Progress/training log part 3: Operation retard strengthstrength

[franchise24]

Good workout tonight

1.squat 5x5 9RPE 285lb
2.comp bench 4x3 8RPE 190lb
3.front squat 4x4 8RPE 2 sets 205 2 sets 185
4.incline DB press 3x12 65lb

Wasn't feeling super great tonight for whatever reason but pushed through and made a little progress on both squats (added 10lbs) and bench (added 5lbs) so all in all not a terrible night.

That front squat is going to build your back squat up pretty good and make that back strong. I wish I had the mobility to achieve the from rack. I love from squats. But not the arms crossed version. I've tried wrists straps but I can't keep my back tight enough and I start to round.

Solid work dude. The best part about this is @RodgerThat seems to be trying to take you to your genetic limit before introducing any exogenous hormones. And @RodgerThat is a tricky son of a gun. Even when he gets you to your genetic limit you will find a few ways to trick your body to get more out of it.

This is going to be an awesome log. I can't wait to see your strength gains natty. Hats off to you for the weight loss brother. That was a straight war. And you won. Keep it up.

 

[Johnny442]

That front squat is going to build your back squat up pretty good and make that back strong. I wish I had the mobility to achieve the from rack. I love from squats. But not the arms crossed version. I've tried wrists straps but I can't keep my back tight enough and I start to round.

Solid work dude. The best part about this is @RodgerThat seems to be trying to take you to your genetic limit before introducing any exogenous hormones. And @RodgerThat is a tricky son of a gun. Even when he gets you to your genetic limit you will find a few ways to trick your body to get more out of it.

This is going to be an awesome log. I can't wait to see your strength gains natty. Hats off to you for the weight loss brother. That was a straight war. And you won. Keep it up.

@franchise24 , we have one of these at the gym. Might be something you'd be interested in, I enjoy it!

 

[franchise24]

View attachment 74781
@franchise24 , we have one of these at the gym. Might be something you'd be interested in, I enjoy it!

I'll give it a try on Monday when I stop by. Thanks.

 

[insaiyan93]

Adding weight when you're not having a good workout is awesome imagine when your feeling it. Ah the beauty offof a cut!

Yessir, those sweet sweet calories are makin me strong again hah.

That front squat is going to build your back squat up pretty good and make that back strong. I wish I had the mobility to achieve the from rack. I love from squats. But not the arms crossed version. I've tried wrists straps but I can't keep my back tight enough and I start to round.

Solid work dude. The best part about this is @RodgerThat seems to be trying to take you to your genetic limit before introducing any exogenous hormones. And @RodgerThat is a tricky son of a gun. Even when he gets you to your genetic limit you will find a few ways to trick your body to get more out of it.

This is going to be an awesome log. I can't wait to see your strength gains natty. Hats off to you for the weight loss brother. That was a straight war. And you won. Keep it up.

Yeah man i love those front squats, something i don't see a whole lot of people doing in the gym but i can definitely tell it helps not only with keg development, but as you said with building up back strength which is good because i have tendency to lean forward a bit on my back squats.

The bear is definitely a smart dude, his help has been absolutely invaluable and no doubt if i out in the work i will see the results,said it before but i really couldn't ask for a better coach.

Definitely excited to see what i can do, i have no doubt that by the end of the year i will be stronger than i have ever been, thanks bro!

 

[franchise24]

Yessir, those sweet sweet calories are makin me strong again hah.



Yeah man i love those front squats, something i don't see a whole lot of people doing in the gym but i can definitely tell it helps not only with keg development, but as you said with building up back strength which is good because i have tendency to lean forward a bit on my back squats.

The bear is definitely a smart dude, his help has been absolutely invaluable and no doubt if i out in the work i will see the results,said it before but i really couldn't ask for a better coach.

Definitely excited to see what i can do, i have no doubt that by the end of the year i will be stronger than i have ever been, thanks bro!

A lot of people don't do them for a number of reasons. They can't achieve the rack, or they can't load up the bar with lots of weight. I get admire when I see someone that front squats with the rack position. I will try it again next training cycle. My mobility isn't bad. And can always use a stronger back.

 

[insaiyan93]

A lot of people don't do them for a number of reasons. They can't achieve the rack, or they can't load up the bar with lots of weight. I get admire when I see someone that front squats with the rack position. I will try it again next training cycle. My mobility isn't bad. And can always use a stronger back.

Yeah, well it's all relative with weight on front squats. It may not be a lot of weight compared to a back squat maybe, but you can still move a respectable amount for the exercise being performed.

For the mobility i like to roll the shit out of my arms with a lacrosse ball and get them all nice and loosey goosey before hand.

Also, i will hold just the 45lb bar in the rack position and lift it up and down behind my head almost like a standing skull crusher and just try and get a real big stretch in there, seems to help.

 

[franchise24]

Yeah, well it's all relative with weight on front squats. It may not be a lot of weight compared to a back squat maybe, but you can still move a respectable amount for the exercise being performed.

For the mobility i like to roll the shit out of my arms with a lacrosse ball and get them all nice and loosey goosey before hand.

Also, i will hold just the 45lb bar in the rack position and lift it up and down behind my head almost like a standing skull crusher and just try and get a real big stretch in there, seems to help.

