A fagit lifts - Texass baby!

[Spacebound]

back in the gym...........on a three day split

 

 

volume day (setsxreps)

 

 

Front Squats

80 1x5

82.5 1x5

85 1x5

87.5 1x5

90 1x5 rpe9

 

Bench

62.5 1x5

70 1x5

72.5 1x5

75 1x5

77.5 1x5 rpe8.5

 

Deadlifts

140 1x3

150 1x5 

140 1x5

 

DB rows

40 1x5

40 1x6

40 1x7

40 1x5

 

Facepulls

1x20

 

Tricep Rope extension

1x25

 

Lateral Raise

1x30

 

 

 

Its hard to explain what happened to my legs, after the first set of squats, warm on the bar, i had instant doms. Legs were cramping like crazy and just sore as shit. Got some work in though, used a belt and no sleeves. I still cant back squat as it really hurts my shoulder (having my hand behind my shoulder). Bench felt fine on my shoulder, went pretty easy on bench today. Deadlifts were hard as quads were wrecked.

 

All in all just glad to get in some work, next week ill have some numbers to work off instead of just training by feel.

[Spacebound]

Yesterday,

 

 

Recovery

 

 

Front squats

80 1x1

75 2x5

 

CG Bench

80 1x1

70 3x5

 

Latpulldown

100 3x12

 

Hamstring Curl

120 3x12

 

OHP

45 1x6

42.5 2x6

 

Random high rep isolation with lightweights

 

 

Some girl in the squat next to me was squatting 100 deep as f*ck for sets of 3. Pretty impressive, meanwhile im doing 75 lol 

[Spacebound]

Intensity

 

 

Front Squats

80 1x5

90 1x1

100 1x1

105 1x5

100 1x5

 

Bench

60 1x3

70 1x3

80 1x1

85 1x5 @rpe9

82.5 1x5

80 1x5

 

Deadlifts

140 1x3

150 1x1

155 1x5

150 1x5

140 1x5

 

DB Incline

28 1x12

 

Latpulldown

100 1x10

110 2x10

 

One arm tricep extension

1x20

 

Facepulls

1x20

 

 

Finding the hardest part in front squats is staying upright rather than moving the weight with my legs. Deadlifts felt pretty easy tonight, will probably go 160 next session. Bench went well, still not where i was but if eat more ill be back there soon. Trying a few different things, more back off sets for bench and only 1set of incline db. Next week ill do the 30's for 1set amrap. Also think ill do lat pull downs on monday and fridays as db rows are to taxing to do after deadlifts and i really like doing latpulldowns. 

[Spacebound]

Volume

 

 

Front Squats

80 1x5

90 1x1

95 5x5

 

CG Bench

70 1x3

80 5x5 rpe9.5

 

Deadlifts

140 1x3

150 1x1

160 1x5 @rpe8ish

155 1x5

 

Latpulldowns

100 1x10

110 3x8

100 1x12

 

Facepulls

1x25

 

Tricep Extension

2x20

 

Lateral Raises

1x30

 

 

BW 80.4

 

 

Left elbow was a bit sore while benching, nothing to bad though, so threw in some extra tricep work for lots of blood flow. Deadlifts felt pretty easy today, will probably go 165 for 5 on friday. Happy with bench, should be able to hit 87.5 for 5 on friday, last time i did it, it was @rpe9, so hopefully i can replicate that. Just gotta eat. 

[Spacebound]

Recovery - Wednesday

 

 

Front Squats

80 1x5

90 1x1

100 1x1

85 2x5

 

Bench

70 1x3

80 1x1

90 1x1

80 3x5

 

Hamstring Curls

120 3x12

 

BB Rows

60 4x10

 

OHP

45 1x6

47.5 1x6

50 1x6

 

Facepulls

1x25

 

Tricep Extension

1x20

[Spacebound]

Intensity (Saturday) (setsxreps)

 

 

Front Squats

100 1x1

107.5 1x5

102.5 1x5

100 1x5

 

CG Bench

70 1x3

80 1x1

87.5 1x5 rpe10

82.5 1x5 rpe10

77.5 1x5 rpe9.5

 

Deadlifts

140 1x3

150 1x1

160 1x1

165 1x5

160 1x5

150 1x5

 

DB Incline

30 1x12 

 

Latpull downs

100 1x10

110 2x10

100 1x10

 

Facepulls

1x25

 

Tricep Ext.

