Pack Mule - Josiah's Log

[Josiah Moye]

Squat: 45x10, 135x5, 225x3, 315x2, 365x1, 405x1, 425x1, 385x3, 395x2x2
DL: 135x5, 225x3, 315x2, 405x1, 455x1, 495xF
Shrugs: 135x5, 225x3, 315x3, 405x3, 495x3
1 arm DB press: 50x5, 70x3x2

Squats were cool. Didn't have the single but got some good work in. Skipped DLs last week so shit just feels stupidly heavy. I'll probably go from 405 to 475 next week, then go for 495. No back off sets. Figure I'll ease into it instead of being stupid like usual.

Shrugs were cool. First time doing these so I didn't want to do a lot. And DB press was just fucking around but still a little challenging.

All in all I'd say this week was a plus, especially taking into account the mock PT test I had to do Thursday. I didn't bust through my squat plateau but I hit 425 consistently with good form, so 435 is right around the corner. Hit 180 on press and had some good work on it, so I think it's coming along. And I'll be pulling 495 in training either next week or the week after, for sure. Today is a carb back load, next one isn't until Tuesday night unless I feel drained on Monday or something. Be in there tomorrow for some pause squats (gonna go easy on these for once), and other easy things for a mental break.

[Josiah Moye]

Skipped Sunday cuz I got about 6 hours of sleep and was dead. Nothing good would have come from that training.

Today:

Press: 45x10, 95x5, 135x3, 155x2, 175x1, 185x1, 190xF, 170x2x3, 170x1x2
Squat: 45x10, 135x5, 225x3, 315x2, 365x1, 405x1, 415x1, 425x1, 435x1, 395x2x2, 385x3
DB Rows: 120x12 right, 12 (broken reps: 7,2,1s)

Awesome day! 175 flew up so I knew 185 was good for press. Finally got back to 435 on squats in my garage. It wasn't the prettiest...a bit of knee caving, but it felt good. Weight was 200 this morning. Full glycogen stores + creatine = awesome. Decided I'm gonna backload every day except Sundays. Probably 300g of carbs, see how it goes from there.

[Josiah Moye]

Squat: 45xalot, 135xa lot, 225x3, 315x2, 365x1, 405x1, 415x1, 375x2x4
Bench: 45x10, 135x5, 185x3, 225x2, 255x1, 265xF, 235x3x3
PC: 135x3, 175x2, 195x1, 205x2x8 on the minute - was only gonna do 2x7 but I accidentally did 8...bleh

Squats were survival today. Bench is just annoying. Guess my shoulders/triceps are probably worn out from pressing so much but eh I dunno. I close gripped 275 the one day. So wtf. Lol.

Power cleans were good, but I was light headed, hungry, and felt drained. According to the CBL guys this means I need more carbs in my backload. But I also don't think I ate enough in general earlier today. Only one meal of 4 burger patties which came to about 1500 calories. Anyway, the power cleans turned out alright despite wanting to throw up and feeling shitty. I busted my shin last week during power cleans so that's gonna be bleeding for the next 20 years every time I clean or deadlift.

Oh and I got this annoying back pimple right where the bar goes when I squat. Horrible. Haha. It goes numb once it gets heavy though.

Fun power cleans:


Came forward on that last one a little though. And feet a bit too wide on the catch. Probably related.

[sking1001]

Came forward on that last one a little though. And feet a bit too wide on the catch. Probably related.

I certainly can't see it, but you would know. I wish I could meet you so you could teach me to do those beautiful power cleans. Maybe you can take a look at my 205 single today and see if it looks better than the last. Pretty sure it's up on youtube now, but I'll link it in my log soon.

Thought of you when I saw this, He-Man:

[Josiah Moye]

I certainly can't see it, but you would know. I wish I could meet you so you could teach me to do those beautiful power cleans. Maybe you can take a look at my 205 single today and see if it looks better than the last. Pretty sure it's up on youtube now, but I'll link it in my log soon.

Thought of you when I saw this, He-Man:

Hahahah thanks Steve. But you know, you live closer to Rip than me, so go visit him first haha!

[sking1001]

Hahahah thanks Steve. But you know, you live closer to Rip than me, so go visit him first haha!

yeah, yeah...I'll get around to it eventually. Maybe when all the kids move out, heh!

[Josiah Moye]

BTNPP: 45x10, 95x5, 135x3, 165x3, 185x2, 195xF, 195x1, 195x2x2, 205x2, 215x1,F
Squat: 45x10, 135x5, 225x3, 315x2, 365x1, 405x1, 425x1, 385x3x2
Chins: +45x6,3

BTNPP was sweet today. I like this lift. Everything about it is violent. First you gotta rack it high and grip it. Get your mind ready. Tighten up. Violent dip and explode up. If you make it, you still have to drop it back down in the right spot. Too high and you fuck up your neck (did this) too low and you fuck up your elbows (did this). If you don't make it you smash your skull, drop it on your neck, or drop it down in front of you and it smashes your fat into your belt and pinches the shit out of it. Lmao. Happened to me on second rep of 215. Anyway I think I got a bit more in me on this. It's fun when you hit it right.

Squat was a routine day. Not amazing, not terrible. Had a hard time gettin in a groove on them today. Backoff sets felt heavy as fuck.

Chins, fuck it. Lol. My new pullup bar is a bitch.

[Josiah Moye]

Squat: 45x10, 135x5, 225x3, 315x2, 365x1, 405x1, 425x1, 435x1x2, 395x2x3
CG: 45x10, 135x5, 185x3, 225x1, 255x1, 260xF, 235x2x2, 240x2
PC: 135x3, 175x2, 195x1, 205x1, 225x1x3, 235x1x3, 240x1, 245x1, 250xF

Good day! Knew it would be when my 365 warmup on squat flew up like 225. Nice. Did 2 singles on 435 cuz I didn't like my form on the first one although it didn't feel crushingly heavy. Form was a little better on rep 2. Thinking about getting some lower heeled shoes next paycheck so I can get better hip drive. We'll see.

Shoulders/triceps are getting worn out from all the work, still gotta adapt to the frequency + backoff sets before I'll make any progress with bench and close grip. I've got the week structured so I am more fresh for presses which are what I'm focusing on now, so I know I have more in me for bench, It's just not there on the days that I'm benching.

PCs were not on today. Took me a while to get them going halfway decent. Elbows are hurtin from dropping the PP too low on my back, so I was feeling them today on these. Still, got 245, better than last week, and the form on 245 was about as good as I could get it today. The earlier reps were actually uglier despite being lighter.

[Josiah Moye]

Press: 45x10, 95x5, 135x3, 155x2, 175x1, 185x1, 170x3, 170x2x2, 170x1x2
Squat: 45x10, 135x5, 225x3, 315x2, 365x1, 405x1, 425x1, 385x3x4
Chins: BWx10,9,6

WHEW. Another pretty big volume day. Nice having carbs I can push it a lot harder now lol.

Press was cool, 185 again. Good work in the backoff sets.

Squats wouldn't go heavy so I figured get lots of work in. Have not yet done 385x3x4 so that's good stuff. Posting the last set. It's pretty ugly but was pretty much a balls out set so I don't care.

Chins whatever lol.

[sking1001]

Very nice grind at the end. Good job, dude!