Don't go chasing Bicep Curls...

[ChasingCurls69]

1/2/20,

Squat+Chains: 227+60x6, 238+60x7, 249+60x6@8
Pin Brie Larson Bench: 172x5, 183x5, 194x5@8.5
Press: 89x10, 100x10, 111x10@9

[ChasingCurls69]

Forgot to log Friday, and now it's lost like tear drops in the rain.

1/6/20,

Squat- 304x4, 320x4, 337x4@8.5, 304 3x4
Bench- 199x4@6.5, 210x4@7.5, 221x3@9, 199 3x4
3-0-0 Brie Larson Bench- 172x5@7.5, 183x5@8.5, 188x5@9.5
Cable Curls- 44lbs (Bushwick machine) x20@8, 14@8, 15@8, 15@9.

Squat depth was bothering me so I tried to really bury it on the back-offs, even though I've noticed this habit on and off for a while. Bench was off, 221x4 should've been an 8.5 at most if I touched right and pressed back more, but got it together by the last set and on the Brie Larson tempos. Cable curl pump was wild. Overall this was surprisingly fatiguing although the session itself felt fine. I just noticed it when I went to demonstrate the squat during the PL class and did some bench reps to show the bar path/shoulder position.

[ChasingCurls69]

Forgot to log for the whole week here.

1/13/20,

Squat- 331x1, 361xF, 343x1@7.5, 309x4@7, 270x4
Comp Bench Press: 231lbs x1@8.5, 216lbs x3@9.5, 183lbs 2x4@6
3-0-0 Larsen Bench: 161lbs x5@6, 172lbs x5@7, 183lbs x5@8
Cable Curls (Bushwick)- 50lbs 3x15

Super frustrated with squats and a lack of weight gain limiting my squat and bench. Not sure why my deadlift is the only thing that goes up unimpeded when it's already 2-300lbs above my other lifts.

[ChasingCurls69]

1/23/20,

Deadlift: 550lbs x1@8, 495lbs x4@8, 445lbs 2x4
1ct Close-Grip Bench Press: 165lbs x6@6, 175lbs x6@7, 185lbs x6@8, 5+F+2, 6@10
1ct SSB Squat: 250lbs x6@6, 260lbs x6@7, 270lbs x6@8
Triceps Cummies: 130lbs x15, 120lbs x12, 15

Deadlift was really good. Overgripped on 550 so it slipped down right off the floor and made it a little weird. 495x4 was exactly as expected with the grip fix. Then I rested too long and 445 destroyed my thumbs. CGBP was supposed to be 6@8 x2 but I fucked up the last rep and got so annoyed I had to make up for it, and then just did another set anyway. Biggest focus with bench is touching lower and not pressing back too aggressively. SSB is rough on my back after pulling. Maybe I'll do leg extensions after next week.

[ChasingCurls69]

2/3/20,

Squat: 359lbs x1@8, 325lbs x4@8 (slightly high/borderline), 298lbs 4x4.
Comp Bench Press: 231lbs x1@8, 210lbs x4@8.5, 190lbs 5x4
3ct Normie Bench: 171lbs x5, 183lbs x5, 188lbs 2x5@8
Cable Curl Cummies: 49lbs 4x15

Using a slightly wider squat stance to see if I can get to depth more easily and get less back fatigue from squatting. Bench grip is now middle finger on the ring, and keeping my elbows in front of the bar while pressing back less aggressively has helped me stop missing reps. Also switched out Larsen and pin benches for 3ct and 2ct benches to get more comp specific practice.

[ChasingCurls69]

2/4/20, 201lbs

Deadlift: 557lbs x1@8, 502lbs x4@8.5, 453lbs 2x4 (75%), 442lbs 2x4 (73%).
1ct CG Bench: 165lbs x5, 176lbs x5, 187lbs 5@8 x3
1ct SSB Squat: 280lbs x5@6, 285lbs x5@6.5, 291lbs x5@7
Triceps Pushdowns: 49lbs 3x15

Deadlifts were the same as last week but faster. Taped my thumbs kinda poorly so the tape rolling up made 502 hard on my grip but not so much my back+legs. Dropped a little weight on the back-off sets so I could get through with 3 minutes rest.

Did CGBP and squats after class; bench feels a lot better pressing back less aggressively still. One of the S&S coaches asked if I ever used knee sleeves and let me borrow his old SBD sleeves. I wasn't expecting much since I was under the impression they were $100 knee warmers, but they were surprisingly elastic and compressive, which helped my knee position a lot. It's wild that I could pause 291x5 a day after comp squats and right after deadlifting.

