Don't go chasing Bicep Curls...

[ChasingCurls69]

4/22/19,

Squats- 120kg x2@Wtf, 3x6@7-7.5, 125kg 3x6@8

A bad weekend of minimal eating, running out of whey protein, and sleeping for 3 hours after being up for close to 24 made this a shitshow. I was able to implement some cues and clean up my squats by the 3rd set with 125kg, but that was down 5% from my planned target and I didn't really want to do the rest of the workout by that point. Having some issues with knee slide+cave the past two weeks which is annoying.

[ChasingCurls69]

4/23/19,

Press- 50kg x6@6 (no belt), 55kg 2x6@7, 60kg x6@8.5, 57.5kg 2x6@8
Bench Press Myoreps- 68kg x14@8, 5x5@Cummies
DB Curls- 35lbs x13, 12, 12, 13
Tricep Pushdowns- 60lbs 3x12, 15

Expected press to be down a bit so I spaced the sets out farther and dropped a bit after hitting a top set at 60kg (which was a weight I missed for 6 reps on a good day last hypertrophy block). Bench Press myoreps have consistently gone up this whole block, which was nice. Arm stuff was hard. Eating has been terrible and sleep not so great, too, so I'm kinda winging this week with training adjustments before the next block. Press and bench have responded the best, with deadlifts going okay and squats going kinda poorly on the high bar day.

[ChasingCurls69]

4/25/19 sort of

Deadlift- 400lbs x6@6, 420lbs x6@7, 6@7, 6@7.5, 440lbs x6@8, (add straps) 6@8, 6@9
Bench Press- 172.5lbs x6@6, 180lbs x6@7, 182.5 x6@7, 192.5lbs x6@8, 5+F, 5@9, 185lbs x4
SSB Myoreps- 185lbs x15, 5x5@cummies+cardio

Deadlifts moved really fast after I adjusted how I pull up on the bar during warm ups. Tore my thumb on first set of 440 and got a wild blood blister next to it so that sucked, but they moved slightly faster with straps anyway. Bench was a shitshow; shifting forward on my feet, extra 2 inches of ROM, failed a rep at what should've been @7-8 bar speeds while every other rep had higher peak and avg velocities than usual. SSB myoreps were hard but felt productive as far as emphasizing my quads goes. Too tired and went to the gym too late for chin ups and arm cummies because I'm a piece of shit that adheres to no schedule.

[ChasingCurls69]

4/29/19,

Squat- 140kg x1@7, 150kg x1@10, 130kg x1@Quit

Haven't had more than 2000 calories in a day since my last workout here, and didn't bother to log Saturday because it sucked. So I'm down over 10% in squat strength since the meet, and I'm tired of constantly having to work on my fucking squat mechanics while some retard juices his way to a high 585 squat and then shits on me on IG. Maybe when I hang myself and put his name and his gym's name in the note as a reason why, it'll make his life as shitty as mine.

[ChasingCurls69]

5/1/19,

Deadlift- 495lbs x1@8, 520lbs xF, 435x6@9, 415x6@7.5
Press- 95lbs x6, 115lbs x1, gave up

Thought 495 was @7 but missed 520 entirely due to grip so went off the e1rm of 495x1@8. I think it's fucking bullshit that my e1rms drop so much from a week of poor nutrition. I don't want to train anymore.

[ChasingCurls69]

5/2/19,

Clean- up to 100kg x1, 95kg 3x1
2ct Pause Press- up to 121lbs x8@9
2ct Pause Squat- up to 237lbs x8@9
Chin Ups- 3x10

5/3/19,

Deficit DL- 330lbs x8@6, 352lbs x8@7, 374lbs x8@8, 385lbs x8@9.5
2ct Bench- 154lbs x8@7, 160lbs x8@7.5, 170lbs x8@9
Feet up Bench- 68kg 2x11@8, 69kg x11@9

5/4/19,

Clean (paused at catch)- 70kg x3, 75kg x3, 80kg x3
Chin Up- +10kg x6@6.5, +12.5kg x6@7.5, +15kg x6@9
Ab roll out- 52 reps in 6 minutes
DB Curls- 35lbs x14, 12, 11
Tricep Pushdown- 55lbs x15, 15, 12

[ChasingCurls69]