I'll try that. See if I can achieve the from rack within the next year. I can always get my wife's racks on my shoulders. Lol

 

[insaiyan93]

Killer sesh tonight

1.deadlift 10x2 7RPE 3 sets 405 5 sets 385 2 sets 365
2.close grip pinpress 4x10 175 155 155 135
3.arms n abs just did a couple exercises for each.

Felt great finally touching some real weight tonight. Didn't expectto go up to 405 tonight but my 365 warmup moved so well i said fuck it snd went for it and managed to get few good sets so definitely happy with that.

 

[insaiyan93]

Good workout tonight

1.front squat 4x3 8RPE top set of 255 (pr) but i could tell the nextset would have probably been 9RPE so dropped down to 245 for remaining sets.

2.TNG bemch 4x10 170lb

3.leg press 2x20 4 plates per side

4.lat pulldown 4x16 110lb

5.kbell swings 4x16

6.planks 3xfailure

Felt ok tonight, had a really really really busy day at work so i was fairly exhausted but still managed to do alright.

 

[insaiyan93]

Ahhh man what a killer night!!

1.deadlift 4x3 8RPE 405lb
2.clean n jerk 4x2 9RPE 155lb
3.seated row 4x12 130lb
4.OHP 3x8 7RPE 2 sets 115 1 set 95

Just went in and tore it up tonight.

Was feeling pretty thrashed from last nights workout and a long day at work tonight so really surprised myself when my final warmup set for deads with 365 beltless flew off the floor so at that point i knew it was on, clean n jerk was good. Felt like maybe i could have used more weight but my form was iffy tonight ao i just stuck with 155 but still a real swell workout!

 

[insaiyan93]

Pretty bitchin session

1.squat 5x5 9RPE 295lb
2.comp bench 4x3 8RPE 195lb
3.front dquat 4x4 8RPE 185lb
4.incline barbell press 3x12 135lb

Had a really fucky day at work, almost 100 windows came in today between 2 seperate suppliers and had no help in the shop and had to get them out of the shop cuz there is no room for that many windows so had to move them all onto our big semi we use for deliveries, needless to say i was fucking exhausted by the end of the day.

However, had a surprisingly great workout so thats rad.

Squats were feeling swell and managed to add 10lbs from last week.

Bench was so so as it always is but added 5lbs from last week, sort of rushed the last set and hit 9RPE.

All in all im pretty happy, and fuckin starving haha.

 

[theprodgicalson]

Ahhh man what a killer night!!

1.deadlift 4x3 8RPE 405lb
2.clean n jerk 4x2 9RPE 155lb
3.seated row 4x12 130lb
4.OHP 3x8 7RPE 2 sets 115 1 set 95

Just went in and tore it up tonight.

Was feeling pretty thrashed from last nights workout and a long day at work tonight so really surprised myself when my final warmup set for deads with 365 beltless flew off the floor so at that point i knew it was on, clean n jerk was good. Felt like maybe i could have used more weight but my form was iffy tonight ao i just stuck with 155 but still a real swell workout!

These are my favorite session right here! When you walk into the gym tired, sore and beaten up and kill it. The mental aspect of it all is what is the best part for me. Knowing im not 100% and banging out a solid lift.

 

[ddp7]

As usual,im in.

 

[insaiyan93]

These are my favorite session right here! When you walk into the gym tired, sore and beaten up and kill it. The mental aspect of it all is what is the best part for me. Knowing im not 100% and banging out a solid lift.

Definitely a good feeling, and something i couldn't have dkne a few weeks ago.

It's nice to have the energy to really push through workouts again.

 

[insaiyan93]

Not bad tonight, pretty tired from another long day though so nothing spectacular.

1.deadlift 10x2 7RPE 365lb
2.close grip pin press 4x10 175 155x3
3.arms/abs did like 3 bi/tri supersets and a couple ab supersets.

 

[Seven]

Amazing work Wolfgang Amadeus Brozart! You look like a different person, I know it feels great especially now you're eating those wonderful carbs.


I've been watching, just need to speak up more....my bad.

 

[insaiyan93]

Amazing work Wolfgang Amadeus Brozart! You look like a different person, I know it feels great especially now you're eating those wonderful carbs.


I've been watching, just need to speak up more....my bad.

Hey it's all good, Brofessor of brolitical science!

And thanks! Definitely all seems worth it now that I'm eating again, there were a few times i questioned it during the cut hahaha.

How you been Broprah winfrey?

 

[Seven]

Hey it's all good, Brofessor of brolitical science!

And thanks! Definitely all seems worth it now that I'm eating again, there were a few times i questioned it during the cut hahaha.

How you been Broprah winfrey?

I'm good, thanks for asking Broledad Bro’Brien. Been cuttin and cruisin...down to 220 was 245. Gonna blast tren and something else Oct 1st.

 

[insaiyan93]

I'm good, thanks for asking Broledad Bro’Brien. Been cuttin and cruisin...down to 220 was 245. Gonna blast tren and something else Oct 1st.

Good to hear, cincbro de mayo!

 

[insaiyan93]

Good one tonight.

1.front squat 4x3 8RPE 245lb
2.TNG bench 4x10 7RPE 175 165x3
3.leg press 2x20 4 plates a side.
4.lat pulldown 4x16 110lb
5.kbell swing 4x16
6.plank 3xfailure

Not bad tonight, initial wave of strength had leveled out a bit but still feeling good n making progress, all good things from here!