Kameron's Lifting & Fluffy-ness

[Kameronn]

Squats
195x6 @6.5
195x6 @6.5

Really unsure if this is how its suppose to be, I'll ask Izzy soon.

Bench Press
145x6 @6.5
140x6 @6
140x6 @6.5

Feels like I am benching the bar tbh.

Deadlift
245x6 @6.5
235x6 @6.5

[Kameronn]

Week 1 of PNP3, Week 12 of Cut

164 bodyweight, 12.1% bodyfat.

Squats
200x6 @7
190x6 @6.5
190x6 @6.5
190x5 @7

Starting to see how RPE scale can be a problem with low motivation.

Bench Press
150x6 @6.5
140x6 @6
140x6 @6.5
140x5 @7

Learned new foot placement to keep ass on bench, but it makes the eccentric awkward. Will work on it seeing as I'm at such sub max weight.

Deadlift
250x6 @6.5
235x6 @6.5

[Kameronn]

Paused Squats
150x6 @6
150x6 @6.5

Overhead Press
95x6 @6.5
95x6 @7

Experimenting with grip on these since its lightweight.

[Kameronn]

Squats
202.5x6 @7
190x6 @6.5
190x6 @7


Bench Press
152.5x6 @8
145x6 @8

Blah bench felt foreign. Whatever.

Deadlift
255x6 @6.5
245(?)x6 @6.5

Idiot loaded other side of bar wrong lol

[Kameronn]

Going to start logging GPP days.

Straight Leg Calf Machine
200x12
200x12

T-Bar Rows
70 x 7 min

Hammer curls
30 x 7 min

Face Pulls
2x20

Kneeling Cable Crunches
7 min

HIIT
Pushups

[Kameronn]

Week 2 of PNP3, Week 13 of Cut
164 still, 1800 cals now. 11.5%


Squats
205x6 @7
195x6 @6.5
195x6 @7

Dropping into hole a little more explosively.

Bench Press
155x6 @8
145x6 @6.5
145x6 @7
145x6 @8

Learned some good mental cues like meet ribs with bar, elbows under bar, and feet straight heels down. Will try to remember.

Deadlift
255x6 @6.5
245x6 @6.5

Repeated weight.

[Kameronn]

Paused Squats
152.5x6 @6
152.5x6 @6.5

Overhead Press
97.5x6 @6.5
97.5x6 @7.5

Chin ups 2x6, Seated and straight leg calf 2x10, Face Pull 2x12

[Kameronn]

So difficult to eat such little calories, overate about 400 today. Going to try to stay focused and get through this.

[Kameronn]

Rotator cuff is still messed up from waking up on Wednesday. Frusturating

[Kameronn]

Week 3 of PNP3, CUT IS OVER
164 bodyweight, 10.8% calc'd bodyfat. Look about 13. Will post pics later. Reverse dieting time a little then bulk.

Squats
210x6 @8
200x6 @8

Little hard, but expected.

Bench Press
160x6 @8
150x6 @7
145x6 @8

Deadlift
260x6 @8
245x6 @7.5

[Kameronn]

Paused Squats
155x6 @6
155x6 @6.5

Overhead Press
100x6 @6.5
100x6 @7.5

[Kameronn]

Squats
212.5x6 @7.5
205x6 @8

Killed it today, felt good. Recomp helping or psychological, either way, I'll take it.

Bench Press
162.5x6 @8
155x6 @7
155x6 @8

Good strong benching. Form feels good, but ass needs to stay on bench.

Deadlift
262.5x6 @8
250x6 @7.5

[Kameronn]

Week 4 of PNP3
Very terrible and stressful weekend. Had to seriously cut volume because was on very little sleep. Going to try to minimize these types of days in future as they seem to pop up often. Also, for nutrition, just been eating whenever I feel like it. No calorie counting and whatnot. Going to do this for a few weeks then get back into dieting, see where I'm at. I'd like to get to legit 8-10% bodyfat but also want to get my lifts up as I feel like I'm not progressing as much as I should and how much I'd like.

In terms of physique goals, going to increase volume and actually doing GPP days. I may add some skullcrushers and more core work. We'll see.

Squats
215x6 @7.5
205x6 @8


Bench Press
170x6 @9

Realized that I was suppose to do 165... I'll do 166.7 next session

[Kameronn]

Paused Squats
157.5x6 @7
157.5x6 @7.5

Overhead Press
102.5x6 @8
102.5x6 @8.5

Feels good to have a pump after these again.