5/6-7/19,

Squat- 324x1@8, 286 x6@8.5, 275 x6@8, @7.5
Press- 158x1@8, 141x5@9.5, 132x6@8, 134x6@8
CG Bench- 171lbs x8@10, 8@9.5, 8@8
Ab Roll Out- 52 reps in 6 minutes

Deadlift- 515x1@8, 452x6@9, 420lbs x6@7, 6@8
Bench Press- 205lbs x1@"6", 225x0, 185x5@9, 175lbs x6@8, 180lbs x6@10 like a fucking loser
Belt Squat- +90lbs x11, +140lbs 2x11 then missed the rerack, the safety catch fell on my head, and I threw a bunch of shit around the gym in anger.
Curls- 30lbs x15, 13, 12
Triceps- 110lbs x15, 12, 15

Tired of being the only loser who can't fucking bench like everyone else. Deadlifts moved decently fast but looked like shit from the side. If I died tomorrow, I don't think it'd bother me at all.

[ChasingCurls69]

5/9-10/19,

1ct Pause Squat- 100kg x8@6.5, 105kg x8@7.5, 112kg x8@9, 105kg 2x8@8.5
2ct Pause Press- 45kg x8@6.5 50kg x8@7.5, 55kg x6+F, 50kg x8
Feet Up Bench- 68kg x11@8, x10@9, 65kg x11@8, x10@9

Deficit DL- 160kg x8@7, 167.5x8@8, 175x8@9.5, 165x8@8.5
2ct Bench Press- 70kg x8@6.5, 75kg x8@7.5, 80kg x7@9, 75kg x8@8.5
Chin Up- 10kg x6, 12.5kg x6, 15kg x6, 10kg x6

[ChasingCurls69]

5/13/19,

Squat- 331lbs x1@8, 297lbs x6@9, 281lbs x6@8, 5@7, 6@8.5
Press- 66kg x1@7.5, 74.5kg xF, 61kg x6@9, 58kg x6@8, 6@8, 4@8
CG Bench Press- 77.5kg 2x8@8, 75x8@7.5, 76x8@8
Ab Roll Out- 58 reps in 7 minutes
DB Curls- 30lbs x15, 12, 15

Bracing is way better on squats and it shows for the single and 6@9, which was 3lbs under my PR but with better depth. Press was a shitshow; I underrated 66kg at the time and 74.5 was way too big a jump. Couldn't get back under it after pressing it above my head twice. 70kg was still an overshoot from fatigue due to missing 74.5, but the back-off sets were appropriate. CG Bench was much better than last week. GPP stuff was decent too, I like the idea of separating biceps+triceps.

[ChasingCurls69]

5/14/19,

Deadlift- 524x1@8, 463x6@9.5, 440lbs x6@8, 6@8.5, 5@10
Bench Press- 217.5lbs x1@8.5, 190lbs x5+F, 180lbs 3x6@7-7.5
Belt Squats- 140lbs x11@7, 150lbs 3x11@8 (high squats, need to fix)
Tricep Pushdowns- 110lbs 3x15

Deadlifts were good; highest I've pulled for 1@8 before the meet, 6rm PR, and pulled 440 for back-off sets. Should've dropped down to something closer to 70-75% e1rm after the first set of 440 tho. Bench was trash for the single and top set, but played around with elbow position and 180 was easier, which pissed me off. Belt squats were high because I wasn't standing on blocks stacked on the belt squat pulley machine like usual.

5/15/19,

Chin Ups- 36 reps in 7 minutes
DB Curls- 30lbs x15, 14, 14
Cuck Bike- 25 minutes
Ab Roll Out- 60 reps in 7 minutes

Felt surprisingly fresh despite yesterday's hard deadlifting.

[ChasingCurls69]

Haven't logged in a week, jfc.

Things of note that I remember are Paused Press up to 121lbs x8@9, Squat 336x1@8, 303x6@9, and CG Bench 171lbs 4x8@8. My real bench and CG bench have basically the same E1rm during this block due to their placement in the week. My bench still makes me feel like shit, and I have to stop missing reps if I want it to get back on track.

