Progress/training log part 3: Operation retard strengthstrength

[insaiyan93]

Good night tonight, got some of that gooood sleep last night.

1.squat 6x3 8RPE worked up to 340x3 and hit like 8.5rpe dropped to 335 for 2 sets then 315 for the rest

2.slanger bench 5x3 8RPE top set of 245 then 225 for the rest.

3.tempo bench 3x3 7RPE 195lb

4.front squat 4x4 9RPE 245lb actually missed the last rep of first set, went too wide on my grip and hand slipped, rest of the sets were nice and smooth.

5.incline DB press 4x6 8RPE 90lb

6.leg press 2x20 one set 315 one set 405lb

Not a bad night, bench seems like i am maybe seeing a bit of improvement for a fuckin change so thats nice lol.

Squats were feelin good so thats awesome.

Fuck man i think those shitty deadlift sessions during the week are just from me being fuckin exhausted, going to sleep in a bit more on those two days cuz i usually wake up with my girl to make her breakfast and get her car warmed up for her lol. Also going to try and nap for 2 hours after work, hopwfully that will help.

 

[insaiyan93]

Decent sesh tonight. Little fatigued from squats last night but all in all pretty good.

1.banded deads 8x3 7rpe 5 sets 275 3 sets 225
2.rack pulls 4x4 405 455 455 405
3.stiff leg deads 2x8 225lb
4.DB OHP 4x6 65 70 70 60
5.pullups supposed to be 6x3 but i was done for by the time i got to these haha did 1 set of 2 then like 3 sets of 1 and i just couldn't do anymore haha.

 

[insaiyan93]

Missed the gym last night. Girlfriend had a staff meeting (first time she has had to attend one at new job) we figured it would be like a half hour long, anyways i decided to take a nap and told her to just wake me up when she got back. Long story short, the meeting was two hours long so she didn't get back till like 8:30 so we wouldn't have got to the gym till 9:30 and wouldn't be home till 12:30 or later so just decided to get some sleep so i could have a good session tonight. Not happy about it but atleast we know for in the future lol

 

[insaiyan93]

Had a much better deadlift session tonight

1.deadlifts triple at 9RPE 455lb 20% load drop 3x5 365lb

2.RDL 2x5 275lb

3.pullups 6x3 got about 3 sets where i actually got 3.

4.upright rows 4x8 95lb

5.lateral raise 3x12 20lb

6.arnold press 4x8 55lb

7.shrugs 4x16 315 365 405 315

Really needed to tonight, 455lb didn't feel quite as easy as i would like but i sure am glad that i got it, well needed confidence boost and only puts me about 5lbs off from where i was last time around.

 

[insaiyan93]

Goddamn, I just had one hell of a solid motherfuckin workout

1.squat 6x3 8RPE 340lb
2.slang bench 6x3 8RPE 235lb
3.TNG bench 3x3 7RPE 200lb
4.front squat 4x4 9RPE 250lb
5.incline DB press 4x6 8RPE 80lb

Squats were solid as fuck, 340 for all my sets I think that may be some sort of volume pr. Bench was ok, shoulder was bothering me a tad so didn't push too hard but still been adding 5lbs or so a week.

Front squats were good, heavy as fuck and I was just about out of gas but I powered through haha.

Incline DB bench again I went a little lighter n those just cuz of shoulder.

All in all a stellar night.

 

[insaiyan93]

Not too bad tonight

1.3" block pulls 6x3 8.5RPE worked up to 455 but I was wore down from that squat session last night and was more 9RPE so dropped to 425 for the rest of my sets.

2.stiff leg dead 2x8 275lb

3.strict BOR 5x5 135lb

4.DB OHP 4x6 60 70 75 75

5.pull ups supposed to be 5x4 but I'm not quite there yet so just did what I could, mostly doubles

6.btn press 3 sets 9x12 135x5 95x12

Not bad, didn't do anything worthwhile, as I said I was pretty knackered from last night.

Finally got to use my deadlift blocks I built and they held up beautifully.

 

[insaiyan93]

Solid session tonight.

1.squat 5x5 8RPE 315lb
2.bench 5x5 8.5RPE 1x205 1x215 1x215 (hit 10 rpe on rep 4) 2x205
3.powerclean/front squat complex 4x3 165lb
4.incline BB press 4x10 135lb
5.incline Flys 4x10 45lb

Good night. Squats were great, probably my most solid 5x5 with that weight ever, they were challenging sets but I stayed right at 8RPE and everything just moved well, no for. Breakdown just a damned fine squat session.

Bench wasn't too bad, 215x5 is definitely a pr at this bodyweight so I am showing atleast a little improvement, this is ducking progress! Haha

 

[insaiyan93]

Some proress photos. Put on about 5ish pounds over the last couple months, at about 229-230 in the mornings but I think some of that was some quality mass. Had to add a hole to get my belt tight enough the other day so I think I am losing some fat. Feeling fine.

