Archives For Muscle Confusion

Low Bar Back Squat


  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 407.5lbs: 1

Main Sets

  • 352.5lbs: 5,5,5,5,5
    • Last set I around the 3rd rep I heard a huge rip in my shorts.
      A bit distracting, but continued on.
      After the set I saw a long thread hanging from my shorts, but no hole.

Bench Press

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 187.5lbs: 3
  • 227.5lbs: 2

Main Sets

  • 277.5lbs: 3,3,3,3,3,3,3,3,3,3
    • Normally I do 5x5, but decided to try 10x3.

High Bar Squats

  • 227.5lbs: 15
    • Was going to finish the session after bench press, but threw in a "workout finisher" for "muscle confusion" purposes.

Some of my posts you might have missed:

  1. Commercial Gyms: The Gentlemen’s Rant
  2. How To Clean Bare Steel Olympic Bars
  3. 222.5lbs Standing Overhead Press PR Video (beat my previous record by 2.5lbs and did it for 2 reps!)

And a few helpful articles I’ve come across this past week:

  1. Muscle Confusion? Legit or Nonsense Term? By Sarah from
  2. Hand Care for Meatheads by Ben Bruno
  3. Minimal Equipment, Maximal Results—Barbell Training by Joe Giandonato
  4. Seven Good Reasons to Like High Pulls by Charles Poliquin
  5. Got Tendonitits? By Glenn Pendlay
  6. Gorgeous Girls Eat Meat by Esther Blum
  7. Deadlifting Tips by Paul Carter
  8. Fix Your Squat! by John Leyva