145 Kgs x 5 High-Bar Squat.
Song: "Mask Of Sanity" - Children Of Bodom
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3x10 100 Kgs Belt Squats. Last Set.
These can be a pain to set up; but man, when they work, they work very well. Love this movement. I'm conscientiously only very lightly grasping the sides of the rack, for extra stability, and not using my arms to pull myself through reps, and focusing solely on pushing the weight with my legs. Great exercise, combined with the double whammy of spinal decompression, and having a very good stimulus to fatigue ratio. Highly recommended 🤘🏻
Song: "Prayer" - Disturbed
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3x3 90 Kgs Spoto Press Back-offs. Last Set.
Song: "The Wicker Man" - Iron Maiden
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105 Kgs x 2 Spoto Press
I'm focusing on pausing juuust off of my chest, and milking the pauses, to really work on tightness in that area, making the lift harder, and to hammer driving through my sticking point, which is usually about midway through the press.
Song: "Beast in Black" - Beast in Black
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3x4 157.5 Kgs Long Pause Deadlift Back-offs. Last Set.
These are BRUTAL, but effective with rep work. The Gain Train is a rollin'🤘🏻
Song: "Zeig Dich" - Rammstein
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Easy 185 Kgs x 2 Long Pause Deadlift
I decided to try pushing my Paused deadlifts to the next level, and really focusing on making good, long pauses of about 2-3 seconds. I'm still pausing around the same area: just off the floor, because that is where I tend to be weakest. It may not seem like much, but adding Just that extra second or so of time under such heavy tension really does make it more difficult! If I can keep progressing with this slight adjustment, I think I am going to see big progress on the horizon 🤘🏻.
Song: "Sex" - Rammstein
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Easy 70 Kgs 3x12 Paused Close Grip Bench Press. Last Set.
Same deal as with the Paused Bench hypertrophy work, I am focusing on minimal arching, to extend the range of motion, and trying to be as quick and explosive, as possible. These start to feel pretty tough, at the last 2-3 reps!
Song: "Deutschland" - Rammstein
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NEW-TECH EXCLUSIVE: 80 Kgs 3x10 Paused Bench Press. Last Set.
Hypertrophy work after my main heavy paused bench pressing. For these, I am focusing on having a less pronounced arch, to increase the range of motion, while also having my grip be a finger more narrow than my primary grip. Nice way to get in some good speed and technique work, while also getting some volume work in, for the muscles 🤘🏻.
Song: "Engel" - Rammstein
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3x4 135 Kgs Pin Squat Back-offs. Last Set.
These feel quite punishing when doing them for sets and reps! Really feel it in the quads. Hoping for some big progress, from these 🤘🏻
Song: "Fuck the System" - System of a Down
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Easy 150 Kgs x 2 Pin Squat!
Haven't done these in a while! I figured these would be a good alternative to do for Paused Squats, and to really hammer the quads, and focus on pounding my sticking point, in heavy squats.
Song: "The Heaviest Matter of the Universe" - Gojira
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3x12 100 Kgs Beltless Defecit Stiff-legged Snatch-Grip Deadlift. FIRST TIME EVER! Last Set.
I have been itching to finally try out stiff-legged deadlifts for quite a while, so I decided I would take the opportunity of a new program run to start utilizing them, to pound the posterior chain. However, I got the idea to make it even more intense with a Snatch-Grip and a defecit via Gen X Power, who he learned from ProphetFear. I figured the Snatch-Grip will really help enforce lat tightness on my reps, and that defecit should only pulverize my posterior chain, even more. I think this exercise is going to pay some big dividends in strengthening the glutes, hamstrings, and lower back, and make them more resilient in that high hip, rounded over position, while also hopefully making my lockout stronger. I'll probably try this with a belt soon, just so I can have a bit more peace of mind, with pushing the weight. Let's see where this goes 🤘🏻
Song: "Get to the Gone" - Static-X
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3x7 80 Kgs Paused Larsen Press Back-offs. RPE ZERO.
Man, my benching just felt absolutely on point, today. These felt so smooth, and effortless. Love me some Larsen Pressing. PS. This song makes me go absolutely ballistic, hahaha 🤘🏻.
Song: "Lunatic" - Static-X
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95 Kgs x 5 Paused Larsen Press
Song: "Sweat of the Bud" - Static-X
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DEADLIFT AND KILL! 3x5 162.5 KGs Back-offs. Last Set.
This song always gets me in the mood for blood and battle, haha. Perfect lifting fuel 🤘🏻
Song: "Hail and Kill" - Manowar
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EASAY 190 KGS DEADLIFT TRIPLE WHILE ILL!
