DCR - Can you believe how much I am in heaven?

[DCR]

10/26/22

Paused Squats 45,135x5 185,205,225x3 245,255x1
RDLs 165 x3s x6r
Lying Leg Curls 45,70x10 90 x3s x4r
Pullups x4,3,3
Lat Pulldowns (pronated mag) 115 x2s x8r (supinated mag) 115 x2s x10r
Bench Press 45,95,135,175x5 215 x4s x4r

[DCR]

10/28/22

Pause Squats 45,135x5 185x4 225x3 245,260,265x1
Pause Bench Press 45,135x5 185,205x3 225x2 230x1
Lat Pulldowns (pronated mag) 100x9+4+4
Close Grip Cable Row (mag) 100x7+5+4
Hammer Curls 25s x6+3+3

All momentum entirely removed. Given the rep counts, I clearly was a pussy on the rest pause sets. Gonna get em next time.

Was super pleased with that paused bench single, though, given that I was touch-and-go-ing 275 before I got hurt. Actually felt much better, which makes me consider how fucked my bar path may get with normal reps.

[DCR]

10/30/22

Pause Squats 45,135,185x5 225x3 245,260,270x1
RDLs 170 x3s x6r
Pause Bench 45,135x5 185x4 205x3 225x2 235x1
DB Press 30s x12+6+6
Lying Leg Curls 60x12+7+5
Incline DB Flyes 25s x8+5+5
French Press 38x12+7+6

[DCR]

11/1/22

Pause Squats 45,135,185x5 225x4 245,265,275x1
Pause Bench Press 45,135,185x5 205x3 225x2 240x1
Lat Pulldowns (pronated mag) 105x10+5+5
Close Grip Cable Row (mag) 105x8+5+5
Hammer Curls 25s x7+4+3

[DCR]

11/4/22 (back at Max Fitness)

Pause Squats 45,135,185,225x5 245,265,280x1
RDLs 175 x3s x6r
Pause Bench Press 45,135,185x5 225x3 245x1
Lying Leg Curls 66 x10+5+4
DB Press 35s 12+6+5
Inc. DB Flyes 30s x6+5+5
French Press 43x12+5+5

[DCR]

11/6/22

Pause Squats 45,135,195x5 235x3 255,270,285x1
Pause Bench 45,135x5 195x4 230,240,245x1
Chest Supported T-Bar Rows (neutral grip) 65x8+4+4
Lat Pulldowns (neutral mag) 110x8+4+4
Cable EZ Curls 47.5x10+4+4

[DCR]

11/8/22

Pause Squats 45,135,205x5 235x3 255,275,290x1
RDLs 180 x3s x6r
Pause Bench Press 45,135,195x5 230x2 240,250x1
Lying Leg Curl 69.5x11+5+4
DB Press 40s x12+3+3
DB Flyes 35s x6+5+4
EZ French Press 48x12+6+3

The 205x5 was a loading error. Worked out fine but that set needs to stay as is next time; increase elsewhere.

[DCR]

11/11/20

Pause Squats 45,135,205x5 240x2 260,275,295x1
Pause Bench Press 45,135,195x5 215x2 235,250x1 225x3
Lat Pulldowns (neutral mag) 120x8+5+4
Close Grip Cable Rows (pronated mag) 110x10+7+7
Cable EZ Curls 50x6+6+3

[DCR]

11/13/22 (Esporta, BR)

Pause Squats 45,135,205x5 240x3 260,280,300x1
RDLs 185 x3s x6r
Pause Bench 45,135,200x5 225 x3s x3r
Lying Leg Curl 72.5 x8+6+4
Seated DB Press 45s x6+6+4
EZ French Press 50 x12+6+4
DB Flyes 40s x3+3+3

[DCR]

11/15/22

Pause Squats 45,135,210x5 245x2 265,285,305x1
Pause Bench Press 45,135,205x5 230 x4s x2r
Chest Supported T-Bar Rows (neutral grip) 70x8+4+4
Separated Lat Pulldowns 120 total x7+5+4
Incline DB Curls 20s x8+6+5

[DCR]

11/17/22

Pause Squats 45,135x5 215,245x3 275,290,310x1 135x6 Keep feet flat. Caught myself on the outer part of them, outer portion of right knee was pissed.
RDLs 190 x3s x3r
Pause Bench Press 45,135x5 205x3 235 x4s x2r The 205x3 was a fuck up, misread my log, but it’s fine - worked on position the pause just at the point where the bar touches my chest.
Lying Leg Curls 77x9+4+3
Seated DB Press 45s x6+6+5 Don’t love the no lock out on these - feels like I couldn’t have if I wanted to, and that’s a problem. Dial them back next time.
EZ French Press 53x12+6+4
Incline DB Flyes 40s x5+3+3

[DCR]

11/20/22

Pause Squats 45,135x5 225x3 255x2 275,295,315x1 225x4
Pause Bench 45,135x5 210x3 240 x5s x1r
Lat Pulldowns (neutral mag) 125x10+5+4
Close Grip Cable Rows (supinated mag) 115x10+6+7
Cable EZ Curls 55x8+4+3

Next time, begin new wave of pause squats, continuing to work with / push up the first few warm up sets, but drop the peak. The top single here was a legit pause, but a damn short one, and I don’t have the control that I did up to 305 or so.

