Recovery: 5.5 hours of sleep at 80% and 2462 calories at C227/F70/P231
GPP:
30 min steady state cardio, incline walk
6 min ab wheel
6 min chins
Recovery:8.5 hours of sleep at 100% and 2487 calories at C231/F71/P231
Bench:https://www.youtube.com/watch?v=mooeFxDwBLs
315# single @RPE8
275# 3r x 6s
Paused squat:
225# 4r@7
245# 4r@8
275# 4r@9
260# 4r x 2s @8.5
CG Bench:
210# 7r x 3s @8
BB row:
210# 8r x 3s @8
Recovery: 8 hours of sleep at 80% and 2477 calories at F69/C235/P229
Deadlift: https://www.youtube.com/watch?v=rL8ZcVsLmMY
410# single @RPE8
340# 4r x 5s
TnG bench:
225# 4r@7
245# 4r@8
260# 4r@9
250# (-5%) 4r x 2s
Tempo squat:
230# 7r x 3s
Recovery: 9.5 hours of sleep and 2828 calories at p202/c363/f62
Squat: https://www.youtube.com/watch?v=2kcp4AFBH2w Lift the chin so the neck is neutral and get the knees forward right away during the descent. -JF
427.5# single @8
350# 4r x 6s
Press: https://www.youtube.com/watch?v=13YplRF36YI
187.5# single @8
175# 3r x 4s
Pause dead:
225# 4r @7
315# 4r @8
335# 4r @9
315# 4r x 2s
Recovery: 8 hours at 90% and 2482 calories at C227/F74/P227
Bench: https://www.youtube.com/watch?v=-cgtPe2zhQE
317.5# single @8.5
285# 3r x 4s
Paused squat:
225# 4r@7
315# 4r@8
330# 4r@9
315# 4r x 2s
CB Bench:
215# 7r x 3s @8
BB Row:
215# 7r x 3s @8
GPP:
HIIT, 14 min, rower, 20 sec on 2min off
6 min ab wheel/plank
6 min pull ups
6 min curls
Recovery: 9 hours at 100% and 2876 at c362/p204/p68
BW: 241#
Deadlift:https://www.youtube.com/watch?v=0Fz25zEswDk
415# single @8
345# 4r x 6s
TnG Bench:
245# 4r@7
265# 4r@8
275# 4r@9
260# 4r x 2s
Tempo squat:
235# 7r x 3s @8
Recovery: 5 hours at 70% and 2364 calories at C233/F75/P228
Squat: https://www.youtube.com/watch?v=vg9tE2NQKms (hips back, gaze neutral, and knees forward. Drive the hips hard right before the knees move)
430# single @8
350# 4r x 6s
Press: https://www.youtube.com/watch?v=EpR8H9bEzMg
190# single @8
170# 3r x 4s
Pause dead:
225# 4r @7
315# 4r @8
340# 4r @9
325# 4r x 2s
GPP:
30 min incline walk @130BPM
6 min ab wheel/plank
6min chins
Bench: https://www.youtube.com/watch?v=3e-tHl0xx60
320# single @8.5
290# 3r x 4s
Paused squat:
225# 4r@7
315# 4r@8
335# 4r@9
320# 4r x 2s
CG Bench:
220# 7r x 3s @8
BB Row:
220# 7r x 3s @8
Recovery: 7.5 hours at 80% and 2470 at c225/p229/f75
BW: 244#
Deadlift:https://www.youtube.com/watch?v=U-05DrYNsOw
425# single @8
345# 4r x 6s
TnG Bench:
250# 4r@7
265# 4r@8
280# 4r@9
265# 4r x 2s
Tempo squat:
235# 7r x 3s @8
BW: 244#
New Macros:
Low days (5x/wk):
Protein: 230g
Carbohydrates: 210 g
Fat: 70g
Fiber: 35g
High Days (2x/wk):
Protein: 200g
Carbohydrates: 340g
Fat: 65g
Fiber: 35g
Squat:https://www.youtube.com/watch?v=Fqg3rhOXDho
455# single @8
300# x 5r
350# 5r x 2s
So the squat looks pretty smooth, but I would try and get a bigger bounce with a slightly faster descent, if possible
press:https://www.youtube.com/watch?v=0zTbC8RhnNk
205# single @8
135# x 5r
155# 5r x 2s
Press- Move your elbows a bit forward to get them right in front of the bar and I’d like to see you get the bar to your chest. Then when you set up, your elbows forward, you also set your chest nice and tight and use the hip movement to help you move the bar up, rather than bringing the bar down and then up as you do here.
