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  1. #121
    Registered User Kameronn's Avatar
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    Paused Squats
    170x6 @7
    170x6 @7.5
    170x6 @7.5

    Overhead Press
    115x5 @8
    115x5 @9
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  2. #122
    Registered User Kameronn's Avatar
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    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
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  3. #123
    Registered User Kameronn's Avatar
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    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
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  4. #124
    Registered User Kameronn's Avatar
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    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
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  5. #125
    Registered User Kameronn's Avatar
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    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.
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  6. #126
    Registered User Kameronn's Avatar
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    Paused Squats
    180x5 @8
    180x5 @8.5

    Overhead Press
    117x4 @8
    117x4 @8.5

    Chin ups 4x6
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  7. #127
    Registered User Kameronn's Avatar
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    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.
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  8. #128
    Registered User Kameronn's Avatar
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    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
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  9. #129
    Registered User Kameronn's Avatar
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    Incline DB Rows 7 min
    Chin ups 7 min
    Knee Raises 7 min
    Face pulls 3x20
    Incline Sprints x 7
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  10. #130
    Justice Police of bb.com hostelmaniac's Avatar
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    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
    Log

    http://forum.bodybuilding.com/showthread.php?t=155910073
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  11. #131
    Registered User Kameronn's Avatar
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    Originally Posted by hostelmaniac View Post
    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
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  12. #132
    Registered User TheLittleGIANT's Avatar
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    pause bench looks good!
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  13. #133
    Registered User TheLittleGIANT's Avatar
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    Im with you on slower dropping speed on deads. I need to work on that also.
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  14. #134
    Registered User Kameronn's Avatar
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    Originally Posted by TheLittleGIANT View Post
    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.
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  15. #135
    Registered User Kameronn's Avatar
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    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.
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  16. #136
    Registered User Kameronn's Avatar
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    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
    Last edited by Kameronn; 01-28-2015 at 11:57 PM.
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  17. #137
    Registered User Kameronn's Avatar
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    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
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  18. #138
    Registered User Kameronn's Avatar
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    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
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  19. #139
    Registered User Kameronn's Avatar
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    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
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  20. #140
    Registered User Kameronn's Avatar
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    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
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  21. #141
    Justice Police of bb.com hostelmaniac's Avatar
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    try and get dem hips (good cue is trying to get your balls over the bar) close to the bar
    Log

    http://forum.bodybuilding.com/showthread.php?t=155910073
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  22. #142
    Registered User Kameronn's Avatar
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    Originally Posted by hostelmaniac View Post
    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
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  23. #143
    Justice Police of bb.com hostelmaniac's Avatar
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    see if small lats can help ya out

    i pull conventional
    Log

    http://forum.bodybuilding.com/showthread.php?t=155910073
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  24. #144
    Registered User Kameronn's Avatar
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    Originally Posted by hostelmaniac View Post
    see if small lats can help ya out

    i pull conventional
    Posted in his log said you sent me
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  25. #145
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    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
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    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.
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    7 min Incline DB Rows
    7 min Chin-Ups
    7 min Decline Sit ups
    Incline Sprints and Farmer walks
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    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.
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    Originally Posted by Achieving View Post
    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?
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    Originally Posted by Kameronn View Post
    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.
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