Lorenzo's Training Log

Bench: 285 10x3
Death.

Need to work on setting up symmetrically on both sides of the bench. For whatever reason my feet don't like to match up when setting up flat footed. Maybe it just needs more time or maybe there's an underlying issue. Also 10 sets of 3 at about 85% must have been thought up by satan himself. Luckily only missed maybe 2 reps out of the 30 which I consider a win

beltless block pulls: 465 2x2, 495 1x2, 545 2x2
Snatch grip deadlift: 2x5
DB row: 3x10
Shrugs 3x12
Planks

Bench: 240lbs 6x6
Pull-ups: 5x12
Incline fly: 3x15 (w/drop sets)
Tricep ext: 3x12
Hammer Curl: 3x10

Smolov Jr. continues... I guess I'm getting stronger?

Squat: 415x5, 415x2, 415x1
Low back is still recovering from monday's deadlift session. I now regret deviating from the program
Goodmornings w/ ssb: 3x8
Leg Ext: 5x12 (last 2 sets drop sets)

Was supposed to do more but I was more tired than I anticipated

Bench: 255lbs 7x5
Sled drag rows (?): 3x20
Lateral Raises: 3x12 w/ drop sets
Pendlay Rows: 4x10
Rear Delt Raises 3x12
Band Tricep Ext.: 3x12
Rev. Curls: 3x10

Bench: 275 8x4
Band tricep extension: 3x12

Bench: 290lbs 10x3

Deficit deadlift: 464x2, 523x2, 523x1
Block pull: 464x3, 523x2
High bar squat: 225 3x8
GHR: 4x10
Back extension: 4x12

Tuesday:
Bench: 245 6x6
pullups: 7x12
DB fly: 3x12 w/ drop sets

Wednesday:
Squat: 375 5x2, 440x2
Hi bar squat: 5x5

Thursday:
Bench: 260 7x5
missed one rep on the second to last set due to loss of concentration, but then came back and got all five on the final set

Sunday:
Bench: 275lbs 8x4
Barbell Rows: 4x10
Band Tricep Ext.: 3x12
Gave myself an extra rest day going into this session due to some shoulder irritation. Turned out for the best since I didn't miss any reps and my shoulder didn't bother me nearly at all. The last bench session will likely take place either tomorrow or tuesday after which I will attempt to PR sometime late this coming week.

Bench: 275x1, 295x1, 315x1, 325x1, 335x0, 315x3x1
so 325 was actually a flat footed bench PR and I just missed 335 because I touched too high, trying it again soon.

Squat: form work
Widening out my stance in an attempt to maintain more stability and stay upright more hopefully this helps

Deadlift: 495x1, 515x2x1, 525x2x1,
meh...

Bench: 275x1, 295x1, 315x3x1

Squat: 440x2, 464x1, 484x1, 529x0
So I changed some things up with my squat since last time
1) widened my stance (reduce rom... still hitting depth though for sure)
2) thumbless grip (ease tension on wrists and allow for better upper back tightness)
3) tucked my elbows more (more upper back tightness)
4) slowed down my descent (maintain tightness)
so clearly tightness was an issue
although I missed 529 it still felt solid and light on my back (strange I know) so I'm not even mad
I'm excited to start my next program to better develop my squat and hopefully finally crush some PRs

Squat: 515x1
Deadlift: 545x1, 565x0

Squats felt great. New set up has helped a lot for staying upright. Unfortunately depth felt questionable, but I feel like this due to my ability to really go too deep in my squats so maybe they were fine.

Deadlifts also felt good. I feel like if I was fresh 565 would've came up.
Anyway onto a new program

High Bar Squat: 140kg/309lbs 4x6
High Bar Pause Above Parallel: 140kg/309lbs 3x6
Stiff Leg Deadlift: 4x8

Pretty straightforward first day of the new program. Wasn't a ton of exercise variation, but I still felt pretty taxed considering how this is one of my "lower" intensity days.

Yup I was dead today. Yesterday all together (woke up at 5:30 am class all day) took a toll on my body and I felt it in today's training session.

Bench: 4x5
Started out at 270lbs, but by the time I got to the second set I was dead so I had to decrease the weight to 260, and again to 245.
Wide Grip Bench: 185lbs 3x5
Didn't even want to push it with this variation so I just took the weight down and got the reps in
Barbell Rows: 225lbs 4x10
DB Shoulder Press: 60lbs 3x10
Dips: 3x10
Incline Fly: 35lbs 3x10

Deadlift: 230kg/506lbs 3x4
So I miss loaded the bar and ended up doing 20kg more than I was supposed to

Hi Bar Squat: 335lbs 4x5 (80%)
Hi Bar Pause Below Parallel: 315lbs 3x5 (75%)
GHR: 4x10

Low back was pretty beat up today so I dropped the intensity about 5% on the pause squats, but I was still within the intensity range for today so its all good. Otherwise, everything seems to be moving pretty good. We'll see how bench moves tomorrow...

Bench: 275 3x4 (85%)
Bench w/ slingshot: 305 1x4 (95%)
CG Bench: 260 2x4
Pull ups: 4x10
Skull Crushers:3x10 (50lbs on bar)
OHP: 95lbs 3x10
Flyes: 45lbs 3x10
Rev. Curls: 3x10 (50lbs on bar)

Squat: 200kg/440lbs 2x4, 1x3, 1x1 (paused)

So today was rough. Only running on minimal hours of sleep and had a high intensity day for squats. Yet my dumb ass still found it logical to go balls to the wall and attemp max recomended percentages. When will I learn? Regardless, the squats weren't bad I just wish they went smoother. Was supposed to do 3x4 but misgrooved on the 3rd rep of the last set so I decided to cut it short to avoid any problems then came back and hit a single with it for a pause. This actually turned out to be a PR pause
Squat oddly enough...

CG bench: 225lbs 4x6
Spoto Press: 185lbs 3x6
Wasn't comfortable with this movement so I took the weight down
Barbell row: 245lbs 4x10
Shoulder Press: 70lbs 3x10
Dips: 1chain 3x10
Incline flys: 60lbs 3x10

Much needed low intensity day

Box Deadlift: 170kg/374lbs 4x6
Pause Deadlift: 170kg/374lbs 3x6

To add more accessory lifts or to not add more accessory lifts? That is the question...

just do curls

Hi Bar Squat: 335lbs 4x6
Hi Bar Pause Above Parallel: 335lbs 3x6
Deficit Stiff Leg Deads: 330lbs 3x8

Bench: 265 4x5
WG Bench: 245 3x5
Pull ups: 4x10 (+10lbs)
OHP: 50kg/110lbs 3x10
Tricep Pushdown: 60lbs 3x10
Flys: 55lbs 3x10