Squatter69's Journal

[byronsru24]

Monday-
10 inch box squats
245x8
275x6
295x2
315x2
350x2 PR

Sumo rack pull with thick bar
405x10 PR

Hack squat
140x8
180x8
230x6

Leg curls
5x10-20 (heavy)

Leg ext
3x15

Pretty awesome workout I was going to go for 12 on those rack pulls but I think I couldve got like 15, so I am just going to up it next time. To put things in perspective 3 months ago I could've done like 5 reps of 405 from the rack and about 500 off the floor.

Where was the bar placed in the rack? I found when I pulled sumo, anything 3-4 inches off the floor, there was 0 carryover to my fullrange pull.

[squatter69]

Tuesday-
Dead stop dumbbell rows
90x10
100x8
110x8
120x6

Shrugs
275x15
295x15
315x12
365x8

Cable rows
5x8-12

Close grip underhand pulldowns
6x12

Facepulls
4x12

Dumbbell preacher
4x10

Moved weights up on my rows. I shortened my rest periods to 30 seconds or a bit less on everything else to try and up the intensity a bit. I am also throwing in some rear delts or rotator cuff work on every day my shoulder is starting to take a beating from not being trained hard in awhile

[squatter69]

There were no pins in the York rack I just used the bottom part. I'd say 2-3 inches the most, or about 2-3 inches under my knee. Sure feeling the beating it put on me hahahah. I find my top single from this height is usually 10-20 pounds under my best single from the floor.

[squatter69]

Thursday-
Incline bench
155x10
175x8
190x6
205x5
230x2 PR

Dumbbell Flat Press
90x8
95x6
65x18

Machine Pullovers
3x10

Dumbbell Flies
4x12

Can not really complain about Pr's but that was a grinder, so was the 205. I attribute this to just an off day. If next week's double is heavy I'm going to drop down to singles and go heavier on my pyrmiad sets to milk progress for a bit longer.

[squatter69]

Sunday-

Pullaparts 4x20

V-bar pushdowns 4x12

Seated military index on rings
115x10
135x10
155x10
175x8 PR

Front-lateral-rear raise
3x15

Beat my pr after pre-exhausting with tris and rear delts. Pretty good

[squatter69]

Olympic Squats-
235x8
255x8
275x6
295x3
335x2 PR
365x2 PR

GMS-
185x6
205x6
225x3
185x6

Back raise with mini band
5x15-20

Leg ext
5x20

Leg raises
3x12

[byronsru24]

Good job on the PR but you have to get the weight on those GMings up.

[squatter69]

Dead stop DB row
90x10
100x8
110x8
120x8
130x5

Power shrugs
225x10
315x8
405x8
495x5
405x12

Shraight bar cable rows to the chest
5x8-12

Close grip pulldowns
5x10-15

Preacher DB
4x10

Got caught in the rain walking home again. Getting my car thursday

[byronsru24]

What is a "power shrug"?

[squatter69]

Just a heavy shrug with alot of momentum.

[byronsru24]

Just a heavy shrug with alot of momentum.

Whats the point of doing shrugs w/ 495x5, when you can't pull 495x5?

[squatter69]

Bench-
185x10
205x8
225x6
255x2
285x2 missed the second one due to poor set up
300x0 missed

Incline dumbbell
3x3-8 reps

Incline flies
3x8-12

Pullovers
2x15-25

Changing a few things in my routine, I am not recovering as fast as I would like and my bench has stalled this year. I am going back to some stuff that worked before. I was going to run a 5/3/1 training cycle that i got good gains off before the meet but I might as well start it now. also changing the 5 day split to 4. The fun (and frustration) of trial and error.

[squatter69]

Sunday-

Barbell front raises
40x10
50x8
60x8

Incline tates
25x12
35x2x10

Behind the neck military
95x12
115x10
125x8

V-bar pushdowns
3x12-15

Cable laterals
3x12

Rear delt flies
2x20

[squatter69]

Fell behind posting this week-

Monday-
10 inch box squat
335x1
365x1
385x1 (matched PR, gassed me, sleep wasnt fantastic this past week)

Sumo rack pull
425x10 PR

Front squats
3x6-10

Leg curls
5x8-12

abs

Wendsday-
Bench press
185x10
205x10
225x8
245x5
265x2x1

Tried a new setup today, stayed light and just worked on volume and getting it down.

Incline close grip
135x20, x13

100 rep pushdown with mini

Rows, rear delt flies, biceps, 3x8-12

Friday-
DB rows
120x12
125x12
130x7

Shrugs
4x6-15 heavy

Chins
5 sets

Reverse hyper
3x12

Hip abduction 3x12-15

leg curls 3x15

abs 3x8-12


Today-
Close grip bench press (index on smooth, flat back)
145x5
165x5
190x11

DB military
50x12
60x12
70x7

Incline tates (about 30 seconds rest)
5x12 25

Seated incline plate raises (front/side/rear)
10 pounds, 3x12

Vbar pushdowns
4x12-15

Barbell curls
4x8-12


Had about 14 on the close grips but i started to slow down, my best set is 18 with 185 a high arch and slightly wider grip. I am also sore from last week still, im keeping more in the tank than usual on this first week cause i absolutely didnt feel like deloading.

