Kameron's Lifting & Fluffy-ness

[CWGame]

In. Good luck on progression bro

[Kameronn]

In. Good luck on progression bro

Thanks bro

[Kameronn]

Went in an did what I didn't do yesterday.

Bench Press
160x6 @7
160x6 @7
160x6 @7.5
160x6 @7.5
160x6 @8 (?)

Gets hard to rest RPE as usual, but will come with time.

Sumo Deadlifts
250x6 @8.5
250x6 @9

They must've temporarily raised the gravity when I did these sets or something. Very heavy for no real reason. Even felt like form was improving. Need to workout on bring hips forward during lockout to not put so much pressure on knees.

[Kameronn]

Squats
205x6 @7.5
205x6 @7.5
205x6 @8

These felt like 205. Kind of stepping stone for me... last progression everything post 205 felt like 205. Hopefully that happens again.

Bench Press
165x6 @7
165x6 @7
165x6 @7.5
165x6 @7
165x6 @7

3rd set felt heavier than normal so got a spotter in order to keep tight. Made 165 fly up. Kinda weird thinking I'm about to be benching my bodyweight for reps again so soon. Also very important, learned proper leg drive from a powerlifter at gym who was spotting me. Will apply next workout.

However, after these I felt completely gassed again. I attempted sumo deadlifts and again all my joints, hips, knees, felt extremely achey and felt disoriented. Going to definitely try and get more micronutrients and better conditioning to limit all those factors and use tomorrow as a way to really get form down seeing as its a mobility day. Hopefully this will help a lot as I seriously hate skipping out on deadlifts especially on a cut while following a structured program.

[Kameronn]

Woke up Tuesday morning sick, explains a lot. Hopefully after this everything is fixed. Nonetheless, posting on here because got my Romaleos in the mail today and am hyped to workout tomorrow, even if I'm not 100% yet

[Kameronn]

Repeated the weights and sets from Monday, going to do GPP tomorrow and do the sumos, and be right back on track.

As Rick Ross once said, STREP THROAT WONT HOLD ME BACK

[Kameronn]

Week 3 of PNP Phase 2, Week 5 of Cut
Kinda been numbering these wrong, this should be it, as I'm starting week 5 of cut and have completed 4 weeks. 168-169 scale weight, 13.6% bodyfat using naval method. Big bodyfat drop, will not be surprised if it's not much more next week.

Still recovering from this illness, decided I need to get in this training session for mental health and also retaining muscle mass.

Squats
210x5 @8.5
210x5 @9
210x5 @9

Considering this was a workout at about the time I go to sleep, I'm satisfied with these numbers and am more than happy to take a 2.5lb increase instead of 5 as I ease into these new romaleos. Really wanted to record but phone was dead.

Bench Press
170x5 @8.5
170x5 @8.5
170x5 @8.5
170x5 @9
170x5 @9

I didn't have a spotter again so I played it set. REALLY need to work on proper leg drive and not panicing when pausing on chest. Aside from again, satisfied.

Conventional Deadlifts
255x5 @8.5
255x5 @8.5

So first time doing these again in awhile, decided they'd be best for overall development and sumo posses lots of risk. Didn't attempt 6th rep because was getting used to stance again and hips felt slightly awkward. May just take the 5 lb jump on these. No RPE increase because had huge rest break because guy wouldn't stop talking to me.

[Kameronn]

Paused Squats
155x6 @7.5
155x6 @8

Overhead Press
110x6 @8.5
110x6 @9

Finished off with some t-bar rows, curls, and ab work.

[Kameronn]

Squats
212.5x5 @7.5
212.5x5 @8
212.5x5 @8.5


Bench Press
172.5x5 @8.5
172.5x5 @8.5
172.5x5 @8.5
172.4x5 @9
172.5x5 @9


Conventional Deadlifts
260x6 @8
260x6 @8.5

[Kameronn]

Week 4 of PNP Phase 2, Week 6 of Cut

Paused Squats
160x6 @7.5
160x6 @8

Overhead Press
115x4 @8
115x4 @9

Hit rack on these and hurt shoulder kinda lol so second set suffered alot

[Kameronn]

Squats
225x6 @8
225x6 @8.5
225x5 @9

Learned how to keep lags engaged and wow what a difference. Also exploding off bottom better thanks to paused squats.

