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  1. #151
    Registered User imhungry4444's Avatar
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    Idk what happened to my squat today. Attempted 375 lb x 5. Coming in my left knee felt weird but felt better as the warm up went on. My legs weren't sore at all. First two reps were good but I could feel a little strain on my left knee after every rep. Now I don't remember which rep it was, but I think it was the 3rd or 4th rep. I went down, hit below parallel, and just had zero energy to come out of the hole. So I had to rack it on the pins. I'm gonna try it again next week and if I don't get it I'll switch to triples.

    Recorded the first single of DL with 460 lb. I noticed my hips were a little high. So I put a liiiiittle more distance between my shins and the bar on the set up on the latter singles in order to get more leverage and leg drive. Worked like a charm. Hit straight singles.

    Hit straight sets with 250 lb x 10 x 3 on bent over rows. I recorded the last set and as I suspected I was jerking the bar via my torso a ton. It's okay for now. Eventually I'm gonna lower the weight to get optimal muscle contraction to really build my lats. But that won't be until I switch over to P/P/L.

    At the end, because I wasn't satisfied with my squat turnout, I did weighted chin ups with a 45 lb plate x AMRAP. Managed to get 7 with good ROM. Almost got 8 but was off by an inch.
    Last edited by imhungry4444; 06-23-2017 at 08:37 PM.
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  2. #152
    Registered User imhungry4444's Avatar
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    Didn't feel like it, but today was a good push volume day.

    Hit straight set this time with 245 lb 5 x 5 on bench press. First three sets I did a great job at keeping my glutes tight and on the bench. What I really focused on though was bracing better. Really got the diaphragm working and tried my best not to leak power anywhere.

    Even got straight set on volume OHP as well. 140 lb x 8 x 3. The last reps on the latter two sets were hellacious but I grinded them out. Why I said today didn't feel good was my low mental energy. Head felt defeated, but my body was apparently ready to roll.

    Since I'm doing weighed dips on the push volume days, I'm doing 8x3 just like with the weighted chin ups initially. Surprisingly hit straight sets with 35 lb attached with good depth. Really felt my triceps working. Going to move up by 5 lb instead of 2.5 lb.
    Last edited by imhungry4444; 06-26-2017 at 08:22 PM.
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  3. #153
    Registered User imhungry4444's Avatar
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    Hit straight sets with 350 lb on squats x 5 x 5 this go around with the weight. As the sets went on the bar got heavier and heavier as I unracked it. First 2 sets I went past parallel but I think the bar was a little out of midline. By the 4th set the bar was midline but I was so tired at that point that I was only going at parallel.

    Hit straight sets on 3 x 5 weighted chin ups with 90 lb attached. I like 3 x 5 because it allows for full ROM reps throughout while attaining the same volume.

    Now I was going to do 8 x 3 SLDLs with 275 lb, but my lower back felt kinda torched at that point. So instead I did 10 x 3 back extensions with a 45 lb plate. The plate is so big though that it's a little uncomfortable holding it, but I'll get used to it.
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  4. #154
    Registered User imhungry4444's Avatar
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    Hit all five singles with 295 lb on bench press. I didn't think I'd get'em considering how much the first two singles took out of me. But the last two singles felt a little easier. Never did I ever comprehend that I'd ever get to 295 lb on the bench press. Now they are singles, but I'll be doing 295 lb for reps before I know it.

    180 lb OHP didn't go so well. Ramp sets were good, but once I got 180 lb in my hands, it wasn't gonna budge. Got 2 reps in just like last time. I'm gonna redo 140 lb on my volume day, basically redoing this week for OHP. If I don't get atleast 3 reps next week, I'll lower the weight by 10 lb and go for straight 5RMs as opposed to 3-5.

    Was going to do 175 lb on the CGBP, but decided to do 185 lb instead because I figured with how much stronger my BP has gotten, my CGBP must have been complemented. I hit straight sets with 10 x 3. CGBPs are going to help me a ton with my elbows, lockout, and leg drive for the bench press.

