Kameron's Lifting & Fluffy-ness

[Kameronn]

Paused Squats
170x6 @7
170x6 @7.5
170x6 @7.5

Overhead Press
115x5 @8
115x5 @9

[Kameronn]

Did low volume today as I couldn't train on Friday and want to be recovered for Monday.

Squats
247.5x5 @9
235x5 @9

Bench Press
197.5x6 @9
190x6 @8



Yes, I know my ass is coming off the bench slightly as reps get harder. Going to fix it. Any tips are appreciated. Guy giving lift off is a cool ass Oly lifter.

Chin ups 3x6

[Kameronn]

Week 11 of PNP3

Squats
250x5 @9 PR
237.5x5 @8
237.5x5 @9.5

Bench Press
200x5 @9 PR
190x5 @8
190x5 @8.5
190x5 @9

200 lb bench club!

Deadlift
310x5 @9
295x5 @9

[Kameronn]

Paused Squats
175x6 @8
175x6 @8

Overhead Press
116x4 @8
116x4 @8.5

Incline DB Rows 7 min
Chin Ups 7 min
Face Pulls 3x11
Kneeling Cable Crunch 7 min

[Kameronn]

Week 12 of PNP3
Been floating around 172 bw for sometime now. Got my belt finally! Inzer 10 mm lever belt. Had some extra time to break it in due to hip cramping the **** up on Friday and stopped me from lifting. Really wanted to as well. This training sesh showed in my bench performance. All good though. Looking forward to future numbers as always.

Squats
255x6 @9 PR
245x6 @8.5
245x6 @9

Belt feels solid.



Bench Press
200x3 @9.5
190x3 @8.5
190x3 @9.5

Terrible bench performance but focusing on keeping butt down. Felt dizzy. REALLY need to do conditioning. Will start doing it. (right?)

Deadlift
315x5 @9.5 PR
295x5 @9

This felt awkward but I think I'll get used to it.

[Kameronn]

Paused Squats
180x5 @8
180x5 @8.5

Overhead Press
117x4 @8
117x4 @8.5

Chin ups 4x6

[Kameronn]

Squats
257.5x5 @9
245x5 @8
245x5 @9

Bench Press
202.5x3 @9
190x3 @7.5
190x3 @8
190x4 @8.5
190x3 @9

I set up for the back off set and my ass was barely on bench legs were fully flexed. Was so perfect. Wish I could set up like that everytime. Gotta find out how.

Deadlift
317.5x3 @9.7 (lol)
300x3 @8

Had to go after this set, but 317.5 moved so slow. Technique feels a bit off.

[Kameronn]

Trying to compile a list on things I need to improve on because I know there are things that I need to improve on as they arise but over time I forget to address them. Here's what I've come up with.

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

[Kameronn]

Incline DB Rows 7 min
Chin ups 7 min
Knee Raises 7 min
Face pulls 3x20
Incline Sprints x 7

[hostelmaniac]

Pick 2-3 things and just focus on those


once you are happy with your progress, move onto a new 2-3 things


you wont get far trying to take on too much

[Kameronn]

Pick 2-3 things and just focus on those


once you are happy with your progress, move onto a new 2-3 things


you wont get far trying to take on too much

Yeah plan on just having a week focusing on something and if I'm happy move onto another thing on list. So on and so forth till I'm good

[TheLittleGIANT]

pause bench looks good!

[TheLittleGIANT]

Im with you on slower dropping speed on deads. I need to work on that also.

[Kameronn]

Im with you on slower dropping speed on deads. I need to work on that also.

Thanks. Yeah man had weight come about 2 cm off smashing my toes before. Realized then gotta at least somewhat control the weight.

[Kameronn]

Week 13 of PNP3
Been so pressed for time since beginning of semester, things should cool off in a week or two. Hit my top sets and a back offset for Squat/Dead. But couldn't bench because too pressed for time.... lol pun. Anyways slight changes to program, adding accessory work on main days for more bodybuilding gains.

Monday
Squat 3-6 @9 3-6% (Load Drop) 18-28 mins
Bench Press @9 5-10% (Load Drop) 20-35 mins
Deadlift 3-6 @9 2-4% (Load Drop) 18-22 mins
Overhead Tricep Extension 3-4x8
Face Pulls 2-4x10
Machine Preacher Curl 3-4x8

Tuesday
7 Min Incline DB Rows
7 Min Chin-Ups
7 Min Kneeling Cable Crunches
7 HIIT Sprints

Wednesday
Pause Squats 3-6 @8 2-3% (Repeat)
Overhead Press 3-6 @8 2-3% (Repeat)
Side Lateral Machine 2-4x8

Friday same as Monday, Saturday same as Tuesday.

TL;DR Added more bodybuilding **** and actually using given time frames for fatigues so I can better manage time. Gotta get jacked and tan. Trying to use the same movements so I can get good at them.

