Chasing Curls and Gainzzz

[ChasingCurls69]

8/8/17,

Bench Press- 175lbs 3x5, 180lbs x5
Paused Deadlift- 330lbs 3x5 (no belt)
Chin Ups- 2x10, 11

[ChasingCurls69]

8/10/17+8/11/17,

Squat- 255lbs 3x5
Press- 122.5lbs 4x5
DB Curls- 40lbs x8, 8, 9

Bench Press- 180lbs 4x5
Deadlifts- 380lbs x5, 345lbs x5
Chin Ups- +45lbs x3, +50lbs x3, +55lbs x3, +60lbs x3

[ChasingCurls69]

Haven't logged in over a month, but made some actual progress+only backslided a little bit.

9/18/17,

Squat- 245lbs x5@6, 257.5lbs x5@7, 270lbs x5@8 (15 total reps e1rm 333lbs)

CG Bench- 170lbs x4@6.5, 180lbs x4@7.5, 185lbs x4@8.5, 190lbs x2+F (12 total reps, e1rm 217)

Block Pull (no belt)- 308lbs x7@7 (2 inches; block too short) 331lbs x7@7 (4 inches gets barbell to midshin), 347lb x7@8.5 (21 total reps, e1rm 408)

Fucked up my recovery at the tail end of an LP, decided to switch to The Bridge instead of grinding my dick off. Squats were ez but still have annoying habits, CG bench started ez but triceps fatigue fast and bar speed decays fast. Overshot the last set. Block pulls started too low but were good with 4 inches; I might need to start with more vertical shins. Blocks were annoying to use because either the block or the platform is not level. Will attempt to add weight with the additional volume next week.

[ChasingCurls69]

9/20/17,

2ct Pause Squat- 225lbs x4@7, 235lbs x4@8.5, 240lbs x4@9 no belt

Press- 110lbs x5@5, 115lbs x5@6, 120lbs x5@7, 125lbs x5@8~

Barbell Rows- 132lbs x8, 143lbs x8@6, 154lbs x8@7, 165lbs x8@8

Pauses could be a bit longer; I forgot to double-check the program and saw they were 2ct after finishing. Press is about where I expected it to be given 132x5 is a 10 right now. Barbell rows feel like bullshit. I want to do chins+power cleans instead, but I'll give them a few weeks.

[ChasingCurls69]

9/21/17,

Power Cleans- 87kg 10x1 EMOM
Chin Ups- 34 reps in 7 minutes
Ab Roll Out- 35 reps in 7 minutes

No Cardio because I pay $100/month for a powerlifting gym so specialized it can't afford to maintain its weightlifting platforms and the one shitty exercise bike broke less than 2 minutes into using it. Don't really feel like running at 4am.

[ChasingCurls69]

9/22/17,

Deadlift- 342lbs x5@6, 363lbs x5@7.5, 375lbs x5@8
Paused Bench- 170lbs x5@6.5, 177.5lbs x5@7.5, 180lbs x5@8.5
Tempo Squat 3-0-3- 135lbs x8@6, 155lbs x8@7, 175lbs x8@8

9/25/17,

Squat- 245lbs x5@6, 260lbs x5@7, 275lbs x5@8, 5@9, 4+F@10
CG Bench Press- 170lbs x4@7, 180lbs x4@8, 190lbs x3+F@10, 3@9.5
Rack Pulls- 308lbs x7@6, 330lbs x7@7, 352lbs x7@8.5, 342lbs x7@8.5 (grip slipping+back rounding)

Load selection fucking sucked today so kind of a shitty start to the program. Sets working up felt pretty decent so I don't know what happemed. Might repeat this week of anything.

[ChasingCurls69]

9/27/17,

Pause Squat- 225lbs x4@6.5, 235lbs x4@7.5, 245lbs 2x4@8.5

Press- 115lbs x5@6, 120lbs x5@7, 125lbs 4x5@7.5-8

Barbell Rows- 150lbs x8@6, 165lbs x8@7, 176lbs 2x8@8

Pause squats were supposed to be @7, 8, 9, but after reviewing the @9 sets I think my rating was off. The proximity of paused squats to my failed regular squats highlights that it was mostly a recovery/technique thing on Monday. Press was fucking lit; I will probably end up taking a coveted 5lbs jump. Stayed at the same weight since the worksets went from 1 to 4, but it was still easy. Rows were a kinda big jump from last week but it was fine and I expect them to ramp up fast. Still not sure if I like them for back development better than chins+weighted chins, but in the context of the program greater movement variety on back-to-back days makes sense.

[ChasingCurls69]

9/30/17,

Deadlift- 342lbs x5@6, 363lbs x5@7, 380lbs 3x5@8.5ish
Pause Bench- 162.5lbs x5@6, 172.5lbs x5@7, 182.5lbs x5@8, 5@8, 5@10, 4+1
Tempo Squat- 145lbs x8@6, 165lbs x8@8 ): 185lbs x5+F, 5@8, 3@doesn't matter.

Deadlift rating is not strictly based off of back rounding, which incidentally was the best by the last set at 380, I think. Pause bench started off strong but was hard to sustain; mostly due to technique errors, I think. RPEs on tempo squats are ridiculously hard to rate and 165 should've been my @8 set with 175 being a 9 last week and 185 being way too heavy this week. Wide stance was not working out and I couldn't stay off my fucking toes with like 55% e1rm. Not sure why I can't stay balanced for squats or deads.

[ChasingCurls69]

10/2/17,

Squat- 245lbs x5@6.5, 255lbs x5@7.5, 265lbs x4+F, 255lbs x5@9, 245 x5@8

Added .5 to first two sets after the fact to account for failing what should've been an @8 set. Bar path went to shit and idk how to fix it and stop reverting back considering a few weeks ago I squatted 285 3x5.

CG Bench- 170lbs x4@7, 180lbs x4@8, 187.5lbs 2x4@9

Finally fucking got this right.

Block Pulls (4 inches)- 308lbs x7@7, 319lbs x7@8, 330lbs x7@9, 6@10

Took weight off from last week and still overshot these. Back was rekt because there was less than 48 hours between this and the heavy deadlift workout. Going to use a belt for rack pulls next week.

[ChasingCurls69]

10/4/17,

Pause Squat (no belt)- 230lbs x4@7, 240lbs x4@8, 250lbs x4@9, 9.5

Upper back seemed to round on the very last rep and bar patg was forward, but bar path was better than with regular squats and this is really close to the 265x4 I did on Monday.

Press- 117.5lbs x5@6, 122.5lbs x5@7, 127.5lbs 4x5@8

Technique was slightly off on the first set but got better with each one. By the end bar path was good and I was doimg a good job of pushing under the bar.

Rows- 70kg x8@6, 76kg x8@7, 82kg 2x8@8

I hate rowing in kilograms. These were okay, I still don't trust rows.