Alex's attempt to master the barbell.

[Alex Kennedy]

10/30

Squat- shitty sleep/head cold
430x1
365x4
375x4x3

Paused Bench Press
370x1
315x4
320x4
325x4
330x4

Barbell Row
225x5
240x8
255x8x3



10/31- Shitty sleep again. Head cold is worse

Deadlift
455x1
375x4
385x4
395x4x2

Press
230x1
200x4
205x4
210x4x2

Tempo Squat 3-0-3
240x8
260x8 10 minute interruption
280x8- 20 minute interruption
280x8
No time for last set



11/1
Chins
65x6x4
BWx15x2

[Alex Kennedy]

11/2- Cold continues to kill sleep. Cough seizures.

Squat-beltless
385x1
375x3
385x3
365x3

Banded Bench Press:
385x1
370x3
375x3x2

Pin Press -nose level
150x8
160x8
170x8
175x8
180x8

[Alex Kennedy]

11/2- Cold continues to kill sleep. Cough seizures.

Squat-beltless
385x1
375x3
385x3
365x3

Banded Bench Press:
385x1
370x3
375x3x2

Pin Press -nose level
150x8
160x8
170x8
175x8
180x8

11/3- Still feeling like poop. Cold is getting better though. Sleep happening tonight-Nyquil

Rack Pull (3")
495x1
455x3
425x4x2


CGBP
300x4
315x4
325x4
335x4
315x4x2

Paused Front squat
225x4
245x4
265x4- Called it after this.

[Ryan Arnold]

Hey Alex, are you training for anything at the moment? What kind of programming are you using?

[Alex Kennedy]

Hey Alex, are you training for anything at the moment? What kind of programming are you using?

Yeah, trying to get a 5-Sqt 6-Dl ASAP. Gonna have a little mock meet on the 2nd, but doubt I'll have any significant stuff happen there. But I aim to compete in Feb in a PL meet. Been running some block periodization

11/6

Squat
425x1
345x6x4
Paused BP
365x1
285x6x5

Paused DL
425x1
365x4x3

11/7


Press:
Press
225x1
185x6x5

Barbell Row
245x6
255x6
265x6x3



11/8

Beltless Squat
295x8
315x8
340x8x2

SLDL
265x5
285x5
300x5
315x5



11/9

Rev. Band BP (mini):
385x1
405x1
365x4
355x4x2

Pin Press -Chin
165x8
175x8
185x8
165x8x2



11/10

Deadlift:
485x1
495x1
440x3
425x3
405x3

Paused Squat
355x1
370x1
315x4x5

CGBP:
305x4
325x4
340x4
315x4x2


11/11

Chins/Tris


11/13
425x1
445x1
415x3
385x4x2
370x4

Paused BP
360x1
380x1- Soft 9, wanted to see what 390 would do
390x1- 9.5-what I thought
355x3
340x4x2
330x4

Paused DL
425x1
450x1
410x3
390x3x2


11/14
Press
225x1
235x1
190x4
200x4
210x4x2

Barbell Row
225x10x4

Pull ups: 10x3



11/15

Beltless Squat:
405x1
355x6
340x6
325x6x2

SLDL
275x5
295x5
315x5

[Ryan Arnold]

Yeah, trying to get a 5-Sqt 6-Dl ASAP. Gonna have a little mock meet on the 2nd, but doubt I'll have any significant stuff happen there. But I aim to compete in Feb in a PL meet. Been running some block prioritization

Cool. I too am on a quest for 500/600. Over a year away though at least

[Alex Kennedy]

11/16

Pin Bench Press: The risk of starting these in a poor elbow position makes think they are probably not worth doing. Gonna stick with a 2ct pause.
275x5
295x5
315x5 @9
305x5x2

Pin Press -Chin
150x5
160x5
170x5x3


11/17

Deadlift:
475
500
460x2x3

B) Paused Squat: 1@8 365
385x1
360x3
350x3
340x3x3


11/20

Squat:
425x1
455x1 @9.5
425x2
405x3
390x3x2

Paused BP:
365x1
385x1
395x1 @10
365x2 @10
345x3
350x3x2

Paused DL
415x1
335x3x4

[Alex Kennedy]

Life happened again. Once more from the top:

1/15

Deadlift: Lost 4 pounds from Fri
485x1
415x4
385x4x4



1/16

Paused Bench Press
365x1 -8.5
305x5x6

Beltless Squat
315x5x8

Barbell Row
235x7x5

[Alex Kennedy]

1/17/18

Press
220x1
185x5x6- developed biceps cue for rack

Paused Deadlift
335x5x6

Leg Press
12x3

[Alex Kennedy]

1/19

Squat
405x1
325x5
340x5
355x5x3

Rev Band BP
305x5x8

Pin Press @ Forehead
165x8x3


1/20

Deficit DL 1.5"
445x1
370x5x5

Tempo Squat 3-0-3
275x6
300x6
325x6 -9


1/21

Press
175x5x8

Dips
90x8
100x8
110x8x2