[ChasingCurls69]

5/22/19,

Chin Ups- 37 in 7 minutes
Curls- 35x15, 30 2x15
25 minutes on the assault bike

5/24/19,

Pause Squat- 102.5x8@7, 109x8@8, 115x8@9, 107.5 x8@8, 8@7.5
Pause Press- 47kg x8@7, 51kg x8@8, 55kg x8@9, 50kg 2x8@8
Feet Up Bench- 67.5kg 2x11@8, 68.5kg x11@8, 69kg x11@8
Curls- 35lbs x15, 12, 30lbs x13, 15
DB Skullcrusher- 75x8, 70 x10, 10, 65x12?

[ChasingCurls69]

5/27/19,

Squat- 342lbs x1@Not8, 300lbs x5@9, 264lbs 2x5@6.5?
Press- 154lbs x1@Not8, 143lbs x4@9, 125lbs 2x4@7, 127lbs x4@7
3ct Bench- 132x10@6.5, 143x10@7.5, 156x10@9
Ab Roll Out- 52 in 6 minutes
DB Curls- 35lbs 3x12

[ChasingCurls69]

5/28/19,

Deadlift- 515lbs x1@8, 460lbs x5@9, 405lbs 2x5
Bench Press- 220lbs x1@7.5, 207.5lbs x4@9, 185lbs x4@6.5, 190lbs x4@7
Belt Squat- +90lbs x10, x110lbs x10, +140lbs x10
LTEs- EZ Curl+70lbs x12, 8, 10 in 5 minutes

5/31/19,

Pin Squat- 110kg x4, 115kg x4@7, 120kg x4@8.5, 122.5kg x4@9, 120kg x4 (pins 1 hole lower)
Strict(er) Press- 50kg x4@6.5, 52.5x4@7 55kg x4@8, 57.5kg x4@9
DB Bench- 50lbs x10, 60lbs x10, 65lbs x10, 70lbs x2+F, 65lbs x10
Chins- 34 in 6 minutes.

6/1/19,

Sumo Deadlift- 170kg x4@7, 180kg x4@8, 190kg x3@9
Pin Bench- 80kg x4@6.5, 85kg x4@7.5, 90kg x4@9*, 92.5kg x3@9
RDL- 120kg x9, 125kg x9, 130kg x9
DB Curl- 35lbs 3x12
Tricep Pushdown- 55lbs x12

[ChasingCurls69]

6/3/19,

Squat- 342xF, 303lbs x5@9, 264lbs 3x5
Press- 66kg x1@8, 62kg x4@9, 55kg 3x4
3ct Bench Press- 60kg x10@6.5, 65kg x10@7.5, 71kg x9@9
Curls- 35x15, 13, 12
Ab Roll Out- 60 in 7 minutes

6/4/19, Deadlift- 515lbs x1@8, 465lbs x5@9, 405lbs 3x5
Bench Press- 222.5lbs x1@8.5, 205lbs x4*, 181lbs 4x4@6.5-7
Belt Squat- 100lbs x10, 120lbs x10, 145lbs x10@Shit
LTE- 85lbs 3x12

6/5/19, Pull Ups- 30 in 7 minutes, 12 Chin ups after
Hammer Curls- 30lbs x12, 35x12, 40x12
Assault Bike- 24 minutes of getting pegged.

[ChasingCurls69]

6/10/19,

Squat- 336x1@8, 304x5@9, 264 4x5@72%
Press- 156x1@???, 145.5x4@9, 127lbs 5x4@75%
3ct Bench- 62.5kg x10@7, 66x10@8, 70x10@9, 65x10@9, 62.5x9@9
DB Hammer Curl- 30lbs x15, 35lbs x12, 40lbs x12

[ChasingCurls69]

6/11/19,

Deadlift- 520lbs x1@8.5, 470lbs x5@9, 405lbs 4x5@ez
Bench Press- 225lbs x1@8.5, 205lbs x4@10, 185lbs 5x4@6.5
Belt Squat- 100lbs x10, 120lbs x10, 140lbs 2x10
LTE- 85lbs 3x12

6/13/19,

Pin Squat- 110kg x4@6.5, 117.5kg x4@8, 125kg x4@10+Shit, 115kg 2x4@Elbow AIDS from previous set
Strict Press- 52.5kg x4@7, 56kg x4@8, 58.5x4@9.5, 55kg 2x4
DB Incline Bench- 50x10, 55x10, 60x4+F, 55 2x10

