Pull and Assistance

Gluteus-Hamstring Raise
pin-3 x 3 x 2
pin-2 x 2
pin-1 x 1, 2
pin-2 x 5 x 3

Weighted Chin Up @ 180
+00 x 4 x 2
+45 x 3
+60 x 2
+70 x 1
+80 x 1
+90 x 4

Stiff-Legged Continuous Pull
225 x 8
315 x 4
365 x 2
385 x 1
405 x 5

Lying Leg Curl, Levered (55 x 20 warm up) 70 x 15 x 2
Strict Cambered Bar Curl 105 x 6

-Notes-
Down to 180 and I'm sure I have further to go. But strength on all these movements is still the same or climbing. My previous best chin up a few months ago was three reps with 90 and I weighed about 10-15 lbs more; so today's four reps with 90 at a lighter weight is about equal. My best ever stiff-legged pull was 385 for six recently and 405 for five means I'm still progressing there. GHR is improving too, but I weigh less, so there is that to consider.

I really got a great hamstring burn and pump with the leg curl; need to take these more seriously as they may turn out to be a great mass-builder for my hamstrings. I hurt my shoulder in external rotation at that stupid job a couple days ago. It hurt a bit during chin ups, but when I tried to do pull ups it really hurt a lot. Again, because the shoulder is in external rotation on pull ups versus internal on chin ups. So I bailed on pull ups.

GHR

Chin Up @180 + 90 x 5

Stiff-Legged Pull 405 x 5

Standing Barbell Press [suicide grip, inch inside rings]
45 x 10 x 2
100 x 5
115 x 3
135 x 1
145 x 1
160 x 1*
135 x 6 x 2

Close Grip Bench Press [inch inside rings]
45 x 15 x 2
115 x 6
135 x 5
155 x 3
165 x 1
175 x 1
185 x 6

Two-Arm Seated DB Overhead Extension 35 x 15 x 2

-Notes-
I hurt my shoulder more a couple days ago at that stupid job and that stupid job also made me lose a few pounds and now I'm down to 182-183. Still today was okay.

Standing Barbell Press 135 x 5

Close Gripe Bench Press 185 x 6

Two-Arm Seated Dumbbell Extension

Weighing a little over 185 lbs when I wake up these days. But I have always said I look much better (i.e. attractive to the majority of people who are attracted to men's bodies) when I'm in the 180-185 range than I do when I'm 190-200 range.

My actual muscle size seems to max out when I'm a lean 185. As I go higher, my gains tend more toward water retention and body fat. Sure I can bench and squat more at higher weights because of improved leverage (better pulling efficiency of muscles whose angles of insertion improves with mass) and stability...but I am just as good on movements that don't involve the stretch-reflex such as the deadlift of the first rep of a standing press.

I am aiming to Olympic squat with belt and wraps a set of five with 405 or more in the next four weeks (actually aiming for 415-420). This would put my no-no-no Olympic squat at 405 or more for a single: about 40 lbs below my best ever no-no-no at 195, but I'd be thrilled to be no-no-no high bar squatting 405 at 185.

Left knee was screwed last night as fluid accumulated. Feeling better today.

Olympic Back Squat [light/loose wraps at 45, belt at 345, heavy/medium tight wraps at 365]
45 x 6 x 4
135 x 6
225 x 4
275 x 2
315 x 1
345 x 1
355 x 1
365 x 5 [RPE 9]

45-Degree Leg Press, Squat Shoes/Depth 425 x 16
Seated Leg Extension w/ lever 45 x 20 x 3

Olympic Squat with belt and wraps 365 x 5

-Notes-
I decided this would be a good week to wave volume down, so I only did one set of the two heavy movements. I wanted to do at least some paused squats, but my body was just done with having weight on my traps.

Today was a huge weight increase for the squat because I used belt and wraps. Also I kept the wraps on the entire time because my left knee is still a little effused from the no no no squats last week. I moved up to the True Black wraps for the work sets because wanted to get the extra help to rep 365. I need to get used to heavier weights and protect my knees this cycle. And I want to get over 405 for a classic gear set of five in four more weeks.

Combo Press and Pull

Standing Barbell Press [suicide grip, just inside rings]
45 x 10 x 2
100 x 5
115 x 3
125 x 2
135 x 1
140 x 1
145 x 1
150 x 5
135 x 6

Glute-Ham Raise [pin hole #2] x 5
Weighted Chin Up @~190
+00 x 3, 5
+45 x 2
+70 x 1
+80 x 5

Close Grip Bench Press [suicide grip, inch inside rings]
45 x 20
135 x 6
165 x 6 x 2

Lingenfelser Row with 120-lb DB x 15 right, 15 left

-Notes-
Standing Press close to strongest ever, maybe 10 or 15 lbs away; supine pressing still weak, but right shoulder was 98% okay today and I was able to add weight. But then my right shoulder got hurt from bracing for the DB rows at the very end of the session. Chin up was also about the best I've ever done. Going to progress cautiously with five lbs per session so I hit 90 lbs for five and then 100 lbs for five in two and four weeks respectively.

GHR revealed that there is still a problem with the right hamstrings. That is why I only did one set of five and decided to leave out heavy pulls from the floor.


Standing Barbell Press 150 x 5


Weighted Chin Up @190 + 80 x 5


Lingenfelser Row with 120-lb DB x 15

Squat and Assistance

Olympic Back Squat [no belt or wraps]
45 x 12 x 2
135 x 6 x 2
205 x 4
255 x 3
275 x 2
295 x 1
305 x 1
315 x 4 x 2
45-Degree Leg Press [squat shoes/stance/depth] 405 x 15 x 2
Seated Leg Extension [lever loaded with 45 lbs] 45 x 20 x 2

-Notes-
I missed Wednesday squats so I squatted on Friday. Will try to get back on schedule next week. I have two seasonal positions with UPS that will have me working five hours in the warehouse and five to ten hours as a driver helper, Monday through Friday, starting this coming Monday. I'd like to fill up the weekend with press and assistance on Saturday and pull and assistance on Sunday with squat and assistance on Wednesday. I was going to wait out today and just start squatting on the coming Wednesday (since I missed this Wednesday due to UPS interview and orientation), but I felt like my squat would have dropped to below 315 if I waited another few days to get under the bar.

I worked very hard on controlling the descent in the squat and keeping the right quad in the movement instead of letting the left take over. I'm including leg extensions to hit the rectus femoris (which isn't well stimulated in the squat or leg press (since the RF crosses the hip and extends at the hip joint as it contracts at the knee joint). I'm also going for more volume in the squat instead of just doing singles there. I also lowered the weight slightly and went for more reps per set with the leg press.

Oh, and I ended up training fasted at 3-5 pm because I just have no appetite today all day. I've only had a cup of coffee this morning and a few cups of water during the session and haven't eaten solid food since last night (about 18 hours now). I weighed 190 this morning and weighed 188 after my evening shower.

We leave for Europe right after Christmas so I have a little over five weeks to train before taking a forced two-week break. I'm attempting to keep up the volume and fight the weight loss that has been afflicting me.

My squat goal for Wed 27/12/17 is 365 x 6 x 2 @ 188 (double bodyweight for reps); I will deadlift heavy the week before that so I have something from which to recover.