Skinny Guy Who Loves Snatches

[BobVulture]

Bench Press
45x10
95x5
115x5
135x3
150x1
160x4
160x4
160x7

Back Squat
45x10
135x5
165x5
195x3(paused)
215x3(paused)
215x3(paused)
215x3(paused)
215x3(paused)
215x3(paused)
215x3(paused)
215x6(paused)

Seated DB Press
25x15
25x12
25x10
25x10
25x8

Tricep Pulldown
25x15
25x13
25x12
25x11
25x10

Cable Crunch
100x15
100x13
100x12
100x12
100x12

Second day of new high frequency program.

Bench felt solid, maybe a little tougher than it should have been but was still able to hit 7 reps on my last AMRAP set.

Squatting 2 days in a row was actually a lot tougher than I expected. It took a few sets for me to really get into a groove, around 195 is when they really started feeling solid. First few triples at 215 felt so easy that I got a little cocky and started cutting rest time to roughly a minute and a half. So my last AMRAP set was a lot tougher than it should have been.

 

[BobVulture]

3" Deficit Deadlift
135x5
185x5
225x3
255x1
275x4
275x4
275x7

Legs Up Bench Press
45x10
95x5
115x10
115x10
115x10
115x12

Pullup
8
4
4
4
4

Front Rack Lunge
45x10
45x10
45x10
45x10
45x8

Rear Delt Fly
10x12
10x10
10x10
10x10
10x10

 

[BobVulture]

Press
45x10
65x5
85x3
100x4
100x4
100x7

Paused Deadlift
135x5
185x3
220x3
220x3
220x3
220x3
220x3
220x3
220x6

Wide Grip Incline Bench Press
45x15
75x15
75x15
75x12
75x12
75x10

DB Front Raises
10x10
15x15
15x13
15x12
15x10
15x10

A quick and easy day for a change.

Program called for sling shot bench today, but there's no way I'm buying one of those. Plus, my shoulder are weak as fuck, so I figured pressing would be a fine replacement.

Not sure I'm gonna stick with paused deadlifts. I honestly don't think they're really adding much for me. My sticking point has always been getting the bar off the floor, I can count on one hand the number of times I've been able to get the weights off the floor and not lockout. They felt good for remembering to stay tight, but that's about all. I'll look into it.

 

[BobVulture]

Front Squat
45x10
135x5
165x3
195x1
215x4
215x4
215x5

Close Grip Bench Press
45x10
95x5
115x5
125x10
125x10
125x10
125x10x

Stiff Leg Deadlift
45x10
135x15
135x12
135x12
135x10

Lat Pulldown
70x13
70x12
70x12
70x10
70x10

Single Leg Press
15
13
12
10
10

Front squats were much easier than I expected, though I think I may I have been dive-bombing them a bit as my left knee started feeling a bit sore by the end of them.

Close grip bench was much harder than I expected. I actually couldn't get more than the standard 10 reps for my last AMRAP set.

This was my first time doing stiff leg deads for higher reps. So I picked, what I thought would be, a really manageable weight at 135. And holy fuck I couldn't even attempt to get though my last set as my lower back was so pumped.

Looking forward to having the weekend off after a week of such high volume.

 

[BobVulture]

Back Squat
45x10
135x5
165x5
195x5
225x3
245x1
265x1
275x3
275x3
275x3
275x6x

Incline Bench Press
45x10
100x8
100x8
100x8
100x8

DB Curl
20x13
20x11
20x10
20x9
20x8

DB Row
25x13
25x11
25x10
25x10
25x10

Back Extension
10
20x12
20x10
20x10
20x10
20x6

First day back after a weekend of far too much drinking. And though my hamstrings were still very sore from friday's stiff leg deads, I felt pretty good.

Squats felt very strong today. I got a little greedy on my AMRAP set and tried to make my 7th rep paused, which ended in failure. Feel pretty confident I could've gotten 7 had I not paused it but oh well, I'm happy enough with 6.