[ChasingCurls69]

2/6/20, 201.5lbs

Slingshot Bench: 210lbs x6@6, 271lbs x1@8, 220lbs x6@7.5, 6@7, 232lbs x6@8
2ct Bench Press: 172lbs x5@6, 183lbs x5@7, 194lbs x5@8
Squat+Chains: 249+82lbs x4@6, 293+82lbs x1@7, 304+82lbs x1@8, 276+82lbs x4@8, 249+82lbs 2x4

Benching went very well for both slingshot and 2ct. Elbows are tracking way better and I'm not getting huge drop-offs in bar speed or missing reps that should've been @8. Squat+chains was pretty decent as well; the knee sleeves didn't help as dramatically as with 1ct SSB, but I undershot the single and had to go up again, and turning my toes out a bit more on the very last set made it easier to hit depth. I was thinking about how I hadn't felt my adductors during/after a squat session in like a year.

[ChasingCurls69]

2/7/20,

Block Pull: 446x4, 469x4, 518x1, 530x1, 453x4
Bench Press: 188x5, 199x5, 205x5@8, 207x5@8
Belt Squat: 264x8, 286x8, 308x10@8.5

Blocks pulls were stronger than expected, and at this point possibly stronger than my beltless DL. Took too long on them though, and then took an ill-timed nap before bench+belt squats. Bench moved extremely well; elbows are tracking significantly better with the barbell/wrists. My bench might actually go up until the meet. I've been overrating belt squats apparently, and can't count so I did 308x10 and still kinda undershot it.

[ChasingCurls69]

2/10/20,

Squat: 360lbs x1, 331lbs x3@8, 298lbs 4x3
Comp Bench Press: 235lbs x1@8.5, 212.5lbs x4@9, 199lbs 4x4
3ct Normie Bench: 172lbs x4@6, 183lbs x4@7, 194lbs x4@8, 196lbs x4@8.

Squats felt like the first time I've ever done them. Bar was opening a cut on my back and right knee was caving/bar was kinda twisting forward on the right side. Back-off sets were a little better, although I kinda wish I didn't forget the knee sleeves. Bench was a little fatigued but went extremely well otherwise. I hate myself a little less knowing I can open above my 3rd attempt from last year. 3ct Bench was even better a few hours later when I finished class.

[ChasingCurls69]

2/11/20, 201lbs?

Deadlift: 563lbs x1@8, 530lbs x3@9.5, 486lbs 3x3
CG Bench Press: 176x4, 187x4, 198x4, 205 x4@8 x2
1ct SSB Squat- 291lbs x5, 296lbs x5, 302lbs x5@7
Triceps Cummies: 55lbs x15, 13, 13

Deadlifts were pretty good, although my lock-out was a little sticky on 530x3. 486 moved as fast as it ever had. Close-grip bench was strong today, too. I focused on getting the elbows in a bit more/touching lower for vertical forearms. SSB basically matched my comp squat e1rm from yesterday. It could be a combo of forgetting knee sleeves for comp squat, and getting some kind of boost from my forearms touching my legs at the bottom. It feels like my knee position stays way better on these, and I hit depth a bit more easily.

[ChasingCurls69]

2/12/20, 202.5lbs

Chin Ups- 12, 12, 13
DB Hammer Curls- 13, 12, 12

[ChasingCurls69]

2/13/20,

Slingshot Bench Press: 264lbs x1@7.5, 221lbs x4@6.5, 232lbs x4@7, 243lbs x4@8, 4@7.5
2ct Bench Press: 183lbs x4, 194lbs x4, 205lbs x4@8
Squat+Chains: 309+82lbs x1@8, 281+82lbs x4@8, 254+82lbs 3x4

Could've gone a little heavier on slingshot bench and squat+chains. 2ct bench is hovering around PR levels so the good bench streak continues with good elbow tracking. For squats I worked on holding my knees back a little bit since I noticed SSBs were matching my comp e1rm and had less forward knee travel.

[ChasingCurls69]

2/14/20,

Deficit DL: 502lbs x1@8, 420lbs x4@6, 441lbs x4@7, 458lbs x4@8
Bench Press: 188lbs x5, 199lbs x5, 210lbs 3x5@8
Belt Squat: 130kg x6@6, 140kg x6@7, 145kg x6@8
DB LTEs: 40lbs 3x12

Deficit DLs were automatic PRs since it's been a few blocks between the last time I did them. Bench Press was a little off towards the end, but still better than 4+F from a few weeks ago. Belt squats sucked dick, I think the belt was too high. Mike Israetel posted something about LTEs with shoulder flexion are less effective for the two short heads of the triceps, so I think I'll try skullcrushers soon.

[ChasingCurls69]

2/17-18/20, 203lbs

Squat- 365lbs x1@8, 343lbs x3@8, 306lbs 4x3
Comp Bench Press- 238lbs x1@8, 216lbs x4@9, 227lbs x3@9, 201lbs 3x3
3ct Bench Press- 177lbs x4@6, 188lbs x4@7, 198lbs x4@8.5, 194lbs x4@8.

