insaiyan93
New Member
Hey, got two unremarkable workouts in the last couple days, haven't been able to post directly from meso for some reason.
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insaiyan93
New Member
Oh I can finally post on here again, good.
Started peak program tonight
1.squat 5x8 7rpe 245lb belt less
2.bench 3x3 8rpe 185lb 4x8 8rpe 185lb
3.leg press 3x10 9rpe 550lb
4.incline DB bench 4x12 60lb
5.6 sets DB curls 12-16 reps
6.triceps accessory stuff
Pretty decent night, squats are feeling better now that I've gotten my groove back a bit.
Started peak program tonight
1.squat 5x8 7rpe 245lb belt less
2.bench 3x3 8rpe 185lb 4x8 8rpe 185lb
3.leg press 3x10 9rpe 550lb
4.incline DB bench 4x12 60lb
5.6 sets DB curls 12-16 reps
6.triceps accessory stuff
Pretty decent night, squats are feeling better now that I've gotten my groove back a bit.
insaiyan93
New Member
Pretty good, if not completely brutal,workout lol
1.4" block pulls 6x4 8.5rpe 3 sets 465lb 3 sets 445lb
2.slang bench 6x3 7rpe 225lb
3.double paused deads pause just off the floor and again just below knees 4x3 8rpe 365lb beltless
4.stiff leg dead deads 4x6 6rpe 225lb beltless
5.bent over rows with hold at the top 5x5 7rpe 135lb
Lot of deadlift work, hands are fuckin spent, but solid work
1.4" block pulls 6x4 8.5rpe 3 sets 465lb 3 sets 445lb
2.slang bench 6x3 7rpe 225lb
3.double paused deads pause just off the floor and again just below knees 4x3 8rpe 365lb beltless
4.stiff leg dead deads 4x6 6rpe 225lb beltless
5.bent over rows with hold at the top 5x5 7rpe 135lb
Lot of deadlift work, hands are fuckin spent, but solid work
insaiyan93
New Member
Alright, crappy session
Fuckin something happened to my hip from over use at work, thought it was feeling better and it started hurting again on my block pulls lol.
1.block pulls worked up to 495x3 9rpe then hip lower back started or king me so finished up with 405 for last 5 sets.
2.slang bench 5x3 225lb
3.supposed to be double paused dead but it hurt too bad, did some back accessory work instead. Cable low rows and later pull downs
4.supposed to be stiff leg dead but again couldn't do them so subbed hamstring curls
5.did inverted rows cuz my girl was doing them.
Feel like I can't catch a break lately, seems like everyday it's some other shit lol.
Plus, put in 12 hours OT yesterday installing glass in the rain so now I'm getting sick.
Little over a month out from meet, not feeling optimistic but we'll see how things go lol
Fuckin something happened to my hip from over use at work, thought it was feeling better and it started hurting again on my block pulls lol.
1.block pulls worked up to 495x3 9rpe then hip lower back started or king me so finished up with 405 for last 5 sets.
2.slang bench 5x3 225lb
3.supposed to be double paused dead but it hurt too bad, did some back accessory work instead. Cable low rows and later pull downs
4.supposed to be stiff leg dead but again couldn't do them so subbed hamstring curls
5.did inverted rows cuz my girl was doing them.
Feel like I can't catch a break lately, seems like everyday it's some other shit lol.
Plus, put in 12 hours OT yesterday installing glass in the rain so now I'm getting sick.
Little over a month out from meet, not feeling optimistic but we'll see how things go lol
insaiyan93
New Member
Decent workout
1.squat 2x3 8rpe 335lb
2.squat 3x6 7rpe 275lb belt less
3.bench 5x3 7rpe 185lb
4.bench 2x8 8rpe 185lb
5.DB incline bench 4x6 8rpe 85lb
6.6 sets bicep work
7.9 sets triceps work
Getting over being sick but not feeling too bad, first time having any kind of weight on my back, felt decent, mobility work has paid off and low bar is feeling lots better now.
1.squat 2x3 8rpe 335lb
2.squat 3x6 7rpe 275lb belt less
3.bench 5x3 7rpe 185lb
4.bench 2x8 8rpe 185lb
5.DB incline bench 4x6 8rpe 85lb
6.6 sets bicep work
7.9 sets triceps work
Getting over being sick but not feeling too bad, first time having any kind of weight on my back, felt decent, mobility work has paid off and low bar is feeling lots better now.
insaiyan93
New Member
Pretty dan good workout.