    Because OHP didn't go so well, I decided to add in some Face Pulls for a little extra shoulder volume at the end. Did 150 lb x 20 x 2.
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  5. #155
    Registered User imhungry4444's Avatar
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    Quite pleased with the result of my 5RM squat. Got all my reps with 375 lb this time around. Every rep at or below parallel. As soon as I got the first rep, I knew I had the set in the bag. Though by the 3rd-4th rep, it felt like my right adductor was about to explode. Still felt that way relatively the rest of the session.

    My deadlift form was regressed in my opinion. Got all my singles with 465 lb, but I don't feel as comfortable with it as I did a month ago. I think I need to add in some DL frequency into my week.

    Got straight sets of 10 x 3 with 255 lb on rows. I recorded the first set and tbh the jerking of the bar isn't as profound as I initially thought. I think it's good enough for now.

    By the end I had some energy left in me, and wanted to get a little more bicep volume in so I did 5 x 3 weighted chin ups with full ROM. Got'em all.
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    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  6. #156
    Registered User imhungry4444's Avatar
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    Glad that I'm at the point where I am doing a 250 lb bench press x 5 x 5 for straight sets. Hit them all today. Though after the first set, my butt was shooting off the bench and straining my lower back just a lil' bit. Once I move onto the next program when I start stalling on TM, I'll fix that. Right now I need to put weight on the bar progressively and linearly until I can't anymore. With "good enough" form.

    Switched the volume OHP programming a little bit. Seeing as how the 8x3 at 70% wasn't working that well anymore, I upped the volume by a hair. Instead of 140 lb x 8 x 3, I did 115 lb x 10 x 3 with set 2 min rest periods. I'll be honest, I thought I was gonna fly through them but they were hellacious. Also, with no belt. Made sure my technique was on point.

    By the time I got to weighted dips my shoulders, tris, and chest were trashed I tried to do the opening rep with 45 lb attached but couldn't even do that. So I settled for 10 x 3 bodyweight dips with full ROM.
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  7. #157
    Registered User imhungry4444's Avatar
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    Because I strained my lower back a little bit from yesterday's volume BP, I thought it would hinder my squat today. It didn't, hit straight sets with 355 lb x 5 x 5 with depth or at parallel on some. Though I was absolutely torched after the last set, I'm pleased with the fact that I can do 355 lb x 5 x 5.

    Even though I was torched after volume squats, I still hit straight sets of 3 x 5 weighted chins with 95 lb attached. Overall PR.

    I didn't think I had anything left in the tank at the end, but I decided to do good mornings anyway. Got 185 lb x 10 x 3 for some hamstring work. Rifled through those with good form/depth.
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  8. #158
    Registered User imhungry4444's Avatar
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    Finally hit the milestone on benching 300 lb, even if it is for a single. Though I didn't get all five today. Missed the last one. Let the bar drift up on my delts/upper pecs. The difficulty of the weight fluctuated from rep to rep. Weird.

    Tried my hand at 180 lb x 3-5. Only got 1. Was very unpleased with that, and the missed last rep of 300 lb BP, so I said f*ck it and tried a 5x5 OHP with 155 lb. Essentially 80% of my 1RM. I was going to go set by set. So if I got to a set which I didn't get all 5 reps, I'd move on to the next lift. But surprisingly I got straight sets.

    Because my delts and tris were torched after the intensity BP and volume OHP, I lowered the volume on CGBP to 8x3 as opposed to 10x3 with 190 lb. Hit straight sets.

    I think I'm starting to max out on this BP-centric TM so I'm going to alternate the push focus from week to week as it's originally programmed in the Practical Programming book.

    Week A
    Monday
    Volume 5x5 BP @85%
    Light 8X3 OHP @65%
    Thursday
    Intensity 5x1 BP @95%
    5RM OHP @85%
    Week B
    Monday
    Volume 5x5 OHP @80%
    Light 8X3 BP @65%
    Thursday
    Intensity 5x1 OHP @95%
    5RM BP @85%
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  9. #159
    Registered User imhungry4444's Avatar
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    Weird how the mind works. I came in with a defeated mindset prepping for the 380 lb 5RM squat. My left knee felt weird and my adductors were still sore. Even on the last ramp set which was 355 lb for a single, it felt heavy. Immediately I thought "it's just not happening today". Though I still hyped myself up with some music(Lord Knows - Meek Mill), and tried 380 lb anyway. As I got the first rep in I thought "that wasn't so bad". So I kept going until I hit the wall or 5 reps. After the 4th rep I was a little gassed. I did get the final rep in but I know it wasn't parallel and it was good morning-esque. So after I racked it, I waited 45 sec - 1 min and did one more rep and made sure it was a solid rep at parallel. I'm not one to harp on this motivational BS but it's just funny how things work out when you feel defeated but do it anyway.

