Kameron's Lifting & Fluffy-ness

[Kameronn]

Safety Bar Squat
235lbs/107kg x8 @6
245lbs/110kg x7 @7

TnG Close Grip Bench
226lbs/102.5kg x8 @6
237lbs/107.5kg x8 @6.5
248lbs/112.5kg x8 @7

Pull Ups 3x7
Chin Grip Pulldowns 90x15, 110x12x2

This SSB is killing my quads. I want to SSB 275+ for 8 by the end of this mesocycle. I'm really liking the OHP day before this bench session, already hit an e1rm close grip PR.

Signed up for my next meet, July 15th. 3rd time doing this meet now. Esketit

[Fattgott]

Is SSB Squat really that much weaker that back squat? The movement looks fairly similar. Is it more like a front squat?

[Kameronn]

Is SSB Squat really that much weaker that back squat? The movement looks fairly similar. Is it more like a front squat?

I find it to be, clearly lol. The SSB I'm using though puts the weights a bit more forward than most SSBs so it's closer to a front squat than a back squat for sure, it's almost entirely knee flexion

[Kameronn]

3/2/18
Romanian Deadlift
232lbs/105kg 4x10

Competition Bench
265lbs/120kg x7 @7
270lbs/122.5kg x7 @7.5
243lbs/110kg 2x7

Incline DB Bench 65x12x4
Single Leg RDL 44x15x3
Ab Wheel 3x15

3/3/18
High Bar Pause Squat
253lbs/115kg 2x7
221lbs/100kg x7

Bulgarian Split Squats 18sx15x4
Cambered Bar Row 115x12x2
Wide Stance DB Row 70x12x2
DB Seated Press 35x15x2
Tricep Extensions 3 myo rep sets (15,5,5,5)

[Kameronn]

Week 2 of Hypertrophy Meso 3

3/5/18
Competition Squat
352lbs/160kg x7 @7.5
314lbs/140kg 2x7

Feet Up Bench
209lbs/95kg x8 @6
221lbs/100kg x8 @7
232lbs/105kg x8 @7.5
198lbs/90kg x8

DB Hammer Curls 30x12x4
Face Pulls 40x12x4

Squats were moving today. Bar still a bit crooked on my back, hitting timing of my eccentric better it feels like. Feet up bench is teaching me to retract actively during eccentric well too or else shoulder gets discomfort.

3/6/18
Competition Deadlift
386lbs/175kg x7 @5.5
348lbs/157.5kg 2x7

Overhead Press
126x8 @6
132x8 @7
137x8 @8

Lying Leg Curls 45x12x3
Upright Rows 65x12x3

Deadlifts felt really good today, hard to judge sub 6 RPE here. Did some work to feel the timing of my hip hinge as a warm up and it felt like it transferred over well.

[Kameronn]

Safety Bar Squat
235lbs/107kg x6 @6
245lbs/110kg x7 @7

TnG Close Grip Bench
243lbs/110kg x8 @6
253lbs/115kg x8 @7
264lbs/120kg x8 @8.5
238lbs/107.5kg 2x8

Pull Ups 3x8
Chin Grip Pulldowns 90x15, 110x12x2

Knees hurting a bit after this session

[Kameronn]

Week 3 of Hypertrophy Meso 3
Knee is really bothering me when I squat.... luckily I'm getting new sleeves and wrist wraps. I'm hoping that's the reason for my knee pain when squatting since I've been using small SBDs instead of medium.

3/12/18
Competition Squat
352lbs/160kg x5 @6.5
308lbs/140kg 3x6

Feet Up Bench
226lbs/102.5kg x7 @6
221lbs/100kg x7 @7
232lbs/105kg x7 @7.5
214lbs/97.5kg 2x7

DB Hammer Curls 30x12x4
Face Pull 40x12x4

3/13/18
Competition Deadlift
424lbs/192.5kg x5 @8
381lbs/157.5kg 3x5

Overhead Press
130x7 @6
135x7 @7
140x7 @8

Lying Leg Curls 50x12x3
Upright Rows 65x12x3
Ab Wheel 3x15

3/14/18
Safety Bar Squat
235lbs/107kg x6 @6
245lbs/110kg x7 @7

TnG Close Grip Bench
243lbs/110kg x7 @6
253lbs/115kg x7 @7
264lbs/120kg x7 @7.5
238lbs/107.5kg 2x7

Pull Ups 3x8
Chin Grip Pulldowns 90x15, 110x12x3
EZ Bar Curls 50x12x5
Skullcrushers 75x12x4

Monday's squats was irritating my knee, low back a bit achey. Things aren't going that well in the lower body department again... no homo. Still hitting bench PRs on these variations which is awesome. This happened the last hypertrophy mesocycles with my lowerbody lifts so I'm not too worried. Once I start actually doing close to comp movements 2x/week then things will probably change. Quads have grown significantly. Taking the knee thing very cautiously so I don't fuark myself up so far out from the meet

