Had some errands to run this morning, so I'm going to do bench press today and squat tomorrow.

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb x 10
  • 135 lb x 5
  • 225 lb x 3
  • 275 lb x 1
  • 325 lb x 1
  • 365 lb x 1
  • 295 lb x 5,5,5

Barbell Curl

  • 60 lb x 10
  • 70 lb x 8

Reverse EZ Bar Curl

  • 40 lb x 10

Another day training in a big box gym.

Plenty of dudes with jacked upper bodies and...not so jacked lower bodies.

The power rack (Hammer Strength) is narrower than the rack I have at home, so I have to be careful not to get my fingers caught onto the J-hooks (my hand position is a bit wide when performing low bar squats). However, looking at the mirror when re-racking the bar seems to help avoid this problem because I can see where my fingers are in relation to the J-hooks and course-correct if needed.

Shoulder Dislocations

  • 10

Breathing Paused Low Bar Squat

  • 45 lb x 10
  • 135 lb x 10
  • 225 lb x 5
  • 315 lb x 3

Paused Low Bar Squat

Belt at 455 lb.

  • 405 lb x 1
  • 455 lb x 1

Low Bar Squat

  • 500 lb x 1
  • 405 lb x 7
    • Wanted an "easy" 10 rep max, but only got 7 until I gassed out. Got 6 reps with 460 lb last week, and I did 8 reps with 440 lb before, so this is a bit disappointing. Also, I've done 10 reps with 405 lb for the high bar squat, so I thought low bar would be no problem. Gah.
    • Might be because I'm training later on in the day (around 4 PM today) instead of starting at the usual 10:30-11:00 AM. Ah well, I'm sure I'll get used this as time goes by.

Reverse Grip Bench Press

  • 45 lb x 10
  • 135 lb x 5
  • 225 lb x 3
  • 275 lb x 1
  • 315 lb x 1
  • 365 lb x 1
  • 315 lb x 3,3,3

Trained at a commercial gym today.

This is pretty much how it went (at least in my mind):

Neck Extension

Used the Free Motion Functional Trainer for this. Haven't used this machine in years.

  • 30 lb x 20
  • 35 lb x 10
  • 50 lb x 10
  • 60 lb x 10

Neck Flexion

  • 30 lb x 20
  • 35 lb x 10
  • 50 lb x 10
  • 60 lb x 10

Neck Side Flexion

  • 25 lb x 20
  • 30 lb x 10
  • 45 lb x 10
  • 50 lb x 10

Paused Front Squat

  • 45 lb x 10
  • 135 lb x 5
  • 225 lb x 3
  • 275 lb x 1
  • 315 lb x 1

Front Squat

  • 365 lb x 1 Belt

Paused Front Squat

  • 315 lb x 3
  • 315 lb x 3
  • 315 lb x 3

Overhead Press

  • 45 lb x 10
  • 95 lb x 5
  • 135 lb x 3
  • 185 lb x 1
  • 225 lb x 1
  • 245 lb x 1
  • 225 lb x 3,2,1
  • 185 lb x 5,5

Pressing in front of a mirror threw me off. There was a tendancy to look at the mirror which made the bar come out of the groove many times. Have to remember to look upwards.

I think I may have strained something in my lower back, right side last week, so I'll just do high bar squats today.

Also, I'm going to stop doing paused squats for my work sets and only do them during warm ups.

Inverted Sit Ups

Sit ups while hanging upside down on the Teeter Hang Ups EP-950 Inversion Table.

  • 10

Breathing Paused High Bar Squat

  • 45 lb x 10
  • 140 lb x 10
  • 230 lb x 5
  • 320 lb x 3

Paused High Bar Squat

  • 410 lb x 1

High Bar Squat

  • 330 lb x 6,6,6

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb x 10
  • 140 lb x 5
  • 230 lb x 3
  • 280 lb x 1
  • 330 lb x 1
  • 370 lb x 1
  • 292.5 lb x 5,5,5
    • +2.5 lb from last week (microloading)
    • Last set I widened my grip (ring fingers on the rings instead of index fingers). I think I have a little more control with a wider grip, especially when I'm fatigued and I start flaring my elbows out. There's a little more wiggle room for elbow flare with a wider grip for the RGBP compared to a narrower grip.

A miss and a couple of rep PR's this past week:

Overhead Press: 270 lb x 0

The 265 lb press felt somewhat easy last week, so I wanted to give 270 lb OHP a shot.

DAMMIT! Felt so close.

Low Bar Squat: 460 lb x 6 (6 Rep Max)

Felt tough, but looks OK.

Reverse Grip Bench Press: 315 lb x 7 (7 Rep Max)

Missed the 2nd rep attempting 380 x 2 (would have been a 2RM), so I decided to go for an easy'ish PR and fill out an empty box in my personal records table.

I want to bench 315 lb for 10 reps in the future, but stability seems to be an issue for me during high rep ranges for the reverse grip bench press. Gotta nail 300 lb x 10 first.

Stuff You Should Read

  1. The Science of Squatting by Brad Schoenfeld
  2. Deadlift Training Tip by Steve Goggins