    Pulled the most off the floor ever for a PR of 470 lb x 5 singles. It felt pretty heavy and I recorded my first single. My hips are out of position imo, and I'm know I'm not loading my hamstrings because mid rep I have to adjust backwards due to my bodyweight being shifted forward a little. I don't like that. I really need to up my DL frequency but the only time I can think of is after volume squats on Tuesday, and I'm dead after those. But I might just do either a 3 x 3 paused deadlift or SLDL at a deficit with 70% of my Intensity working weight.

    Changed the Bent Over Rows a little bit. Tried my hardest to keep my upper back as horizontal as possible and pulling higher on my torso. About sternum to upper abdominals. Hit straight sets with 260 lb x 10 x 3.
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  10. #160
    Registered User imhungry4444's Avatar
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    Got straight sets of 5 x 5 with 160 lb on OHP, but it was a little tougher than I expected. Really need to work on keeping the bar midline on the eccentric.

    Was going to do 195 lb on the submax volume BP but seeing as how I'm pretty sure my 1RM is really 305 lb, I decided to up the weight to 200 lb instead. It was waaay harder than I expected, but I also made sure I kept my butt on the bench and kept my body tight throughout. I hit straight sets 8 x 3.

    Going to have to lower the weight on dips. My tris and shoulders are shredded by the time I get to dips so I ended up doing 8 x 3 with a 25 lb plate attached. But they were with full ROM so that's a plus.
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  11. #161
    Registered User imhungry4444's Avatar
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    As much as I loathe 5 x 5 volume squats, I low key look forward to them. Maybe I'm a masochist idk. Anyway, here is the first set of 360 lb x 5 x 5. I ended up hitting straight sets after all was said and done. Here's the first set:

    https://streamable.com/c7s2h

    Wasn't as gassed after the squats as I usually am. But I skimped a little on my rest periods with weighted chin ups. Though I did get a PR on the very first set since that's the most I've ever done with weight attached(100 lb attached, basically doing chin ups with a 100 lb d!ck), I didn't hit straight sets. Didn't get my chin over the bar on the very last rep of the very last set. Bummer. But I'll redo the weight next week. Here's the first set:

    https://streamable.com/whr4l

    Instead of good mornings, I thought it'd be alot more prudent to do RDLs in-order to work on my hip-hinge. Also, to get some solid hamstring work in. Hit straight sets of 10 x 3 with 225 lb, while using a monkey grip with no straps.
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  12. #162
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    Took a couple singles to get used to OHP singles, but I got'em all with 185 lb. 185 lb has been the goal for a while though for 5 reps. I'll take 5 singles for now. Still the most weight I've ever pressed overhead.

    Tried my hand at a 5RM with 270 lb on bench press. It's supposed to be 3-5RM but I'm making sure it's 5RM or I don't advance just cause I'm a stickler. The ramp sets felt great. Butt didn't shoot off the bench. First 2-3 reps with 270 lb actually felt good. I just got in the 4th rep and was going to go for the 5th but realistically there was a 15% chance I was going to get it and I don't need to go to failure at the moment. I'm gonna redo the weight anyway in 2 weeks to make SURE I can do 5 reps.

    My chest was pretty wrecked afterward so CGBP went as well as it could've. Got 10, 9, and 8 reps with 190 lb. Hey it's more volume than 8x3 last week, but I need straight sets. I was contemplating doing a incline bench instead to get some anterior delt work in for the OHP-centric week, but decided not to. I might do it the next time I have an OHP week. Just need to make sure I pick the right weight.
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  13. #163
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    Surprisingly great intensity day.

