Don't go chasing Bicep Curls...

[ChasingCurls69]

1/29/19,

Deadlift- 500x1@8, 450x5@9.5, 405 4x5@6
Comp Bench- 205lbs x1@7.5, 215lbs x1@9, 195lbs x3@F, 180lbs 5x4 (started @8 and finished @6.5???)
Belt Squat- 120lbs x10@6.5, 140lbs x10@7.5, 160lbs x10@9, 150lbs 2x10@8, 9
Chin Ups- 3x10, 9

Deadlifts were real fucking good. Kept the bar closer and hips a bit higher while pulling up on it, which fixed the issue last week with kicking it forward. I don't understand why my other lifts suck so fucking bad compared to my deadlift. Bench was a shitshow, although based on the later sets getting easier, I think I was relaxing my arms too much during pauses and not getting a good stretcj in my chest at the bottom. Belt squats were fine except for.the one rep i almost fell over on. Chin ups in place of arm cummies to save time and see if my arms are less dead wednesday.

1/30/19,

DB Curl- 32.5 x15, 4x12
Tricep Pushdown (UFC gym)- 66lbs 2x12, 55lbs 4x12
Psuedo-Airdyne- 25 minutes

Arms looked huge but then I showed up today to do pause squats and had to face the crushing truth that I suck again no matter how hard I try unless I eat 4000kcal a day, I guess.

[ChasingCurls69]

1/31/19, Fuck This

Pause Squat- 250lbs x4@7, 260lbs x4@8 shitty pauses, 270lbs x3@9.5, 270lbs x2@bar rolled up my back, 255x3+F, 245x4, 250x4
Slingshit Bench- 210lbs x4@7, 220lbs x4@8, 230lbs x3+F, 215lbs 3x4
Press- 75lbs x10, 92.5lbs x10, 97.5lbs x10, 102.5lbs x4

Tried to change a few things based on feedback from Rori in her PRS fb group, and the warm ups/sets up to 260 started off really promising with better upperback tightness. But then having my hands more on top of the bar made the bar roll up my back on 270 despite a pretty fast bar speed, so I racked it early on both attempts. Then I fucked up 255 with one safety set and ended up fucking livid. Wasted a block of pause squats, but next time I think I need to stand a bit wider, keep looking down slightly, but keep my grip how it was before.

Slingshot bench started off good, but I shifted forward on my feet slightly with 230 and missed the 4th, which got me livid again. Did a few sets of press and gave up because my back and triceps were tired. I hate that I basically can't train without gaining weight. And I don't understand why my fucking squat and bench are so far from my deadlift. At this point I just want to do shitty 200lbs token squat and bench attempts so I can have fun deadlifting at the meet, since it's not worth the effort just to put up shitty lifts.

[ChasingCurls69]

2/1/19,

Deadlift+chains- 355lbs x4@7, 375lbs x4@7, 395lbs x4@8.5, 385lbs 3x4@8
Bench Press- 185lbs x4@7, 195lbs x4@7.5, 205lbs x4@9, 195lbs 3x4@8
RDL- 255lbs x10, 265lbs x10, 275lbs 2x10

2/4/19,

Squat- 320lbs x1@7, 330lbs 2x1@8, 290lbs x6@8.5
Press- 155lbs x1@7.5, 160lbs x1@8.5, 140lbs x3@blackout, 135lbs x5@8
3ct Bench Press- 145lbs x8@6.5, 152.5lbs x8@7.5, 162.5lbs x8@9

Wasn't happy with depth on the first single of 330, so I widened my stance a bit to get my knees out moar. It was easier and had better bar path than the first single. Back-off set was even better until the last rep had some right knee cave+lateral hip shifting. Press was surprising and I'm not sure if it was the caffeine helping thay much; but I got nervous about breathing during the back-off sets amd didn't hit the % of e1rm 6@9 would usually be. 3ct bench did a good job of reinforcing arch+leg drive+touching lower.