 

[BobVulture]

Bench Press
45x10
95x5
115x5
135x3
155x1
170x3
170x3
170x3
170x6(?)

Back Squat
45x10
135x5
165x5
195x3(paused)
230x2(paused)
230x2(paused)
230x2(paused)
230x2(paused)
230x4(paused)
230x4(paused)

Seated DB Press
25x15
25x13
25x11
25x11
25x10

Side Laterals
10x12
10x10
10x10
10x10
10x10

Front Rack Lunge
45x12
45x11
45x10
45x10
45x6

Really feel like I'm getting the hang of this high volume/frequency thing.

Bench felt really solid. My pauses felt great and I was doing a great job of staying tight and pushing through my sticking point. Of course I ended up rushing the AMRAP set and my positioning felt a little off for the first couple reps. Honestly not 100% sure how many reps I got lol. I'm thinking it was 6 because I finished thinking "ok not bad" as I was hoping for 7, so 5 would've been a pretty disappointing.

Squats felt ridiculously good/easy. I think I may actually prefer paused squats to regular ones, just less to screw up as far as timing. Probably a good indictor that I should be working more on fully utilizing the stretch reflex, especially since my current paused max is just over 95% of my regular max. Ended up finishing with 2 sets of 4 instead of the programmed doubles, just because of how easy they felt and to save time.

 

[BobVulture]

3" Deficit Deadlift
135x5
185x5
225x3
255x1
275x1
290x3
290x3
290x3
290x6

Legs Up Bench Press
45x10
95x5
115x5
125x8
125x8
125x8
125x8

Pullup
8
4
4
4
4

Rear Delt Fly
10x12
10x11
10x10
10x10
10x10

Just as I started thinking this high frequency would be no problem, it hits me. Had a terrible time getting to sleep last night and left knee felt a little sore this morning, thankfully feeling fine now.

I'm still trying to figure out the best way to set up deficit deadlifts. Last week I stacked 2 45lb plates and it ended up feeling extremely awkward as I had to change my stance so my feet would fit on the plates. Today I ended up stacking 3 10lb plates to get to a 3" deficit, but it still ended up making my stance a lot narrower than usual. Regardless it felt a little better so I guess I'll stick with it. Anyway, rushed the shit out of every lift today, my rest time probably averaged around 2 minutes. Felt surprisingly good, though getting 6 reps on my AMRAP set was pretty damn tough.

I've been eating roughly 3000 calories a day for the 2 weeks, with a few days going over, and am so far still between 155-156. So may increase that in the next couple days, hopefully that will help with recover as well.

 

[BobVulture]

Front Squat
135x5
165x3
195x1
215x1
230x3
230x3
230x3
230x4

Press
50x10
65x5
85x5
105x3
105x3
105x3
105x5

Stiff Leg Deadlift
135x5
185x5
200x8
200x8
200x8
200x8

Close Grip Bench Press
45x10
95x5
115x5
135x8
135x8
135x8
135x6
135x2

Wide Grip Incline Bench Press
45x10
75x15
75x12
75x10
75x8
75x8

 

[BobVulture]

2/5

Back Squat
45x10
135x5
165x5
195x5
225x3
255x1(paused)
275x1
290x2
290x2
290x2
290x2
290x3

Incline Bench
45x10
110x6
110x6
110x6
110x6

DB Curl
25x10
25x10
25x8
25x6

DB Row
30x10
30x10
30x10
30x8

Didn't feel like I was too beat up from front squats and wasn't sure I was gonna have a car for Monday. So said what the hell and headed to the gym. Proceeded to have the shittiest session in at least the past 4 months.

Squats were terrible from the beginning. Even my first warmup sets felt awkward and my right glute/lower back started acting up instantly. Figured I just needed some weight to get into the groove. Nope, heavier felt worse; I ended up fucking up so badly on 255 that it became a paused rep. The doubles at 290 were all off balance and out of position. I hit 3 reps on the AMRAP set and stopped out of fear of hurting myself as my right glute/lower back were killing me.

