Defying Inferior Genetics Defying Inferior Genetics - Page 5

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Thread: Defying Inferior Genetics

  1. #41
    Join Date
    Dec 2017
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    • phoenix arizona seminar date
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    Tuesday

    BW - 187.8

    Squat - 225x5 @6, 245x5 @7, 255x5 @8 x4

    CGBP - 170x4 @7, 180x4 @8, 190x4 @9, 195x4 @9 x2

    Rack pull, mid shin - 225x7 @8, 225x7 @8, 245x7 @8.5, 255x7 @9


    It's a bit of shame that in the high-stress week, my working weight has to drop so significantly. It beats no training however and my range of motion is back for squats. The pain is largely gone. And I did absolutely nothing special to nurture or recover it. Not even stretching or foam rolling. Went to the beach for the weekend, stayed up late, ate irregularly and drank moderately (tipsy but not drunk). The old me from a year ago would have freaked out about this break from norm and "lack of recovery". So yes, I'm happy with what I can lift today.

  2. #42
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    Dec 2017
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    Monday

    BW - 187.8

    Redo Week 4

    Squat - 245x5 @6, 260x5 @7, 270x5 @7.5 (@8 prescribed), 270x5 @7.5 (@8 prescribed), 275x5 @8, 275x5 @8

    CGBP - 175x4 @7, 185x4 @8, 195x4 @9 x3

    Rack pull, mid shin - 245x7 @7, 255x7 @7.5, 275x7 @9, 275x7 @9


    Got lazy last week and only did Day 1 of Week 4. Getting my consistency back this week.

  3. #43
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    Dec 2017
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    Wednesday

    2ct Paused Squat - 225x4 @7, 245x4 @8.5, 250x4 @9 x3 (with belt concerning the back tweak)

    Strict Press - 100x5 @6, 110x5 @7, 115x5 @8 x4

    Pendlay Rows - 155x8 @6, 165x8 @7, 175x8 @8 x4

  4. #44
    Join Date
    Dec 2017
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    Friday

    Deadlift - 275x5 @6, 285x5 @7, 295x5 @7.5 (@8 prescribed), 300x5 @8 x2

    1ct Paused Bench Press - 175x5 @6, 180x5 @8.5 (@7 prescribed), 180x5 @8 x2, 180x5 @9 (@8 prescribed), 175x4 (@8x5 prescribed), 165x5 @10 (@8 prescribed)

    3-0-3 Tempo Squat - 155x8 @6, 160x8 @7, 165x8 @8 x2 (no belt)


    Deducted the usual 2 whole eggs and 3 egg whites out of my pre-workout breakfast today, and the bloating feeling that I often feel when deadlift is the first exercise is gone. (Not that eggs make me bloated, I just think I might have eaten too much to digest well before the workout.) I probably have more than 2 reps left in the tank on those 300 lbs sets, but i'm going to cut myself some slack for being conservative after the back tweak.

    I rushed the bench press today and the first 175-lb set was probably more than @6. I had two solid @8 sets with 180 lbs, and then the intra-set fatigue just set in, making the last rep of each set a 3-sec grind. Rest minute was just 3 minutes, because 5 mins rest for 5 sets is just not affordable for me on a work day. Speaking of work, it's been a stressful week. No excuse for a single guy though.

  5. #45
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    Dec 2017
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    Tuesday

    Squat - 255x5 @6, 265x5 @7, 280x5 @8 x2, 280x5 @8.5

    CGBP - 175x4 @7, 185x4 @7.5 (@8 prescribed), 200x4 @9 x2

    Rack Pull Mid Shin - 255x7 @7, 265x7 @8, 280x7 @9 x2

  6. #46
    Join Date
    Dec 2017
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    Thursday

    Pin Squat

    4 reps @7: 235
    4 reps @8: 240
    4 reps @9: 250
    4 reps @9: 250

    Strict Press

    4 reps @6: 105
    4 reps @7: 115
    4 reps @8: 120 @7.5
    4 reps @8: 125 x4 sets

    Pendlay Rows

    8 reps @6: 165
    8 reps @7: 175
    8 reps @8: 180x2 sets
    8 reps @8: 180 @9
    8 reps @8: 165 @8.5

    New haircut, new log format. So fresh!
    Last edited by Shawnlock; 06-30-2018 at 09:42 AM.

  7. #47
    Join Date
    Dec 2017
    Posts
    150

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    Saturday

    Deadlift

    4 reps @6: 285
    4 reps @7: 295
    4 reps @8: 305x3 sets

    1ct Paused Bench

    4 reps @6: 165
    4 reps @7: 175
    4 reps @8: 185x5 sets

    Squat w/o belt

    6 reps @7: 225
    6 reps @8: 235
    6 reps @9: 245 @8.5
    6 reps @9: 250 @9

  8. #48
    Join Date
    Dec 2017
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    150

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    Monday

    BW - 187

    Squat
    1 @8: 315
    4 @8: 290 @9
    4 @8: 285x2 sets

    3ct Paused Bench
    3 @7: 175
    3 @8: 185
    3 @9: 195 @8.5
    3 @9: 200

    2ct Paused Deadlift, 1 inch off the floor
    4 @7: 225
    4 @8: 245
    4 @9: 275x 2 sets

  9. #49
    Join Date
    Dec 2017
    Posts
    150

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    Wednesday (7/4)

    Pin Squat
    3 @7: 240 @8
    3 @8: 240
    3 @9: 245x2 sets

    Strict Press
    1 @8: 135
    4 @8: 120x4 sets

    Pendlay Rows
    6 @6: 155
    6 @7: 165 @7.5
    6 @8: 170x4 sets

  10. #50
    Join Date
    Dec 2017
    Posts
    150

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    Saturday

    Deadlift
    1 @8: 335
    4 @8: 305x3 sets

    1ct Paused Bench
    1 @8: 225 @8.5
    4 @8: 205 @8.5
    4 @8: 200x2 sets
    4 @8: 200 @10

    Beltless Squat
    6 @6: 205
    6 @7: 215
    6 @8: 225x3 sets


    Was supposed to do this training session on Friday and do the second GPP day with HIIT today. Ended up not being disciplined enough to train yesterday due to some work and personal stress.

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