Let me ask you this, where are you relative to your original goal:
"Goals this run are to increase Bench and Deadlift strength and increase leg size with Squats. I also want to recomp"
I know I've been a bit scattered lately, so I apologize. I just need to guage your progress to date, weigh them vs. the squat issues presented and formulate the next step...
Does this count as my 3rd run?
well i guess i still have those same goals. my main focus is increasing bench strength. i dont really see myself increasing my squat max without my form getting better. i know i could have done more than 315 if i could hold the weight better. in the mean time if i can increase my deadlift then thats great.RobRegish wrote:Let me ask you this, where are you relative to your original goal:
"Goals this run are to increase Bench and Deadlift strength and increase leg size with Squats. I also want to recomp"
I know I've been a bit scattered lately, so I apologize. I just need to guage your progress to date, weigh them vs. the squat issues presented and formulate the next step...
ok, slept in and skipped breakfast because i was out late last night. didnt hit the gym til 1 because i had a meeting run very late and rushed through my sets because i have a busy afternoon. short rests between sets hurt me towards the end. also i might have a small fracture in my hand because its been bothering me for a while whenever i put pressure on it from squats or bench. messed me up a bit on 170 but hasnt affected my grip on pulling exercises.
bench- 110x10, 120x8, 135x8, 160x8, 170x5
t-bar rows- 70x10, 90x8, 95x8, 100x8, 100x8, 100x8
preworkout i took ultima and maximize
intra was 36g bcaas, 6g citrulline malate, 1 tsp razz lemonade mix
pwo meal was 5 small grilled chicken breasts with some bbq, a slice of buffalo chicken pizza with KA
bench- 110x10, 120x8, 135x8, 160x8, 170x5
t-bar rows- 70x10, 90x8, 95x8, 100x8, 100x8, 100x8
preworkout i took ultima and maximize
intra was 36g bcaas, 6g citrulline malate, 1 tsp razz lemonade mix
pwo meal was 5 small grilled chicken breasts with some bbq, a slice of buffalo chicken pizza with KA
cant squat till tomorrow so hopefully i can get a good nights sleep behind me. this post is going to be my workout template just so i can remember it. let me know if it looks like its missing anything rob.
Chest/Back
-Bench- GLP1
EDT Block 1
-Incline DB Bench
-T-Bar Rows
EDT Block 2
-Incline DB Curls
-Skull Crushers
Static Hold
-Overloaded Bench in Power Rack twice for 5-20 seconds
Legs
-Squat- GLP1
EDT Block
-Deadlift
-Leg Sled
Static Hold
-Ab Crunch twice for 5-20 seconds
Chest/Back
-Bench- GLP1
EDT Block 1
-Incline DB Bench
-T-Bar Rows
EDT Block 2
-Incline DB Curls
-Skull Crushers
Static Hold
-Overloaded Bench in Power Rack twice for 5-20 seconds
Legs
-Squat- GLP1
EDT Block
-Deadlift
-Leg Sled
Static Hold
-Ab Crunch twice for 5-20 seconds
first leg day with GLP1. when i got to the 6th set of squats i couldnt push anymore. i failed trying to get the first rep. i went a little light on the deadlifts and leg sled because i didnt finish the GLP. ill increase the weight next time. the leg sled was brutal but i made it through.
squat- 95x5, 150x10, 160x8, 185x8, 200x8, 220x8, 235x0
EDT block 15-20 min
deadlift- 225x42
leg sled- 360x42
static hold ab crunch- 2x 20s
squat- 95x5, 150x10, 160x8, 185x8, 200x8, 220x8, 235x0
EDT block 15-20 min
deadlift- 225x42
leg sled- 360x42
static hold ab crunch- 2x 20s
i waited longer for my last set because my 5th set i almost stopped at 4 reps. i pushed through it with my legs trembling at the end and waited 5 minutes for my next set. i also had a huge pump which tends to hurt me a little on leg days. my back held up great though and i did all the reps with good form.