alek’s log

[alek]

2/19/24 Monday [Training]

AMBW & Umbilicus
???

Comp Squat (S)
370 x 3 @ 8
390 x 2 @ 9
410 x 1 @ 9,9; e1rm = 429

Feet Up Bench (S)
205 x 3 @ 8
200 x 3 @ 7.5,8
195 x 3 @ 7

Session Length
0:47

Notes
Keepin' on...

[JohnHelton]

Thanks, John! I've done pin squats, too, and I like them as well. I wonder if doing high pin squats would work the back well without fatiguing the legs?

Hmm...

I'm not sure. I've only used low pin squats, which I think are great at forcing you to drive with the quads out of the hole. With a competition squat, the bounce allows you to engage the quads from less of a stretch position. No such advantage with the low pin squat. That makes them much harder. I only ever did them with 3 reps or less. When I first started doing them, they were humbling. However, I did get much stronger with them.

[alek]

Thanks, John! I've done pin squats, too, and I like them as well. I wonder if doing high pin squats would work the back well without fatiguing the legs?

Hmm...

I'm not sure. I've only used low pin squats, which I think are great at forcing you to drive with the quads out of the hole. With a competition squat, the bounce allows you to engage the quads from less of a stretch position. No such advantage with the low pin squat. That makes them much harder. I only ever did them with 3 reps or less. When I first started doing them, they were humbling. However, I did get much stronger with them.

I've only used the low pin as well. I might try a higher pin--probably around the "hard part" of the concentric--to see what it does. Now I just need another squat slot in the week...

[alek]

2/13/24 Tuesday [Training]

AMBW & Umbilicus
Today: 185.2 & 34.625
7-Day: 185.4 & 34.39
Alek, you said you're bulking. Why are you losing weight?

Seated Good Morning (S)
Using the SSB
225 x 3 @ 7
230 x 3 @ 7
235 x 3 @ 7
240 x 3 @ 7
245 x 3 @ 7; e1rm = 293

Deficit Pushup (H)
BW x 18 @ 7
BW x 15 @ 8
BW x 10 @ 8

Leg Press (H)
Sled + 450 x 8 @ 7,7,7; e1rm = 636

Leg Press Calf Raise (H)
Sled + 270 x 12 @ 7,8
Sled + 270 x 10 @ 8; e1rm = 397

Hip Thrust (H)
295 x 8 @ 7,7; e1rm = 417

Session Length
1:05

Notes
For @EricK.



I left the butt squeeze in the video just for you...

[DCR]

Alek, you said you're bulking. Why are you losing weight?

We are living in opposite universes.

[alek]

Alek, you said you're bulking. Why are you losing weight?

We are living in opposite universes.

Well, after tonight's dinner, I bet I weigh more tomorrow than today...

[EricK]

Notes
For EricK.



I left the butt squeeze in the video just for you...

You know how I like it.

[alek]

2/22/24 Thursday [Training]

AMBW & Umbilicus
Today: 187.4 & 34.5
7-Day: 185.8 & 34.43

Paused Squat (S)
340 x 3 @ 7
345 x 3 @ 7
350 x 3 @ 7.5,8; e1rm = 412
Another pr.

Comp Bench (S)
205 x 3 @ 7
210 x 3 @ 7,7.5,7.5; e1rm = 251

Machine Row (H)
150 x 10 @ 6
165 x 10 @ 6
180 x 10 @ 7; e1rm = 276
185 x 10 @ 8

Dips (H)
BW x 10 @ 7,8.5
BW x 9 @ 10

DB Pullover (H)
Bent arm
65 x 12 @ 8
65 x 10 @ 9.5,10

Session Length
1:34

Notes
Good session.

[EricK]

Nice. Now, if only I could regular squat your pause squat...

[DCR]

Nice. Now, if only I could regular squat your pause squat...

Same.

Sweet PRs, @alek. I recall you feeling that pause squats contributed materially to your success in your last competition; this bodes super well for the next one.

[alek]

Nice. Now, if only I could regular squat your pause squat...

Thanks, man! And I'd like your bench...

Nice. Now, if only I could regular squat your pause squat...

Same.

Sweet PRs, alek. I recall you feeling that pause squats contributed materially to your success in your last competition; this bodes super well for the next one.

Thanks! Yeah, I'm starting to get excited about the recent progress.

[alek]

2/23/24 Friday [Training]

AMBW & Umbilicus
Today: 186.4 & 34.5
7-Day: 186.0 & 34.46

Comp Deadlift (S)
385 x 3 @ 6; e1rm = 475
410 x 2 @ 7
425 x 1 @ 8
430 x 1 @ 8

Paused Bench (S)
3 count pause
185 x 3 @ 7.5,7.5,7; e1rm = 221
190 x 3 @ 8

S&M Machine (H)
e1rm going into exercise = 637
445 x 10 @ 7; e1rm = 681 "...fucker..."
475 x 10 @ 8; e1rm = 699 "...goddammit..."
490 x 8 @ 9; pwned, rekt, ded

Seated Calf Raise (H)
80 x 12 @ 8,8.5

Session Length
1:14

Notes
Felt good today; deadlift e1rm was a lot higher than I expected.

[EricK]

Looking good.

[alek]

Looking good.

Thanks, man. I was surprised by how well deadlift went today.

[alek]

2/26/24 Monday [Training]

AMBW & Umbilicus
Today: 185.8 & 34.5
7-Day: 186.7 & 34.55

Comp Squat (S)
375 x 3 @ 7.5; e1rm = 441
395 x 2 @ 8.5
415 x 1 @ 9,9.5

Feet Up Bench (S)
200 x 3 @ 7.5,8; e1rm = 235
195 x 3 @ 7.5,7

Face Pull (H)
72 x 12 @ 7
72 x 10 @ 7
77 x 10 @ 8; e1rm = 113

Dips (S)
BW + 50 x 3 @ 7,7.5,7.5, 8; e1rm = +60

Lat Pullover (H)
105 x 12 @ 7
115 x 10 @ 7.5
120 x 10 @ 8.5; e1rm = 173

Arnold Press (H)
30's x 10 @ 6.5
35's x 10 @ 7; e1rm = 54
40's x 8 @ 8.5

Meadows Lateral Raise
5 x 8 @ 8,8

Session Length
1:35

Notes
Feeling real good about my squat. I've been trying for more of a J-curve bar path on bench; it's a little weird for TnG movements.

[DCR]

Feeling real good about my squat.

Justifiably so. You’re really rocketing out of the hole.

[EricK]

That's a solid squat.

[alek]

Feeling real good about my squat.

Justifiably so. You’re really rocketing out of the hole.

That's a solid squat.

Thank you, kind sirs!

[alek]

2/27/24 Tuesday [Training]

AMBW & Umbilicus
Today: 186.6 & 34.5
7-Day: 186.9 & 34.54

Seated Good Morning (S)
Using the SSB
250 x 3 @ 7
255 x 3 @ 7
260 x 3 @ 7
265 x 3 @ 7; e1rm = 317

Deficit DL (S)
365 x 3 @ 7
370 x 3 @ 7
375 x 3 @ 7; e1rm = 448

Leg Press (H)
Sled + 450 x 8 @ 6.5; e1rm = 648
Sled + 455 x 8 @ 7,7

Leg Press Calf Raise (H)
Sled + 270 x 12 @ 8,9

Session Length
0:59

Notes
I think that's a new 3rm for deficit deadlift. I'll have to see if I can search my log for better.

Edit: Yep, it is.

[augeleven]

That squat single looked easy. Looking great