Don't go chasing Bicep Curls...

[ChasingCurls69]

4/3-4/20, 204lbs

Deadlift- 441lbs x6@6, 458lbs x6@7, 475lbs x6@8.5, 6@10
Bench Press- 177lbs x8@6, 188lbs x8@7, 199lbs x8@8, 8@9, 194lbs x8@8.5
Barbell Rows- 199lbs x13, 188lbs 2x12
DB+Band Leg Curl- 30lbs+Green Band x12, 11


Press- 122lbs x5@6, 128lbs x6@7, 133lbs x5@8, 5@8, 5@7, 138lbs x5@8
RDL- 331lbs x8@6, 348lbs x8@7, 370lbs x8@8, 375lbs x8@8
Larsen Bench Myoreps- 155lbs x13, 6x5
DB Curls- 35lbs x15, 13
DB LTE- 35lbs 2x12
DB/KB Flies- 18lbs x15, 30lbs x12@8, 18lbs x15@8

4/8/20,

Squat- 281lbs x6@6, 298lbs x6@7, 315lbs x6@8 x3
Close-Grip Bench Press- 155lbs x10@6, 166lbs x10@7, 171lbs 10@8 x3
Belt Squat- 127.5kg x12, 132.5kg x12, 140kg 2x12
Banded Leg Extensions- 1 Green+2 Purple 2x15@8

[ChasingCurls69]

4/9/20,

Bench Press- 188lbs x5@6.5, 199lbs x5@7.5, 205lbs x5@8, 5@8, 5@8.5, 5@10
SSB Squat- 247lbs x10@6, 258lbs x10@7, 274lbs x10@8, 10@8, 280lbs x10@8
Press- Myoreps 95lbs x14, 5, 4, 4, 4, 4
KB Lateral Raises- 18lbs x15, 12

Bench Press elbows were better today, but I should've cut it one set short to avoid hitting @10. I think I'm gonna make Day 3 into 2ct bench just for better practice with elbow shit. SSB didn't make me want to die even though my legs were rekt. Press myoreps were real fucking good. I think lateral raises would be a bit better with DBs, but they are okay.

[ChasingCurls69]

4/11-13/20

Deadlift- 431lbs x6@6, 453lbs x6@7, 475lbs x6@8, 464lbs x6@8.5, x6@10
2ct Bench Press- 166lbs x8@6.5, 177lbs x8@7.5, 188lbs x7+F, 177lbs x8@8, 8@9
Barbell Row- 201lbs x13, 183lbs 2x12
Hammer Curls- 35lbs x15, 13

Press- 127lbs x5@6, 133lbs x5@7, 139lbs x5@8, 5@8, 5@8, 5@9
RDL- 337lbs x8, 358lbs x8@7, 375lbs x8@8, 7@8, 358lbs x8@8
Brie Larsen Myoreps- 155lbs x14, 5x5
Skullcrushers- 55lbs x15, 61lbs x12

Chin Ups- 10, 10, 9, 6
DB Curls- 35lbs x15, 13, 12
GHD Sit Ups- 50 in 6 minutes
Airdyne- 25 minutes while playing Animal Crossing
DB LTEs- 35lbs 2x12

[ChasingCurls69]

4/15/20,

Squat- 287x6@6, 304x6@7, 320x6@8, 309x6@8.5, 282x6@6 misload
Close-Grip Bench Press- 155lbs x10@6, 166lbs x10@7, 171lbs x10@8, 10@8, 177lbs x9@9
Belt Squat- 127.5kg x12, 135kg x12, 145kg 2x12
Banded Leg Extension- x15, x17@Cummies

[ChasingCurls69]

Haven't logged here in 5ever.

7/13/20,

Squat- 286x5, 337x1@7, 353x1@8, 320x5@8, 286x6, x5
Bench Press- 234lbs x1@8, 212x4@8, 190 x4, 194 3x4
Brie Larsen Bench- 155x10, 160x10, 166x10@9
DB Curls- 35lbs x13, 12, 10

Woke up really dizzy today and was worried it'd fuck up my squats, but got through each just fine despite getting lightheaded every time I stood up. This puts me close to my best squat e1rm before the meet.