[ChasingCurls69]

2/5/19, 197lbs wtf

Deadlift- 485lbs x1@8, 505lbs x1@9, 435lbs x6
1ct Pause Bench- 215lbs x1@8.5, 187.5lbs x5+F, 187.5lbs x4@8.5
Beltless Squat- 225lbs x8@6.5, 235lbs x8@7.5, 250lbs x8@9
Arm Cummies: DB Curl 35lbs x13, 30lbs 2x12; Tricep Pushdown 100lbs 3x15

Deadlifts were decent but came in more fatigued than last week. Which means I probably needed this low stress week, and I did have two good DL sessions last week. Got lazy with back extension on 435 and it made the last rep hard to lockout, again. Bench wasn't as good as yesterday, but slowly going up. I should've had 187.5x6, but elbows were too tucked and I lost my leg drive+arch for the last rep. Beltless squat was decent; low bar is the easiest to do after deadlifting despite the back fatigue, probably because it's easier on the upperback. The arm pump was intense enough I had to lay down on the floor after.

[ChasingCurls69]

2/7/19,

Pin Squat- 285lbs x1@8, 275lbs x2+F (plate edge got caught under safety), 275lbs x3@9
Floor Press- 215lbs x1@7, 225lbs x1@9, 215lbs x2+F, 205lbs x3@8
2ct Press- 95lbs x8@7, 102.5lbs x8@8, 110lbs x8@9

2/8/19,

Pause Deadlift- 445lbs x1@8, 425lbs x3@9
Bench Press- 215lbs x1@7, 225lbs x1@10, 210lbs x3@8.5, 205lbs x3@7.5
SLDL- 295lbs x8@7, 315lbs x8@8, 335lbs x8@9
DB Curls- 35x13, 30x15, 35x12
Tricep Pushdown- 100lbs x15, 110lbs 2x15

[ChasingCurls69]

2/11-13/19, 198lbs

Squat- 335lbs x1@8.5, 315lbs x4@9, 295lbs 3x4
Press- 155lbs x1@9, 142.5lbs x4@9, 135lbs x4, 132.5lbs 2x4
3ct Bench Press- 145lbs x8@6, 150lbs x8@7, 155lbs 2x8@8, 9

Deadlift- 505lbs x1@8, 470lbs x4@9, 435lbs 3x4
1ct Bench Press- 220lbs x1@8.5, 200lbs x3+F, 2@8 (1 minute rest), 187.5lbs 3x4@7
Beltless Squat- 215lbs x8, 225lbs x8, 235lbs 2x8

Chin Ups- 4x10
Ab Rollout- 56 in 7 minutes
DB Curls- 35lbs x13, 3x12
Tricep Pushdown- 110lbs x15, 3x12

Squats are ostensibly borderline depth, except for the single which I had knee slide and pretty bad knee cave on. Gonna try a slightly narrower stance+slightly wider toe angle for tomorrow's pin squats, and set it at a height that is absolutely to depth. It'd be even shittier if my squat was 155lbs below my deadlift and also not even to depth. Bench is getting better slowly, and press is consistently stronger; the single dropped 5lbs but I actually hit the back-off set without the caffeine tachycardia making me run out of air. Deadlift single was a bit forward but the back-off sets were all strong. I don't think there's an issue with depth on my beltless squats, but also haven't video'd those consistently. GPP was surprisingly good and my arms didn't hurt from fatigue, although deadlift+bench hits my lats really fucling hard every week.

[ChasingCurls69]

2/14/19,

Pin Squat- 125kg x1, 132.5kg x0, 130kg x1, 125kg x1+F, 120kg x3@9, 3@9, 2@9
Floor Press- 215lbs x1@7.5, 205lbs 2x3@8.5, 210lbs x2+F+1@10
2ct Press- 95lbs x8@6, 102.5lbs x8@7, 110lbs 2x8@8

Pin squats were a shitshow. Started off fine with the first single at 125kg, then got shittier as my right knee kept caving and the bar kept coming forward out of the bottom. 120kg looked decent from the side, and then like garbage from the front. I think after this meet I'm goijg to relegate squats to a swollertrophy movement in the 6-8 range so I'm less attached to the weight on the bar and can just fix my form, since if I'm not good at them after almost 9 years it's just never going to happen.