[Kameronn]

Paused Squats
185x6 @7
185x6 @
185x6 @8



Overhead Press
118x3 @8
118x3 @10

Side Lateral Raises 4x10

Chin Ups 7 min
Incline DB Rows 7 min
Decline Sit ups 7 min

[Kameronn]

Squats
Emphasis on neck packing, consistent walkout
262.5x5 @9
250x5 @8
250x5 @9

First time lifting within time limit. Don't realize how long you really take until you time yourself. Glad I implemented this. I was satisfed with the consistent walkout just need to have feet planted. I'll spend another session or two on it. Neck packing could use work.

Bench Press
Emphasis on consistent set-up, ass on bench
205x3 @8.5
195x3 @7
195x3 @7.5
195x3 @8
195x3 @8.5
195x3 @9.5

Went conservative on top set so I can hit some volume. Very satisfied with set up.

Deadlift
322.5x3 @9.5
305x3 @9

Deadlifts are very tough for no reason. I am not sure why...

Preacher Curl 4x8
Face Pull 3x10
Overhead Tricep Extension 3x8

[Kameronn]

Week 14 of PNP3
So stressed for time still... couldn't even go GPP today.

Squats
265x5 @9.5
255x5 @9

Bench Press
206x3 @9
195x3 @8.5
195x3 @9

Tough session today, had to go before deadlifts too... Fml

[Kameronn]

Paused Squats
190x5 @8
190x5 @8.5

Overhead Press
120x4 @8
120x3 @9.5

Incline DB Rows 3x10
Preacher Curls 3x8
Side Lateral Raise 4x10

[Kameronn]

Squats
267.5x5 @8.5
255x5 @9

Back off set was really tough

Bench Press
207x2
195x3
195x2

No spotter on last back off and a spotter touching bar on top set was infuritating. Still working on ass on bench... Going to be a big issue. Seriously considering resetting 10% and have 100% ass on bench.

Deadlift
325x3 @9
305x3 @9



Overhead Tri Extension 3x10
Curls 3x10

[hostelmaniac]

try and get dem hips (good cue is trying to get your balls over the bar) close to the bar

[Kameronn]

try and get dem hips (good cue is trying to get your balls over the bar) close to the bar

I keep thinking of that but isnt lats suppose to be over bar too? so like both? whateven

[hostelmaniac]

see if small lats can help ya out

i pull conventional

[Kameronn]

see if small lats can help ya out

i pull conventional

Posted in his log said you sent me

[Kameronn]

Week 15 of PNP3
Time to start counting calories and slowly start this cut. Cut is going to last until performance significantly drops so I see how lean I can get.

Squats
270x5 @9 PR
260x5 @8.5
260x5 @9

Holy sh*t this felt amazing. I was so in the zone for the squats. Feels good.

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

Decided to drop weight. Do longer pauses. Keep ass on bench. Working on all those. Noticed triceps aren't used to load so doing skullcrushers for awhile instead of overhead work.

Deadlift
325x2 @10
325x1 @10

Don't know why this was how it was, so just tried 325 again. Hopefully Friday goes better because intermediate programming doesn't sound fun.

Skullcrushers 3x9
Preacher Curls 3x8

[Kameronn]

Week 16 of PNP3 Week 1 of Cut
Wasn't able to lift Friday or Sat last week, but, starting a cut that I think is going to last till about 10-12% and then I'm going to recomp for a bit.

Squats
275x5 @9 PR
265x5 @8.5
265x3 @9.5

Huge PR for me and am very happy with it. ****ed up on last bak off set, shoulda called it after 2nd one.

Bench Press
195x4 @9
185x4 @8
185x4 @8
185x4 @9

Deadlift
325x0

Couldn't even get this off the floor... will see how Friday goes.

[Kameronn]

7 min Incline DB Rows
7 min Chin-Ups
7 min Decline Sit ups
Incline Sprints and Farmer walks

[Achieving]

Just looking at that deadlift video, make sure you think to yourself to drive both knees outward. Your right knee caves in slightly as you start each rep and that's why you pull it up at that angle. Keep both knees out with put you in a stronger position (as your body won't have to readjust and you'll be pulling straight up) and stop the "fight" for balance.

[Kameronn]

Just looking at that deadlift video, make sure you think to yourself to drive both knees outward. Your right knee caves in slightly as you start each rep and that's why you pull it up at that angle. Keep both knees out with put you in a stronger position (as your body won't have to readjust and you'll be pulling straight up) and stop the "fight" for balance.

Hmm, never noticed that but you're definitely right. I always thought it was because of mixed grip. I may try to narrow stance slightly because its difficult for me to get knees out on the sumo deadlift, think it may help?

[Achieving]

Hmm, never noticed that but you're definitely right. I always thought it was because of mixed grip. I may try to narrow stance slightly because its difficult for me to get knees out on the sumo deadlift, think it may help?

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.