Lorenzo's Training Log

Hi Bar Squat: 160kg/352lbs 4x5
Hi Bar pause below: 160kg/352lbs 3x5
RDL: 265lbs 3x8

Pretty sure both squats end up being a PR to some degree, considering how the last time I maxed on high bar I hit 365 for 5... This is the last week of this strength block followed by a deload and then begins the peaking cycle. I'm curious to see where this takes me considering the progress I've made in these short 3 weeks.

After peaking and testing my lifts I'm planning on running a hypertrophy block for about 8 weeks, but we'll see...

Bench: 285lbs 3x4
Bench w/ slingshot: 315lbs 1x4
CG Bench: 265lbs 3x4
Barbell Row: 265lbs 4x10
DB OHP: 75lbs 3x10
Dips: 3x10 (w/ 2 chains)
Incline DB Fly: 65lbs 3x10

Deadlift: 200kg/440lbs 4x5
Deficit Deadlifts: 190kg/419lbs 3x5

Squat: 455lbs 3x4
Rev band squat: 495lbs 1x4

Okay so this was easily the best 455 has ever moved in my life. Not a rep PR, but pretty damn close

CG bench: 245 4x6
Spoto Press: 245 3x6
Pull-ups: 25lbs 4x10
OHP: 60kg 3x10
Tricep ext: 70 3x10
Flys: 65lbs 3x10

Now time for a nice Deload week

I suppose I can log my deload week...

Monday:
Squat: 150kg 3x3
Bench: 100kg 3x3

Wednesday:
Deadlift: 170kg 3x3
Bench: 110kg 3x3

Saturday:
Bench: 225lbs 3x3
Squat: 325lbs 3x3

Monday:
Deadlift: 240kg/528lbs 2x2, 250kg/550lbs 2x1
Block Pull: 240kg/528lbs 2x2
Squat: 150kg/330lbs 3x3

Bench: 295lbsx2, 305lbsx2, 315lbsx1, 315lbsx2 PR
CG bench: 275lbs 2x2

Thursday:
Squat: 475lbs 2x2, 495lbsx1, 495lbsx0, 495lbsx1

So these were a bit more of a grind than I wanted them to be. My set up as far as getting the bar dug into my rear delts/back was more challenging than usual. May or may not edit my set up even though every guideline is telling me not too this late in the game, but if I can't get a good set up I might as well right?

Saturday:
Bench:275lbs 5x3
CG bench: 265lbs 2x2

Monday:
Deadlift: 506lbsx1, 530lbsx1, 550lbsx1, 573lbsx1
Pause deadlift: 130kg 6x1
Squat: 150kg 3x1

Bench: 287lbsx1, 297lbsx1, 309lbsx1, 325lbs 2x1
Spoto Press: 225lbs 3x3

Squat: 455lbsx1, 475lbsx1, 495lbsx1, 515lbs 2x1
Walkout: 545lbs, 605lbs (5 sec hold)

Bench: 295lbs 5x2
Wide Grip: 275lbs 2x2

what happened to the curls i told you to start doing?

Your goal of specificity...

what is more specific than curls

Deadlift: 506lbsx1, 530x1, 550x1, 573x0, 530 3x1
Squat: 330lbs 3x2, 420lbs 2x1

Needless to say I was furious about the missed 573. I know I could've ground it out, but something was just off. So, I decided to drop it before things got messy. I'm sure with enough rest I can crush it. As far as squats go they felt pretty comfortable.

Bench: 295lbs 2x1, 315lbsx1, 325lbsx1, 335lbs 2x1 (Flat Foot Bench PR)
Bench w/ Slingshot: 335lbsx1, 355lbsx1, 365lbsx1, 375lbsx1 (PR)
Close Grip Bench: 295lbs 2x2

Sqaut: 455lbsx1, 475lbsx1, 495lbsx1, 515lbsx1, 525lbsx1

Bench: 315lbs 4x2
Spoto Press: 275lbs 2x2

Deload Week:
Monday:
Deadlift: 425lbs 3x2
Squat: 375lbs 3x2

Wednesday:
Squat: 375lbs 3x2
Bench: 245lbs 3x2

Friday:
Deadlift: 455lbs 3x2
Bench: 315lbs 2x1 (long pause), 245lbs 3x2

Went a bit overboard for the friday night bench session, but I felt like making sure I was comfortable with 315. These pauses were held for quite some time and I had no problem with finishing the lift so I'm happy. As far as deadlifts are concerned I'm running into some issues. It just doesn't feel right. Maybe I'm lacking some mobility in my upper back and ankles, which is forcing me to lose an upright back angle and only making the lift harder. I've been experimenting with cheater on and off lately and oddly enough it feels right. A few spectators pointed out that it seems to look very good and the difference in back angle is drastic when comparing it to my conventional pull. Further research into the cheater pull tells me that success in this style of deadlift is dependent on your leg strength, which I like to think I have, and overall body structure, short arms etc. which I also feel like I have. I feel like inevitably I will have to try cheater deadlift and I have decided to work it into my next cycle. In friday nights deadlifts with 455lbs the cheater deadlift felt significantly less strenuous than the conventional deadlift. I guess only time will really tell, but this isn't the mindset I want to considering I will be attempting to PR my conventional deadlift next saturday...

Read this and got a stupid grin on my face and then the last sentence drained all satisfaction from it lol. Don't let your brain be a scumbag, you'll crush your conventional PR next Saturday!

Tuesday 11/10/2015:
Squat: worked up to 495lbs (opener)
Bench: worked up to 325lbs (opener)
Deadlift: worked up to 495lbs

Saturday 11/14/2015 Testing Day:
Squat: 495lbs/525lbs/550lbs(PR)
Bench: 325lbs/340lbs(PR)/350lbs(X)
Deadlift: 545lbs/585lbs/605lbs(X)

Went 7/9 with a 1475 total for the day

What federation was this?

Aaaaaand back to training
Start of my hypertrophy block

High bar squat: 135kg 4x12
High bar pause squat (above parallel) 120kg 2x12
Stiff Leg Deficit Deadlifts: 120kg 3x10
Death: +9000kgx1

Tuesday:
Bench: 335 4x10
Wide grip bench: 185 3x10
Pull ups: 4x10
Dips: 3x10
DB shoulder press: 45 3x10
Inc fly: 35 3x10

Wednesday:
Conv Deadlift: 200kg 3x8
Block Pull: 200kg 3x8
Good Morning: 60kg 3x10