Floor press was better until that missed rep with 210 that pissed me off. 2ct press was really good; it always helps me find the right spot for the bar on my chest. I just want to get jacked and push my deadlift strength up since that's the only "competition lift" I'm good at.

[ChasingCurls69]

2/15/19, 199lbs

Pause Deadlift- 450lbs x1, 425lbs x3@9, 405lbs x3@8, 3@8, 3@9
Bench Press- 215lbs x1@7, 225lbs x1@9, 215lbs x3@9.5, 205lbs x3@7, 210lbs x3@8, 3@8
SLDL- 285x8, 300x8, 315x8, 325x8@8

Could've pulled up on the bar more for pause deadlifts and had better back position. Touched low on 225, but then my back-off sets after 215 were too easy. There were technically some PRs in there but the single being shitty just pissed me off, and even my PRs aren't fucking good enough because it's been too long. SLDLs were fine and gave me a decent cue for setting my back harder without dropping my hips.

I just fucking hate lifting now.

[ChasingCurls69]

2/18-20/19,

Squat- 320lbs x1@7, 335lbs x1@10, 300x4@9.5, 280lbs 3x4
Press- 157.5x1@8.5, 145lbs x4@9, 135lbs 3x4@7
2ct Bench- 150lbs x8@6.5, 157.5lbs x8@7.5, 165lbs 2x7@9, 160lbs x7+F+1

Deadlift- 510lbs x1@8.5, 475lbs x3@10, 440lbs x1, 425lbs x4@8
Quit the rest of the workout and cried in the back of the gym. Also threw my phone after 475x3 and it bpunced screen first into a machine, so it's broken.

Comp Bench- 215lbs x1@8, 200lbs x4@9.5, 185lbs 2x4, 187.5lbs x4@6.5
Chin Ups- 3x10
Ab Roll Out- 55 reps in 7 minutes
Arm Cummies: DB Curl 30lbs/Tricep Pushdown 110lbs 3x12

Comp bench went okay and I didn't get angry after any sets. Right side dipped on 200 bad enough for plates to slide, but back-off sets were pretty technically sound. The rest of the stuff was just GPP, although I had to make my chin up grip a little narrower to avoid right shoulder/bicep pain.

[ChasingCurls69]

2/21/19; 199lbs

2ct Pause Squat- 265lbs x1@7.5, 270lbs x1@8, 260lbs x3@9, 250lbs 3x3

Floor Press- 210lbs x1@7.5, 202.5lbs 4x3@8, 8, 8.5, 9

2ct Press (on shoulders)- 95x8@6, 102.5x8@7, 110lbs 2x8@8, 112.5lbs x8@8.5.

Really frustrated during pause squats. Took videos of every set but the last and still had issues with the right knee caving on most sets. Stance width was fine, but I may have had knees tracking too far foward compared to the videos I reviewed from squats in the Summer where I think my form was significantly better (until I started cutting my squats at borderline depth).

Undershot floor press because my form was off with 205 and 210 and I assumed I was fatigued from benching/chins/curls less than 12 hours before. Just kept going with 202.5 for the prescribed sets figuring I'd eventually hit @9. 2ct pause press is still my favourite press variant and today I was 2.5lbs off my last press 8rm.

[ChrisMcCarthy1979]

Chin up, Dude...you'll get through this...

[ChasingCurls69]

Chin up, Dude...you'll get through this...

Thanks, man. I guess if anything I'm still showijg up to lift and logging.

2/22/19, 200lbs, again.