[Kameronn]

Romanian Deadlift
226lbs/107.5kg 5x10

Competition Bench
282lbs/127.5kg x6 @7
253lbs/115kg 4x6

Incline DB Bench 75x12x5
Single Leg RDL 44x15x3
Ab Wheel 3x15

Great day benching

[Kameronn]

Goblet Squat w/ forward pulling band 60x15x5
Bulgarian Split Squats 18sx15x5
Cambered Bar Row 130x12x4
Wide Stance DB Row 70x12x4
Tricep Extensions 5x15

Had some massage therapy work done prior to this session and had my hip and knee pain clear up but my low back was killing me on the high bar squats. In hindsight, I should've done some 90/90 breathing drills. Oh well, still have another week of hypertrophy. I need to get in this squat volume so I can start making more gains on it.

[Kameronn]

Finally done with hypertrophy blocks after this next session, birthday was on Wednesday and now 21. Diet has been chit for this reason

[Kameronn]

Week 1 of Strength Meso 1
Excited as fuark to finally get into a bit more competition specific work. Great things are about to come

Competition Squat
381lbs/172.5kg x3 @6
391lbs/177.5kg x3 @7
336lbs/152.5kg x6

3ct Pause Bench
270lbs/122.5kg x4 @6
282lbs/127.5kg x4 @7
292lbs/132.5kg x4 @9
265lbs/120kg x4

Good session, squats felt great, no pain anywhere, exactly what I needed. Deload was timed perfectly. Need to consciously think keep tension when fatigue settles and load my hips as if I did that the top set might've even been @6.5. Wasn't sure what weight to choose for 3ct pause and moved perfectly well until I hit a mean wall on my top set. Ah well, will lower next week.

[Kameronn]

Competition Deadlift
430lbs/195kg x3 @5.5
419lbs/190kg x5 @6
375lbs/175kg 2x5

Feet Up Bench
238lbs/107.5kg x6 @6
242lbs/110kg x6 @7.5
242lbs/110kg x6 @8
221lbs/100kg x6

Lunges30s 4x10

Deads we're doing great, keeping tension. Got to not lose position out of the hole

[Kameronn]

4/6/18
Pause Squat
297lbs/135kg x5 @6
308lbs/140kg x5 @7
320lbs/145kg x5 @7.5

High Bar Squat
297lbs/135kg 2x5

Competition Bench
308lbs/140kg x2 @7
265lbs/120kg 4x4

DB Bench 85x4x10
Chin Ups 4 sets

4/7/18
Pause Deadlift
385lbs/175kg 2x3
358lbs/160kg 2x3

Close Grip Bench Press
221lbs/100kg 4x6

SSB Good Mornings 135x10x4

Shoulder was achey after the first bench session so kept CGBP easy. Pause squats and deads helping me drive my upper back and use hips at same time.

[Kameronn]

Week 2 of Strength Meso 1
Going to do a better job of hitting prescribed RPE.

Competition Squat
396lbs/180kg x3 @7
358lbs/160kg x5 @6
320lbs/145kg 2x5

3ct Pause Bench
275lbs/125kg x4 @6
282lbs/127.5kg x4 @7
286lbs/130kg x4 @7.5
265lbs/120kg x4

Cable Row 2 myo reps

Great session all around

[Kameronn]

Competition Deadlift
453lbs/205kg x3 @7
430lbs/195kg x5 @7
385lbs/180kg 2x5

Feet Up Bench
238lbs/107.5kg x7 @6
242lbs/110kg x7 @7.5
221lbs/100kg 2x7

Lunges 30s 4x10

Deads are finally moving, is this fake news?? Doing my hip pop into a hip hinge position has been a great mental cue for me. Pulling the slack out a bit better as well. Activated serratus with a warm up and it was insanely helpful for my bench, felt like I never used that muscle before. Going to keep doing it for sure

[Kameronn]

Competition Deadlift
441lbs/200kg x3 @6
453lbs/205kg x3 @7
441lbs/195kg x5 @7.5
385lbs/180kg 2x5

3ct Pause Bench
282lbs/127.5kg x4 @6
286lbs/130kg x4 @7
292lbs/132.5kg x4 @7.5
265lbs/120kg x4

Overhead Press 135x5, 140x5, 140x4

Great day for both benching and pulling. Been missing logging on here, need to stop falling out of that habit. Really resetting bench every rep helps ton.

[Kameronn]

Competition Squat
402lbs/182.5kg x3 @6.5
385lbs/175kg x5 @7
345lbs/155kg 2x5

3ct Pause Bench
286lbs/130kg x4 @6
292lbs/132.5kg x4 @7
300lbs/136kg x4 @8
265lbs/120kg x4

Cable Row 2 myo reps
DB Curls 30x12x4

One of the best sessions after one of my worst last week. Block going well! Almost at all time e1rm PRs for squat.