    Going into the ramp sets I felt great. Form felt on point. Nothing was too strenuous. Knee felt good. So usually when everything feels right I'm skeptical and expect something to go bad. As I unracked 385 lb I thought "eh this isn't so bad". Once I did the first two reps I knew I had it in the bag. Here's the full set:

    https://streamable.com/2p9td

    It may not lookit from the camera angle but I'm going at and a lil below parallel.

    The deadlift was the one I was worried about though. I haven't deadlifted for a set in almost more than a month. Decided to tackle 465 lb x 5. The one that eluded me when I was on 5/3/1. Just like the squat, once I got the first two reps in I thought "holy sh!t I'm gonna get it". Now the last rep was tough but I was griiiiinding through that b!tch. In my mind there was no way I wasn't going to get it or let go of that bar. Unfortunately I didn't record it.

    Bent Over Rows were good. Got straight sets of 10 x 3 with 265 lb. Closing in on 275 lb which I got 5 reps at the most with it at the start of the year. Here's the last set:

    https://streamable.com/4tmjk
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  14. #164
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    Not pleased with today's volume push day. Was a little hectic to begin with due to having 3 clients in before my session but that's no excuse.

    Didn't get the last rep on the last two sets of 255 lb x 5 x 5 on bench press. Now I'm still in the ball park as far as set volume(3-5), but it's still a bummer. If I don't get it when I try again in two weeks I'll move it down by 10 lb to refresh my form.

    Didn't get straight sets with 125 lb x 8 x 3 on OHP as well. That really annoyed me. Got the first set but then only got 6 on the second set. I rested an extra minute for the last set and widened my grip by a finger because I narrowed it to the end of the knurling in-order to make sure my forearms were 100% vertical. I think that was a mistake. Having a my grip a finger outside the edge of the knurling has always worked for me so idk why I changed it. Also, need to work on keeping the bar midline on the eccentric. Btw, got 8 on the last set because I went back to my orig grip.

    The depth on the weighted tricep dips were sh!t on the first half of all three sets of 8 but the latter half was below parallel. Got straight sets though. Going to redo 35 lb attached anyway.
    Last edited by imhungry4444; 07-17-2017 at 05:49 PM.
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    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  15. #165
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    Although I got straight sets of 5 x 5 with 365 lb on squats, the reps didn't feel as deep as they should be. I was torched after the 3rd set. On an RPE scale, the last rep of the 3rd set was a 8/10. So I upped the rest periods by 1 min for the latter two sets and I got'em. Initially I was shoving my hips back way too much and putting all the pressure on my lower back. Idk why I did that. It's like I was trying too hard to keep the bar over the middle of my foot. Hopefully the lower back soreness doesn't carry over to my intensity day.

    Hit straight sets this time with 100 lb attached on weighted chin ups 3 x 5. The veeery last rep though wasn't as complete as I would have liked so I did a rest-pause rep at the end just in case.

    F*cked up the last set on 10 x 3 RDLs. I'm using a false grip so my fingers were a little gassed by the 3rd set. Also, I recorded the 2nd set and realized I was trying too hard to go for speed and wasn't fully locking out. So on the final set I really focused on fully locking out but my fingers were slowly dying. Before I think the last rep or two the bar was just about to slip out of my fingers when I managed to quickly rack it. That annoyed me because I was doing 235 lb, 10 lb more than last week, and the weight was easy money. My fingers were being little b!tches though. So I chalked them up and did some rest-pause reps, again just in case.
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    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  16. #166
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    Performance-wise, this whole week has been kind of a let down.

    Retried 300 lb x 5 singles and only got 3. Failed on the 4th rep. This time oddly my left pec, as opposed to my weaker right pec, was not up to snuff. First single felt good and I was pretty confident I'd get them all, but also my forearms have been tight for the past 2-3 days. I think maybe because of the 365 lb x 5 x 5 volume squat. Next time I hit bench press for singles I'll redo 295 lb. But I'm not worried about stalling on this program because I just transitioned over to every other week as far as BP-to-OHP centered weeks. So maybe I might need to adhere a little more.

    OHP ramp sets felt great. Really made sure I had a tight base under me with my glutes and knees locked. Especially my glutes. I've neglected them on the OHP recently. I was expecting to get all five reps with 170 lb but I ended up getting 4. Matching the volume I got last time I attempted 170 lb for a 5RM. Just like the 5RM on BP last week, I'll redo this one as well next time.

