Kameron's Lifting & Fluffy-ness

[AFC96]

12 rep deadlift... wat... wat...wat...wat.. why...why...why

[Kameronn]

Beltless Paused Deadlifts
257.5 8x3

Overhead Press
110 5x7

Leg Extensions 45x15x3
Plank 3 x 45 seconds
Mobility 20 min

Ohio Power bar tore my callous off my hand, hurt like hell lol. Wasn't able to grip bar for next two sets. First time thats happened to me. Couldn't curl because of it. Knee still feels a bit funky, but not quite as bad. I definitely couldn't squat as of right now. Blah, keeping head up through these obstacles.

[Kameronn]

12 rep deadlift... wat... wat...wat...wat.. why...why...why

So brutal man, wanted to sandbag lol

[Kameronn]

Went to gym... virtually can't do any exercise with torn open hand and knee injury. Brb running up hills hoping to increase my squat.

[DJaRiHardstyle]

I've struggled w/the valgus collapse a ton as well, and have had the most annoying left knee issue for years now.

Curious as to what Izzy has suggested to fix it? I've been cuing to soften the knees before descent (so I'm not fully locked out... not sure if PL meets would allow it tho) and drive DOWN, not BACK, with my glutes, a la tips from MikeWines.

[hostelmaniac]

pause squats

[Kameronn]

I've struggled w/the valgus collapse a ton as well, and have had the most annoying left knee issue for years now.

Curious as to what Izzy has suggested to fix it? I've been cuing to soften the knees before descent (so I'm not fully locked out... not sure if PL meets would allow it tho) and drive DOWN, not BACK, with my glutes, a la tips from MikeWines.

I'll give that cue a shot next squat session - I think if the softening of the knees is a fluid motion into the descent its okay. Then again, some judges just play by their own rules sometimes. What's up with the left knee issues man? It seems like out of 10 people I know who have knee issues 80% of them specifically have it in just their left knee.

Izzy has me just cuing knees out for now, while putting emphasis on making the reps 'feel good and natural'.

pause squats

I have no clue where we could even put those in the current program - it's tough enough all ready lol

[Kameronn]

Did a top set of deads with cut up hand still (cut it again with a knife like an idiot) and couldn't lift without bad pain. Finally here on Friday able to grip things that don't involve pulling without pain

Competition Squat
292.5 4x8

Competition Bench
192.5 4x8

Feet Up CGBP 95x15x5
Back Extensions BWx15x5
Plank 5 x 30 secs

Found that sweet spot on the back extensions to fully contract and get a stretch reflex at the bottom. Hamstring DOMS incoming tomorrow. Finger and hand was still pretty awkward and annoying to grab things with. Hate having such a silly thing stop me from lifting rn.

Got a problem, need to clock in 43 hrs in gym this semester at the college gym, and no chalk is allowed. Probably gotta use straps...

[Kameronn]

Overhead Press
115 4x5
115x8 @9

Bulgarian Split Squats 45x10x5
DB Curls 30x10x5
Weighted Crunches 45x15x5

Still wasn't able to deadlift. Even curls aggravated the wound a bit. Split squats were... interesting. Way more difficult than I expected, had to use empty bar on the movement. Want to increase all the weight I use on these accessories slowly.

[AFC96]

What caused the injury again? Think I missed it..

[Kameronn]

What caused the injury again? Think I missed it..

Honestly wouldn't even call it an injury, but tore my callous off last Saturday on paused deads, then later that week cut my finger chopping some fruit with knife lmao. Just waiting on it to heal

[Kameronn]

Week 9 of Bulk
Repeating last week since I wasn't able to get the sessions in. Taking BCAAs again since they were really on sale.

Competition Squat
345 4x3
345x6 @8.5

Competition Bench
225 4x3
225x5 @9.5

Flat DB Bench 60x15,10,8 50x13,12,11
Back Extensions 5x15
Chin-grip Pulldowns 90x10x5

Forcing my knees out - allowing just about no knee cave every rep. I'm convinced that's the root cause of my knee pain. Didn't feel any knee pain until that final rep on the AMRAP where my knees caved in a bit. Weak pressing day... not too fussed about it.

