Squats (beltless)
45x3
95x3
135x2
185x2
225x1
275x1
320x3
320x3
320x3
320x3
320x3
320x3
245x5
245x5
245x5
245x5
245x5
Bodyweight 246.2
|
Thread: Lifting Things
-
12-17-2017, 04:54 PM #121Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-18-2017, 06:45 PM #122
Bench
45x3
95x3
135x3
185x2
225x1
260x3
260x3
260x3
205x5
205x5
205x5
205x5
205x5
205x5
205x5
Rack Rows
45x3
95x3
135x3
185x2
225x1
260x3
260x3
260x3
205x5
205x5
205x5
205x5
205x5
205x5
205x5
Behind the Neck Press
45x8
95x3
135x8
135x8
135x8
135x8
135x8
Bodyweight 244.8Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-20-2017, 06:47 PM #123
Squats (beltless)
45x3
95x2
135x2
185x2
225x2
275x1
315x1
365x1
410x2
315x3
315x3
315x3
315x3
315x3
260x5
260x5
260x5
260x5
260x5
Bodyweight 246.0, the Christmas food is real and I'm coming up on some PRs so I'm maintaining here until the end of this training cycleLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-21-2017, 07:16 PM #124
Bench
45x3
95x3
135x3
185x2
225x2
275x1
325x2
^ Definite improvements compared to last time, the first rep flew but I lost my base on the second so it went up slow
265x3
265x3
265x3
265x3
265x3
220x5
220x5
220x5
220x5
220x5
Close Grip Bench
45x3
95x3
135x3
185x2
225x1
265x3
265x3
265x3
265x3
265x3
220x5
220x5
220x5
220x5
220x5
180x8
180x8
Based on the top set today, the volume I'm running is working but I think it might be time to flip the switch and lower the reps to top set singles on squat and bench and doubles on deadlifts. I think I'm too adjusted to the doubles and triples I'm running atm so that might spark some new progress
Bodyweight 245.0Last edited by trey1x1; 12-21-2017 at 07:58 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
12-22-2017, 06:23 PM #125
Deadlift
135x3
225x3
315x2
405x1
455x3
345x5
345x5
345x5
280x8
280x8
Rack Rows
45x3
95x3
135x2
185x2
225x1
265x3
265x3
265x3
265x3
265x3
265x3
220x5
220x5
220x5
220x5
220x5
Bodyweight 243.8
With Christmas coming up I'll have been consistently tracking bw for a year on Monday. Here's the progress so far:
Pretty content with how it went besides the disparity that was from using my scale on carpet rather than tile which made the ~3 weeks before it inaccurate.Last edited by trey1x1; 12-22-2017 at 06:40 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-24-2017, 03:17 PM #126
Squat
45x3
95x3
135x2
185x1
225x1
240x3
240x3
240x3
185x5
185x5
185x5
Dropping the volume and intensity of Sunday/Monday so I can be fresher for the heavier days
Bodyweight 249.0 dat glycogenLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-25-2017, 02:14 PM #127
Merry Chirstmas everyone, got a new barbell for my home gym so I broke it in today
Bench
45x3
95x3
135x3
195x3
195x3
195x3
155x5
155x5
155x5
Rack Rows
45x3
95x3
135x3
195x3
195x3
195x3
155x5
155x5
155x5
Behind the Neck Press
45x3
95x5
95x5
95x5Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-27-2017, 03:28 PM #128
Squats (beltless)
45x3
95x3
135x3
185x2
225x1
275x1
315x1
365x1
420x2
^ Paused, pretty sure my best belted pause squat was 425x1 so this is cool
325x3
325x3
325x3
Dropped the volume for these because I'm approaching burnout
Bodyweight 251.6, cut's probably going to start next weekLast edited by trey1x1; 12-29-2017 at 02:51 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
12-28-2017, 03:54 PM #129
Bench
45x5
95x3
135x3
185x2
225x1
275x1
315x1
335x3
^Went for a fourth but it wasn't there today, still content with this. +40 pounds and an extra rep up from last year's highest work set
225x3
225x3
225x3
225x3
Bodyweight 249.8Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
12-29-2017, 02:44 PM #130
Got some death metal playing today and went at it
Deadlift (beltless)
135x3
225x3
315x2
405x1
465x10
^ Knew I had something around that for this set. Puts my estimated 1rm (for whatever that's worth) in the 600s for the first time in my life, and I managed it beltless. Very happy with this