Bench Press
175x6 @8.5
175x5 @8.5
175x5 @8.5
175x5 @9
175x5 @9


Deadlifts
265x6 @9
265x5 @9

[ronalbak]

I am 17 and i can Squat 220Lbs
But my hip starts to get hurt.
Any ideas?

[Kameronn]

I am 17 and i can Squat 220Lbs
But my hip starts to get hurt.
Any ideas?

Just bracing core and making sure everything is tight and you're not favoring one side. Make sure you're not loosing tightness walking out or even on reracking.

[ronalbak]

Just bracing core and making sure everything is tight and you're not favoring one side. Make sure you're not loosing tightness walking out or even on reracking.

Well, my form was 99% correct.
When i squated, i didnt feel pain but when i came home, my groin started to get hurt.
However i noticed that after a few stretching exercises, everything was back to normal

[Kameronn]

Well, my form was 99% correct.
When i squated, i didnt feel pain but when i came home, my groin started to get hurt.
However i noticed that after a few stretching exercises, everything was back to normal

Often times weird things like that just go away on their own I've learned.

[Kameronn]

Week 5 of PNP Phase 2, Week 7 of Cut

Squats
227.5x5 @9
227.5x4 @9
227.5x3 @9

Really thought I could have gotten 4th rep but people were around me. Just going to put 230 next week because too hard to mess with microplates.

Bench Press
177.5x4 @9
177.5x4 @9
177.5x4 @9
177.5x4 @8
177.5x4 @8.5

First 3 sets I didn't have a spotter and lost tightness. First set my grip was off so I only got 4 and screwed up entire session. Nonetheless I still got 4 reps. RPE dropped when I got spotter.

Sumo Deadlifts
267.5x5 @8.5
267.5x5 @9

Yes, still debating sumo vs conventional. Conventional just wasnt feeling it and still don't so I think I might just seriously commit to sumo. Who knows.

[Kameronn]

Paused Squats
165x6 @7.5
160x6 @8

Overhead Press
116x4 @8.5
116x4 @9

[Kameronn]

Squats
230x5 @8
230x4 @8.5
230x5 @9

Hip felt very tight and awkwardly enough I fell when trying to get tight under bar because bar fell off rack LOL. Nonetheless went well.

Bench Press
180x5 @8
180x5 @8
180x5 @8.5
180x5 @9
180x4 @9

Got spotter on all sets and they went amazing. During warm ups felt really weird and awkward so I didn't want to bench really, but goes to show how you feel can be a lie.

Sumo Deadlifts
270x4 @8.5
270x4 @9

Finally sumo is felling natural as I'm really focusing on pulling back and changed my foot angle. Hip felt awkward but I'm more than happy taking 2.5 lb jumps on all lifts when cutting.

Lifts from today's session, form critiques more then welcome. Don't mind the squat, guy didn't hold it horizontal.

[Oggie22]

Good stuff brah. Keep it up

[Kameronn]

Good stuff brah. Keep it up

Thanks man, 'preciate it. Progress is actually happening when cutting.

[Kameronn]

Week 6 of PNP Phase 2, Week 8 of Cut
Dropping cals slightly as I've been stuck at 168-9 for 2 weeks now. Strict 2k/day with IF.

Squats
232.5x5 @9
232.5x4 @9
232.5x4 @9.5

These we're all tough for some reason, but got the 4 reps I needed.

Bench Press
182.5x4 @10
182.5x5 @9
182.5x4 @9
182.5x4 @9
182.5x4 @9

So hit failure on bench first set for some reason. Movement felt foreign and froze on chest lol. Had to get someone to help me out. Real cool powerlifters who ended up giving me her wrist wraps which helped alot and taught me how to breathe properly and little form improvements that helped a lot.

