Don't go chasing Bicep Curls...

[MF1000]

Glad you found a spot to throw in GPP!

I hope you figure out the knee slide issue. In the book it says it's because you're slackening your hamstrings at the bottom. Maybe thinking about keeping your hammies tight might help?

[ChasingCurls69]

Glad you found a spot to throw in GPP!

I hope you figure out the knee slide issue. In the book it says it's because you're slackening your hamstrings at the bottom. Maybe thinking about keeping your hammies tight might help?

It comes and goes. Also gets worse when I lose weight accidentally for some reason. But that's a good point about the hammies. Usually pause squats and pin squats help me with that, so maybe I'll warm up with some pause squats on Monday before my comp squats.

[ChasingCurls69]

6/23/18,

Block Pull- 330lbs x4@7, 345lbs x4@8, 355lbs x4@8.5, 360lbs x4@9, 365lbs x4@Redemption
CG Bench Press- 165lbs x4@7, 172.5lbs x4@8, 180lbs x4@10, 175lbs 2x4@9
RDL- 225lbs x10@7, 245lbs x10@8, 265lbs 2x10@9

I dislike block pulls as a variation a little less after finally doing them right. Back position was way better when I set up with the bar closer and vertical shins. It still felt like I was pulling for twice as long as the rep actually lasted tho. CG bench was up from last week, although on 180 I let the right side of the bar sink deeper and elbows flared too much. RDLs were almost 20% better than last week. Still hard to hold even with straps, and the last set I lost back position a little mostly as a result from that. Arm work+abs is a good candidate for this day, since my lats will be too rekt from pulling to chin.

Oh, and I didn't expect to block pull more than 340-345x4 based on last week's poor performance, so it's a good thing I went by RPE today.

[MF1000]

Damn let's switch problems please. I'll lose weight by accident and you keep it on for dear life.

Yay for a good training session!

[ChasingCurls69]

Damn let's switch problems please. I'll lose weight by accident and you keep it on for dear life.

Yay for a good training session!

I think that's a fair trade. And now it's two good training sessions in a row! Almost unheard of.

6/25/18,

Squat- 325lbs x1@8, 275lbs 4x5@7
Bench Press- 210lbs x1@8, 175lbs x5, 6@7, 177.5lbs x5@7, 180lbs x5@8
Chin Ups- 10, 10, 10, 8+1

Squats were really good due to a couple of things: better upper back tightness, elbows down (to avoid the elbow AIDS), leaning over sooner+knees out as far as cueing goes, and better nutrition since last Thursday. My knees could've gotten further forward on the single compared to the back-off sets. But I'll take +20 on the single and +30 on the sets of fahve in a week. Bench has been getting better technique-wise as well; upper back tightness is a recurring motif, and elbows are staying under the bar at the bottom of the lift. My single and first work set weren't as good as they could've been since the right side sunk deeper than the left. The cue for that is to press as soon as the bar touches the left side of my chest.

Chins are not the best replacement for high rep rows at the given RPEs at this point since I got weaker at them, but I'll ride this out and maybe actually do rows im the next slot they come up in. My right elbow is a little bothered from squats and does feel further beat up after a lot of chins, but only enough to be annoying if I press on a certain spot.

[MF1000]

I think it's time for some deadlift pegging to make your next workout the best one yet

[ChasingCurls69]

I think it's time for some deadlift pegging to make your next workout the best one yet

If that's what it takes to get to 600, I'll do it. Probs would've helped with this workout since I fucked up something in my back.

6/26/18,

Deadlift- 364lbs x5@back tweak, 407lbs x1, 452lbs x1@back rounding, 353lbs x5, 5, 3+2 (added straps)
Press- 112.5lbs x5@7, 125lbs x1@6, 130lbs x1@7, 135lbs x1@7.5, 115lbs 3x5@8
3OH!3 Tempo Squat- 135lbs x10, 145lbs x10, 155lbs x10@8.5, 160lbs x10@9

I tweaked my back on the first workset while trying this calculate the back-off sets based on intended single, and then do one of them as warm up for the single. Kept going with singles anyway and it didn't get worse or hurt during the lift/set up for the lift. It only hurts when I'm sitting and inhale sharply or try to turn. By the last set I figured out I had too much knee flexion and hips too low, which put my shoulders over the bar instead of in front. Even though it only made my lower back unlock slightly on my worksets, it was pissing me off. So moar knee flexiom for squats, less for deadlifts. Feels pretty horizontal man.pepe.

