3 reps
    235 lbs x 2 reps
    275 lbs x 1 rep
    315 lbs x 5 reps x 5
    Still shaking off some hamstring and back DOMS from ID and working on my car Saturday, but I powered through. Each set got easier.

    Bench
    45 lbs x 10 reps
    95 lbs x 5 reps
    135 lbs x 3 reps
    165 lbs x 2 reps
    200 lbs x 1 rep
    232.5 lbs x 5 reps
    235 lbs x 5 reps x 2
    Opposite as least week, started at 232.5, but bumped up 2.5 for the last 2 sets compared to last week where I dropped 2.5 for the last 2 sets. The 3rd set was a bit tougher than I'd like, but I'm off from work this week, so recovery should make up for it.

    Face Pulls
    80 lbs x 12 reps x 3
    Easy.

    Hyper Extension
    BW x 10 reps x 3
    Through in a 10 second hold at the top of the last rep each set, that was brutal.

    Sling Shot Bench
    270 lbs x 3 reps x 3
    Wanted to feel 270 in my hands, surprisingly didn't feel that heavy.

    Hammer Curls
    35 lbs x 10 reps x 2
    35/30/25/20/15/10/10 lbs x 8 reps
    Forearms exploded.

    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  17. #5147
    ____( ͡ ͜ʖ ͡)__________ BabyOilBrah's Avatar
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    hnngggg das it mane. looking strong on the SSB for volume, like what you did there in terms of progression on the bench. Shoot for 3x5 @ 235 next week?
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  18. #5148
    Registered User jshaw5's Avatar
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    Originally Posted by BabyOilBrah View Post
    hnngggg das it mane. looking strong on the SSB for volume, like what you did there in terms of progression on the bench. Shoot for 3x5 @ 235 next week?
    Thanks Mike. I'm real happy with how the SSB squats have progressed over these past 6 weeks, but I can't wait to see if I get the carryover I'm hoping for when I switch back to regular squats. That's the plan on bench, hit 235x5x3 next week. By comparison, 235x5 was my ID weight 3 months ago.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  19. #5149
    'Defiant to Injuries' Ironlife's Avatar
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    Awesome work on the SSB, looked smooth as hell.

    Guy in the white be mirin bro during the slingshot
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  20. #5150
    Registered User jshaw5's Avatar
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    Originally Posted by Ironlife View Post
    Awesome work on the SSB, looked smooth as hell.

    Guy in the white be mirin bro during the slingshot
    Thanks Chris. LOL yeah I noticed. Either that, or he was trying to figure out wtf the slingshot is haha.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  21. #5151
    anomaly howimliving's Avatar
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    Originally Posted by dopamine72 View Post
    Wtf is that guy doing with the cable machine while you're benching?
    this. i kept watching like it was two different films; jshaw movie is action packed with climactic grinder ending and the cable machine fool was a D list cheap horror flick with something bad about to happen

    SSB work has been and continues to be ridiculous in here. great job man
    225OHP/315B/420S/505D

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  22. #5152
    Registered User jshaw5's Avatar
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    Originally Posted by howimliving View Post
    this. i kept watching like it was two different films; jshaw movie is action packed with climactic grinder ending and the cable machine fool was a D list cheap horror flick with something bad about to happen

    SSB work has been and continues to be ridiculous in here. great job man
    Thanks J.

    LOL. One day that same guy was deadlifting, while I was pressing. I was setting up my camera and he jokingly said something about not getting him on camera because he was deadlifting 1/3rd of his bodyweight. It was a bit of an exaggeration (probably more like 60% of his bw), but I thought he was joking because it was just a warmup set. Then I realized it was his top set, deadlifting less than I was pressing.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  23. #5153
    Registered User jshaw5's Avatar
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    Texas Method - Recovery Day

    High Bar Squats
    45 lbs x 5 reps
    105 lbs x 5 reps
    165 lbs x 5 reps
    225 lbs x 5 reps x 2
    Real quick session, just to get some blood flowing. I have the worst DOMS I've had in quite a while; quads, hams, upper back, etc. sore from VD plus I changed my front pads and rotors right after VD Monday. Two more days and tomorrow's food should provide the recovery I need for ID Friday.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  24. #5154
    Just doing the prep work! jjeane's Avatar
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    DOMS better with food and rest?
    Spoon Barbell Club

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    Yesterday's ID

    Texas Method Intensity Day

    SSB Squat
    65 lbs x 5 reps
    125 lbs x 5 reps
    185 lbs x 3 reps
    235 lbs x 2 reps
    275 lbs x 1 rep
    315 lbs x 1 rep
    355 lbs x 5 reps
    Been sore all week and my cold is trying to come back for round two, but I fought through it. This was my last of six weeks I had planned with the SSB squats. I'm extremely please with how things went. Even on a day like yesterday where I was far from 100%, I still kept my chest up and didn't let the weight push me forward. Can't wait to go back to regular squats next week.

