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Austin's Log: Gettin' Hyooge

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  • 2/21
    Some more tempo pin squatting - up to around 155 kg x 6 @ # 11 on the westside hole spacing
    Some tempo high bar squatting & single-leg work for the groin
    5 x 8 light presses

    2/22

    1.5" deficit DL (beltless): 210 kg x 5, 230 x 5, 242.5 x 5, 227.5 x 5 x 2 sets. Think my PR here is 250 x 5, not too far off today.

    TnG Bench: 110 kg x 8, 130 x 8, 143 x 10 @ 10 (PR) ... was only planned for 8 on the top set but felt like taking the last two reps, 315 x 10 is kinda cool.

    RDLs w/ pound plates: 365 lb x 10, 385 lb x 10, 405 lb x 10
    IG / YT

    Comment


    • Originally posted by Austin Baraki View Post
      110 kg x 8
      0 stimulating reps

      Originally posted by Austin Baraki View Post
      130 x 8
      0-1 stimulating reps


      Originally posted by Austin Baraki View Post
      143 x 10 @ 10
      5 stimulating reps

      Comment


      • Austin Baraki
        Austin Baraki commented
        Editing a comment
        whole session was basically junk reps

      • TheDevLee
        TheDevLee commented
        Editing a comment
        I would appreciate an explanation of this.

      • Austin Baraki
        Austin Baraki commented
        Editing a comment
        it's a joke.

    • 2/25
      3-0-3 tempo high bar squat: many sets of 10 up to 135 kg. Groin was a bit more sensitive after last week so changed the plan a bit.

      Paused bench: 135 x 5, 145 x 5, 157.5 x 5, 150 x 5 x 2 sets

      2/26

      Deadlift: 225 x 6, 237.5 x 6, 250 x 6, 230 x 6 x 2 sets

      Slingshot bench: 100 x 9, 125 x 9, 140 x 9, then 3-0-3 tempo raw bench: 120 x 9

      Some BW tempo side lunges for the groin (suspected proximal adductor tendinopathy, but who knows ... we'll fix it)
      IG / YT

      Comment


      • 2/27
        Tempo SSB ramping sets of 10 up to 330 x 10, groin felt pretty good here.

        Tempo side lunges

        Airdyne
        IG / YT

        Comment


        • 3/1

          Weights in kg

          1.5" deficit DL (beltless): 215 x 5, 235 x 5, 247.5 x 5, 227.5 x 5 x 2 sets

          TnG Bench: 100 x 7, 125 x 7, 137.5 x 7, 145 x 7, 150 x 7 (PR), 142.5 x 7

          High bar tempo squat: 100 x 10, 120 x 10, 135 x 10, 145 x 10
          Last edited by Austin Baraki; 03-02-2019, 12:21 AM.
          IG / YT

          Comment


          • 3/4

            Flew to DC on Saturday, drove down to Virginia Beach on Monday, where I trained with my old local crew. Shuffled around the training schedule a bit to take advantage of the training environment at Iron Asylum.

            Deadlift: up to 705 x 1 (PR), 545 x 5 x 3 sets: https://www.instagram.com/p/Bum6twLAoq_/

            Paused bench: up to 385 x 1, 350 x 5 x 3 sets

            Some light tempo squats, planning on more of this tomorrow
            IG / YT

            Comment


            • Omaha Aaron
              Omaha Aaron commented
              Editing a comment
              Congrats on the 705! Looked pretty fast too!

          • 3/5
            On my shitty old home gym set up from almost 10 years ago in VA, lol

            Tempo Squat: up to ~305 x 10

            Close-grip bench: 225 x 10, 245 x 10, 265 x 10 x 2 sets

            3/7
            After flying back to TX:

            Tempo Squat: 10s up to 120 kg, then 140 x 8, 150 x 8, 160 x 8

            Some light presses

            3/8

            1.5" Deficit DL (beltless): 215 kg x 5, 235 kg x 5, 250 kg x 5 (PR), 230 x 5 x 2

            TnG Bench: 135 kg x 7, 145 kg x 7, 152.5 kg x 7 (PR), 145 x 7

            RDL: 365 lb x 8, 395 lb x 8, 415 lb x 8
            IG / YT

            Comment


            • 3/9

              Quick pre-vacation session

              Tempo Squat: 8s up to 170 kg
              Paused bench: 5s up to 275 lb
              A few curls
              IG / YT

              Comment


              • 3/15

                Post-vacation, feeling detrained

                Deadlift: 265 kg x 1, 215 x 5 x 4 sets

                TnG Bench: 10s up to 120 kg x 10 x 2 sets

                Squat: 10s up to 140 kg

                Curls & Tempo Sumo Deadlifts to keep working on the groin
                IG / YT

                Comment


                • 3/17
                  Still undertrained

                  Squat/groin rehab: 8s up to 165 kg

                  Paused bench: 225 lb x 6, 275 lb x 6, 305 lb x 6, 295 lb x 6

                  Some curls & single-leg work
                  IG / YT

                  Comment


                  • 3/19

                    Weights in kg

                    DL: 225 x 5, 235 x 5, 245 x 5, 225 x 5 x 2 sets

                    Paused Bench: 125 x 5, 135 x 5, 142.5 x 5, 150 x 5, 140 x 5 x 2 sets

                    Squat/groin rehab: 100 x 8, 125 x 8, 145 x 8, 160 x 8, 175 x 8
                    IG / YT

                    Comment


                    • 3/21

                      Squat/groin rehab: sets of 8 up to 180 kg, groin felt pretty good overall.

                      3-1-0 Tempo Bench: up to 255 x 10, slowly ramping up fatigue here to keep the elbow happy.

                      3/22

                      Beltless Deficit DL: 220 kg x 5, 235 kg x 5, 245 kg x 5, 227.5 kg x 5 x 2 sets

                      TnG Bench (superset) 270 x 8, 295 x 8, 315 x 8, 300 x 8 x 2 sets

                      RDL: 315 x 10, 335 x 10, 355 x 10, also slowly ramping up back fatigue here since vacation
                      IG / YT

                      Comment


                      • 3/24

                        Squat/groin rehab: sets of 8 up to 185 kg
                        IG / YT

                        Comment


                        • 3/25

                          Weights in kg

                          Paused Bench: 100 x 5, 130 x 5, 145 x 5, 160 x 5 (notbad.jpg), 150 x 5 x 2 sets. Top set was about 6 kg under my 5RM.
                          Some curls

                          3/26

                          Weighs in kg

                          Deadlift: 220 x 5, 235 x 5, 250 x 5, 227.5 x 5 x 3 sets. Didn't feel too hot today.

                          3-0-0 tempo bench: 100 x 10, 110 x 10, 120 x 10

                          Squat: 120 x 6, 150 x 6, 170 x 6, 190 x 8, groin felt pretty good here
                          IG / YT

                          Comment


                          • 3/28

                            Squat: sets of 6 up to 200 kg

                            Close-grip bench: 100 x 6, 125 x 6, 135 x 6, 142.5 x 6, 150 x 6
                            IG / YT

                            Comment

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