6/14/19,

Deadlift+Chains- 365+45x4@6.5, 390+45lbs x5@8*, 410+45lbs x4@8.5, 395+45lbs x4@8
Pin Bench- 180lbs x4@7, 190lbs x4@8.5, 200lbs x4@8.5, 195lbs 2x4@8
RDL- 275lbs x10, 290lbs x10, 305lbs x10, 295lbs x10
Triceps Pushdowns- 110lbs 3x15
Ring Dips- 9, 10, 9

RPE on chain deadlifts is more dictated by back not going to shit, since unlike regular deadlifts I have much more trouble locking out when that happens. * Is because the chains fell off one side on my last rep so I put them on and did 5th. Forgot my tape and thumbs were weirdly rekt so added straps early. Pin Bench RPE is because I got good advice from Jordan before my top set and it worked really well.

[ChasingCurls69]

Forgot to log a week of training, gonna start with today and maybe do the other 3 days tomorrow.

6/22/19,

Deadlift+Chains- 370+45x4@7, 395x4@8, 415x4@8.5, 405x4@9, 390x4@8
Pin Bench- 185x4@7, 195x4@8, 205x4@8.5, 200x4@9, 195 2x4@8
RDL- 275x10, 295x9, 315 2x9
Ring Dips- 3x10
Cable Curls- 70lbs x12, 80lbs x14, 90lbs 2x12
LTEs- 80lbs 4x12

Deadlifts with chains were up from last week, and I did a good job of staying over the bar long enough. Pin bench was the same top set for 4@9 target as my comp bench this week. I know comp bench is done under more fatigue but fucking lol. RDLs were a thing that existed, and the swollertrophy work after better do its fucking job. Cable curls are nice since the force curve on regular curls is weird and inconsistent in comparison.

[ChasingCurls69]

6/24/19,

Squat- 342x1@8, 308x5@9, 270lbs 5x5
Press- 60kg x4@6.5, 70kg x1@8.5, 65kg x4@9.5, 57.5 5x4
3ct Bench- 62.5x10, 66x10, 69x9@9, 65x10

6/25/19,

Deadlift- 525x1@8, 470x5@9, 420lbs 5x5
Bench Press- 220lbs x1@7.5, 207.5x4@9, 185lbs 6x4@ez
Belt Squat- 110lbs x10, 130lbs x10, 150lbs 2x10
Tricep Pushdown- 110lbs 3x12, 120lbs x12

6/26/19,

Chins Ups- 3x12
Ab Roll Out- 57 reps in 7 minutes
Cuck Bike- 20 minutes

6/27/19,

Pin Squat- 248lbs x4@6.5, 264lbs x4@7.5, 275lbs x4@8.5 (pins one hole too high), 275lbs x4@10, 253lbs 2x4 (pins in the right hole)
Strict Press- 53kg x4@7, 57.5kg x4@8.5, 60kg x4@10, 55kg 3x4
DB Incline Bench- 50x10, 55x10, 60x8, 55 2x10

6/28/19,

Deadlift +Chains- 375lbs x4@7, 395lbs x4@8, 420lbs x4@9, 395lbs 2x4@8, 9
Pin Bench- 187.5x4@7, 197.5x4@8, 207.5x4@9, 200lbs 3x4
RDL- 275x9, 295x9, 315x9, 295x9
Ring Dips- 3x10
LTEs- 85lbs x11, 75lbs 2x12
Cable Curl (rope thingy)- 90lbs x15, 12, 12, 100lbs x11

[ChasingCurls69]

7/1/19,

Squat- 345lbs x1@8, 315lbs x5@8.5, 282.5lbs 5x5
Press- 155lbs x1@8, 145lbs x4@9, 130lbs 6x4
3ct Bench Press- 137.5lbs x10@7, 145lbs x10@8.5, 150lbs x10@9, 140lbs x10@7.5, 145lbs x10@9

7/2/19,

Deadlift- 530lbs x1@8, 475lbs x4@9 (grip issues), 430lbs 5x5
Bench Press- 227.5lbs x1@8?, 210lbs x3@???, 1, 190lbs 6x4
Belt Squat- 115lbs x10, 135lbs x10, 145lbs x10, 140lbs 2x10
Tricep Pushdowns- 110lbs x15, 3x12