1x20

 

Lateral Raise

1x30

[Spacebound]

Volume (setsxreps)

 

 

Front Squats

80 1x5

90 1x1

100 5x5

 

Bench 

70 1x3

80 3x5

82.5 2x5 rpe9

 

Deadlifts

140 1x3

150 1x1

160 1x1

170 1x5

160 1x5

 

Lat pulldown

100 1x10

110 1x8

120 1x8

110 2x10

 

Facepulls

1x25

 

Tricep Ext.

1x20

 

Lateral Raise

1x25

 

 

 

Diet has been piss poor (feel fatter and skinnier?? lol), same with training really. Not really making any progress in gym, but its still good to have the barbell in my hands. Still struggling not keep the bar from rolling off my shoulders in front squats, bench is feels so fukn heavy, deadlifts are hard. But its not the end of the world. 

[maccaz]

Volume (setsxreps)

Front Squats

80 1x5

90 1x1

100 5x5

Bench

70 1x3

80 3x5

82.5 2x5 rpe9

Deadlifts

140 1x3

150 1x1

160 1x1

170 1x5

160 1x5

Lat pulldown

100 1x10

110 1x8

120 1x8

110 2x10

Facepulls

1x25

Tricep Ext.

1x20

Lateral Raise

1x25

Diet has been piss poor (feel fatter and skinnier?? lol), same with training really. Not really making any progress in gym, but its still good to have the barbell in my hands. Still struggling not keep the bar from rolling off my shoulders in front squats, bench is feels so fukn heavy, deadlifts are hard. But its not the end of the world.

Which grip do you use for front squats?

[Spacebound]

Which grip do you use for front squats?

 

cross arm

 

i cant even get 1 finger on the bar with oly grip

[maccaz]

cross arm

i cant even get 1 finger on the bar with oly grip

Yeah neither. I want to learn it some time though. You wear belt for front squat ? Adding belt has helped me keep chest up so elbows up so bar doesnt roll anymore

[Spacebound]

Yeah neither. I want to learn it some time though. You wear belt for front squat ? Adding belt has helped me keep chest up so elbows up so bar doesnt roll anymore

 

yeah i always almost squat with a belt now. I think as i just do more reps ill get better (stronger) and be able to stay upright. I think im going to buy a band for mobility work, hopefully then i can make some progress on flexibility 

[maccaz]

yeah i always almost squat with a belt now. I think as i just do more reps ill get better (stronger) and be able to stay upright. I think im going to buy a band for mobility work, hopefully then i can make some progress on flexibility 

good mornings have helped me stop stapling myself on back squat so i assume they help with front squat too.. worth looking into. i do 60 5x5 good morning end of each squat workout usually. doesnt take long dont need much rest or anything

[Spacebound]

Yesterday,

 

Recovery (setsxreps)

 

 

Front Squats

80 1x3

90 1x1 paused

100 1x1 paused

85 4x3 last rep paused

 

CG Bench 2ct pause

70 6x3

 

DB Rows

36 1x8

40 1x6

42 1x6

40 1x8

 

Hamstring Curls

120 2x12

130 1x12

 

OHP

45 3x6

 

Facepulls

1x25

 

Tricep Ext

1x25

[Spacebound]

Intensity (setsxreps)

 

 

Front Squats

80 1x5

90 1x1

100 1x1

110 1x5 rpe9.5

105 1x5

 

Bench

70 1x3

80 1x1

87.5 1x5 rpe9.5

85 1x5

 

Deadlifts

140 1x3

155 1x1

165 1x1

172.5 1x5 PR

162.5 1x5

152.5 1x5

 

Incline DB

32 1x10

 

Latpulldowns

100 1x10

110 1x8

120 1x8

110 1x8

100 1x10

 

Facepulls

1x25

 

Tricep ext.