[Kameronn]

Competition Deadlift
446lbs/202.5kg x3 @6
435lbs/197.5kg x5 @6.5
385lbs/180kg 2x5

Feet Up Bench
238lbs/107.5kg x6 @6
242lbs/110kg x6 @7
248lbs/100kg x6 @8
221lbs/100kg x6

DB Lunges 22.5 2x10
Sit Ups 2x12

Deadlift PR

[Kameronn]

Pause Squat
320lbs/145kg x3 @6
325lbs/147.5kg x3 @7
336lbs/152.5kg x3 @7

High Bar Squat
297lbs/135kg 2x5

Competition Bench
314lbs/142.5kg x3 @7
270lbs/122.5kg 4x4

Squats felt TERRIBLE, felt like I had no power. 314x3 @7 on bench though, going great

[Kameronn]

Training going well

[Kameronn]

[Kameronn]

[Kameronn]

Squatted 463lbs/210kg @8 and must've strained my adductor. ~5-6 weeks ago. 1 week out from meet. Bench still going okay, but dropped a lot of weight because of injury. Same injury going into the same meet as last year. Benched 160kg as well so hopefully I can hit a bench PR at the meet at least

[Kameronn]

Ended up only hitting a bench PR because of adductor strain. Benched 341lbs/155kg at the meet. I've battled back since then and am now back to PR territory. Squatted 451lbs/205kg last week for an @8 and deadlifted 507lbs/230kg @8 for an all time PR. Bench is under a lot of fatigue but still hit 336lbs/152.5kg @8.5

I'm considering logging again. I think it would be good to hold me accountable for every rep, have a good log to see what has been working and what hasn't, and keep track of minor aches and pains I've accumulated. It's hard to remember all of this with just the RTS tracking app.

[Kameronn]

Competition Squat
320lbs/145kg x8 @6
341lbs/155kg x8 @7


Dips 70 total reps
Chin Ups 50 total reps

Washout week before I move onto my next cycle. Squats were feeling really good. Need to remember to drop straight down into the hole. The lowbar mobility work with the stick works well. Specificity of mobility has been working for me

[Kameronn]

Competition Deadlift
396lbs/180kg x8 @6.5
419lbs/190kg x8 @7.5

Competition Bench
264lbs/120kg x8 @6.5
275lbs/125kg x8 @8
253lbs/115kg x8

Pendlay Row 135 5x10
KB Unilateral Crunches Pink KB (?) 4x10

Everything felt really good today. The horse stance to activate the muscles in deads is a keeper for sure. Feel like I'm exerting force more efficiently in both my dead and bench. Need to remember to keep scap tight on eccentric

[Kameronn]

6-0-0 High Bar Squat (no sleeves/belt)
265lbs/120kg x4 @6.5
283lbs/127.5kg x4 @7
265lbs/120kg x4

Feet Up Bench
221lbs/100kg x8 @6.5
242lbs/110kg x8 @8.5
221lbs/100kg 3x8


EZ Curls/Tri Extension Superset 6x12 30lbs
Stir The Pot 3 sets

This high bar variation was rough. Looking forward to new block starting

[Kameronn]

Pause Squat
363lbs/165kg x3 @6.5
375lbs/170kg x3 @8
385lbs/175kg x3 @8.5
341lbs/155kg x3

Chest Level Pin Press
308lbs/140kg x1 @7.5
265lbs/120kg 5x4

Had an accessory but had to cut it short because of work. Excited to have started this new block. Both of these variations are some of my favorites and they tend to work well transferring to my competition movements. I'm thinking because they really force me to explode out of the bottom position and generate as much force as I can. They're also pretty close to the actual competition movements.

Almost died on the top set of paused squats today, hit the power rack cage and it caused me to fall forward. Had to stanky leg it back into the rack before even fully standing back up. Took me about 10 mins to regather myself and hit the top set again, and it ended up being below the prescribed RPE of 9. Big mental win.

[Kameronn]

Pause Deadlifts
408lbs/185kg x3 @6.5
419lbs/190kg x3 @7.5
375lbs/170kg 2x3

Spoto Bench Press
286lbs/130kg x2 @6.5
292lbs/135kg x2 @7.5
314lbs/142.5kg x2 @9
282lbs/127.5kg 2x2

Face Pulls Green Band 6x10
EZ Bar Curls 35lbs 6x10-15

Enjoyed both of these movements today as well. Both paused deads and Spoto feels like its really going to help me drive through my sticking point and control the weight. I felt best today when I drove my chest through my shoulders to initiate the pull and consciously thinking about keeping my ass down.

I forgot the importance of having a non slippery bench pad today. Shoulders felt very locked in using something on the bench. Excited to push these a bit more as I think I went a bit too conservative.

[Kameronn]

Competition Squat
451lbs/205kg x1 @8
380lbs/172.5kg 4x3

Belt Squat 225x10, 270x10, 315 4x10

Excellent start. Feet placement belt better than usual. Goblet squat warm up is really working I feel. Belt squat was pretty fun to put back in too