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11-10-2020, 06:28 AM #631
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11-11-2020, 07:35 AM #632
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
oh can't be that different then, mine should be close to a OPB spec.
Deads are mental, hit 140@8 last week that's what triggered the deload decision, was very happy to hit 160@7 ish today and thought I'll try for 170 hopefully @8 maybe @9 at worst. Didn't move off the floor......5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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11-12-2020, 04:57 AM #633
Week 6 Day 3
Pause squat
147 x 3, 3, 3
142 x 3, 3
Bench
100 x 4, 4, 4, 4, 4, 4
Larsen
100 x 4, 4, 4
DL
140 x 5, 5, 5
Chins
bw 88.3 x 8, 8, 8
Overall good although squats had a tough rep or two. Bench feeling better though I'm def. not breaking PRs here.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-12-2020, 06:15 AM #634
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11-15-2020, 04:33 AM #635
Week 7 Day 1
Squat
160 x 2, 2, 2, 2, 2
135 x 4, 4
Bench
115 x 2, 2, 2, 2, 2
95 x 4, 4
Chins
bw 87.7 x 10, 8, 8
All felt good as expected after 2 days off. Skipped Day 4 of Wk 6 just because. Had a dip in motivation which doesn't need to be discussed. Comp. lifts today were motivating and successful. Core work tomorrow as I have heavy-ish comp. dl.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-15-2020, 04:36 AM #636
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11-15-2020, 04:37 AM #637
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
Prestine high rpe stuff as always, especially squats. Ego is the only other person I know who keeps everything as clean on hard squats as you.
I skipped my day 4 too xD wanted to shift day 1 back from Mondays (0630 starts for gfs work now) to Sundays (lie in, and bench hand off).5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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11-16-2020, 05:51 AM #638
Week 7 Day 2
DL
177 x 2, 2, 2, 2, 2
150 x 4, 4
Bench 2ct
110 x 3 3, 3
Squat
130 x 5, 5
Floor row
90 x 8, 8, 8
Side planks
3 x 30 sec. per side
Good all through.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-18-2020, 06:08 AM #639
Week 7 Day 3
Pause squat
145 x 5, 5, 5, 5
Bench
100 x 3, 3, 3, 3, 3, 3
Larsen
110 x 3, 3, 3, 3
DL
145 x 5, 5
Chins
bw 88.2 x 10, 6, 6
Pushed it on squats and felt great, if tough. Larsen was higher RPE than prescribed but whatever.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-19-2020, 02:48 AM #640
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11-19-2020, 03:52 AM #641
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11-19-2020, 04:00 AM #642
Not today my man. Train wreck on Spoto. No rest day clearly took its toll.
Week 7 Day 4
Pause DL
155 x 5, 5, 5, 5
Bench T&G
105 x 7, 7, 7, 7
Spoto
97 x 6@9, 6@9, 6@10
92 x 6@9.5
90 x 4 + fail
Floor row
Skipped
BB curls
Skipped
Birddogs
4 x 8 reps per side
Gassed out big time on bench. Failed last set at the 5th rep, 90 kg. Last cycle I had a day of rest between days 3 & 4, this time I did these 2 days back to back.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-19-2020, 04:01 AM #643
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11-22-2020, 05:50 AM #644
Week 8 Day 1
Squat
157 x 3 @ 7
157 x 3 @ 8
157 x 3 @ 8
157 x 3 @ 8.5
Squat
140 x 4, 4, 4
Bench
115 x 3 @ 8
115 x 3 @ 8.5
115 x 3 @ 8.5
115 x 3 @ 9
115 x 3 @ 9.5
Bench
100 x 4, 4, 4
Chins
bw 88.6 x 8, 8, 7
Vids are first set of the triples.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-23-2020, 05:08 AM #645
Week 8 Day 2
DL
175 x 3 @ 7.5
175 x 3 @ 8
175 x 3 @ 8
175 x 3 @ 8.5
DL
155 x 4, 4, 4
Bench 2ct
105 x 4
107 x 4, 4, 4
Squat
135 x 4, 4
Row
Skipped
Side planks
3 x 40 sec. each side
Pretty tired today from sleep cut short last night. Warming up I almost postponed this workout but then decided to just push through. Glad I did for the mental fortitude. Took it slow and steady on those squats at the end.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-25-2020, 04:43 AM #646
Week 8 Day 3
Pause squat
155 x 2 @ 9
155 x 2 @ 9.5
150 x 2 @ 9
150 x 2 @ 9.5
Bench
90 x 5, 5, 5, 5, 5, 5
Larsen
110 x 4, 4 @ 10
102 x 4, 4
DL
155 x 4, 4
Chins
bw 88.3 x Skipped
Not strong today at all. Weird because I've increased calories since Sunday, rested yesterday, and have slept great for 2 days. Wanted 162 on pause squat but had to settle on the same weight as last cycle, then had to drop 5 kg for 2 sets. Feels bad mane.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-27-2020, 03:26 AM #647
Week 8 Day 4
Pause DL
175 x 2 @ 8
177 x 2 @ 8.5
177 x 2 @ 9
177 x 2 @ 9.5
Bench T&G
115 x 5 @ 8.5
115 x 5 @ 9
115 x 5 @ 10
110 x 5 @ 8
Spoto
90 x 10, 10, 8, 10
Chins
bw 89.3 x Skipped
Good DLs. Almost went for 180 on the last set but decided to be prudent. Looking back I think I would have made it.