    Lowered the rest periods on CGBP by a minute because I want to aim for a little more "stimulation" considering it's 10x3. I upped the volume by a rep with 10, 10, 8 on 190 lb. I'm contemplating switching that over to 8x3 because it's a little more strength oriented with a dash of hypertrophy.

    I was so displeased with the "failed" BP and OHP that I added 10 x 3 BW dips. Tried my best to keep my torso vertical as I hit past parallel with a strict 1 min rest period. Got 10, 10, 9 but they felt great.

    I'm finally deciding to fix my muscle imbalances due to the overuse of mixed grip from DLing all this time. Did descending sets of 12, 10, and 8 reps of flat DB chest press with a 30 lb dumbbell, right arm only.
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    PRs
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    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  17. #167
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    Atleast I capped off the week good.

    Hit a 5RM PR with 390 lb on squat. Ramping up my right adductor was acting up. I really focused on corkscrewing my feet into the floor throughout the movement for an extra little boost. Just like last week, as I unracked the weight it didn't feel as heavy on my back. I knew I was going atleast parallel on each rep and the last rep was 100% a 10/10 on the RPE scale. I knew I had it, but it was a griiind.

    Even though last week's deadlift went better than expected, I was still apprehensive in today's attempt at 470 lb x 5. Here's how it went:

    https://streamable.com/rcd5w

    Really made sure I tried to bend the bar and tighten my lats as much as possible. Usually I can tell by the 2nd rep if I'm gonna get the set or not. I had here again.

    Hit straight sets of 10 x 3 on bent over rows with 270 lb. I brought my grip inward, the same as my deadlift grip. In-order to incorporate my lats alot more. It was a doozy but I got'em all. Looking forward to 275 lb next week.
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    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  18. #168
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    Somehow I knew I wasn't going to hit straight sets with 165 lb OHP 5 x 5. Last week I barely got in 4 reps with 170 lb, so 5 x 5 with 165 lb wouldn't make sense. But I went after it anyway. Got 5 on the first two sets but they were pretty tough. Then 4 on the next two, and idk what happened on the last set. Only got 2. Not I'll see how Thursday's intensity day goes, but I suspect it'll be fine.

    Light bench press felt alot easier and fluid this time. Probably because I really focused on making sure my entire body was tight throughout. Hit straight sets with 200 lb x 8 x 3. Feeling confident in this week's 5RM bench press.

    Dips actually went really good today. Hit straight sets with 35 lb attached x 8 x 3. Got great depth. In fact the depth got better as the sets went along. Dips are one of those movements where it's hard to gauge your form set-by-set and it takes a lil bit to adjust properly. Btw, mid second set I got really light headed and got outside of my head per say. Like I was contemplating why I was light headed and what was going on, all the while continuing the set no problemo. Like I was on autopilot. Cool 3rd person moment.
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    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  19. #169
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    Didn't hit straight sets on 370 lb squat x 5 x 5. Got the first 3 but the latter two only 4 and 3 reps. Aslong as I'm staying in the 3-5 rep range when I miss I'm still in the ball park to retry so it's no cause for concern just yet. Athough I do think Texas Method is running it's course but I'll drain every bit of juice out of this program as I can. Something weird happened on the 3rd set. I had a sudden surge of energy/hype. I bulldozed through the set and went extra deep on the last rep. But I think I had a little bit of an adrenaline dump by the 4th set because I just had almost no energy left. Weird.

    Hit straight sets on 3 x 5 weighted chins with 105 lb attached. Was pretty heavy so I upped the rest periods by a minute. Last rep is always absolute full ROM because I'm starting from dead hang and I have a relatively long wingspan so it's a trip up to the bar.

    Used straps this time for RDLs. And instead of redoing 235 lb, I went up by 10 lb and did 245 lb x 10 x 3. Added the straps mainly because the grip should not be a limiting factor when it comes to targeted work. For this, the lock out and bar path. Made sure to fully lockout at the top and drag the bar eccentrically and concentrically along my legs while keeping a tight scapula. Also, in regards to fully locking out, keeping in mind to squeeze my glutes as the bar goes past my knees. Get that motor pattern etched in my brain.
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    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  20. #170
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    Hit all 5 of my singles with 190 lb on OHP. Some reps were more strenuous than others, but that's okay. Aslong as I get'em all with adequate form.