Paused Deadlift- 430lbs x1@7, 455lbs x1@8, 430lbs x3@9, 405lbs 3x3@8
Bench Press- 225lbs x1@8, 235lbs x1@9, 217.5lbs x3@9.5, 207.5lbs 4x3@7-8
SLDL- 295lbs x8, 310lbs x8, 325lbs 3x8@8
DB Curls- 35lbs 3x12, x13
Tricep Pushdown- 110lbs 4x15

Pause deadlifts were better than last week, although back extension could've been better with 430x3 so locking out was rough. Pulled up against the bar and got moar scapular protraction with the sets at 405. Bench was surprisingly good today; bar path has been better touching a bit higher and not aiming for a J-shaped bar path to get the bar back over the shoulders. Went right from 205 to 225, and decided to overshoot for the smol PR at 235 on my third day in a row benching. My friend also pointed out my right foot isn't as far back as my left when I set up, so cleaned that up too. SLDLs have been strong but still kinda unpleasant to do. Arm stuff is slowly improving over this cycle.

[ChasingCurls69]

2/25/19, 201.5lbs

Squat- 320lbs x1@7, 340lbs x1@9.5, 315lbs x3@8.5, 300lbs 2x3
Bench Press- 235lbs x1@8, 225lbs x2+F, 212.5lbs x3@7.5, 215lbs x3@8, 217.5lbs x3@10
2ct Bench- 165lbs x4@6.5, 177.5lbs x4@7.5, 190lbs x4@9, 180lbs x4@7.5, 182.5lbs x4@8

Squat form was much better today. I tried to channel my SS roots by holding my knees back halfway down, and dropping my hips to get depth. It was easier to hit depth and there was less right knee cave. It was easy to overdo it though, and I went way on my heels/pushed the bar behind the midfoot with 340, and caught myself drifting back with 300 near the end.

Bench Press was even better than Friday's session. Basically tried to lead with my elbows on the way down+up and got my feet even. Early elbow flare+some loss of tightness at the bottom cost me the 3rd rep with 225, but the back-off sets after were much better after seeing where I went wrong with some help. 2ct was 10lbs over what I expected to do based on last week and the pauses were sometimes a little long than they had to be.

[ChasingCurls69]

2/26/19, 201.5lbs

Deadlift- 518lbs x1@8.5, 491lbs x3@8.5, 468lbs 2x3@7.5
1ct Bench Press- 185lbs x3, 205lbs x1@6.5, 215lbs x1@8.5, 220lbs xF, 202.5 x1@8, 190lbs x1
Beltless Squat- 230lbs x6@6, 240lbs x7@7?, 250lbs x6, 6@8
Arm Cummies- DB Curl 35lbs x14, 12, 7; Tricep Pushdowns 110lbs x15, 15, 13

Deadlifts were really good today. The lockout was still fast with some back flexion on 518 and 491. 468 had better back extension on both sets. In a few weeks I could probably open at 520-530. I tried to do comp bench and should've backed off right away when 215 was .20m/s. Missed 220 badly and really fatigued my right pec, then didn't feel comfortable after the first rep on any of those back-off sets. Yesterday's benching was so good so I wasn't particularly upset about today and can see why 12 week strength/3 week peaking are set up the way they are for bench. Will CGBP Thursday to keep it lighter+easier on my pecs+front delts, pin bench on friday, then next week switch to:

Monday: Comp Bench+pin bench
Tuesday: CGBP
Thursday: 2ct Bench+Press
Friday: TnG Bench

Kinda hard to focus during squats and replicate what I did yesterday so I dropped a set. Arm pump was lit to balance out the immediate onset pec+delt soreness.