 

[BobVulture]

Bench Press
45x10
95x5
115x5
135x3
155x1
170x1
180x2
180x2
180x2
180x2
180x4x

Back Squat
135x5
165x5
195x3
225x3
245x1(paused)
265x1
290x2
245x1(paused)
245x1(paused)
245x1(paused)
245x2(paused)
245x2(paused)
275x2(paused)
290x2(paused)
225x5
135x5

Pullups
9
5
4
4

Back Step Lunge
95x6
95x10
95x8
95x8
95x6

Woke up stiff as fuck (struggling to touch toes) and spent a good portion of the morning stretching. So I initially attributed the fuckup of yesterday as being a result of having spent most of my last cycle neglecting to stretch. My left ankle is a fair bit more flexible than my right and I figured the discrepancy was causing instability and probably enough of a buttwink to agitate my glute/lower back.

That was all probably true, however I didn't realize until just before heading to the gym today that I'd been using a narrower stance than usual and neglecting to make a conscious effort to push my knees out. So I ended up having today off and figured I'd head back to the gym to bench any see if squats felt any better.

Bench felt pretty strong, doubles at 180 were all paused and felt very steady. I got a little overzealous on the AMRAP set and ended up missing what would have been the 5th rep. Thought for sure I'd have it, but was stuck hovering around my sticking point for around 3 seconds before giving up.

Started squats off very cautiously, glute still felt a little sore and I figured if they felt anything like yesterday I'd call it. Thankfully taking a wider stance and actively pushing my knees out on the descent made a night and day difference. All early sets felt steady and I was able to stay much more upright. The first paused single at 245 felt so easy, I couldn't resist working up to 290. Beyond moronic yes, but thankfully the double at 290 felt much better than yesterday's attempts.

After that I dropped down and finished the scheduled paused sets at 245. After that I gave into my destructive impulses and worked up to a paused double at 290, which may be a PR but is definitely close to my current max paused double. I then did a couple sets of speed squats, really focusing on catching the bounce and staying in a good position.

Easily made up for the failure of yesterday, though will hopefully be my last unplanned heavy day. And walked out of the gym with my glute better than when I walked in and almost totally pain free.

 

[BobVulture]

4" Deficit Deadlift
135x5
185x5
225x3
275x1
310x2
310x2
310x2
310x2
310x3

Legs Up Bench Press
45x10
95x5
115x5
135x6
135x6
135x6
135x6

Back Extensions
25x12
25x12
25x10
25x10

Cable Crunch
110x12
110x12
110x12
110x12

Rear Delt Flys
10x12
10x12
10x12
10x12

Just couldn't stand using plates as a platform and decided to use one of those teal step box instead. So deficit deads ended being around 4-4.5" inches instead of 3", I figured ehhh it's only a little higher no big deal. Oh how fucking wrong I was lol doubles at 310 were tough as shit and I could only get 3 on my last AMRAP set. Walked out of the gym feeling pretty terrible but thinking about it now I'm not too upset. My sticking point has always been getting the weight off the floor so it should come as no surprise that today would be tough.

 

[BobVulture]

Press
45x10
65x5
85x5
100x1
110x2
110x2
110x2
115x2
115x5

Stiff Leg Deadlift
135x5
185x5
225x6
225x6
225x6
225x6

Wide Incline Bench Press
45x10
65x10
85x10
95x12
95x11
95x10
95x9

DB Front Raises
15x10
15x10
15x10
15x10

Lat Pulldown
80x12
80x12
80x12
80x12

Power Clean+Power Jerk
135x1+3
155x1+3
175x1+3
185x1+2
200x1+1
210x1

Power Clean+Push Press
135x1+1
155x1+1
165x1+1
175x1+1
185x1+0x

Presses felt surprisingly really good. Doubles at 110 felt so easy I bumped up to 115 for the last 2 sets. 115 for 5 isn't a PR but it's definitely the heaviest I've pressed in a while. Really hoping I'll finally hit that elusive 1 plate by the end of this cycle lol.