1.block pulls 4" 5x3 8rpe 455lb probably undershirt these just a hair after watching the videos put das OK
2.slang bench 5x3 7.5rpe 225lb
3.deficit deadlifts 4x3 7rpe 365lb belt less
4.SLDL 4x6 6rpe 135lb
5.BOR 5x5 135lb
Not a bad night, no pain. Deadlifts moved well. No complaints.
1.block pulls 4" 5x3 8rpe 455lb probably undershirt these just a hair after watching the videos put das OK
2.slang bench 5x3 7.5rpe 225lb
3.deficit deadlifts 4x3 7rpe 365lb belt less
4.SLDL 4x6 6rpe 135lb
5.BOR 5x5 135lb
Not a bad night, no pain. Deadlifts moved well. No complaints.
insaiyan93
New Member
Pretty decent sesh
1.squat 5x5 8rpe 315lb
2.bench 3x3 7.5rpe 205lb
3.squat 3x3 7rpe 225 belt less
4.seated Arnold press 2x12 45lb
5.front lateral raise 4x15 15lb
6.supposed to be 10 minutes stair mill but it was out of order so did treadmill.
Squats felt pretty good.
1.squat 5x5 8rpe 315lb
2.bench 3x3 7.5rpe 205lb
3.squat 3x3 7rpe 225 belt less
4.seated Arnold press 2x12 45lb
5.front lateral raise 4x15 15lb
6.supposed to be 10 minutes stair mill but it was out of order so did treadmill.
Squats felt pretty good.
insaiyan93
New Member
Pretty darn good session again despite being exhausted
1.deadlift 15x1 7rpe 405lb easy peasy, surprised myself and actually pulled one set double overhand, nice to know grip is decent, rest were hookgrip.
2.pull ups 4xamrap 4 4 3 2
3.pendlay rows 5x5 8rpe 185lb
4.side lateral raise 4x12
5.bent over rear lateral raise 4x12
6.planks 4xfailure
Pretty good night, deadlift is feeling good.
1.deadlift 15x1 7rpe 405lb easy peasy, surprised myself and actually pulled one set double overhand, nice to know grip is decent, rest were hookgrip.
2.pull ups 4xamrap 4 4 3 2
3.pendlay rows 5x5 8rpe 185lb
4.side lateral raise 4x12
5.bent over rear lateral raise 4x12
6.planks 4xfailure
Pretty good night, deadlift is feeling good.
insaiyan93
New Member
Killer workout
1.squat 4x2 9rpe 365lb 3x6 7rpe 2 sets 315lb 1 set 275
2.bench 4x3 7rpe 205lb 2x6 8rpe 185lb
3.incline DB press 4x6 8rpe 85lb
4.DB curls 4x15
5.bodyweight dips 3x8
6.triceps push downs 3x16
Fuck man squats are way ahead of where I thought they would be. My 4x2 365 was close to 8.5rpe than 9. Just about a month out from the Meet and feeling pretty good, definitely stronger than I was a month out from the last meet so Fuck yeah.
1.squat 4x2 9rpe 365lb 3x6 7rpe 2 sets 315lb 1 set 275
2.bench 4x3 7rpe 205lb 2x6 8rpe 185lb
3.incline DB press 4x6 8rpe 85lb
4.DB curls 4x15
5.bodyweight dips 3x8
6.triceps push downs 3x16
Fuck man squats are way ahead of where I thought they would be. My 4x2 365 was close to 8.5rpe than 9. Just about a month out from the Meet and feeling pretty good, definitely stronger than I was a month out from the last meet so Fuck yeah.
insaiyan93
New Member
Ayyy another real good workout tonight
1.block pulls from just about knee 4x3 8rpe 605lb
2. 2 inch deficit deads 4x3 7rpe 405lb
3.SLDL 4x6 6rpe 225lb
4.slang bench 4x3 8rpe 225lb
5.bent over row with hold at top 5x5 7rpe 135lb
Pretty stellar wprkout, deadlifts are feeling real solid.