Really pleased with the heavy single this week and with the last set of 115. Rack is good, bar path is way better, and there's not too much layback or the groce feeling from when I shifted on my heels. Tempo squats were almost skipped hecause of my back, but it was a pain to figure out S&S's belt squat contraption so I just decided to go lighter than usual on tempos. They kinda helped my back, and I felt like they reinforced good technique today instead of fucking it up like usual.

I still really hate the placement of comp deads and how much of a hit they've taken since a few weeks ago wjere I hit 480x1 and 405 5x5.

[ChasingCurls69]

6/28/18,

Squat (no belt)- 245lbs x4@6.5, 260lbs x4@7.5, 275lbs x4@8.5, 280lbs 2x4@9
Slingshot Bench- 192.5lbs x4@7, 202.5lbs x4@8, 215lbs x4@9, 4@9, 3+F.
CG Incline Bench- 90lbs x10@7, 102.5lbs x10@8, 115lbs 2x10@9

My back stopped hurting enough to get this done unencumbered. Beltless squats are probably some sort of PR since I didn't do any low rep beltless squatting for years before this program. It's also up 25lbs from last week and way more in line with my normal squatting abilities. Slingshot bench is up from last week, but I should've done the 5% drop after the second set to keep it @9. CG Incline is way up from last week and the beginning of the cycle where I could barely do 95 for 10@10.

Some guy started a fight with me because he rudely asked me to move out of his peripheral vision whioe squatting and I asked how much fucking space he needs cleared in fromt of him. I might end up telling the owner to cancel my membership in the next few days, since I don't appreciate paying $100/month for a crowded gym so some big dick 600lbs squatting cunt can try to fight me. The gym parties are decent, but I'm not super impressed with the community based on popular this guy is compared to the guys who they like to talk shit about.

[ChasingCurls69]

6/29/18,

Block Pull- 335lbs x4@7, 355lbs x4@8, 375lbs x4@9, 4@9.5, 360lbs x4@8.5
CG Bench Press- 165lbs x4@7, 172.5lbs x4@8, 180lbs x4@9, 4@9, 175lbs x4@8.5
RDL- 225lbs x10, 235lbs x9, 245lbs x9

I think on block pulls I was going from a little bit of overextensiom to either neutral or a little bit of flexion. It wasn't too bad and I pulled them without knee flexion or trouble locking out, so it's probably fine. CG bench was up from last week, and elbows stayed in more easily as opposed to flaring out. RDLs were harder than last week and made my recent injury feel a little grody, so I cut one set. Need to remember to keep my knees back and shijs vertical, but not to stay on my heels and scrape myself with the bar.

[mgil]

That dude asking you to be out of his peripheral vision is a dick. I could see if you were doing some wild shit in front of him, and him asking you to knock if off, but just meandering about and doing your own shit should be something he can handle on his own like a fucking adult.

ETA:

From my own lifting experiences, when squatting I can only see (a very literal estimation) about 1-2 degrees of my regular field of vision. In my garage, that ends up being an area about 3’x3’. If you were bending into a pretzel and evolving into a new Pokémon in a spot 45 degrees off my axis (3 o’clock or 9 o’clock) I doubt I’d see you.

Hearing is a little different than that for me in that I might react to something behind me, but it would have to be loud.

[ChasingCurls69]

That dude asking you to be out of his peripheral vision is a dick. I could see if you were doing some wild shit in front of him, and him asking you to knock if off, but just meandering about and doing your own shit should be something he can handle on his own like a fucking adult.

ETA:

From my own lifting experiences, when squatting I can only see (a very literal estimation) about 1-2 degrees of my regular field of vision. In my garage, that ends up being an area about 3’x3’. If you were bending into a pretzel and evolving into a new Pokémon in a spot 45 degrees off my axis (3 o’clock or 9 o’clock) I doubt I’d see you.

