I AM a motherf**ker

[kopp]

was vaccinated in the morning, apparently it is okay to workout, which is good. Squats today were the hardest i have ever gone, and may not have really served any logical purpose beyond being a challenge. Will probably be crippled the rest of the week.

5x45 115 135 165 195 225
255x6pr
225x2 3 5 2 3 5 2 3
5x2---this amounts to a total of 46 reps at or above 225, all done high bar below parallel, at a bodyweight of 177. easily the best squatting day of my life, and i am glad i didn't quit early. The problem with a workout like this is i may be too sore to press tomorrow or squat/deadlift heavy on saturday. Good news is my back feels fantastic, bad news is butt quads and hammies are all crying in pain.

[kopp]

legs aren't as cramped today as i had thought

Press-115x10 7 5 5---had to clean the weight to the rack position. These were better than on 8-18. after this tried to do some pullups but the muscular area around where i had my shots yesterday was very sore, decided I was happy with the presses and called it a day. Still not sure what saturday is going to look like, totally dependent on how i feel. My next press workout should be up to 125, then 130, 135, and from there maybe 1 heavy set at 140 followed by 3-4 drop off sets until i can do 5x140. I am still confident I can press 5x150 by the end of october if I press hard twice per week.

[kopp]

great day in general

Deadlift 5x135 185
3x225 275
1x 315 335 365---first time i have pulled from the floor in a while, had to sort of get back into it, still felt very strong.

Squats
5x115 155 185 2x215
230x5 5 5 5 10pr---awesome day of squats, all high bar below parallel. Last set was until form broke down, psyched as shit that on my last set I was able to achieve a 10rep PR. Have so much more in the tank, and I was happy that I was able to recover from the very high volume on wednesday. Monday going to do light squats, heavy presses and pullups. Really like volume squatting

[kopp]

morning lift
light squats 5x115 135 155 185---more of a warmup than a workout

Press-125x 7 7 5 3/1----these were solid, especially since this is only my second significant pressing workout in about a month. After these, i attempted some weighted pullups, all to no avail. triceps and shoulders are worked. This can be compared to 7-12, basically the same strength. The difference being at that point I had been pressing regularly for 2-3months, as where now i am just getting back into this movement after a layoff/reset and i think i have a lot more in the tank.

This week my schedule is going to be different due to work schedule changes
Tuesday-squat heavy followed by volume/pullups
thursday-press 130x4 sets
Friday-Deadlift singles up to 385/Squat volume (5x5x240)

[kopp]

afternoon lift, low on time

Squat 5x115 145 195 235
265x3 6x1---triple followed by 6 singles, these were pretty solid. Really tried to get my form down under a heavy load, all in all felt very solid. Was going to do a single max set at 235 but after doing 2 I was spent, and i needed to get home to get my kid brother off the bus. Tomorrow should be a good rest day, then more presses and squats at the end of the week. Squats will probably be 5x5x235

[kopp]

Light squats 5x115 135 155 155---doing these as a warmup, going for 5x5x235 tomorrow

Press 5x45 75 3x95 2x1x115
130x8pr 4 3 compare to 7-12

weighted dips 3x7x35
bodyweight dips 15 10

great day of pressing. The 8 on 130 was a fantastic set, barely able to lock out the last rep, just about collapsed afterwards. The dips left my armpit sore, which i don't really get. all in all very happy, have the form down, today felt very strong. Deadlift up to 385and squat volume tomorrow, then taking the weekend off.

Next week:
Monday-Heavy squat(265x5), Press 135
Tuesday-Hill sprints
wednesday-light squat, press 140, drop sets to 120
Friday-deadlift 405, squat volume (5x5x245)
Saturday- light squat, Press 140, drop sets to 125

[kopp]

morning lift around 11

Deadlift-385x1---worked up to this, to include a double overhand at 330. this wasn't too bad, should move up to 405 next week. really like working up to a heavy single before squats, for whatever reason the squats seem easier.

Squats
2x5x230---only loaded a 5 on 1 side, felt like an idiot
240x5 5 7---jumped up to 240 to make up for the 230 misload. Actually felt really good, these were all high bar and a few inches below parallel. I think next week i may just go for either 5x5x245 or do the 2, 3, 5, 2, 3, 5, 2, 3 version at 245. This weekend it looks like i will be working a ton, hopefully i will have the opportunity to eat and get lots of sleep.

[kopp]

Not a terrible weekend, actually feel like I slept and ate a decent amount. Lift was around 11:30

Squat 270x2 2 1---all high bar below parallel. Pretty damn heavy. Next weeks intensity session will probably be dropped down to 260 for a full 5-6 reps

Press 135x6pr 3 3 3----solid day here, about what i expected. Compared to 6-13 and 7-16, which were the only times recently i have pressed 135 for multiple sets, today was an improvement. hoping that shoulders are not too worked to press again on wednesday, they should be fine.

[kopp]

did hill sprints today, weather outside was slightly cloudy in the high 70s

5 x long hill, rest as needed. not very steep, more of a gradual incline, done barefoot. Measured the hill at 160 steps, going downhill, so i am estimating around 150yards. First two were easy, after the fourth and fifth i was feeling nauseated. Anyways, i think i got out of these what i wanted, which was some generic conditioning. Last time i did sprints was on 9-9, two or three conditioning workouts a month is about what i want.

there is a shorter, steeper hill near there in the park which i may do from here on out. Have been reading a little on hill sprints and it seems there is somewhat of a consensus on shorter+Steeper=better.

[kopp]

Squat warmup-5x115 135 155 185---all were really good form, and light

Press140x4 2 2---compare to 7-20

weighted dips 5x3x45

solid day of presses, no complaints. Was going to give blood which would have thrown me all off, still can't lift saturday because work came up all day. Tomorrow want to DL 405 and then do volume squats, still can't decide on what exactly to do. will probably stick to 5x5x245. Friday am going to press 140 for a single set and then begin the drop sets at 105. Hope to stay at 140 and move the drop sets up 5 pounds 3 days a week. Will reevaluate in a week or two. Goal of squatting 5x300 by Oct 28th isn't going to happen, but i may be able to pull out 5x280. The pressing 5x150 is doable, or at least i am going to give it my best effort.