I switched out paused deadlifts, which I felt I was getting nothing out of, for stiff leg deads last week and am gonna stick with that for the rest of this cycle. They ended up being a little more difficult than I anticipated; took me a couple sets to really get comfortable.

I was off from work today, so after I finished off my T3 sets I thought why give some weightlifting a try. Clean and jerks felt bizarrely smooth, especially the jerks, up until I got to 210 then my mental block set in. Messed around with push presses after that, just to see where I am after having not done then in probably a year or so. Hit 175 pretty easily but then wasn't close at 185. My best ever is either 200 or 205, so as expected a pretty significant drop, not that it really matters.

 

[BobVulture]

Front Squat
45x10
135x5
165x3
195x1
225x1
245x2
245x2
245x2
245x2
245x2

Close Grip Bench Press
45x10
95x5
115x5
145x6
145x6
145x6
145x6

Seated DB Press
30x12
30x10
30x8
30x7

Side Laterals
10x10
10x10
10x10
10x10

Single Leg Press
10
10
10
10

Front Squats ended up being a lot tougher than expected. Form felt all over the place and didn't even try getting more than 2 reps on my last set. Looks like the days of me front squatting 90% of my back squat are over lol.

 

[BobVulture]

Back Squat
45x10
135x5
165x5
195x5
225x3
245x1
265x3
275x2(last rep paused)
280x1
280x1
280x1
280x1
280x6

Incline Bench Press
45x10
95x6
115x5
115x5
115x5
115x5
115x12

DB Curl
25x11
25x8
25x6
25x6

DB Row
35x8
30x8
30x8

Good Morning
45x10
95x10
95x10
95x10
95x10

Starting the week off with a pretty solid session.

It took me a little bit to get into a groove with squats, but the AMRAP set at 280 felt really strong, though I needed to remember to keep my chest up more. Feel like I definitely could've gotten 7 reps and maybe 8 if I really pushed it, nonetheless really happy with 6 here.

 

[BobVulture]

February 14

Bench Press
45x10
95x5
115x5
135x3
155x1
170x3
175x2
180x1
180x1
180x1
180x1
180x4x

Squat
135x5
175x5
235x5(last rep paused)
235x5(last rep paused)
235x5(last rep paused)
235x5(last rep paused)
235x5(last rep paused)

Seated DB Press
30x12
30x10
30x8
30x6

Side Lateral
10x12
10x10
10x10
10x10

Rear Delt Fly
10x10
10x10
10x10
10x10

Rough day. Bench started out feeling pretty good; pauses were good, controlled, and quick off chest. Then my first working set, triple at 170, felt way tougher than it should have. Got a little confidence back on the singles at 180, but then got stuck after 4 reps on the AMRAP set. Not sure if I was rushing my set up or cutting my rest periods too short but somehow felt worse than last week.

Jumped to squats next and released I was feeling a lot more beat up than I anticipated. While I can't say any of my working sets were tough, just the sets of 5 had muddling through. Decided to just pause the last rep of every set instead of doing AMRAP on the last set. Granted it could've just been cause I squatted fairly heavy the previous day, but it seems like squats are the one exercise that I just seem incapable of performing multiple sets above 3 reps.

Took wednesday off as a sort of rest day, then let work and laziness get the best of me thursday and friday.

 

[BobVulture]

2" Deficit Deadlift
135x5
185x5
225x3
245x1
265x1
285x3
290x2
300x1
300x1
300x1
300x1
300x7

Press
50x10
70x5
95x3
100x2
110x1
110x1
110x1
110x1
110x7

Deadlift
275x5
275x5
275x5
275x5
275x5

Legs Up Bench Press
45x10
95x5
115x5
145x5
145x5
145x5
145x5
145x7

Tricep Pushdown
30x10
30x10
30x10
30x10

The days off, and shitton of food I'd been eating, look to have helped pretty substantially. In an effort to make up for the days, I missed I combined deadlift and press day.

I was finally able to find a set up for deficits that was comfortable and close to the height I was going for, may have been closer to 3". So deadlifts went very well; easy from start to finish and know if I really had wanted to grind I'd have gotten 10 reps on the AMRAP set.