Hearing is a little different than that for me in that I might react to something behind me, but it would have to be loud.

Yeah, I was standing on my own platform, leaning on the bar I was using for squats. There was another time the guy asked me to stop my workout on a platform across the gym so he could do a set of squats that he was telling someone else are supposed to be RPE 8, which is why I got annoyed and asked how much space he needed.

Fucking lol'd at evolving into a new pokemon nearby. I don't really get tunnel vision, but it's easy to tune everything out unless someone is on the side or behind me close enough to touch my bar. I don't want to hit someone with my ass while squatting down. Plus I specifically tell people it's okay to walk past my rack since I'm looking at the floor and also not a fucking idiot.

[ChasingCurls69]

6/2/18,

Squat- 300lbs x1@6, 315lbs x1@8.5, 265lbs 4x5
Bench Press- up to 212.5lbs x1@9, then came back latee and hit 205lbs x1@8, 170lbs 3x5@7, 175lbs x5@7
Chin Ups- 10, 10, 8, 8

Stance for squats was too narrow on the singles and the first two sets of fahve. Last two sets felt infinitely easier despite spending another 20 minutes arguing with the guy from the other day between sets 2 and 3. First round of bench was bothering me. Second round wasn't as bad, but I didn't dial in my form until the 3rd back-off set again, this time by slowing down the eccentric a bit and getting a better stretch reflex+leg drive. Chin ups are not a good replacement for rows at this current juncture. But I need to get better at them so I want to go back to doing unweighted one GPP day and weighted on the other.

[MF1000]

Wtf are you arguing about???

[ChasingCurls69]

Wtf are you arguing about???

The guy wants everyone to clear all the space in the gym from his squat rack to the wall opposite him during heavy sets. Says it's gym etiquette. I think that's annoying due to the gym's size and he shouldn't bother people on their own platforms. Plus he was mad about my instagram posts.

[ChasingCurls69]

7/3/18,

Deadlift- 429lbs x1@8, 452lbs x1@back rounding, 375lbs x5@9.5, 352lbs 3x5
Press- 115lbs x5@7 132.5lbs x1@6.5, 140lbs x1@7, 145lbs x1@8, 120lbs 3x5@7
Tempo Squats (3OH!3)- 140lbs x10@7, 155lbs x10@8, 170lbs x10@8.5, 175lbs x11@9
Arm Cummies- DB Curl 30lbs x12, 12, 10, 8 Rope Pushdown 80lbs x12, 12, 12, 10

Deadlifts were a shitshow, but at least I figured outnwhat was going wrong by the end. While 452 wasn't really hard, my back rounded more than I like for training pulls, especially this early in the program. 429 had a little bit of back flexion due to having my toes out too far and the bar a little too close as a result (plus quads are way better at breaking the bar off the floor than adductors), but that was def my @8 today based on how 374 went compared to 352. Didn't bring my toes in until the last set with 352, where I held my back position the best, so fuck this deadlift workout.

Press went really well; I didn't expect more than 2.5lbs over last week, but the RPE kept ending up lower than expected until I hit 145. Biggest changes over the past few weeks are: elbows down, bar low on chest, actively extending the wrists slightly. Overall tightness in quads+ass+abs is probably better. Actively cued to press it towards my face.

Found out I've been sandbagging tempo squats, although the concentrics were a little fast on some of these. Arm cummies provided a top tier pump. Tfw curls are down in weight but pushdowns are up somehow???

[ChasingCurls69]

7/5/18, BW 194lbs

Squat (no belt)- 255lbs x4@7.5, 270lbs x4@8.5, 280lbs x3@10, 260lbs 2x4@8.5
Slingshot Bench- 195lbs x4@7, 207.5lbs x4@8, 217.5lbs x3+F, 205lbs x4@8.5, 210lbs x4@8.5
CG Incline Bench- 92.5lbs x10@7, 105lbs x10@8, 117.5lbs x10@9, 10@9.5
Chin Ups- 42 in 8 minutes

Beltless squats had some knee slide and right knee caving. I was a little tentative about leaning over early enough as well. Probably should've gone 245, 255-260, 270-275 instead. Slingshot bench was pretty decent, although that failed rep bounced to my right side which is why I missed. CG bench has gone up the most this cycle for upper body stuff. First chin up block in a while, and 42 is a PR there. I don't like being bad at chin ups like I currently am, so this bodes well.