Rack Rows
45x5
95x3
135x3
185x2
225x1
275x1
315x1
335x3
225x3
225x3
225x3
225x3
^ Matched my bench sets from yesterday to make sure I can row what I push
With this psuedo-peak week done, I'm about to take a deload and then switch to my next routine which will be a 6x/week while aiming at something like 220-230Last edited by trey1x1; 12-29-2017 at 02:55 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-01-2018, 03:15 PM #131
Bench
45x5
95x5
135x5
185x5
185x5
185x5
185x5
185x5
185x5
Close Grip Bench
45x5
95x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
Alternating Plate Face Pulls
10x10
10x10
10x10
10x10
10x10
Bodyweight 247.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-02-2018, 04:00 PM #132
Squats (beltless)
45x5
95x5
135x3
185x3
225x5
225x5
225x5
225x5
225x5
225x5
Paused Squat (also beltless)
135x5
135x5
135x5
135x5
135x5
135x5
Bodyweight 246.8Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
01-03-2018, 05:30 PM #133
Bench
45x5
95x5
135x5
165x5
165x5
165x5
165x5
165x5
165x5
165x5
165x5
165x5
165x5
Overhead Press
45x5
95x8
95x8
95x8
95x8
95x8
95x8
95x8
95x8
Alternating Plate Face Pulls
10x10
10x10
10x10
10x10
10x10
Bodyweight 242.6Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-04-2018, 03:12 PM #134
Deadlift (double overhand and beltless)
135x5
225x5
315x5
315x5
315x5
315x5
315x5
315x5
Rack Rows
45x5
95x5
135x5
165x5
165x5
165x5
165x5
165x5
165x5
165x5
165x5
165x5
165x5
Bodyweight 243.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-05-2018, 06:14 PM #135
Bench
45x5
95x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
Incline Bench
45x8
95x8
95x8
95x8
95x8
95x8
95x8
95x8
95x8
Alternating Plate Face Pulls
10x10
10x10
10x10
10x10
10x10
Bodyweight 246.2Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-06-2018, 02:59 PM #136
Squats (beltless)
45x3
95x3
135x3
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
Rack Rows
45x5
95x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
Bodyweight 245.4Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
01-08-2018, 03:55 PM #137
Bench
45x5
95x3
135x3
185x3
225x2
275x1
295x2
235x3
235x3
235x3
205x5
205x5
205x5
Close Grip Bench
45x5
95x3
135x3
185x5
185x5
150x8
150x8
150x8
150x8
150x8
^ Keeping these light for now as I start to adjust to the higher frequency benching
Alternating Plate Face Pulls
10x10
10x10
10x10
10x10
10x10
Took around 45 minutes to do these today
Bodyweight 244.9Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-09-2018, 04:22 PM #138
Squat
45x3
95x3
135x3
185x2
225x2
275x1
315x1
365x1
380x2
305x3
305x3
305x3
265x5
265x5
265x5
Paused Squat (beltless)
225x5
225x5
185x8
185x8
185x8
185x8
185x8
Bodyweight 243.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-10-2018, 02:46 PM #139
Bench
45x5
95x3
135x3
185x2
205x3
205x3
205x3
205x3
205x3
175x5
175x5
175x5
175x5
175x5
Overhead Press
45x5
95x3
135x8
135x8
135x8
135x8
135x8
Plate Face Pulls
5s x10
5s x10
5s x10
5s x10
5s x10
Bodyweight 241.8, down 10 pounds in 2 weeks so that's somethingLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-11-2018, 04:03 PM #140
Deadlift (double overhand)
135x3
225x2
315x2
405x1
425x2
^ 20 pounds up from the last time I did these
340x3
340x3
340x3
300x5
300x5
300x5
Rack Rows
45x5
95x3
135x3
185x2
235x3
235x3
235x3
205x5
205x5
205x5
175x8
175x8
175x8
175x8
Bodyweight 243.4Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
01-12-2018, 07:18 PM #141
Bench
45x5
95x3
135x2
175x5
175x5
145x8
145x8
145x8
120x12
120x12
120x12
Incline Bench
45x8
95x5
135x8
135x8
135x8
135x8
135x8
Alternating Plate Face Pulls
10x12
10x12
10x12
10x12
10x12Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-13-2018, 09:43 PM #142
Squat (beltless, shoeless)
45x3
95x3
135x2
185x1
230x5
230x5
230x5
230x5
190x8
190x8
190x8
190x8
190x8
190x8
Rack Rows
45x5
95x3
145x8
145x8
145x8
145x8
145x8
145x8
120x12
120x12
120x12
120x12
120x12