[ChasingCurls69]

2/28/19, 200lbs

Squat- 315lbs x1@bb deer, 325lbs x1@7.5, 310lbs x1@8.5, 295lbs 2x3@7, 7.5
CG Bench Press- 205lbs x1@8, 195lbs x3@9, 185lbs 3x3@8
Press (no belt)- 95lbs x6@ez, 115lbs x6@7, 120lbs x6@8, 6@8.5, 3, 115x3

Squat changes from last workout are getting more consistent and paying off nicely. Everything was a little easier than the target RPE except the single at 315 which was trash. Warmed up in 10 minutes and did these with a 3 minute timer. Pecs are still really fatigued, and the right side was lagging because of it. CG bench was def a good choice to recover from that ill-advised benching earlier in the week. Press was down a bit too because my triceps were lit after CGBP, and I was drifting back onto my heels a bit. Had to rack the last set after 3 since I just let all my breath go, and dropped down to finish the set.

[ChasingCurls69]

3/1/19,

Deficit DL- 460x1@7, 475x1@8, 445x3@8.5, 425 3x3
Pin Bench- 185x3, 215x1@8, 225xF, 205x2+F, 195x3, 195x3, 185x3?
SLDL- 300x8, 315x8, 330 3x8
Arm Cummies

3/4/19,

Squat- 340x1@8.5, 315x3@8.5, 300x3, 305 2x3
1ct Bench- 215lbs x1@8, 220lbs x1@9.5, 205x2+F, 195x3@10, 185x3@7, 190 2x3@8
Pin Bench- 170x4, 175x4, 185x4@9, 175 2x4

3/5/19,

Deadlift- 501x1@7.5, 523x1@8.5, 491x3@9, 474 2x3, 463x3
CG Bench-185x3, 200x1, 210x1@9, 200x2@9.5, 185 2x3
Squat (no belt)- 225x6, 235x3
Arm Cummies

[ChasingCurls69]

3/8/19,

Squat- 335lbs x1@8.5, 320lbs x3@8.5, 295lbs 4x3@7.5-8
2ct Bench- 210lbs x1@8, 201lbs x3@9, 190lbs 3x3@9, 185lbs x3
Press (no belt)- 110lbs x6@6.5, 115lbs x6@7.5, 120lbs 3x6@8.5, 8.5, 8

Missed 335 on the first attempt due to bar rolling up my back, which was probably from looking down too much/staying too upright on the way down. I was a little worried trying again but it went better than expected. 320 was also easier than expected based on the 335 single. 2ct bench was as strong as comp bench earlier this week and had pretty good pauses and bar path. Press form has degraded a little bit, so the RPE went down for the last set as I was getting more practice and being a bit more deliberate in my effort. 2 more heavy squat sessions before the meet, so hopefully I can open with 337-342 and finish around 364.

[ChasingCurls69]

3/10/19,

Deficit DL- 475lbsx1@8, 452lbs x3@9, 413lbs 3x3@8
2ct Bench- 212.5lbs x1@8, 202.5lbs x3@10, 187.5lbs 3x3@7-8

3/11/19,

Chin Ups- 3x10
Ab Roll Out- 46 reps in 5 minutes

Really tired during Deficit DL and 2ct Bench, but added weight to both from last week. Back was flatter during deficit DL which made it a little harder off the floor. Pauses were good on 2ct but I still tend to get loose by the end of heavy triples and it turns what should be @9's into @10's. Lats were sore as fuck during chins but they were stronger than usual.

[ChasingCurls69]

Welp, didn't log for a whole week.

Highlights were Deadlift- 525x1@8, 550x1, 500x3@9.5
Squat 335x1@8, 350x1@9, 325x3@9
Probably fucked up my bench peak.

Today: Squat- 336lbs x1@8, 320lbs x3@9, 308x3, 291 2x3
Pause Bench- 210lbs x1@7.5, 220lbs x1@9, 205lbs x2@8.5

Will bench again and do deadlift opener tomorrow. Probably going to open with 336, 215, 530.

[ChasingCurls69]

3/19/18,

Deadlift- 237.5kg x1, 200kg x3
Bench Press- 93kg x1@7, 82.5kg 4x3

Played with narrower foot position on bench press to see if leg drive was better. It seemed to help, or was at least the same without having my hips and adductors as stretched as physically possible.