I very suddenly contracted a sort of stomach bug or something the day before, and was totally KO'd. Vomiting, feverish, and bed ridden. So needless to say, I was feeling very low energy, and was not even sure if I should lift, or give it another day to be safe, and recover. However, I got some coffee in me, and decided to give it a go. Lo and behold, I think that this is the easiest and smoothest that 190 Kgs for reps has moved, yet! Easy work. I'm trying to take just a little bit of extra time between reps, to really focus on consistency in form; which I feel much more confident in doing, as my strength and stamina feels far better than it used to, being in that leaned over position. Hook grip is just feeling better, and better. Strong and resilient. It's like I barely even feel the bar in my hands, even at high weights.
Song: "Battery" - Metallica
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Quick n' Speedy 3x5 145 Kgs Back-offs. Last Set.
Song: "Redneck" - Lamb of God
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Super Easy 170 Kgs Squat Triple!
Squats are also starting off strong, this block! I think I still have room to improve, in terms of performance; and energy and strength felt a bit low going in to this. Overall however, I am feeling pretty good about the skwats. 170 kgs is also feeling like no big deal, now. I remember not too long ago when getting to 170 x 5 was a big goal for me. Here, I felt like I could have hit it for 10 or so reps. Just got to stick to the plan, keep recovery in check, and the gains will come 🤘🏻.
Song: "Soldier of Heaven" - Sabaton
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High-Bar Squatting deep in to the pits of HELL. Easy 142.5 Kgs x 5
Song: "Slaves Shall Serve" - Behemoth
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Spoto Press Returns! Easy 100 Kgs x 2
It's been a long while since I have done these! I wanted to switch from doing Tempo Bench Press, as I think I have done them for long enough for now, and I was getting bored with it, lol. I was debating on whether to jump in to doing Pin Press, or these, to help address my strength and tightness in the bottom position, and address my sticking point. I decided to start with these to first really focus on building my strength and tightness at the bottom, and off the chest, and then eventually hit the Pin Press, to really hammer my sticking point. I didn't want to start too heavy, as I need to gauge what my estimated max is for RPE. However, starting with two plates isn't bad, at all; and it was quite easy. I just need to work on trying to keep the distance from the chest for my reps as consistent as possible, which is understandably a lot harder without something to rest the bar on. I am sure I'll get better with that, though, as I reacquaint myself with the movement 🤘🏻
Song: "Seven Headed Whore" - Iced Earth
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Very easy 180 Kgs Triple. New Training block begins. Great start!
Just blastin' my favorite Gojira song, and deadliftin'. I decided to push the hook grip a bit further, and start from the beginning/higher rep range pulling with it, as opposed to doing it in the later/lower rep months. Feeling great! This block is starting off very promising! All of the lifts are overall starting off pretty strong, and significantly better than where I started, during the last one. 2024 is gonna be a good year. I can feel it 🤘🏻
Song: "Stranded" - Gojira
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3x10 147.5 Kgs Romanian Deadlifts. New PR!
Deadlifts were once again disappointing, and I was feeling really gassed by this point. However, I needed to get some sort of win, today. So pushing for another 2.5 Kgs on the RDLs was my mission. It's getting tough!
Song: "As I Slither" - Kataklysm
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Smooth 115 Kgs Paused Bench Press
Once again, nothing I haven't done before. However, I am considerably lighter, and going from this, I'd say as a conservative estimate, my current paused max is probably around 120 Kgs, or so. So not too far off from where I was earlier, when I was a lot heavier. Some big gains in the future I think, once I pack some Weight back on 🤘🏻
Song: "Cradle" - Mudvayne
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Easy 3x5 160 Kgs Squat Back-offs. Last Set
Man, I remember when 160 was a crushing weight, for me. Now, it is no big deal! Even at this light weight. Perspective is key. Remember to appreciate how far you have come 🤘🏻
Song: "Morgenstern" - Rammstein
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Easy 187.5 Kgs Squat.
Energy and strength are definitely waning, but hey, I am almost hitting my PR weight with relative ease, while being much lighter; so I'll take it as a win!
Song: "Carolus Rex" - Sabaton
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OOPS! GRINDY 162.5 Kgs x 3 High-Bar Squat PR!
Given how easy I had smashed 160 for 4 (+1) the week before, I thought a little 2.5 kgs bump would not be too big of a deal. Boy, was I wrong! I think it boiled mostly down to feeling tired, and it being a bit of an off-day. Still nabbed a PR, but it was a tough one for sure, haha.
Song: "Twilight of the Thunder God" - Sabaton, Peter Tägtgren
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