Presses felt really strong, and I'm completely happy with 110 for 7.

Bench was surprisingly a little tough towards the end, but still managed to get 7 reps on the AMRAP set.

Of course the T2 exercise for press day ended up being deadlifts, so needless to say I got way more volume there than I was planning. This was my first time pulling from the floor in 4 weeks and it was somewhat awkward at first. Not awkward in a really detrimental sense, just more so that it felt like the length I had to pull the bar was too short lol. Only have 2 more weeks of deficit pulls and I'm really looking forward to getting back to pulling from the floor and seeing how much the deficit pulls have helped.

 

[BobVulture]

Front Squat
135x5
185x1
205x1
220x3
230x2
235x1
235x1
235x1
235x1
235x1

Narrow Grip Bench Press
45x10
95x5
115x5
135x3
155x5
155x5
155x5
155x5
155x5

Pull Up
9
5
5
3

Front Raises
10x12
10x10
10x10
10x10

Lat Pulldown
80x12
80x12
80x10
80x10

 

[BobVulture]

Back Squat
135x5
165x5
195x5
225x3
245x1
265x1
275x3
280x2
290x1
290x1
290x1
290x5

Incline Bench Press
45x10
95x5
125x4
125x4
125x4
125x4
125x4

Power Clean
135x3
155x3
175x3
185x3

DB Curl
25x10
25x8
25x6

Single Arm Cable Row
40x10
40x10
40x8

Good Morning
45x10
115x10
115x10
115x10

Had today off from work and was feeling ok, so decided to hit the gym and get back on schedule.

Best squatting session I've had in a while. Warmup sets and first 2 work sets all felt very good and steady. The first 3 singles at 290 each felt pretty easy but fairly awkward. Thankfully though form came together for the AMRAP set and I banged out 5, almost fucked myself on the 5th rep as I let my hips get a bit too far back on the descent and had to semi-good morning it.

Bench was a little tougher than I anticipated but it'd be a stretch to call any of the work sets difficult.

Really happy with this session, I was able to tie my squat 5 rep max from last cycle fatigued and first time in a couple weeks that I squatted with zero pain. Definitely feel like I lift better at night so that was probably a little boost, which sadly probably won't continue due to my schedule. I also really focused this session on not rushing and cutting my rest periods short, which I will 100% try to remember moving forward.

 

[BobVulture]

Bench Press
45x10
95x5
115x5
135x3
155x1
175x3
180x2
185x1
185x1
185x1
185x3

Back Squat
135x5
165x5
195x5
225x1
245x4
245x4
245x4 (last rep paused)
245x4 (last rep paused)
245x4 (last rep paused)

Seated DB Press
35x12
35x10
35x8

Side Lateral
10x12
10x10
10x10

Rear Delt Fly
10x10
10x10
10x8

 

[BobVulture]

2" Deficit Deadlift
135x5
185x5
225x3
250x1
275x1
290x3
300x2
310x1
310x1
310x1
310x8

Legs Up Bench Press
45x10
95x5
115x5
135x3
150x4
150x4
150x4
150x4
150x4

Single Leg Press
x10
10x10
10x10
10x10

Pull Up
9
6
4

Tricep Pushdown
35x10
35x10
35x10

Really good day. Deadlifts felt great, all warm up sets and even the first 2 work sets felt incredibly easy. Went into the gym hoping to get at least 7 reps on the AMRAP set at 310, but after the singles at 310 started feeling a little tougher than expected I figured I'd maybe get 5 reps. Turns out my grip was my biggest issue on those sets, as after chalking up for the AMRAP set I ended up hitting 8 reps with at least 2 reps left in the tank.

Bench was pretty rushed as I knew none of the sets were going to be too tough. And felt pretty much the same as bench has felt all cycle so far: solid but not great.

Woke up this morning at 155.6 lbs, so over the course of bulking for the past 2-3 months I've gained roughly no weight...