 

[insaiyan93]

Phenomenal workout tonight

1.deadlift 3x5 7RPE 405lb
2.RDL 2x5 275lb
3.pull ups supposed to be 5x4 but it was like 5x2.5 haha
4.upright rows 4x8 95lb
5.lateral raise 3x12 20lb
6.Arnold press 4x8 45lb
7.shrugs 4x16 315lb

Ducking really good night. Wasn't expecting it after 5x5 squats last night and just being exhausted out of my mind but I fucking crushed those deadlifts, easy peasy, felt like I could have pulled it for 5-6 more reps easily.

 

[theprodgicalson]

 

[insaiyan93]

Haha FUCKING hell, I know. I got a new phone and it still hasn't figured out what I'm trying to say, getting pretty close to just turning autocorrect off.

 

[theprodgicalson]

Haha FUCKING hell, I know. I got a new phone and it still hasn't figured out what I'm trying to say, getting pretty close to just turning autocorrect off.

I think i just typed in so many times it auto corrects to fucking. lol
I also heard if you add a contact to your phone named Fuck Fucking this problem goes away.

 

[insaiyan93]

I think i just typed in so many times it auto corrects to fucking. lol
I also heard if you add a contact to your phone named Fuck Fucking this problem goes away.

Shit you would think mine would, I must have typed it 10,000 times in the week I've had it.

I will have to try that trick haha

 

[Maneuvers]

Seen your thread for the first time today. Damn what a transformation! Good for you!

 

[insaiyan93]

Seen your thread for the first time today. Damn what a transformation! Good for you!

Thank you, bro. I appreciate that!

 

[insaiyan93]

Solid workout tonight

1.squat 5x5 8RPE 320lb did I ever mention I fucking hate 5x5's ? Lmao

2.slang bench 6x3 8RPE 245lb

3.flat DB bench 2x15 9RPE 70lb

4.singleeg press 2x20 135lb single leg press sucks BTW lol

5.single leg ext 4x16

Pretty solid, nothing to write home about but I think 5x5 with 320 might be a volume or some shit. Idk anyways this is first week of peaking block, 5 weeks out from comp.

 

[insaiyan93]

Good easy one today

1.deadline 15x1 7RPE 405lb
2.RDL 2x6 8RPE 315lb beltless
3.incline DB press 2x8 6RPE 70lb
4.pull ups 6x3
5.supposed to be chest cable Flys 4x6 6RPE but the cable machine was all clogged up with normies so just did DB flys

 

[insaiyan93]

Kinda bitter sweet tonight

1.squat 1x3 9RPE kind of overshot this, got 365lb for 3 which is a problem so I am happy about that, but it was definitely more 9.75RPE mostly due to getting into a bad position coming out of the hole. Probably should have went for 355. Then did 10% load drop (used 355 for my 90%) 4x4 320lb

2.bench 5x10 8RPE 4 sets with 185lb then dropped to 185lb for final set.

3.rear del Flys 4x12 20lb

4.cable crossover 2x12 80lb

5.dips supposed to be 4x8 but I got 6 on the first set and 5 on the last 3. Which I'm not even mad about because I couldn't even do these last time I tried so that' rad.

 

[insaiyan93]

Killed it tonight.

1.squat 3x10 225lb beltless
2.deadlift 1x5 8.5RPE 430lb
3.OHP 3x6 7RPE 115lb
4.pull ps supposed to be 5x5 got 4x3 1x2
5.skipped upright rows cuz my shoulders were feeling funky.
6.lateral raise 3x12 15lb
7.Arnold press 4x8 45lb
8.shrugs 4x16 225 315 405 315

Surprisingly killer night. Went light on squats but went belt ess to make up for it.

Deadlifts were fucking phenomenal, wasn't expecting much after that squat session last night and high volume squats prior to them plus being goddammit exhausted.

I ordered some amonia inhalants for my meet and wanted to get a feel for them and since I was so torn down tonight but still wanted to get good numbers I figured might as well pop one for my top set as well as crank fucking hostile by Pantera haha

They aren't as balls to the wall crazy as I was expecting, but they definitely woke my ads up and had an exceptional top set. 430x5 is a pr for sure and it was probably more 8 rpe than 8.5rpe, definitely felt like I could have pulled it for 8. So pretty happy with that

 

[insaiyan93]

Killer workout.

1.squat 6x4 8RPE 335lb
2.slanger bench 4x4 8rpe 245lb
3.floor press 3x6 7rpe 185lb
4.DB incline press 4x6 7.5rpe 80lb
5.supposed to be box jumps 3x10 but I need to cut a little weight so I turned it into a mini HIIT session and did box jumps x10 jumping jacksx25 pushup amrap instead of the normal knee level box jumps I have upgraded to about waist level so jump is gettng better haha.

6.supposed to be leg extension but some dude was on it forever and I really didn't wanna wait 20 minutes for leg extensions so I just left lol