I feel slow out of the bottom with the new bench setup but just as strong. This is how I set up the split

Monday- High bar squats and pulls, heavy assistance

Wendsay- Bench press, heavy assistance

Friday- Squat/deadlift assistance

Sunday- Close grips and bench assistance

Just got tired of training without a plan but it was a nice mental break

[byronsru24]

DO you feel like a stud when your using the 130's?

[squatter69]

High bar Squats

225x5
255x5
280x10

Seated rounded back gms
135x12
155x12
175x12

Hyperextensions with a light band and barbell
25x8
45x8
65x5

leg curls
3x6-8

incline situps
40x3x5

Hex bar shrugs 3x15

[squatter69]

Bench-
Comp grip, flat back
165x5
190x5
215x10

Left alot in the tank here

Incline DB with mini band
50x10
60x10
70x7

100 rep pushdown mini band

Cable rows 4x12

Facepulls 3x15

hammer curls 3x8-10

[squatter69]

Sunday
Close grip bench
200x10

Military press
50x12
60x12
70x9

Incline tates, 30 seconds rest
5x12

Pushdowns, raises

Monday-
High bar squats
295x12 PR

Sumo deadlift
500x2 PR

Band Hypers 5x15 slow negative

Hack squats 3x10

Leg curls 2 1 minute sets

Heavy abs


Today-
Competition grip, flat back bench
230x10

Incline dumbbell
3x10

Hammer strength incline
3x10

Rows
3x6-8

DB skulls
3x8-10

Pullovers
2x20

Today was rough, trained in 90+ degree heat with no fans or ac. still did well

[squatter69]

Friday-

Wide grip pullups
x17
x12
Chins
x12
x10
Close grip
x10
x8

Pendlay rows
135x5
155x5
175x5
155x5
135x5

Facepulls
5x12

Rvs hypers 2x20

Leg curls 3x12

Standing abs
3x12


Today-
Close grip bench, flat back
165x5
190x3
215x8

Dumbbell militarys
50x25
50x20

JM presses, 30 second rests
4x10 95

Barbell curls 3x8-10

V-bar pushdowns 4x15

Hammer curls 3x8-10

Getting close to my old numbers with a close grip, flat back, and no handoffs and crap. Just wish i'd stop getting cramps in my legs benching

[squatter69]

Monday-


High bar squats
245x5
280x3
315x8 PR

last set was easy

GMs
5x6-8 up to 225 PR

Hack squats
180x20
x18

Leg curls
5x8-15

abs

Wed-
Flat back bench comp grip
190x5
215x3
245x6 PR

Last set was real easy too, left it at six because i started to lose tightness

Close grip incline, paused
3x6

Cable rows
3x8-10

Crossovers
3x15

Facepulls
3x12

Band pushdown light band 100 reps

[squatter69]

Sunday-
Rope pushdowns, 5x12

Front raises 3x8-12

Seated barbell 3x6-8

Dips 3x15-20

Tates 3x8-10

Barbell curls 3x8-10

Preachers 3x8-12

Today-
100 rep leg curls with light band

High bar narrow stance
225x27
185x for something a few reps over that

Hypers with light band
3x15-20

Leg presses
3x20

Leg ext 2x20

abs 3x10

[squatter69]

Wed-
Incline Barbell
145x8
165x8
185x8

Dumbbell press
3x8 80

Crossover
3x10-15

Rows, pullovers, pushdowns, facepulls, all 3x12

[squatter69]

Friday-
Front box squat, 12 inches
185x10

Pendlay rows
135x5
165x5
195x5

Dead hang pullups
4x10-15

Reverse hypers
4x12-15

Kneeling rope crunch
5x12

Rear delt fly
3x20

[squatter69]

Sunday-
Close grip
200x11 PR, just barely missed a 12th

Seated barbell, paused
135x10
145x8
155x8

JMS
4x10 100 PR

Front lat rear raise
4x15

Pushdowns
4x15

Bis

[squatter69]

Monday-
High bar squats
290x5, just did the minimum reps, Started seeing stars cause of the heat and i put my belt on too tight

Sumo Deadlift
405x for at least 10, huge pr

Stiff legs with 5's under my toes
225x10
275x6
315x6 PR

Leg curls
3x15

KB swings
4x12-15

Ab strap
5x12

Quad sled 4 trips with 2 plates

Thats 2 prs in 2 days, take what I can get i guess. Im moving my weights up on my important secondary lifts too. Just have to be smarter.