    Bench
    45 lbs x 10 reps
    95 lbs x 5 reps
    135 lbs x 3 reps
    175 lbs x 2 reps
    210 lbs x 1 rep
    240 lbs x 1 rep
    270 lbs x 3 reps
    Ties all time rep PR. Second rep was tough, third was so damn slow, but I was not going to be denied.

    Deadlift (sumo)
    145 lbs x 5 reps
    195 lbs x 3 reps
    245 lbs x 2 reps
    295 lbs x 1 rep
    345 lbs x 1 rep
    395 lbs x 1 rep
    445 lbs x 0 reps
    This went the same as three weeks ago, I thought about skipping these, but since squats went well I figured I'd give it a shot. 395 went up easy even though it was DOH without any chalk or anything. 445 didn't even break off the floor.

    Skipped press.

    [/QUOTE]
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  26. #5156
    The All-American American Woody-5's Avatar
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    hnnng crushed dem squats. Big weights with that safety bar!
    Huge triple for the tied PR on the bench! Grinding out that last rep like a boss! All time PR next week... awwww sh!t

    hope the holiday was a good one my man!
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  27. #5157
    ____( ͡ ͜ʖ ͡)__________ BabyOilBrah's Avatar
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    killer top set with 355 brah that is crazy for a SSB, I can't imagine. I guess you're pretty used to it now though. What is the plan for going back to comp style squats? hnngggg dat bench, way to tie the PR. Not all of us can bench like wood man. I think for DLs if you can in your gym do some block pulls for overloading around 4 inches off the ground.
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  28. #5158
    Registered User jshaw5's Avatar
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    Originally Posted by Woody-5 View Post
    hnnng crushed dem squats. Big weights with that safety bar!
    Huge triple for the tied PR on the bench! Grinding out that last rep like a boss! All time PR next week... awwww sh!t

    hope the holiday was a good one my man!
    Thanks wood man. Holiday was good, stayed home sick with the wife, while the in-laws took the boy to do the big family thing then brought us home our own feast.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  29. #5159
    Registered User jshaw5's Avatar
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    Originally Posted by BabyOilBrah View Post
    killer top set with 355 brah that is crazy for a SSB, I can't imagine. I guess you're pretty used to it now though. What is the plan for going back to comp style squats? hnngggg dat bench, way to tie the PR. Not all of us can bench like wood man. I think for DLs if you can in your gym do some block pulls for overloading around 4 inches off the ground.
    Thanks Mike. I'm actually in the middle of VD with low bar right now, ramping 5 sets up to 335x5. As soon as I realized that I couldn't hang with woody on bench progress is when my bench actually started to move lol.

    It's funny you mention block pulls, I've been thinking about asking the owner if I could bring in my blocks, then I get here this morning and someone made a pair of 4" blocks.

    Also, I don't know if you're still interested but they bought some more bumper plates, nothing crazy but they now have pairs of 45s, 25s, and 10s.
    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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  30. #5160
    Registered User jshaw5's Avatar
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    Texas Method –Volume Day

    I tried this sample of some pwo/thermogenic they were giving out at the gym, and it did not agree with me at all. I don't know if it was the pwo itself, or just the fact that I haven't taken a pwo in like a month (I've been waiting on a pwo for a supp log for like 6 weeks now ), but I felt like I was going to throw up the entire workout.

    Squat
    45 lbs x 5 reps
    105 lbs x 5 reps
    165 lbs x 3 reps
    225 lbs x 2 reps
    275 lbs x 1 rep
    315 lbs x 5 reps
    320 lbs x 5 reps
    325 lbs x 5 reps
    330 lbs x 5 reps
    335 lbs x 5 reps vid
    Since I haven't squatted heavy with a straight bar in 6 weeks, I decided to ramp up my VD. Everything felt light af on my back. They were tough, but not too bad. I saw a definite difference in how well I kept my chest up, so I'm looking forward to seeing how it goes on ID.

    Bench
    45 lbs x 10 reps
    95 lbs x 5 reps
    135 lbs x 3 reps
    175 lbs x 2 reps
    205 lbs x 1 rep
    235 lbs x 5 reps x 3
    These were tougher than I hoped, probably due to the nausea. I misgrooved a couple on the last set, so it ended with a bit of a grinder.

    Face Pulls
    85 lbs x 10 reps x 3

    Hyper Extension
    BW x 10 reps x 3
    10 second hold at the top of the last rep on each set.

    Close Grip Sling Shot Bench
    235 lbs x 5 reps x 3
    Had more in the tank.

    Hammer Curls
    35 lbs x 10 reps x 3

    Powerlifting Log - http://tinyurl.com/jshaw5

    PR's - Gym / Meet
    Squat - 510 lbs / 200 kg (441 lbs)
    Bench - 315 lbs / 125 kg (275 lbs)
    Deadlift - 515 lbs / 217.5 kg (480 lbs)
    Press - 185 lbs

    "Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip

    ()---() York Barbell Club #75 (Kg) ()---()
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