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  1. #31
    QUADZILLA CWGame's Avatar
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    In. Good luck on progression bro
    402/314/435-1151@213 w/ sleeves USPA

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  2. #32
    Registered User Kameronn's Avatar
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    Originally Posted by CWGame View Post
    In. Good luck on progression bro
    Thanks bro
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  3. #33
    Registered User Kameronn's Avatar
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    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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  4. #34
    Registered User Kameronn's Avatar
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    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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  5. #35
    Registered User Kameronn's Avatar
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    Woke up Tuesday morning sick, explains a lot. Hopefully after this everything is fixed. Nonetheless, posting on here because got my Romaleos in the mail today and am hyped to workout tomorrow, even if I'm not 100% yet
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  6. #36
    Registered User Kameronn's Avatar
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    Repeated the weights and sets from Monday, going to do GPP tomorrow and do the sumos, and be right back on track.

    As Rick Ross once said, STREP THROAT WONT HOLD ME BACK
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  7. #37
    Registered User Kameronn's Avatar
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    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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  8. #38
    Registered User Kameronn's Avatar
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    Paused Squats
    155x6 @7.5
    155x6 @8

    Overhead Press
    110x6 @8.5
    110x6 @9

    Finished off with some t-bar rows, curls, and ab work.
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  9. #39
    Registered User Kameronn's Avatar
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    Squats
    212.5x5 @7.5
    212.5x5 @8
    212.5x5 @8.5


    Bench Press
    172.5x5 @8.5
    172.5x5 @8.5
    172.5x5 @8.5
    172.4x5 @9
    172.5x5 @9


    Conventional Deadlifts
    260x6 @8
    260x6 @8.5
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  10. #40
    Registered User Kameronn's Avatar
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    Week 4 of PNP Phase 2, Week 6 of Cut

    Paused Squats
    160x6 @7.5
    160x6 @8

    Overhead Press
    115x4 @8
    115x4 @9

    Hit rack on these and hurt shoulder kinda lol so second set suffered alot
    Last edited by Kameronn; 09-26-2014 at 06:11 PM.
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  11. #41
    Registered User Kameronn's Avatar
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    Squats
    225x6 @8
    225x6 @8.5
    225x5 @9

    Learned how to keep lags engaged and wow what a difference. Also exploding off bottom better thanks to paused squats.

    Bench Press
    175x6 @8.5
    175x5 @8.5
    175x5 @8.5
    175x5 @9
    175x5 @9


    Deadlifts
    265x6 @9
    265x5 @9
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  12. #42
    weak bench crew ronalbak's Avatar
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    I am 17 and i can Squat 220Lbs
    But my hip starts to get hurt.
    Any ideas?
    166 x5 Squat
    155 x 5 Deadlift
    **** Bench Press
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  13. #43
    Registered User Kameronn's Avatar
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    Originally Posted by ronalbak View Post
    I am 17 and i can Squat 220Lbs
    But my hip starts to get hurt.
    Any ideas?
    Just bracing core and making sure everything is tight and you're not favoring one side. Make sure you're not loosing tightness walking out or even on reracking.
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  14. #44
    weak bench crew ronalbak's Avatar
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    Originally Posted by Kameronn View Post
    Just bracing core and making sure everything is tight and you're not favoring one side. Make sure you're not loosing tightness walking out or even on reracking.
    Well, my form was 99% correct.
    When i squated, i didnt feel pain but when i came home, my groin started to get hurt.
    However i noticed that after a few stretching exercises, everything was back to normal
    166 x5 Squat
    155 x 5 Deadlift
    **** Bench Press
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  15. #45
    Registered User Kameronn's Avatar
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    Originally Posted by ronalbak View Post
    Well, my form was 99% correct.
    When i squated, i didnt feel pain but when i came home, my groin started to get hurt.
    However i noticed that after a few stretching exercises, everything was back to normal
    Often times weird things like that just go away on their own I've learned.
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  16. #46
    Registered User Kameronn's Avatar
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    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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  17. #47
    Registered User Kameronn's Avatar
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    Paused Squats
    165x6 @7.5
    160x6 @8

    Overhead Press
    116x4 @8.5
    116x4 @9
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  18. #48
    Registered User Kameronn's Avatar
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    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 01:07 PM.
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  19. #49
    Ermahgerd Merscles Oggie22's Avatar
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    Good stuff brah. Keep it up
    Oggie22's Lifting Log: http://forum.bodybuilding.com/showthread.php?t=163231711

    Starting stats: 137lbs @ 5'11

    Injury count: Over 9000
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  20. #50
    Registered User Kameronn's Avatar
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    Originally Posted by Oggie22 View Post
    Good stuff brah. Keep it up
    Thanks man, 'preciate it. Progress is actually happening when cutting.
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  21. #51
    Registered User Kameronn's Avatar
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    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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  22. #52
    Registered User Kameronn's Avatar
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    Paused Squats
    170x6 @7.5
    170x6 @8

    Tried a wider stance 'hybrid squat'. Felt in hips definitely

    Overhead Press
    117x3 @8.5
    117x3 @9
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  23. #53
    Registered User Kameronn's Avatar
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    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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  24. #54
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    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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  25. #55
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    Last post was 236 on squats, oops.

    Paused Squats
    175x6 @7.5
    175x6 @8


    Overhead Press
    118x3 @9
    118x3 @10
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  26. #56
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    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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  27. #57
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    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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  28. #58
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    Paused Squats
    180x6 @8
    180x6 @8.5


    Overhead Press
    120x0
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  29. #59
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    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 lol
    Last edited by Kameronn; 10-25-2014 at 02:57 PM.
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  30. #60
    Registered User Kameronn's Avatar
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    Week 0 of PNP3, Week 11 of Cut
    165 bw, but like ~.25 waist gain. Whatever. Gonna take a deload this week and probably train serious on Friday depending if I'm busy.
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