1.block pulls from just about knee 4x3 8rpe 605lb
2. 2 inch deficit deads 4x3 7rpe 405lb
3.SLDL 4x6 6rpe 225lb
4.slang bench 4x3 8rpe 225lb
5.bent over row with hold at top 5x5 7rpe 135lb
Pretty stellar wprkout, deadlifts are feeling real solid.
insaiyan93
New Member
Pretty good quick workout tonight
1.deadline 10x2 7rpe 405lb
2.pull ups 4xfailure 5 5 4 4
3.pendlay rows 5x5 8rpe 185lb
4.lateral del raises 4x12
5.rear felt Flys 4x12
6.planks 4xfailure
Good workout, just blasted through it cuz we we gotta pack to go down to see the lady's family.
Pretty stoked with pull up progress, definitely getting better there.
1.deadline 10x2 7rpe 405lb
2.pull ups 4xfailure 5 5 4 4
3.pendlay rows 5x5 8rpe 185lb
4.lateral del raises 4x12
5.rear felt Flys 4x12
6.planks 4xfailure
Good workout, just blasted through it cuz we we gotta pack to go down to see the lady's family.
Pretty stoked with pull up progress, definitely getting better there.
insaiyan93
New Member
Pretty good night.
1.squats 4x3 7.5rpe 315lb plus one amrap with 315lb for 12 reps, wanted 15 but 12 is still like a 4 rep pr with that weight. Strength wise I probably had it in me but I was sucking wind lmao
2.bench press 4x3 8rpe 225lb this was huge for me, first time since the fat days that I was able to use 2 plates for working sets, so fuck me if I didn't make some bench progress finally lol
3.incline DB press 4x6 8rpe 80lb
4.DB curls 4x16 25lb
5.dips 3x8
6.triceps push downs 3x12
All in all a great night, just 3 weeks out from the meet and things are looking up!
Hope yall had a good thanksgiving
1.squats 4x3 7.5rpe 315lb plus one amrap with 315lb for 12 reps, wanted 15 but 12 is still like a 4 rep pr with that weight. Strength wise I probably had it in me but I was sucking wind lmao
2.bench press 4x3 8rpe 225lb this was huge for me, first time since the fat days that I was able to use 2 plates for working sets, so fuck me if I didn't make some bench progress finally lol
3.incline DB press 4x6 8rpe 80lb
4.DB curls 4x16 25lb
5.dips 3x8
6.triceps push downs 3x12
All in all a great night, just 3 weeks out from the meet and things are looking up!
Hope yall had a good thanksgiving
insaiyan93
New Member
Underwhelming night, think I was wore out from yesterday
1.above knee block pulls 4x3 9rpe 555lb
2.deficit deads 4x3 7rpe 315 beltless hip was feeling fucky so kept it light
3.sldl 4x8 6rpe 185lb
4.slang bench 4x3 8.5 rpe 225lb
5.bor 5x5
Shirt night compared to last night, but again just fatigued from squats last night so it's whatever.
1.above knee block pulls 4x3 9rpe 555lb
2.deficit deads 4x3 7rpe 315 beltless hip was feeling fucky so kept it light
3.sldl 4x8 6rpe 185lb
4.slang bench 4x3 8.5 rpe 225lb
5.bor 5x5
Shirt night compared to last night, but again just fatigued from squats last night so it's whatever.
Eman
Master
Have you experimented with a more narrow grip? I saw your videos and if I were you, I would consider bringing your hands in just a tad. Keep your elbows tucked then drive and flare. You look like you stay pretty tight throughout the push but the leg drive doesn't look like it's transferring with the wide grip.
I'm a little envious of the deadlift form you have though...
Let me know if there's any difference. You were solid as fuck on that 225.
insaiyan93
New Member
I actually used to use a real narrow grip, hands just inside the first break in knurling, coach had me bring it out to ring finger on the break in knurling on account of my freakish arm length and I did that for a while but I realized that with that grip it actually forced my hands outward so that my wrists were angled outward which I didn't think was optimal as far pushing force so I put them out to where I am now.Have you experimented with a more narrow grip? I saw your videos and if I were you, I would consider bringing your hands in just a tad. Keep your elbows tucked then drive and flare. You look like you stay pretty tight throughout the push but the leg drive doesn't look like it's transferring with the wide grip.
I'm a little envious of the deadlift form you have though...
Let me know if there's any difference. You were solid as fuck on that 225.
Bench has just kind of been a constant struggle but it seems I am making a bit of progress at this point, so idk, maybe I can try and find a good center point where my wrists are still straight but the leg drive is a bit more prominent.
insaiyan93
New Member
Haha and thank you man, deadlift is definitely what I excel at, that's one time where I think the freak long arms actually help me out lmfaoHave you experimented with a more narrow grip? I saw your videos and if I were you, I would consider bringing your hands in just a tad. Keep your elbows tucked then drive and flare. You look like you stay pretty tight throughout the push but the leg drive doesn't look like it's transferring with the wide grip.