    Didn't get 5 reps with 270 lb. Got 4 again. Also, I put alot of stress on my lower back on the last rep because my butt came off the bench. I'm gonna try my best on next week's BP volume day to focus on my lower body tightness throughout the sets.

    I f*cked up on the CG-BP. Was supposed to take another crack at 190 lb x 10 x 3. But I was jammin' so I didn't notice I put on 5s instead of 2.5s so I did 195 lb. I was wondering why it was so heavy and why I only got 9 on the second set. After I realized I said f*ck it and took a crack at the last set anyway. Got 7 reps.

    Instead of normally calling it a session after the CG-BP as per normal, I added in some hypertrophy work.

    DB flyes w/ 40 lb DBs x 12 x 2
    Seated DB shoulder presses w/ 30 lb DBs x 12 x 2

    Made sure I didn't do AMRAP or to-failure. Just wanted straight sets and volume.

    At very end I did 20 full ROM push ups just because I enjoy them.
    Last edited by imhungry4444; 07-27-2017 at 03:37 PM.
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    PRs
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    OHP: 190 lb
    BP: 300 lb
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  21. #171
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    Took a 2 hr nap before this session so I thought I might come in a little tight but I was more than fine. Energy felt great. Ramp sets never felt better. I even recorded 395 lb x 5. I got all my reps and I hit parallel on pretty much every one. Next week I finally get to the land of 400 lb on squat.

    Usually I take forever to set up for the deadlift but for 475 lb x 5 I went straight into it. Even took a breathe at the top before the first rep even though I usually take a breathe right before I initiate full body tightness. Got All my reps for another DL PR. The last rep was a grinder but I wasn't letting go of that bar no matter what.

    275 lb x 10 x 3 on bent over rows was a doozy. I actually didn't hit straight sets. Barely got 10 on the first two sets, and 9 on the last set. I'll redo this weight no problem.
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    OHP: 190 lb
    BP: 300 lb
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  22. #172
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    I decided to revamp my bench press by lowering the weight by 10 lb across all ranges and intensities. In-order to rework my form. Made sure to keep my body tight throughout 245 lb x 5 x 5. Hit straight sets but should have worn a belt throughout. Only started wearing it on the latter two sets. Also, need to remember to "bend the bar" upon the eccentric. Helps alot.

    Light OHP was much easier. 125 lb x 8 x 3, got'em all.

    Leaned alot on the dips today with 40 lb attached so got alot more chest involvement than necessary but I got all my reps in the end. Because of it my chest feels extra thrashed. More so than it has been in a while.
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    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  23. #173
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    Startin' to feel like it's time to switch programs. 370 lb x 5 x 5 felt rouuugh. Didn't get all my reps. In fact, after I didn't get the 4th set I lowered the weight to 335 lb made sure I did that weight past parallel like I should've from the get-go.

    Really stalled out on my weighted chins for the first time today. Barely got the first two sets, then missed the last rep on the final 3 sets.

    RDLs were fine. Hit straight sets of 10 x 3 with 250 lb. Made sure to keep the bar in contact with my leg and drag it throughout.

    I was planning on moving onto an undulating periodization P/P/L routine next week, then I thought about continuing this program but just lower all the weights and rework it with 100% form. I'll see how Thurs and Fri go, and make my decision afterward.
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    OHP: 190 lb
    BP: 300 lb
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  24. #174
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    Just like with the 5x5 bench press, I lowered the weight on BP singles by 10 lb. Hit all my singles with 290 lb. Glutes stayed on the bench, but I'm having an issue properly applying leg drive. Will work on that in the next program.

    5RM overhead press wasn't good. Only got 3 reps with 170 lb even though I got 4 last week. Not a fan.

    Did the right weight this time on CGBP. Got straight set on the first two sets of 10, and only 7 on the last set. Switched up the bar placement this time. Instead of hitting upper abdomen, I got the same placement as my normal bench press.