I've changed my approach to load selection for a given workout a little bit based on the criteria of "assume you've gotten stronger until proven otherwise," and basically attempt to push up my heavier back-off set and percentage-based back-off sets weekly even when the single doesn't necessarily move up. So for this block I've done 353x1@8-8.5 every week, and then pushed up my 5@8 from 309-320, and my back-offs @72% from 275-286. It makes training feel a little more productive than just doing the same weights bases off the single+RPE % chart until the single actually moves up. I've also been using a lower RPE for the top set, and some sets across at a lower RPE for some movements where working up to a set @8-9 is kinda brutal.

[Wilhelm]

It looks like you are nudging you bench upward.
Nice work.

Hope that keeps moving for you, man.

[ChasingCurls69]

It looks like you are nudging you bench upward.
Nice work.

Hope that keeps moving for you, man.

Thank, Wilhelm. It's almost back to where I was at the meet in March, so I'll stick with this new grip for now.

7/14/20,

Deadlift- 541x1@8, 486x4@8.5, 441 3x4
Incline Bench- 139x6@6, 144x6@7, 150x6@7.5, 155x6@8, 6@10
2ct SSB Squat- 280x9@8, 285x8@7, 8@7.5
DB LTEs- 35lbs x12, 12, 10

I think I'll put this week's top set of fahve squats and top set of 8 SSBs on Youtube just to show a closer comparison of what I'm talking about when I say beltless+paused SSBs produce similar e1rms for me as squats do.

[ChasingCurls69]

[ChasingCurls69]

7/15/20,

Chin Ups- 3x10
GHD Sit Ups- 53 reps in 6 minutes
DB Hammer Curls- 35lbs 2x12
Cardio- walked around Flushing for a long time.

[ChasingCurls69]

7/16/20+7/17/20, 204lbs

Press- 133x4@7, 139x4@8, 144x3@10, 127 3x4@6-7
Squat+Chains- 238+90x6@7, 254+90x6@8, 265+90x5+F, 231+90 2x6
2ct Bench- 171lbs x6@6, 182lbs x6@7, 188lbs 3x6@8

Deadlift+Chains- 380+60x4@6.5, 397+60x4@7.5, 408+60x4@8, 375+60 2x4
Slingshot Bench- 221x4@6, 232x4@7, 243x4@8.5, 227 x4@6.5, 4@7
Chin Ups- 5, 33x5@8, 33x5@8.5, 22x5@6.5, 27x5@8.5
JM Press(?)- 99lbs x10, 12, 12

Shit the bed on most of Thursday, but Friday was good despite the fatigue. I'm not sure if I want to run this block for one more week, or deload and move on to the next block. So far Squat/Bench/DL are up, with squat+squat variations making the best progress. So I'll keep similar levels of volume for squat+DL and let Jacob handle benching+pressing since even though the main bench day went up every week this block, I overshot a lot of the other bench days and hate missing reps.

[ChasingCurls69]

7/20/20, 204lbs

Squat-290x5@6, 358x1@8.5, 326x5@8, 290 3x5
Bench Press- 194x4@5, 238x1@8, 216x4@8.5, 194 3x4
Brie Larsen Bench- 155x10@7, 160x10@8, 10@9
DB Curls- 35lbs x12, 10@Cummies

Squats were okay, 358 was my opener at the meet and 326 matches my best set of fahve at a lower RPE. I think some of the 326x5 set could've been about an inch deeper, but I was worried about losing my back angle/extension. Bench was surprisingly good, went up 5kg on the single and the set of four over this 5 week block. And Larsen bench actually gave me a huge chest+triceps pump, which I normally don't get.

[ChasingCurls69]

Press- 122x4, 133x4@6.5, 139x4@7.5, 144x3+F, 133 4x4(?)
Squat+Chains- 227+90x6@6.5, 243+90x6@7.5, 254+90x6@9, 227+90x6
2ct Bench- 171lbs x5, 183lbs x5@7.5, 194lbs x5@9.5, 188x5@8.5, 183x5@8

This was a rough workout. The miss with 144 on the press was a technique thing; it was high enough but I couldn't get back under. The RPE for those back off sets with 133 was in the 6-7 range up until the last set.