[Kameronn]

Competition Deadlift
355 2x7
355x10 @9

TnG Bench Press
232.5 4x3
232.5x5 @9

Front Squats
155 2x5
155x10 @9

VERY hot day today, was sweating hard just warming up. I think it definitely effected my performance a bit. Knee still felt wonky warming up, but after I started getting to the working sets it felt fine. I felt like I was babying my hand a bit no matter what I did. Dat OPB rips my hands like no other.

Feeling energized and generally better. Happy to be on the gain train again after that rough road. The caloric surplus is definitely helping now that I'm 9 weeks deep into it.

[Kameronn]

Competition Squat
297.5x8x4 @7.5

Competition Bench
197.5x8x4 @6.5

Feet Up CGBP 100x12x5
Back Extensions 5x13
Incline DB Rows 40x15x5
Ab-Wheel Rollouts 5x10

Squat and bench felt amazing today. Knee tracking was a lot better - I cued keeping my back and hip angle instead of knees out as Izzy recommended and it worked well. Hopefully I can carry this over into higher RPE sets. Went into this session with a lot of food in my stomach and I think that helped a lot. These weights were moving fast and didn't feel tired at the end like I usually do. Really liking both the ab wheel and incline DB rows as my row/ab movements, so I think I'm going to stick with them for now.

[Kameronn]

Beltless Paused Deadlifts
270 9x3

Overhead Press
115 4x5
115x8 @9.5

Leg Extensions 45x12x5
DB Curls 30x10x5

Not doing abs/HIIT since doing a Kickboxing class that does both prior to this. The beltless paused deads were fairly difficult today. The leg extensions felt a lot better on my knee than bulgarian split squats.

Also, back to meditating everyday and changing my sleep schedule so I can make it a first thing when I wake up activity.

[crackbam]

Good luck !

[Kameronn]

Week 10 of Bulk to 205
Weight steadily climbing, 180p/340c/58f. 179.4 bw

Competition Squat
355 4x2
355x7 @9



Competition Bench
232.5 4x2
232.5x3 @8.5

Flat DB Bench 55x12x5
Leg Curls 45x10x5
Chin Ups BWx11,10,8,8,7
Weighted Crunches 45x12x5

Trained with the dude who crushed all the former CA state records that I was shooting for and dude is actually a former client of Izzy. Pretty cool gym. Squats were amazing today. 449 e1rm, and kept knees out well. Is my squat strength back?! Kept knees out and on reps where they caved in I felt it and it overall feels inefficient. Knee cave is definitely a bad thing I've come to learn.

Pressing strength and accessory work on the other hand... Pretty heavy. Misgrooved a rep on my + set of bench which sucked. This accessory work is heavy af, and really makes me feel weak when I see dudes crushing 80s+ on flat db lol

[AFC96]

"1 more...... OH ****TTTTT"

[Kameronn]

"1 more...... OH ****TTTTT"

Lol, I remember thinking when he said one more "bro just wait"

[Kameronn]

Competition Deadlift
375 2x5
375x9 @9

TnG Bench Press
237.5 4x2
237.5x5 @9



Front Squats
167.5 2x4
167.5x9 @8

Overhead Press 95x8x5
Face Pulls Green Band 5x12
Assisted Ab Wheel 5x8

Hip flexors and back of left knee were bugging me going into this session. Really tried stretching them out before lifting. Fell forward a bit on that second rep, but satisfied getting 9 after a 2x5. Cueing my knees out again helps me maintain my hip position and not fold over. Strapped is ripping on SABOS so need to super glue that or something

Wanted 6 pretty bad on that TnG bench but it probably wasn't there today unless I wanted to hit an RPE 9.5-10. Liking the assisted ab wheel as an accessory, gonna keep using it moving forward until I can get 5x15 easily with it.

[Kameronn]

Competition Squat
305 5x7 @8

Competition Bench
200 5x7 @8.5

Feet Up CGBP 95x12x5
Leg Curl 45x10x5
Incline DB Row 45x10x5
Assisted Ab Wheel 5x8

Trying out some difference cues squatting. Exaggerating the break at the hips to try and accomplish the 'lowering glutes' into the hole to stop some knee valgus. Worked pretty well, just need to time the stretch reflex and be sure I'm hitting depth. Further, stopped moving around once I find the shelf on my upper back.