    Added some hypertrophy again. Did Face Pulls with 150 lb x 20, 20, and 15 reps. Made sure I got the pull apart on the isometric and really focused on keeping my scapula retracted throughout.
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    OHP: 190 lb
    BP: 300 lb
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  25. #175
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    Reasonably lowered the weight on 5RM squat to 365 lb in order to make sure every rep was below parallel. Barely got in the last rep. Shows just how sh!t my form has been for the past month. But I added a tremendous, relatively, amount of strength so it wasn't for naught.

    5RM deadlift went great. Had lots of energy throughout the ramp sets. I'm starting to go after the working set alot faster, as opposed to before I would take almost a full 4 minutes standing over the bar getting mentally prepared. Now I just go. Hit an all time PR of 480 lb x 5.

    Just like the squats, lowered the weight tremendously on rows. Pure form, and less momentum. Hit straight sets with alot less jerking of 225 lb x 10 x 5

    I wasn't satisfied with my workload at the end so I was either going to do 5 x 5 weighted chins with 45 lb attached, or 3 x 5 front squats with 225 lb. I chose the latter because I had already got plenty of back work in with DL and rows, so I decided to add a lil bit of leg volume in.

    So the next program that I'll start next week is still a mystery. I went back to my practical programming back to rummage through the 4-day routines it has and there are some good ones. The problem with most is the volume's not enough, and most if not all have me maxing out too much which is what I don't think I need right now. It's either those, or doing my P/P/L routine this time with better exercise selection and programming. It will also give me an extra training day every other week so that's good. Problem with that choice is I don't trust my programming capabilities enough to gain strength linearly, and mass at the same time. The latter will be the easy part. I still want to consistently make PRs. The third option is this new 8-week program called "The Bridge" by Austin Baraki and Jordan Feigenbaum from Barbell Medicine, and who are SS coaches. I am a big fan of their training philosophies. It's a little complicated though. I've never put RPE into practice and it's a 3-day program which is kinda not what I wanted. But I trust their skills as strength coaches so I'll contemplate it.
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    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  26. #176
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    So after much deliberation, I've decided to start Layne Norton's PH3 program. What I wanted was to squat, bench, and dead more frequently and add alot more size with dedicated hypertrophy work. This program is exactly what I need.

    Today was the first day, so it was the big 3 at 72.5% for 2 sets of 9 reps(7 on DL).

    Squat: 305 lb
    Bench: 220 lb
    Deadlift: 390 lb

    Hit every rep I needed except the final rep of bench press. I was really annoyed with that. I don't think I rested enough transitioning from squat so I was kinda gassed.

    Overall, days like today are going to help with my technique ALOT. Submaximal weight for high reps. It's going to create solid instincts for the future.

    I'll be honest, the 9 rep squat sets were exhausting. I'm so used to 5 rep sets that my lungs and forearms were really feelin' it after each set.

    Love starting new programs. I always learn something new about myself each time.
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    PRs
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    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  27. #177
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    Haven't had a day where I don't try to hit a prescribed rep-set range for a PR or not in months. Felt kinda nice to come in to just do focused hypertrophy work.
    Dumbbell bench press: 70s x 8 x 2
    Weighted pull up: w/ 25 lb attached x 8 and 6 reps
    Machine row: 150 lb x 8 x 2
    Seated shoulder press: 125 lb x 7, 135 lb x 7
    Dumbbell bicep curl: 40s x 8,8,6,6,6
    Cable bicep curl: 90 lb x 20, 10, 10, 10
    Lying triceps extension: 70 lb x 8 x 5
    Triceps push down: 50 lb x 20, 10, 10, 10
    The rep ranges are generally 6-8 with reps in reserve as the program prescribes. Probably not to overly fatigue the muscles but still damage them enough to elicit growth. Also, I'm benching the next day so I'd rather not be totally burned out.
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    PRs
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    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  28. #178
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    Really enjoying the squat and bench press frequency. I was skeptical of the latter's frequency because I essentially worked my pressing muscles three days in a row for relatively high reps but it's all flowing.