120x12
Bodyweight 246.4, nutrition's been admittedly terrible the past few days since I spent them hanging out with friends and family before the next semester starts, back on track tomorrowLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-15-2018, 01:17 PM #143
Bench
45x5
95x3
135x3
185x2
225x2
275x1
300x2
240x3
240x3
240x3
210x5
210x5
210x5
Close Grip Bench
135x2
190x5
190x5
155x8
155x8
155x8
155x8
155x8
Alternating Plate Face Pulls
10x10
10x10
10x10
10x10
10x10
Bodyweight 244.0Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-17-2018, 05:15 PM #144
Back at college now so I'm dealing with the school gyms' schedules. They closed early yesterday so I did 2 days of work sets today
Squat
45x5
95x3
135x3
185x2
225x2
275x1
315x1
365x1
385x2
310x3
310x3
310x3
270x5
270x5
270x5
Bench
45x5
95x3
135x3
185x2
210x3
210x3
210x3
210x3
210x3
180x5
180x5
180x5
180x5
180x5
Overhead Press
45x5
95x3
140x8
140x8
140x8
140x8
140x8
Alternating Dumbbell Face Pulls (no rest)
5x20
5x20
5x20
5x20
5x20
Bodyweight 243.2
No deadlifts allowed in the gym I have to use so tomorrow I'll just do excessive amounts of rows or somethingLog: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
01-18-2018, 05:57 PM #145
Romanian Deadlift
45x5
135x3
225x8
225x8
225x8
225x8
225x8
Rack Rows
45x5
95x5
135x3
185x2
225x1
240x3
240x3
240x3
240x3
240x3
210x5
210x5
210x5
210x5
210x5
180x8
180x8
180x8
180x8
180x8
135x12
135x12
135x12
135x12
135x12
95x15
95x15
95x15
95x15
95x15
^ Using as little rest as I could manage in between each set
Followed by 10x10 of some bicep machine nonsense. I physically couldn't take my backpack off when I got back to my dorm so I figure that was enough
Bodyweight 243.8Last edited by trey1x1; 01-18-2018 at 06:06 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-19-2018, 03:37 PM #146
Bench
45x5
95x3
135x2
185x5
185x5
155x8
155x8
155x8
125x12
125x12
125x12
Incline Bench
45x5
95x3
140x8
140x8
140x8
140x8
140x8
Cable Tricep Pushdowns
12 Pyramid sets x10
Alternating Dumbbell Face Pulls
10x10
10x10
10x10
10x10
10x10
Bodyweight 243.2Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-20-2018, 01:05 PM #147
Squat
45x5
95x3
135x3
185x2
235x5
235x5
235x5
235x5
195x8
195x8
195x8
195x8
195x8
195x8
Rack Rows
45x5
95x3
135x1
150x8
150x8
150x8
150x8
150x8
150x8
125x12
125x12
125x12
125x12
125x12
125x12
Followed by lat pulldowns and preacher curls
Bodyweight 242.4Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
01-22-2018, 06:11 PM #148
Bench
45x5
95x3
135x3
185x2
225x2
275x1
305x2
245x3
245x3
245x3
215x5
215x5
215x5
Close Grip Bench
45x5
95x3
135x3
190x5
190x5
190x5
190x5
190x5
160x8
160x8
160x8
160x8
160x8
+ Tricep Pushdowns and Chest Press garbage
Alternating Dumbbell Face Pulls
10x10
10x10
10x10
10x10
10x10
Note: keeping progression to +5/week so I can stay in this intensity range for a bit while I'm cutting (@ 2.5k/day now)
Bodyweight 243.0Last edited by trey1x1; 01-22-2018 at 09:52 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
-
-
01-23-2018, 06:56 PM #149
Squat
45x5
95x3
135x2
185x2
225x2
275x1
315x1
365x1
390x2
^ Beltless after this
315x3
315x3
315x3
275x5
275x5
275x5
Pause Squat
230x5
230x5
190x8
190x8
190x8
190x8
190x8
Bodyweight 242.8Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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01-24-2018, 05:46 PM #150
Bench
45x5
95x3
135x2
185x2
215x3
215x3
215x3
215x3
215x3
185x5
185x5
185x5
185x5
185x5
Overhead Press
45x3
95x2
145x8
145x8
145x8
145x8
145x8
Behind the Neck Press
45x3
95x8
95x8
95x8
95x8
95x8
Alternating Dumbbell Face Pulls
10x10
10x10
10x10
10x10
10x10
Bodyweight 240.6Log: https://forum.bodybuilding.com/showthread.php?t=176477061
Current Bests:
Bench: 270x15 / 290x12
Squat (paused, beltless): 10x425x3 / 455x8
Deadlift (beltless): 500x4 (double overhand) / 465x10 / 405x22
Overhead Press: 205x11
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