Bench in general is not doing well. Was talking to someone about it, and really, I was training a variation my entire lift before training on the comp benches... the forza put me at a decline in a way. FUUUCK.

[AFC96]

Bench in general is not doing well. Was talking to someone about it, and really, I was training a variation my entire lift before training on the comp benches... the forza put me at a decline in a way. FUUUCK.

Lol, I don't even have a proper bench except on Meet Day..

I know that feel.. competition bench is very nice doe... hnggggghhhhhh

[Kameronn]

Beltless Paused Deadlifts
280 8x3

Overhead Press
122.5 4x3
122.5x7 @9.5

Leg Extensions 55x12x5
DB Curls 30x10x5
Assisted Ab-Wheel 5x8

Starting with higher hips on these paused deads. Liking it. Lots of outside stress in this session.

Lol, I don't even have a proper bench except on Meet Day..

I know that feel.. competition bench is very nice doe... hnggggghhhhhh

The feels least you weren't doing a decline... lol

[Kameronn]

Week 11 of Bulk
Weights moving up fairly quickly - had a jump from sitting around 179.8 to 181ish last couple of days and it's been sitting there. Following diet very well and reaping the benefits. Could use a bit more micro-nutrition but that's not always available for now.

Competition Squat
375 4x2
375x4 @9.5

Competition Bench
240 4x2
240x4 @9.5

Flat DB Bench 60x12,10,10,9,9
Chin-Grip Pulldown 120x10x5

Lifted at the college gym. Couldn't bring micros, and the assigned weights were 372.5/237.5 respectively, so had to make a decision. Felt good so went up on both. Squats were moving great. Disappointed on the AMRAP as I felt the reps were moving great, than on that 4th rep I missed the stretch reflex timing in the hole and my hips shot up a bit which caused the rep to be really grindy and caused some pain in my calf/knee area.

Bench moved fantastic even though the benches there sucked. They're the adjustable benches that don't have padding one section and that's where my ass usually is on the bench. Oddly enough though, I felt I had more efficient leg drive. Best bench in a long time.

[Kameronn]

BW: 181.2

Competition Deadlift
405 4x3
405x8 @10

TnG Bench Press
252.5 4x2
252.5x5 @9.5



Front Squats
180 4x3
180x7 @9

Overhead Press 95x8x5
Face-Pulls Green band 5x12
Assisted Ab Wheel 5x10

Solid lifting session. Logging my bw because I've been slacking lately and not recording bw everyday, instead only 3-4 times/week. Previous PR with 405 was x6 @9.5 so getting x8 @10 felt great. Loving deadlifts and they don't feel as crappy now that I've really gotten down pushing my knees out. Bench also went well again.

[Kameronn]

BW: 181.8

Competition Squat
322.5 6x6 (maybe 7) @8

Competition Bench
210 5x6
215x6 @9

Feet-UP CGBP 135x8x5
Incline DB Row 45x10x5
Leg Curls 55x10x5
Assisted Ab-Wheel 5x12

Having difficulty hitting depth it seems now that I've adjust squat form. Going to be a balancing act of hitting that stretch reflex at the bottom and squatting to depth. I don't wanna bury my squats but I don't want them to be 'debatable' lol.

Wasn't sure what weight the bench was suppose to be (I thought it was potentially 212.5) so I put on 210 and on the last set hit 215 for good measure. Lucky for me it was only suppose to be 205. Feelsgoodman. Getting a bit riskier with my ass on the bench, but I feel that's what you have to do to get a huge arch. Can't just place your ass down like you're sitting - want that half an inch of ass cheek on the bench.

Definitely moving onto the non assisted ab-wheel now that I'm used to the movement. Training is going fantastic and I feel like each session is just building more momentum. These 6x6s previously used to kill me, now they aren't so bad.

[Kameronn]

BW: 180.2

Beltless Paused Deadlifts
295 7x3

Overhead Press
132 4x2
132x4 @9.5

Leg Extensions 65x12x5
DB Curls 30x10x5

Lack of sleep today impacted this session. Was really tired going into it.

[hostelmaniac]

Atg crew

[Kameronn]

Atg crew

Last time I was doing atg high bar squats my comp squat tanked and I had terrible calf problems

[hostelmaniac]

Last time I was doing atg high bar squats my comp squat tanked and I had terrible calf problems

atg is for alphas only