Deadlift- 563lbs x1@8.5, 508lbs x4@10, 431lbs 2x4
Close-Grip Bench- 188lbs x4@6, 199lbs x4@7.5, 205lbs x4@8
3ct Paused SSB- 269lbs x6@6, 280lbs x6@7, 291lbs x6@8
Triceps Cummies- 55lbs x13, 49lbs x14, 13

[ChasingCurls69]

2/20-24/20,

2ct Paused Squat- 331lbs x1@8, 265x4@6, 281x4@7, 298x4@8, 271x4
Slingshot Bench- 276lbs x1@8.5, 210lbs x6@6, 223lbs x6@7, 234lbs x6@8
2ct Normie Bench- 177x5@6, 188x5@7, 199x5@8

2" Deficit DL- 508lbs x1@8, 420lbs x4@6, 442lbs x4@7, 458.5lbs x4@9.5, 420lbs x4
TnG Bench Press- 243lbs x1@8.5, 205x3@6, 216x3@7, 227lbs x3@8.5, 212x3
Belt Squat- up to 140kg x6@shitty, then back up to 130kg good this time.
Ez Curl Skullcrushers- 3x12

Squat- 359x1@7.5, 381x1@9, 353x3@8, 309lbs 3x3
Bench Press- 238lbs x1@8, 249lbs x1@9, 229lbs x3@9.5, 199lbs 4x3
2ct Normie Bench- 183lbs x4@6, 194lbs x4@7, 205lbs x4@8.5, 199lbs x4@8.5
Cable Curl Cummies- 55lbs 3x13

Holy shit squat and bench are actually getting stronger.

[ChasingCurls69]

2/25/20,

Deadlift- 558lbs x1@8, 590lbs xF, 579lbs x1, 502lbs x4@8.5, 485lbs 4x3@7
1ct CGBP- 177lbs x5, 188lbs x5, 199lbs x5@8, 5@9, 194lbs x5
1ct SSB Squat- 302lbs 3x5@7
Barbell Skullcrushers- 45lbs x12, 56lbs x12, 10

This workout was pretty fucking hard. Missed 590 at lockout due to grip and being behind the midfoot. Almost threw up from the belt pressing into me and more back rounding than usual. 579 was better for the grip and lockout, but I think it was still on my heels a bit. Everything else was hard due to fatigue.

Bench lit my chest up, and SSB was pretty hard on my back after all that pulling. Doing the skullcrushers actually touching my head at the bottom, and they are significantly harder than LTEs.

[ChasingCurls69]

3/3/20, 204.4lbs

Squat: 365lbs x1@8, 387lbs x1@9, 352lbs x3@8, 325lbs 4x2
Bench Press: 243lbs x1@8, 227lbs x3@9, 205lbs 4x3

Another PR squat single this week, and bench was decent. Upperback tightness on squats has been way better. I'm hoping for 408 on a really good squat day, although e1rm is around 403. And 253 on bench.

[ChasingCurls69]

3/4/20, 203.5lbs

2ct Bench Press: 199lbs x3, 210lbs x3, 221lbs x3@8
DB Hammer Curls: 40lbs x12, 35lbs x11@Cummies, x10

2ct Bench was supposed to be yesterday, but I ran out of time. 220 was super ez; I probably got to go a little heavier than I could've gone yesterday after comp bench. Hammer Curls probably give the fastest pump out of any bicep movement.

[ChasingCurls69]

3/31/20,

Squat: 287lbs x6@6, 298lbs x6@7, 309lbs x6@7.5, 315lbs x6@8
Close-Grip Bench Press: 155lbs x10@6, 166lbs x10@7, 171lbs x10@8, 10@8, 10@9.5
Belt Squat: 125kg x12, 132.5kg x12, 140kg 2x12@8
Shitty Banded Leg Extension: 2x20, Used 3 Purple MD bands.

If my quads aren't sore tomorrow, I'm doing Bulgarian Split Squats instead of stupid banded knee extensions.

[ChasingCurls69]

4/1/20,

Bench Press- 188x5@6, 199x5@7, 210x5@8, 5@8.5, 4+F
SSB Squat- 269x10@6.5, 280lbs x10@7.5, 291lbs x10@8.5, 9@8.5
Press Myoreps- 95lbs x14@8, 5x4
KB Lateral Raises- 18lbs x15, 13
DB Hammer Curl- 35lbs x13, 12
BB Skullcrusher- 55lbs x15, 13

Wrist was rolling too much on bench sets, and missed the last rep because the right side dipped down+elbow went behind the bar on the last rep. Kind of annoyed with that and might make 1 bench day into 2ct Paused because I don't want to ingrain shitty benching habits. Will fix my grip next workout. Forgot knee sleeves on SSB and kept going between too upright and losing balance, or getting pulled forward by the bar at the bottom. Press myoreps were good, as was the bro work.