IGX "...overflowing with foulmouthed ignorance."

Bench:

110kg x 6
110kg x 6
110kg x 6
110kg x 6
110kg x 6

Pause Squat:

160kg x 4
160kg x 4
160kg x 4
160kg x 4
160kg x 4
160kg x 4

Hyperextension deadlifts, lat pulldowns, weighted dips

Bench:

110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5

Assistance shizzle.

Time for a Deload, then another month of volume, followed by an intensity block, leading to this years first peak (circa. start of April).

I've looked back through my log, which nicely maps out the last 30 days of training. Calculating the total volume of the main moves only (and any derivatives, i.e. deficits, pause squats, cgbp) shows I did a total of 214,000 lbs of volume. For this next volume cycle, I'll aim to increase the average intensity (last cycle hovered around 65-75% for the most part, this cycle I'll be fluctuating between 75-85% for squat and bench, and 70-80% for deadlift) and increase the overall volume by approx. 6%, to circa. 227k lbs

Overall, that looks something like;
The idea is to start with pretty manageable volume, manipulate it in-week, and build up to a point at the end of the four weeks where I can't sustain that volume any longer. Followed by a Deload, and a four week peak.

I'm considering which assistance to include - To be honest I think the volume is sufficiently high that I don't need much assistance in there, but some hypertrophy on the arms, lats, rear delts and a little cardio/core work wouldn't go amiss.

Deload Week:

Bench:

120kg x 3
120kg x 3

Squat:

180kg x 1
180kg x 1
180kg x 1

Deficit Deadlift:

Up to 200kg x 1

Biceps, Triceps + Lats x 15,15,15 each

Session One:

Bench:

120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3
120kg x 3 (last set paused reps)

Squats:

160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 6

Leg Extensions

Preacher curls, rear delt machine, triceps pushdowns - 15,15,15,15 each

Session Two:

Deficit Deadlift:

200kg x 2
200kg x 2
200kg x 2 - Cut it a little short, recovery poor this week

Deadlift:

190kg x 5
190kg x 5
190kg x 5
190kg x 5 - RPE 7

Strict Press:

80kg x a bunch of singles
90kg x a bunch of singles - Amazed how easy this was. I want to work up to 100kg in the next 2-3 weeks.

Deficit Barbell Rows:

120kg x 5
120kg x 5
120kg x 7

Hyperextension Deadlifts:

100kg of plates x 3
100kg of plates x 3
100kg of plates x 3
100kg of plates x 3
100kg of plates x 3

Rear delts, biceps, triceps.

Bench:

110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5

Squats:

100kg x 5
140kg x 3,3
160kg x 1
180kg x 1 - I got nothing today. This was an RPE 10. A combination of work, an impending newborn and a house hunt combined with trying to lose some weight is screwing with my recovery.

Well, at least it'll get a whole lot easier to get plenty of rest, after the kid comes.

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman

Lol.

I'm considering letting my training go in another direction for a bit. Train other big lifts, supporting lifts, and minimum of the competition lifts. Build some bigger musculature, lean up a bit and give my joints a break from the big lifts.

Maybe some overhead pressing, incline benching, hack squats, barbell rows, SLDL and lots of machines.

My joints feel very beat up, and despite my denial my recovery simply can't keep up with the volume I like to do on the main lifts at the moment.

Sorry for cutting in with another stupid question: do I understand it correctly that the rep is paused at both the bottom and the top?

_________________

I would say that I pause all my reps at the top regardless of whether it's touch and go or paused on the chest - I personally find it helps me stabilise for the next rep, set up properly etc. When I note that the reps are paused however, I mean on the chest, and usually for a count of 1-2 seconds.

Pause Squats (2s in the hole, ATG, belt and sleeves):

100kg x 3
140kg x 3
160kg x 1
180kg x 1
185kg x 1
190kg x 1
200kg/440lbs x 1 = PR -> This was actually pretty comfortable, and felt like there was more there. I'd like to push this up to circa. 485lbs over the next few weeks.

Hammer Strength Squat:

- This is like a hack squat machine, but slightly different. I think it's officially called a Hammer Strength V Squat Machine. I did these 2 seconds down, explode back up.