Sumo Deadlift
275x6 @8
275x6 @8.5

These flew up like butter. Happy at sumo progression.

[Kameronn]

Paused Squats
170x6 @7.5
170x6 @8

Tried a wider stance 'hybrid squat'. Felt in hips definitely

Overhead Press
117x3 @8.5
117x3 @9

[Kameronn]

Squats
235x3 @9
235x3 @9.5
235x3 @9.5

These we're all tough again, heavy triple part of the program I guess. Somewhat scary. Need to move onto low-bar soon.

Bench Press
185x4 @8.5
185x4 @9
185x3 @9
183x4 @9.5
185x3 @9.5

Need to really think about cues as they make a huge difference in my bench performance.

Sumo Deadlift
280x6 @8
280x6 @8.5

[Kameronn]

Week 7 of PNP Phase 2, Week 9 of Cut
167 scale weight this morning finally. Very hard mentally to maintain the 2k calories but doing it. 12.6% bf according to calc but don't look it tbh. First session with low-bar squats as I need to at least get 5 lbs/week on squat to hit goal.

Low-bar Squats
231x4 @8.5
231x4 @8.5
231x4 @9

Hard to asses RPE on these because slight form adjustments make huge difference learning new exercise. Need to record to see depth and other form errors. Felt strong though and sat okay on back, wrists needed to be wrapped.

Bench Press
186x4 @8.5
186x5 @10
186x4 @8.5
186x4 @9
186x3 @10

Terrible bench session as spotters were acting a fool and giving me terrible hand offs and had a ONE MORE REP type spotter for some. Unsatisfied with these numbers but what can you do.

Sumo Deadlift
285x5 @8.5
285x5 @9

Didn't feel like a 6th rep would be RPE 9 so I settled for 5 this time.

[Kameronn]

Last post was 236 on squats, oops.

Paused Squats
175x6 @7.5
175x6 @8


Overhead Press
118x3 @9
118x3 @10

[Kameronn]

Low-bar Squats
240x4 @8.5
240x4 @9
240x4 @9

Solid squats. Learned that I hit depth which is huge plus.

Bench Press
187.5x4 @8
187.5x5 @9
187.5x4 @9
187.5x4 @9.5
187.5x4 @10

Great bench session. 190 here I come.

Sumo Deadlift
290x4 @9
290x3 @10

Terrible, feel like I have never done these before. Oh well. Gotta fix things.

[Kameronn]

Week 8 of PNP Phase 2, Week 10 of Cut
166 on scale, 11.8% bf now? I guess going to cut to 8 according to naval method because still look like chit.

Squats
242.5x4 @8.5
242.5x4 @9
242.5x4 @9.5

Squats were very taxing on me today probably because little sleep. Oh forgot microplates so I used the heavier plates today.

Bench Press
190x4 @8
190x4 @8.5
190x4 @9
190x4 @9.5
190x3 @10

Typical scenario as last time, going to cut losses and increase by 1 lb. Still need to work on butt on bench.

Sumo Deadlift
292.5x4 @9
292.5x4 @9

I was gassed after these, glad I got it done.

[Kameronn]

Paused Squats
180x6 @8
180x6 @8.5


Overhead Press
120x0

[Kameronn]

Squats
245x5 @9 PR
245x4 @9
245x4 @9.5

Had to leave after 2nd set and come back few hours later lol. But PR!

Bench Press
191x3 @9
191x3 @9
191x3 @9.5
191x2 @10
191x1 @10

So I hit failure... not sure what if I'm going to try weights again on Monday or not.

Sumo Deadlift
295x5 @9 PR
295x4 @10

Hit failure on that last set lol

[Kameronn]

Week 0 of PNP3, Week 11 of Cut
165 bw, but like ~.25 waist gain. Whatever. Gonna take a deload this week and probably train serious on Friday depending if I'm busy.