Started foam rolling this week due to a tight QL which feels better when I roll the left glute up high.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-29-2020, 01:55 AM #648
Week 9 Day 1
Squat
170 x 3 @ 8.5
125 x 5, 5, 5, 5, 5, 5
Bench
125 x 3 @ 10
90 x 5, 5, 5, 5, 5, 5, 5
OHP
65 x 6, 6, 6
Chins
bw 88.9 x 10, 8, 6
Good squats. Stance was a touch too wide which made the reps a bit shaky. That puts me around 193 1rm. Bench not so good, maybe 135 1rm which is same as last cycle. DL tomorrow or Tuesday.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-01-2020, 05:05 AM #649
Week 9 Day 2
DL
185 x 3 @ 8.5
137 x 5, 5, 5, 5, 5, 5
Bench 2 ct
110 x 4 @ 9, 4, 4
Squat
145 x 4
140 x 4, 4
Pretty good DL, ok bench, tough squats.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-03-2020, 05:08 AM #650
Week 9 Day 3
Pin squat
150 x 3 @ 9
140 x 3
140 x 5
Low pin bench
120 x 3 @ 9.5
120 x 3 @ 10
115 x 3 @ 10
Larsen
105 x 5 @ 9
105 x 5
Pin squats are amazing. Goofed the first back off set and only did 3 so compensated with 5 in the second back off set. Not easy but I had more power than I expected.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-04-2020, 03:21 AM #651
Week 9 Day 4
Pause DL
175 x 3 @ 8
165 x 5 @ 9
160 x 5 @ 8
160 x 5 @ 9
Close Grip T&G bench
Skipped
Stopped there. Really tired.
Last edited by ECGordyn; 12-04-2020 at 04:50 PM. Reason: day 4
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-06-2020, 04:58 AM #652
Week 10 Day 1
Squat
175 x 2 @ 8.5
130 x 5, 5, 5, 5, 5, 5
Bench
127 x 2 @ 10
92 x 5, 5, 5, 5, 5, 5, 5
OHP
65 x 7, 7
Chins
bw 89.1 x 8, 6, 6
Absolute sh*t benching. 1st rep T&G then next a grind @ 10. Only 2 kg up from last cycle 3 months ago, and reps looked better last cycle. Time for new programming on bench. Good squats tho.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-07-2020, 09:04 PM #653
In on log, we're kind of close to the same body size 5'7, 200-210ish and seem to have similar goals
Up for smolov or smolov jr?
It's pretty much guaranteed to move you up at least a little even if you fail the program halfway through. And you can keep training the rest of your lifts as you are nowBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 185x8, 195x5, 215x1
Deadlift: 405x13 (conv tap'n'go with straps)
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12-08-2020, 12:40 AM #654
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12-08-2020, 05:49 AM #655
Week 10 Day 2
DL
195 x 2 @ 8.5
145 x 5, 5, 5, 5, 5, 5
Bench 2ct
105 x 5, 5, 5
Squat
150 x 3, 3
Good DL. 195 was my max 6 months ago, pulled a slow single then. Today's double moved much better. Otherwise feeling beat up and tired this week. Glad all this volume work is finished.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-09-2020, 06:07 PM #656
Was going to paste a link, but I see you've found it already. Never looked at that candito program, but kinds looks pretty similar to a full smolov cycle. Volume block, intensity block, then max
Those deadlifts above looked really smooth. I see back at the start of your log you have a video of a 355 deadlift, these reps look way easier with 75 extra poundsBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 185x8, 195x5, 215x1
Deadlift: 405x13 (conv tap'n'go with straps)
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12-11-2020, 01:38 AM #657
Week 10 Day 3
Pin squat
160 x 2 @ 9
140 x 5, 5
Low pin bench
120 x 2, 2
Larsen
105 x 6, 6
Ok session. Pin bench same weight as last week with 1 rep short. Heavy pin squat felt clunky but that seems to happen when I have an extra day off. It is what it is.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-11-2020, 10:20 PM #658
I've never seen pin squats before, but they look a lot harder than a normal squat. none of dat dere stretch reflex/bounce
I checked youtube and canditos is doing them with a half squat position with > 1RM for some reason. Looks like a rack pull but with the weight on your back lol https://www.youtube.com/watch?v=j_zAoI_Gyuw
Btw if you give me a heads up that you start smolov or another bench program, I might run it too at the same time if you want to suffer togetherBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 185x8, 195x5, 215x1
Deadlift: 405x13 (conv tap'n'go with straps)
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12-11-2020, 10:36 PM #659
Calgary Barbell has a good discussion of pin squats too.
Candito's starting at the bottom in that vid you linked, which I think isn't ideal because it's harder to find the right groove. Starting at the top and squatting down to the pins is the best way. Same with pin bench.
In any case, pin squats are harder even than pause squats, which I love doing too.
Sure I'll hit you up if I start Smolov. I made a spreadsheet already. Probably in 3-4 weeks I'll plan to start that, as I'm currently peaking for the forum competition we've got going on: https://forum.bodybuilding.com/showt...hp?t=178946481
I'll test maxes around the 27th, then pivot for a week or two and start real programming again after that.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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12-12-2020, 03:14 AM #660
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