Gonna track bodyweight here from now on. Bounced from 190 back to 194 pretty fast, but it'll be a few days before I can be confident that's an accurate weight for me.

[ChasingCurls69]

7/6/18, BW 196

Block Pull- 335lbs x4@6.5, 355lbs x4@8, 370lbs x4@9, x4@9.5, 355lbs x4@8
CG Bench Press- 165lbs x4@7, 175lbs x4@8, 185lbs x4@9, 180lbs x4@9.5, 175lbs x3+F
RDL- 225lbs x10@7, 245lbs x10@8, 260lbs 2x10@9
Conditioning- rowed 5633m in 30 minutes.

Block Pulls looked better than last week, but still lost a little bit of extension on top sets. The last set moved the best, and for that one I purposely rounded my uppee back a little bit in the set up to preserve lower back extension. My scapulae are gonna get pulled into a certain position anyway, might as well just depress and protract them in the set up. CG bench is close to a PR I think, but I shit the bed on the last set with 175. RDLs were marginally less miserable, but I hate them so much I needlessly took an hour to do them.

Rowing is way more annoying for steady state cardio than my favourite cuck bike. Aimed for a 3:00/500m split, but that was too slow so I spent most of my time between 2:30-2:50, and got down to 2:18 at the end.

[ChasingCurls69]

7/9/18, forgot to weigh myself; yesterday was 194lbs

Squat- 315lbs x1@8, 330lbs x1@10, 275lbs 2x4@7.5
Bench Press- 205lbs x1@7, 215lbs x1@7.5, 220lbs x1@8, 187.5lbs x4@7, 190lbs x4@7.5
3ct Bench- 135lbs x8@7, 145lbs x7+F, 140lbs x8@9
Chin Ups- 38 in 8 minutes
Abs- L-Sits (tucked on paralletes) for 8 minutes

Squats were fucking garbage up until the last set. So focused on cutting depth and not really warming up well enough for the single, then choosing bad attempts based on where I think i should be at, and going off the shittier lighter attempts anyway. Bringing my toe angle in was productive. Need to shove my knees out more on the way down. Still getting on my heels when my knees aren't out or the right one caves in more.

Bench was a pleasant surprised after I was pissed about squats and pissed about bench warm ups. This is 15lbs above the 1@8 from last week, and a PR when compared to my best 3rm. Back-off sets reflected this increase, too. Then I fucked up weight choices and a staying tight for the pauses on 3ct bench.

GPP pull ups were down from all the benching. First time doing abs in a while and L-sits were garbage as a result.

[ChasingCurls69]

7/10/18, BW 196lbs

Deadlift- 445lbs x1@8, 380lbs 2x4@7
Press- 132.5lbs x1@6, 140lbs x1@9.5, 120lbs x4@8, 4@7
Highbar Squat (no belt)- 185lbs x8@6.5, 195lbs x8@7.5, 205lbs x8@8.5, 215lbs x2
Arm Cummies- DB curl 30lbs 4x12, Rope Pushdown 80lbs 4x12 in 7:30

Deadlift changes are going well; setting the lower back and then depressing+protracting scapula gets my upper back where the bar wants to pull it and preserves lower back extension better. 445 moved better than singles have gone in 5 weeks, and 380 was significantly better than 375 as a 5rm last week. Presses weren't as good as last week; probably fatigue from extra bench volume yesterday and GPP chins, but also my press timing was off. Have to press at peak hip extension, not on the way back. Throw the bar up as the hips come back.

I don't like the discomfort of tempo squats, and I don't think they have been particularly good for improving my technique or driving up my competition squat up. In the BBM chart for variations and shit, highbar squats are just above tempo, so after getting mad due to my first set of tempos with the bar, I just switched to high bar. From now on I'll highbar or front squat in place of tempos in any program template I do. I'm normally vehemently opposed to highbar because I think a lot of weightlifters are assholes, but they were pretty interesting to experience.

[MF1000]

That's good that you learned you hate tempo squats! I hope high bar pushes your comp squat!