#ass train

I should probably rename this to something other than Ass Train, since that is not going to be the focus. Constitution Training. Unless I hear from coach with something he wants me to do otherwise, I'm just gonna keep this up. Today was my first-ish but technically second day maxing squat.

Squat: 405x1, 425x1, 440x1, 350x3x3, 375x2x3

Tied my 2nd best squat and added 5lbs to last time's max. I probably would have been good for 450ish last time, but 435 was my highest successful attempt.

440 was a bit of a grinder, but 425 came up pretty quick. Knees caved dirty on 440 :(

Volume sucked. Bad. Especially the doubles. Was really trying to keep my knees out, but it wasn't perfect the whole time.

Bench: 205x5x5

Gonna bench twice a week to maintain pressing strength. This basically sucked and felt like ass. But fuck your CNS. Fuck you.

Gonna try to hit at least 405 everyday. That's the minimum. Chances are that tomorrow's lift will not be as good as today's but that is OKAY. This is going to teach me how lift actual heavy weights instead of just repping %s.

Still no program. Awesome, since we were supposed to have something last week but just did an intro block instead. Grrrrr....

So I asked myself, "What would Dr. Zourdos do?" The answer was simple: max squat.

Squat: 405x1, 435x1, 460x0x2, 405x1x2, 385x2x2, 365x3

Fack. I mean, I don't usually work above 400, so it's good practice I suppose. 435 was challenging, but not a grinder. I probably should have gone 445/450 for my next attempt instead, but my ego took the wheel and I went for the PR. Today's 435 was definitely the most I've ever hit in a non-competitive/test session and is my 3rd highest squat to date. Could be worse.

Oddly enough, 460 didn't staple me either time. I was actually able to start grinding out of the hole, which is good. Problem was my back would round and I'd just lose the bar. After the first miss I was almost certain I would get it the second time around, but I lost the bar again. So I gotta work on my upper back strength a lot. Still gotta fix the glutes too.

Volume felt like dick after missing 460 twice, but I can see why it makes you strong. Max and then hit some sub-maxes...seemslegit.

Good Mornings: 155x10x2

Getting better at these. Still didn't feel good after the heavy squatting.

but don't nobody wanna lift no heavy ass weight!

Today was basically random/recovery/weak point work. Partially out of boredom, but also because champions don't take days off. Gotta outwork 'em.

I did some long pause squats. Mostly triples with 135, but did a couple singles at 225. Working on really burying myself into the bottom and getting a good stretch in and then exploding up. Kept the knees out real good.

Did some pull ups, Bad Girls, chest flys, and occluded arms. Good stuff. It feels good knowing that if powerlifting ends up leaving me totally broken, I can always turn to bodybuilding and lift lightweight and just do pumpwork and feel awesome 24/7.

Last day before I start the legit cycle on Monday. Whoop whoop. Feels really good hitting some heavier weights. I love 85%+ after being 80% and under for so long.

Squat: 365x2x3, 390x1, 405x1

Might have been the fastest I've ever squatted 365. The others were pretty damn fast too. Just trying to get used to squatting 405+ on the reg, so I went for the extra set.

After my 365s, some guy came up and told me that that was "really good" and that I'm really sinking them. Not what I go to the gym for, but it's always cool to get little affirmations like that. Maybe he'll want to push himself harder and squat deeper now? Who knows.

My knees are a lot better, but I'm a bit uneven. One knee is able to shoot way out, but the other isn't. Clearly it's a mobility issue, so I will keep toiling away at it.

Bench: 235x2x3, 250x1 (paused)

Solid. Very solid. Wanted to push it more, but decided against it.

Sumo DL: 405x1x3

Not as fast as I would have liked. I think it is because the bar is crap and has literally no whip to it. Will definitely use a different one next time.

RDLs: 225x8, 275x6, 295x4

Fuuuuuuu. My glutes/hams/back. If it sucks, it's working amirite?

Really considering renaming this cycle to "Glutes for the Sloots," but I'll sleep on it. Something tells me the Social Justice League would light me on fire for that one.

I've got some pretty srs DOMS going on right now. My hammies and back are the worst. Hopefully I get over that soon. Since this is my second week post maxing, I'm ready to work.

Squat: 345x4x3

Felt okay. My knees were a TON better so that was good. My lower back wasn't helping me much though and I came forward/lost tightness out of the hole a couple times.

Good Mornings: 145x8, 170x6, 190x4

Most weight I've ever used for sure. Definitely starting to feel more confident with this and really feel it in the right places. I'm sure I'll be putting significantly more weight on this one over the course of the next few weeks.

Bench: 205x6x3

Felt insanely easy. As it should have.

Close Grip: 225x6x3

Surprisingly easy. Might match a PR, but idk. By the sixth rep, my back was losing tightness pretty bad. Gotta work on that.

Overhead Press: 115x6, 135x6, 140x6

Surprised me with how easy it felt. Granted I'll probably regret it for the rest of the week, but whatcha gonna do. Always gotta be pushing it.

Did some pullups between sets and finished off with occluded bicep curls.

It's prep week. I always go into the gym pissed that I have to spend yet another week not busting my ass, but I'm always thankful for them in the end.

Approached today/approaching this week very nonchalantly. Trying to get through with minimal pysching up, no music, etc. Just me and the bar (the bar and I?).

Squat: 320x6x3

Easy, but still six reps is six reps. My knees were actually a lot better with the toes straight stance (per the advice of K-Star). My only problem was the bar at this gym sucks. Oh, and my right knee/hip has been bothering me all day. I've never been one to have knee issues, so idk what this is about. Gonna go ahead and order the Voodoo bands though so I can keep myself from being broken.

Deadlift: 350x1x3

Easy. Ohlawd, so easy. No belt. Working on organizing myself and loading my body correctly. Feet set, hips back, back tight, hips forward, pull back. Fin.

Good Mornings: 135x10, 145x10

I hate these so much and I'm not about to kill myself upping the weight on these a ton, especially with 10 reps. Wednesdays are going to be my designated GM days, so I will play around with some heavier weights then.

RDLs: 185x10, 225x10

These feel really good and actually feel like they are working a problem area for me. Hooray. I'll start adding weight slowly, but I do them beltless and don't want to kill myself going heavy 2x week.