185kg x 8
185kg x 8
185kg x 8
185kg x 8

Strict Press:

80kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3

Incline Bench (3 second descent, explode up):

100kg x 3
100kg x 3
100kg x 3

Back circuit - Hammer Strength Lat Pulldowns, Rows, Low Rows x 8,8,8,8,8,8

Planks - 45s (bw), 45s (bw), 30s (+20kg)

Rack deadlift (bar around 2-3 inches higher than dl height):

100kg x 1
140kg X 1
180kg x 1
220kg x 3
240kg X 1,1

I got nothing else. For the first time in probably 3 years, I had no desire to push through and stay in the gym. Packed up and went home.

Thanks, BJ.

_________________

Mindless easy volume. Just what I need for oh 8 weeks or so.

Bench: (Flat back, no leg drive):

100kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6

Squat: (ATG, belt + sleeves):

140kg x 6
140kg x 6
140kg x 6
140kg x 6
140kg x 6
140kg x 6

Pause Squat: 180kg x 1,1,1

Strict Press:

70kg x 6
70kg x 6
70kg x 6

Hammer Plate Loaded Chest Press: 6,6,6

Hack Squat:

205kg x 6
205kg x 6
205kg x 6

Hamstring Curls: 6,6,6

Planks = +25kg x 45s, 45s

Push Press:

100kg x 3
100kg x 3
100kg x 3
100kg x 3
110kg x 1
115kg x 1

Dips:

+25kg x 6
+25kg x 6
+25kg x 6
+25kg x 6
+25kg x 6
+25kg x 6
+40kg x 2
BW x 10

SLDL: (Beltless):

140kg x 6
140kg x 6
140kg x 6
140kg x 6
140kg x 6
140kg x 6

Barbell Rows:

100kg x 6
100kg x 6
100kg x 6

Hammer Lat Pulldowns:

80kg x 6
80kg x 6
80kg x 6

Bench (all reps paused):

110kg x 5
110kg x 5
110kg x 5
100kg x 8

Pause Squats (2s in hole):

140kg x 1
160kg x 1
180kg x 1
190kg x 1

Squats:

160kg x 5
160kg x 5
160kg x 5

Planks

Plan:
3x5
4x5
5x5
6x5
5x5
4x4
3x3
2x2
1x1

I haven't been recording my training much but hit some nice PRs recently:

Pause Squat - 200kg x 1

Squat - 222kg x 1

Squat - 200kg x 3

Deadlift - 265kg

Bench - 145kg

Military Press - 100kg a bunch of times

BJ, if you don't mind my asking, what's your height and approx weight?

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman

Hiya.... 5 ft 8 I believe. I'm pretty short.

I hover between 95-100kg at the moment, so pretty fat!

Thanks! That's very interesting to me. I've just started to lift. I'm a few inches taller than you, but I'm in the same weight range: been between 205# and 220# in the last 3-4 months. And my 3-lift total is less than your squat number. It's eye-opening to see that lifting totals like the ones you posted, are possible at this weight range. (Eventually.)

_________________
“War is the remedy our enemies have chosen. Other simple remedies were within their choice. You know it and they know it, but they wanted war, and I say let us give them all they want.”
― William Tecumseh Sherman

Hey... 5 years ago I was failing sets of 5 in the squat with 70kg.... I started in the same place.

Strength is a skill. Practice consistently and you get good at it!

Start of a two month hypertrophy cycle. Aim is to build muscle in the right areas, allowing me to run a successful follow on strength cycle, ultimately leading to my goals for 2017 of 240/155/280.

Deficit Deadlift:

180kg x 8
180kg x 8
180kg x 8
180kg x 10 - no deficit

Bench - Feet in Air

95kg x 8
95kg x 8
95kg x 8
95kg x 8

One arm Barbell Row

+40kg x 8 p/a
+40kg x 8 p/a
+40kg x 8 p/a
+40kg x 8 p/a

I picked these up from a recent video by Mike T. Hit my lats much more than dumbbell rows, and more opportunity to add weight.

Glute Thrusts

180kg x 8
180kg x 8
180kg x 8

High bar ATG Squats:

140kg x 8
140kg x 8
140kg x 8
140kg x 8

Incline Bench:

80kg x 8 (too light)
90kg x 8
90kg x 8
90kg x 8

Barbell Tricep Extension (how Mike Israetel does them)

47kg x 8
47kg x 8
47kg x 8
47kg x 8

These fucking blow up your tris.

SLDL:

145kg x 8
145kg x 8
145kg x 8
145kg x 8

Pin Bench:

100kg x 8
100kg x 8
100kg x 8
100kg x 8

A bunch of pullups and curls.