I'm a little envious of the deadlift form you have though...
Let me know if there's any difference. You were solid as fuck on that 225.
insaiyan93
New Member
Missed last night. Had a fucky day at work, laid down for 10 minutes when I got home and slept for 12 hours lmao.
Tonight was real good
1.deadlift 8x3 7rpe 425lb
2.pull ups 4xamrap got 4 reps each set
3.pendlay rows 5x5
4.lateral and rear del work
5.planks
Pretty solid pulling night, definitely the most I've pulled for speed triples so I'm happy with that.
Tonight was real good
1.deadlift 8x3 7rpe 425lb
2.pull ups 4xamrap got 4 reps each set
3.pendlay rows 5x5
4.lateral and rear del work
5.planks
Pretty solid pulling night, definitely the most I've pulled for speed triples so I'm happy with that.
insaiyan93
New Member
Great squat night
1.squats 4x3 370lb for a nice rep and volume or with that weight
2.bench 4x3 9rpe 210lb did these paused as I thought it would be a good idea to start doing things close to comp style now that the meet is so close. Underwhelming but whatever fuck it lmao
3.squat 2x10 6rpe 135lb used the safety squat bar cuz my wrists were uncomfortable from the previous squat sets
4.DB incline press 4x6 8rpe 80lb
5.bicep and triceps work
Not bad, bit chin squat pr. Never squatted anything over 365lb for more than a single before, thinking I could very well break the 400lb mark on my squat.
1.squats 4x3 370lb for a nice rep and volume or with that weight
2.bench 4x3 9rpe 210lb did these paused as I thought it would be a good idea to start doing things close to comp style now that the meet is so close. Underwhelming but whatever fuck it lmao
3.squat 2x10 6rpe 135lb used the safety squat bar cuz my wrists were uncomfortable from the previous squat sets
4.DB incline press 4x6 8rpe 80lb
5.bicep and triceps work
Not bad, bit chin squat pr. Never squatted anything over 365lb for more than a single before, thinking I could very well break the 400lb mark on my squat.
insaiyan93
New Member
Tested openers today
Worked up to
1.squat 385lb
2.bench 225lb lol
3.deadlift 505lb
So pretty happy, basically opening with my final attempts from the last meet except for bench which is essentially the same sadly lmao
Deadlift didn't feel quite as easy as I was hoping, but I did the entire workout from my first squat warm to final deadlift in just about an hour cuz I got other thangs to do today, so I think come meet day it will fall together. One week out today.
Worked up to
1.squat 385lb
2.bench 225lb lol
3.deadlift 505lb
So pretty happy, basically opening with my final attempts from the last meet except for bench which is essentially the same sadly lmao
Deadlift didn't feel quite as easy as I was hoping, but I did the entire workout from my first squat warm to final deadlift in just about an hour cuz I got other thangs to do today, so I think come meet day it will fall together. One week out today.
insaiyan93
New Member
Twas a good meet.
Squatted 402 for a 17lb PR missed 413 for depth but I had it easy, kicking myself for that but it's all good.
Benched 237lb for a 2lb pr whatever haha
Pulled 530lb for a 23lb pr
Great day, went 8 for 9 and hit all the numbers I wanted and pr'd all my lifts.
Gonna be putting deadlift on he back burner a bit and focusing on bench and squat more to bring those numbers up, particularly bench obviously. Great day though, very organized meet. Started at 9 and we were out by like 2:30, went and slammed pizzas and beer with the coach afterwards, gonna enjoy a little break through the holidays and then hit it hard for next year's meet!
Squatted 402 for a 17lb PR missed 413 for depth but I had it easy, kicking myself for that but it's all good.
Benched 237lb for a 2lb pr whatever haha
Pulled 530lb for a 23lb pr
Great day, went 8 for 9 and hit all the numbers I wanted and pr'd all my lifts.
Gonna be putting deadlift on he back burner a bit and focusing on bench and squat more to bring those numbers up, particularly bench obviously. Great day though, very organized meet. Started at 9 and we were out by like 2:30, went and slammed pizzas and beer with the coach afterwards, gonna enjoy a little break through the holidays and then hit it hard for next year's meet!
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