Paused bench singles flew to a surprising degree. Good day.

[DCR]

11/23/22 (back home at NY Strong)

Pause Squats 45,135x5 225x4 255,275x2 285x1
RDLs 190 x3s x4r
Pause Bench Press 45,135x5 210x4 240x2,1,1 242.5 x1,1
Lying Leg Curls 75x11+3+3
DB Press 30s x10+5+5
EZ French Press 58x7+4+3

Some of the earlier squats sucked. Realized, yet again, I had let my big toes come up and therefore was able to (and did) push my hips back too far.

Fixed the DB presses, full lockout/shrug on all. Likely tired out my tris, because the French presses felt heavy as fuck.

Had to take a call, got cold, wasn’t gonna warm up again to do flyes. What kind of fucking psychos want to talk any business the Wed afternoon before Thanksgiving?

[DCR]

11/25/22

Pause Squats 45,135,225x5 255,275x2 287.5x1
Squats 225 x3s x6r
Bench Press 45,135x5 205 x3s x6r
Lat Pulldowns (pronated mag) x8+4+3
Cable Row (supinated mag) 120x10+5+5
Standing DB Curls 25s x8+4+4

Lifting weights without eating wheat is hell. Felt like absolute shit despite having had two meals and gotten great sleep.

My paused squats felt like trash for the first time in awhile, hence ditching the pauses and just hitting some reps after, and then ditching pauses for the bench press too. What seemed to feel good on both movements was making as if I was going to pause, but then not. That resulted in cutting depth by an inch or so on squats and keeping straight hips, and no sinking into my chest on bench.

Gonna stick with reps going forward. Need to remember that there is no reason at all for me to be working up to singles.

[DCR]

11/27/22

Squats 45,135,185x5 230 x3s x5r
RDLs 190 x3s x6r
Bench Press 45,135,175x5 210 x3s x6r
DB Press 35s x10+5+5
EZ French Press 58x8+4+4
Incline DB Flyes 40s x8+4+4

Skipped lying leg curls. Hamstrings torched since Friday. Definitely a result of cutting squat depth just slightly, because nothing else changed.

Yeah, I’m LPing squat, bench, and I guess RDLs, with DC RP sets for all accessory work. This will suck.

[DCR]

11/30/22

Squats 45,135,185x5 235 x3s x5r
Bench Press 45,135,175x5 215 x3s x5r
Row 45x5 135 x3s x5r

Sick af but felt much better after doing this work. Glad I came in.

[DCR]

12/2/22

Squats 45,135x5 195x3 240 x3s x5r
RDLs 195 x3s x5r
Bemch Press 45,135x5 185x3 220 x3s x5r
Pullups x3+2+2
Chinups x3+3+2

Have not been concentrating on contracting abs when squatting. Fix that.

Still sorta feel like shit but this was a good session for being under the weather.

[DCR]

12/7/22

Squats 45,135,185x5 225x2 245x2,2,3
RDLs 200 x3s x5r
Bench Press 45,135,185x5 225 x5,5,4
Bent Rows 140 x3s x5r

Notes:

Absolute shit. I felt great during and after my two abbreviated sick sessions last week, but then the cold became the full blown flu - completely lost weekend - and today was my first day back in. Everything hurt, felt heavy, and looked absolutely terrible. I can’t remember a time when my form was such shit. Despite all that, and the squats being a miserable failure on every level, session goal numbers-wise things were looking up until that dreaded 5,5,4 on bench. I fucking hate when that happens.

It would be dumb to make a decision on one awful, flu remnants session, and also typical of me to yet again switch gears, but during today’s shit it was hard to not remember how good the paused squats and bench presses I did for weeks felt. Maybe I’ll run those for 3x5. I don’t know.

Oh and I look like shit. I mean I’m always fat from beer and shit, but a few days of drinking multiple Gatorades and getting 10000% of the daily sugar allowance and my face is a balloon.

ETA: I know perfectly well that the reason that I never ran any normal rep scheme with the paused reps is that it would have meant decreasing the weights well below what my ego could handle.

[DCR]

2/9/22

Paused Squats 45,135,175x5 205 x3s x5r
Paused RDLs 135 x3s x5r
Paused Bench Press 45,135x5 185 x3s x5r
Pullups x4+2+2
Chinups x3+2+2

Notes: Still probably 90% or so over this damn flu or whatever. Still, this was a very good session. My last few entries are a hilarious joke of indecision, but coming home to paused work felt great and everything looked right. Exception was the pullups which mostly were partials if I’m being honest, but I did a good job of keeping tight and got a sick pump, so whatever. Wanted to get back into some back/delt/arm work of the DC variety, but tabled for next session, for which I’m hoping to be 100%.

[DCR]

12/11/22

Pause Squats 45,135,175x5 207.5 x3s x5r
Pause RDLs 137.5 x3s x5r
Pause Bench Press 45,135x5 187.5 x3s x5r
Rows 135x6+5+4
Press 95x8+5+5

The DC sets of row/press were paused/no momentum. Also took the press off the floor for each miniset. With a sad 95 lbs. I know. Give me a minute to get back.