Tuesday was:

Deadlift- 420lbs x4, 519x1@7, 541x1@8, 491x4@Not8 due to grip, 425lbs 4x4* misload, was supposed to be 447
Incline Bench- 144x6@6.5, 150x6@7, 155x6@8, 6@8.5, 144x6@7
2ct SSB- 291x8@8.5, 8@8, 274x8@7
DB LTEs- 35lbs x12, 12, 10

[ChasingCurls69]

Thursday and Friday kinda sucked, but I did like 6 sets of 4 on Press with 133. Today was:

7/27/20

1ct Bench Press-183x6@7, 210x1@5, 216x1@6, 190x6@7.5, 6@7
Close-Grip Bench Press- 171lbs 3x8@7
DB Curls- 35lbs 4x10

Unexpectedly strong on the 1ct pause bench today, this gives me an e1rm higher than what I was actually able to hit at the meet. I think Jacob's primary goal this block is to get me to stop overshooting bench movements, it's probably the biggest lift where focusing on the bar weight fucks me up.

[ChasingCurls69]

Squat- 331x1@6, 276x6@6, 293x5@6.5, 309x6@8
SSB Split Squat- 158lbs x8@7, 8@8, 136lbs x8@7
Muscle Up+Ring Dips- 1+9, 1+8, 1+8
DB LTEs- 35lbs x12, 12, 25lbs x12, 35lbs x12

Noticeable difference in strength or skill between legs on split squats, now my ass and quads hurt. Bar cut into my back on Normie Squats, so I need to either adjust bar placement or was losing upper back position, but it fucking hurt and distracted me.

[ChasingCurls69]

7/30/20,

Power Clean- 176x3x2, 187x4x3, 176x3
Chin Ups- 10, 10, 12
DB Hammer Curls- 35lbs 2x12
GHD Sit Ups- 52 in 6 minutes

Was getting frustrated between people not cleaning up after themselves in the gym they are lucky to have access to, and my catch on these cleans. Two WLers said they looked good, and "opening" my chest a little more intentionally during the whole pull made the catch feel better on the last set. Might do 10-15 minute EMOM on these for practice on GPP days.

[ChasingCurls69]

7/31/20,

Deadlift- 519lbs x1@7, 420lbs x6@6.5, 436lbs x6@7.5, 453lbs x6@9
Press- 122lbs x6@6.5, 122lbs x6@6 misload, 133lbs x5@8.5

[ChasingCurls69]

Lol at forgetting to log here for a whole week of training which actually took 9 days.

Deadlift- 420lbs x6@6, 485lbs x1, 513x1@7 shitty grip, 436x6@7.5 shitty grip and thumbs hurt, 447lbs x6@8
Press- 122x5@6, 127x5@7, 133x5@8.5

My deadlift is down ~20lbs from where it was in April at the top of this page, which is annoying.

[ChasingCurls69]

1ct Bench Press- 177x6@6, 188x6@7, 221x1@7, 1@7.5, 194x5+F wtf, 188x6@9
Close-Grip Bench Press- 171lbs x8@7, 8@7, 182lbs x6@7 wtf
DB Curls- 40lbs x10@8, 35lbs 3x10

[ChasingCurls69]

Deadlift- 436x5@6.5, 486x1@6, 519x1@8, 453x5@9???, 420x5@6, 397x4@70% e1rm
Press- 116x5@6, 127x5@7, 133x5@8, 5@8.5
JM Press- 110lbs x12, 12, 10
GHD Sit Ups- 52 in 6 minutes

Deadlifts were fucking trash, can't remember the last time my deadlift got this weak. Presses were better secondary to keeping the elbows in front of the bar; on heavier weights I need to pay attention to midfoot balance during the hip movement. JM press was good, I watched a video to make sure I was doing it right, and practiced touching higher so the elbows were really far in front of the bar.

[ChasingCurls69]

Deadlift- 486x1@6, 513x1@7, 431x4@6, 453x4@7, 475x4@8, 442 3x4
Sumo DL- 420x2, 486x1, 508x1
Press- 122x5@5.5, 133x5@7, 139x5@8, 133x5@8.5
JM Press- 110lbs x12, 11

The black zinc bar made a huge difference on DLs compared to bullshit garbage cerakote, and it was good to pull a bunch of working sets this week. Still working on forward elbows for press, and brought them out a bit so my right elbow would stop hurting when I unracked. Sumo was a bit of a shitshow at the end, but up to 486 moved really well; it definitely got stronger from the last block where I pulled sumo and got up to 430x4@9.