1x20

 

Lateral Raises

1x25

 

 

 

Should have had the numbers i did easier, think its just down to not eating enough. Need to kind find some way of integrating doubles and triples in, as i think they are a great rep range for building strength. When i was doing it with bench and deadlift before i took a few weeks off and before my meet, i was stronger for sure.

[Spacebound]

Volume (setsxreps)

 

 

Front Squats

80 1x4

92.5 1x2

102.5 5x5

 

CG Bench

70 1x3

82.5 5x5

 

Deadlifts

140 1x3

150 1x1

160 1x1

170 1x1

177.5 2x3

167.5 2x3

 

 

Only had time for half the workout, will do rest later today. 

 

 

Latpulldowns

100 1x10

110 1x8

120 1x8

110 2x8

100 1x10

 

Facepulls

2x20

 

Tricep ext

1x25

 

Lateral Raises

1x30

[Spacebound]

Recovery (setsxreps)

 

 

Front Squats

80 1x3

90 1x1 Paused

100 1x1 Paused

85 4x3 

 

Bench 2ct pause speed

70 3x3

72.5 2x3

75 1x3

 

Hamstring Curls

120 3x12

 

DB Row

36 1x8

40 1x6

42 1x6

40 1x8

36 1x8

 

OHP

45 1x6

47.5 2x6

 

Face pulls

1x25

 

 

 

Bw 82.4

[maccaz]

what do you think your front squat 1rm would be ?

[Spacebound]

what do you think your front squat 1rm would be ?

 

I dont know, but maybe around 125ish?

 

My best is 122.5 but that was a while ago. Id like to hit 140 once ive 'peaked' it again. 

[maccaz]

I dont know, but maybe around 125ish?

 

My best is 122.5 but that was a while ago. Id like to hit 140 once ive 'peaked' it again. 

 

nice, your front squat:back squat ratio is much better than mine

[Spacebound]

nice, your front squat:back squat ratio is much better than mine

 

I really need to make some back squats gains, but just going to see how high i can push my front squats before i do. I think if you did exclusively front squats for a few months you would get pretty damn strong at them

[Spacebound]

Intensity (setsxreps)

 

 

Front Squats

80 1x3

92.5 1x1

102.5 1x1

112.5 1x5 rpe9

107.5 1x5 rpe9

 

CG Bench

70 1x3

80 1x1

90 1x4 (roll of shame on the fifth lol)

85 2x3

90 1x1 SS (Slingshot)

100 1x1 SS

105 1x1 SS

 

Deadlifts

140 1x3

160 1x1

172.5 1x1

182.5 3x2

172.5 3x2

 

 

Ran out of time, will finish workout tonight, hypertrophy stuff

 

 

DB Incline

34 1x9

 

Latpulldown

100 1x10

110 1x8

120 2x8

110 1x8

100 1x10

 

Facepulls

1x25

 

Tricep Ext

1x20

 

Lateral Raises

1x30

[Spacebound]

Volume (setsxreps)

 

Front Squats

90 1x1

100 1x1

105 5x5

 

Bench

80 1x1

85 1x5

82.5 4x5

95 1x2 SS

 

Deadlifts

140 1x3

155 1x1

165 1x1

175 1x5 PR

165 1x5

155 1x5

 

Latpulldown

100 1x10

110 3x8

100 1x10

 

Facepulls

1x25

 

Lateral Raises

1x20

 

Lateral Raises

1x25

[Skeletor]

Going good man. All that volume.

[Spacebound]

Going good man. All that volume.

 

Thanks, yeah its a killer, spent just over three hours in the gym lol

[Skeletor]

Thanks, yeah its a killer, spent just over three hours in the gym lol

Yeah I've just changed my routine to doing all 3 lifts in a day . Takes me over 2 hours sometimes with assistance excercise but I'm feeling stronger than ever.