    Hit straight sets of 7 x 3 with 325 lb on squat. This submaximal frequency is EXACTLY what my squat needed. My form and technique is now the best it's ever been by just lowering the weight by about 40 lb, and adding frequency. Practice makes perfect. I'm finally feeling the hamstring bounce that you're supposed to get past parallel + full hamstring stretch at the isometric.

    Now like I said, I was skeptical with the bench press today. Especially considering I was gassed after performing volume squats, but 235 lb felt alot easier than I thought it would be. It was flying off my chest with solid technique. I'm touching down a little low on my torso. Moreso upper abdomen than sternum, so I have to fix that. But overall 235 lb was good. Just like on Monday though I didn't hit the very last rep. Was supposed to do 235 lb x 7 x 3 and the first two sets were great but the very last rep of the last set didn't budge. I think if I rested an extra minute I coulda gotten it. I ended up reracking the weight from the pegs and doing one more rest-pause rep in spite of the missed rep to get overall volume.

    Rest of the session was leg hypertrophy:

    Leg extensions: 180 lb x 10 and 190 lb x 10
    Lying hamstring curl: 115 lb x 10 x 2

    Was prescribed to do calves, so I used the same weight as the ham curl and sat behind the leg attachment. When I did calves in the past I did barbell calve raises but I had to use hella weight for that and I just had no energy to load up the bar.
    Last edited by imhungry4444; 08-09-2017 at 02:13 PM.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
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  29. #179
    Registered User imhungry4444's Avatar
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    imhungry4444 is offline
    Did 31,000+ lb worth of volume today. Haven't done that much volume in a long time. Feels good to do alot more work than usual.

    Main lifts were:

    Deadlift: 445 lb x 4 reps x 2 sets
    Bench Press: 250 lb x 3 x 3

    Trying really hard to work on keeping the bar in contact with my legs and dragging it up them as much as I can. Sometimes my balance is off and I shift my weight to the front of my feet. That's not good. I'll try to slow the set up down to address the issue.

    My bench press form has been the best it's ever been this week. The main thing I tweaked was bringing my glutes back a little on the bench to get as big of an arch as I can aslong as my glutes are on the bench. I can actually feel the leg drive this time.

    Hypertrophy work was great. I especially love the arm work considering my arms are scrawny for my taste:

    Pec-deck fly: 60 lb x 15, 12
    Lat pulldown: 130 lb x 15, 140 lb x 12
    Machine row: 130 lb x 12, 120 lb x 12
    Lat Raise: 30s lb x 15 x 2
    Concentration curl: 20 lb x 15 x 5(per arm)
    Cable bicep curl: 60 lb x 30, 15, 15(30 sec rest in-between sets)
    Tricep push down: 50 lb, 60 lb x 15 x 3, 50 lb x 30, 15, 15, 15(30 sec rest in-between sets)
    All the weight fluctuations are due to auto-regulation so that I'm using the right weight to meet volume and form together.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

  30. #180
    Registered User imhungry4444's Avatar
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    Even though it was only 30-35 min, today's leg day was hellacious.

    Hit straight sets of squats with 345 lb x 5 x 3. None of the reps felt like grinders but they definitely weren't easy. Gotta remember to lock my chest out and keep it out. Not letting my elbows drop on the eccentric. Also, go hips first upon the concentric for the hip drive.

    Did 4 sets of 30, 15, 15, 15 reps with 30 sec rest in between on leg extensions. Initially I thought 150 lb should be solid but that 30 rep set kiiiilled me. So I lowered it by 10 lb but even with 140 lb the 30 sec rests are murderous. My quads haven't been that wrecked intra-workout in a long long time.

    Same with the lying leg curl. 4 sets of 30, 15, 15, 15 reps with 30 secs rest. I was going to do 80, but after how leg extensions went I decided to lower it by another 10 just in case. That 30 rep set again wrecked me. So I went down to 55 lb. After one of the sets I tried to flex my hamstring and it almost cramped up from the amount of blood flowing to it.
    NASM CPT

    Scrub Training log: http://forum.bodybuilding.com/showthread.php?t=172784991

    PRs
    SQ: 425 lb
    DL: 535 lb
    OHP: 190 lb
    BP: 300 lb
    Reply With Quote

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