Toe-Squatter

[Mugaaz]

4/12

AM
Chins @ 213.4lb x 37 in 15m
Treadmill: 25m @ 3.8mph/2.5 gonna stay at this setting next session

PM
SS BP: 262.5x5, 282.5x5, 302.5x5, 312.5x5@10, 292.5x5@forgot | Top set was hard. Was @10, but could probably do 315x5 @10 as well. Think I am wearing the SS too low and also touching to low when using the SS. Causing my bar path to have more horizontal movement. I moved the SS up on the last set to be around my bicep. Made it easier to touch higher, need to intentionally not touch as low when using the SS I think. I believe the excess horizontal movement was the reason my wrists were getting thrown around.
SSB Squat: 266x5x5@8 | Set 5 My feet seem to be sticking to the ground pretty well through all the sets. I was trying different things each set to see what actually makes a difference with regard to coming out of the hole without my chest falling. Best thing I found was pushing outward with my thighs (not just my knees). I focus on this really hard during 1st rep of the last set and it seemed to work. Will make that a focus of next session.

I signed up with Hanley to get help with programming. Will be starting that next Monday, probably?

[Mugaaz]

4/13

AM
TnG BP: 235x5, 250x5, 260x5, 270x5@10 , skipped back-off | Felt even less recovered than last week. Finished top set decently, but elbows were hurting again and was tired so I went to go eat.

PM
Paused DL: 350x5, 380x5, 410x5@9.5 , 380x5, skipped last set | Didn't feel any fatigue going into these. Sets felt real good, but my thoracic erectors were hurting and getting a bit more pissed off after every set. Skipped last backoff set.

Last 5-6 weeks of training went well. The 4x a week benching was going just fine, until last week when the RPEs started getting too high. Deadlift has been going well, but I think the paused DL needs to be a smaller percentage of my regular pulling weight. If I did this again, I would have dropped a rep on the sets for all the benches and the paused DL starting this week. Other change I would make is including a couple heavy singles before the regular DL volume.

Should be getting a new program here soon that I will starting on Monday.

[Mugaaz]

Starting Hanley's Montana method today.

AM
Chins: 6 @ -50, then 21 in 7m20s | Strained my neck sometime during the density block. Lost 20 degrees of ROM rotating to the right and like 40 degrees going back and right. 8 hours later have almost all of it back. An auspicious start.
10m elliptical, 15m treadmill walking (3.8mph/2.5incline)


PM
Bench: 215x5rx7s | Finished this in about 18m. This honestly felt like RPE 0, even the last set.

YouTube

Squat: 260x5rx6s | Warning, wall of text incoming: After reading the thread here, I figured I'd try squatting in flats for the first time ever. *HOLY SHIT*, what a difference. This is literally the first time ever I could feel the middle of my foot while squatting or feel anything approaching "balance". I'm not saying these are perfect, but I think the improvement is going to be massive once I get used to squatting in flats. I'm fucking done with my Romaleos. Interesting to note I couldn't even come close to hitting depth when I warmed up with the bar and was about to get my heeled shoes. Put 135 on there and it wasn't as bad. When I got up to 225 I had no problem hitting depth, and I think I actually felt a "bounce" for the first time that I can recall. I ignored the time limits between sets on these so I could review video and make changes set to set. Oh yeah, I tried a thumbs around grip with a tight wrist wrap to see if this will prevent elbow tendonitis from squatting. I wasn't paying attention to RPEs during these sets, but it wasn't hard.

YouTube

YouTube

YouTube

[Mugaaz]

4/17
7m block LTEs - 65 + bar: 10,6,4,4,4,4,7 |Feel like I'm racing during the 7m blocks and its causing me to mes up.
25m treadmill

[Mugaaz]

4/18

AM:
Deadlift - Worked up to 1x480@9.5, 390x4 | Single was way, way harder than I expected. I haven't been doing any deadlifting above 80% in the past several months. My thoracic spinal erectors on my right side started cramping hard after this. Decided to stop after the first set because my thoracic erectors started hurting much worse after it. Gave it 10 mins but wouldn't calm down. Tested just setting my back and bracing against the bar. That didn't hurt, but when I relaxed and let go it flared up again so I called it.
YouTube

PM:
Bench - Worked up to 1x260@0, 1x280@7 | Felt pretty easy.
YouTube

Squat- Worked up to 1x305, 1x335@8ish |Went fine, back was a bit tender after each rep but no real problems.
YouTube
CG Bench - was supposed to do these, but somehow didn't see it on fitbot. Will do these tomorrow unless Hanley objects.

[Mugaaz]

4/19
25m treadmill walking
light machine rowing and pulldowns to get some blood in my back

4/20
Squat: 295x2rx8s | went fine but got a bit on my toes last set

YouTube

Bench: 245x3rx5s | Super easy, but forgot to pause the first rep
CG Bench: 185x8rx3s

YouTube

SGDL: 260x5rx4s | Weight was easy, not castrating myself was hard. Never done them before, no idea if I am doing these right.

YouTube

[Mugaaz]

4/23
Squat: 3x5@70%, 4x4@70% (260) - easy no issues
Bench: 1@85% (245), 3x6@70%, 5x4@70% (215) - easy no issues
7min density chins: Was in a rush between calls at work and lost count. Can't remember what I did, maybe 30 @ -60lbs on assisted machine?

[Mugaaz]

4/24
Deadlift: 4x4@70% (365) | Back felt pretty good throughout, tweak is mostly gone. Easy session
LTE density block: 60 + bar (different type than last time) | Tried the bar with the rotating grips, because the EZcurl bar at work gym is an absolute POS that hurts my wrist. This didn't hurt my wrist, but it is a bit awkward. I always forget how many reps I did during these density blocks because I have the timer on my phone going.
Pulldown density block: 185 lbs. | 36 reps?

4/25
Squat
3@60% (225)
2@70% (260)
2 singles @77.5% (285)
1@~82% (305)
1@90% (335)
1x2@80% (295)

Felt pretty good overall. No complaints.

YouTube

YouTube


Bench:
3@60% (185)
2@70% (215)
2 singles@80% (245)
1@85%, (260)
1@90%, then (275)
1x2@80% (245)

Easy.

CG BP: AMRAP @ 70% (215) - 14 reps. Could have gotten 15, but didn't feel up for that level of grinding.

Treadmill Walking: 15m @ 3.8mph/2.5inc | 10m @ 3.9mph/2.5inc

Curls: 50(barbell)x15rx3s

[Mugaaz]

4/27

Squat:
3x3@80% (295)
3x2@80% (295)

Easy, no problems.

YouTube

Bench:
3@80% TnG (245)
1@80% 2ct pause (245)
3@80% TnG (245)
1@80% 2ct pause (245)
3@80% TnG (245)
1@80% 2ct pause (245)
3@80% TnG (245)

Easy, but some mild elbow pain, (fairly typical for me)


Deadlift:
4 doubles@ 80% (415)
Easy, no back pain

YouTube

[Mugaaz]

Weight loss weekly progress:
26-01: 275.77 xxxx
02-08: 274.14 -1.63
09-15: 272.66 -1.48
16-22: 272.11 -0.55
23-29: 269.83 -2.28

4/30

Squat: Went well, no problems.
3x4@75% (277.5)
4x3@75% (277.5)



YouTube

TnG Bench: Easy
1@85% (260)
3x4@75% (230)
4x3@75% (230)


Chins:
7m density block, -60lbs on assisted machine. 36 in 7m30s

Treadmill
10m 3.8mph/2.5incline | 15m 3.9mph/2.5 incline