Chin ups 3x8

[Kameronn]

Gym closed today. Good thing because feel terrible due to allergies.

[Kameronn]

Squats
215x6 @8
206x6 @8.5


Bench Press
167.5x6 @8
160x6 @7
160x6 @8.5

Was very light headed, ears ringing after this. Pushed myself when I'm not 100% because didn't want to miss another workout. I guess I'll find that balance with time.

[Kameronn]

Week 5 of PNP3

Squats
220x6 @7.5
210x6 @7.5

Very solid. Excited to see how far this phase takes me.

Bench Press
170x6 @8
160x6 @7
160x6 @7.5
160x6 @8

Good strong benching. Form feels good. Ass staying on bench

Deadlift
275x6 @7.5
260x6 @7.5

Tried on a belt and it makes an enormous difference. Going to try and pick one up ASAP

[Kameronn]

T-bar Rows 70 lbs Cluster reps

Seated Calves 3x12

Face Pulls 3x10

Knee Raises 3x10

Chin Ups 3x8

[Kameronn]

Paused Squats
160x6 @7
160x6 @7.5

Overhead Press
105x6 @8.5
105x6 @9

[Kameronn]

Squats
222.5x6 @7
215x6 @7
215x5 @8


Bench Press
172.5x6 @7
165x6 @7
165x6 @8

Amazing session. Weight was so easy.

Deadlift
277.5x6 @7.5
265x6 @7.5

[Kameronn]

Week 6 of PNP3

Squats
225x6 @7.5
215x6 @7
215x6 @7.5
215x6 @8
215x2

Last set knee was hurting bad for some reason so reracked. Need to be more confident on descent.

Bench Press
175x6 @7
165x6 @6
165x6 @6.5
165x6 @7.5
165x6 @8


Deadlift
280x6 @8
270x6 @7.5

[Kameronn]

Light BOR, Barbell Curls, Plank

HIIT

[Kameronn]

Paused Squats
162.5x6 @6.5
162.5x6 @7

Overhead Press
107.5x6 @8.5
107.5x6 @9

[Kameronn]

Didn't get to go to gym yesterday so I settled with today. Cut volume a tad to be able to lift Monday.

Squats
227.5x6 @8.5
217.5x6 @8

These were difficult and is starting to become a concern to me. Little things I notice is I'm not dropping my hips back as much as I did in high bar. Feels awkward initating the squat as well. Things I gotta work on.

Bench Press
177.5x6 @7.5
170x6 @7
170x6 @7.5

Deadlift
282.5x6 @8

Definitely want some high socks as these are tearing up my shins.

[Kameronn]

Week 7 of PNP3

Squats


230x6 @7.5
220x6 @7
220x6 @8

Noticed elbow flare when squatting so back isn't tight enough. Need to continue to work on descent speed and knees out and have a consistent stance, all things kept in mind today. Tell me anything if you do notice. Video is a wider stance then I normally do.

Bench Press
180x6 @7.5
170x6 @7
170x6 @7
170x6 @8

Deadlift
285x6 @8.5
275x6 @8.5

2x8 85 lb Skullcrushers

[Kameronn]

Paused Squats
165x6 @7
165x6 @7
165x6 @7.5

Overhead Press
110x6 @8
110x6 @8.5

Machine Rows 2x7 Preacher Curls 3x7 Rear delt flies 2x10

Saw a video on omarisuf channel talking about machines are better for isolation movements. I have been neglecting some of my physique goals so thought I'd give it a try. Had a crazy bicep pump. Felt good. Also, Izzy replied to my comment saying this so I think I'm going to slightly change my mentality on this program.



More Volume = More PRs. Also will extend linear progression a bit longer so I'm excited.

[CWGame]

Good progress so far man, squat seemed solid tightness could of been a little better and hard to really judge much else from that angle but still pretty good!

[Kameronn]

Good progress so far man, squat seemed solid tightness could of been a little better and hard to really judge much else from that angle but still pretty good!

Noticed that too but thanks man. Been trying to keep back tight but its hard for me for some reason.

[hostelmaniac]

in *******



your feet seem super pointed out in the squat
pin those elbows down to your side, get them under the bar like youre about to overhead press it

[Kameronn]

in *******



your feet seem super pointed out in the squat
pin those elbows down to your side, get them under the bar like youre about to overhead press it

will try brah

feet pointed is out just due to odd hip structure