paused deadlift:
365# single @8
315# 4r @9
Recovery: 9.5 @95% and C223/F72/P229
Bench: https://www.youtube.com/watch?v=Hphy8S65b-o
315# 1@8
215# 5r
250# 5r x 2s
Pause Squat:
405# 1@8
385# 4@9
CG bench:
225# 6r x 2s
BB row:
225# 6r x 2s
Recovery: 7 hours at 80% and C337/F63/P196
Deadlift: https://www.youtube.com/watch?v=LDusC1SUrWY
435# single @8
310# x 5r
355# 5r x 2s
TnG bench:
275# single @8
280# 4r@9
Tempo Squat:
245# 6r x 2s @8
Recovery: C341/f64/P196
Squat: https://www.youtube.com/watch?v=rB4-lVOuZJc
465# single @8
330# x 5r
430# 3r x 2s
Squats look pretty smooth, but you do have some knee slide there. You want to get your knees set forward right away, they should be forward by about 1/2 way down. Then you keep shoving them out, but hold them in that spot. They should NOT shoot forward at the bottom. So hold them and really stay in your HIPS.
press:https://www.youtube.com/watch?v=nVRJB40OO5I
185# single @8
170# 3r x 3s
200# single
you need to remember to move your elbows forward to just in front of the bar for each rep. Also with that hip movement forward, work an snapping them back a bit more as you press up.
Pause deadlift:
385# single @8
365# 3r @9
345# 2s x 3r
Recovery: 8H@90% and C211/F70/P227
Notes: I wasn’t feeling so hot today…
Bench: https://www.youtube.com/watch?v=PJcaIEjcEK8
285# 1@8
260# 3r x 3s
315# single (E1RM off 8)
Squat paused:
365# 1@8
350# 6@8
330# 2s x 3r
CG Bench:
225# 6r x 3s @8
BB row:
225# 6r x 3s @8
Deadlift: https://www.youtube.com/watch?v=CBp369D6ImE
440# 1@9.5
350# 5r
330# 5r
385# 3r x 2s
TnG bench:
275# 1@8
280# 3@9
265# 2s x 3r
Tempo squat:
225# 6r x 3s @8
Recovery: 11 hours and C211/F67/P232
Squat: https://www.youtube.com/watch?v=spbkd0q172w
There is knee slide at the bottom that does NOT stem from being too vertical, the cue would be to get your knees forward faster during the descent, like thinking “push knees forward and outwards first”. I do think the bar may be 1" too low on your back
475# 1@8
340# 5r
390# 3r x 2s
Press:https://www.youtube.com/watch?v=kozwpZ7x4Ms
The hip drive is good- but the drive with your upper body isn’t quite as robust as it should be. move your grip in 2 knuckles each side so your forearms are vertical when viewed from the front. I’d also wear your belt a bit lower too.
190# 1@9
175# 3r x 3s
195# E1rm
Rack pull:
455# 1@8
455# 3@9
430# 2s x 3r
Bench:
287.5# 1@8
260# 3r x 3s
315# single
Squat paused:
315# 1@8
325# 3@9
305# 2s x 3r
Paused Bench:
225# 6r @8
205# 6r x 2s
RDL:
205# 6r x 3s @8
BW: 239#
Squat:https://www.youtube.com/watch?v=My1NMlFass8
455# 1@8
475# 1@9
495# 1@10 New 1 rep PR while weighing 16 pounds less than before, It’s really ugly… but I’ll take it.
Press:https://www.youtube.com/watch?v=unq5rwsZg_4
190# 1@8
200# 1@9
207.5# 1@10