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  1. #1
    Registered User GaryRidgway's Avatar
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    Road to 600lb Squat

    Doing an upper/lower split right now

    Current lifts from last training cycle are 535/315/565


    Fresh off of a deload and feeling good.
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  2. #2
    Registered User GaryRidgway's Avatar
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    5/16/21 - 204.8lbs bw

    Paused Bench
    262x5(used 1lb plates)
    250 3x5

    Overhead Press
    155x6
    135 2x8

    +pullups, dips, bis and rear delts

    Easy workout
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  3. #3
    Registered User GaryRidgway's Avatar
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    5/18/21 - 202.4lbs bw

    Stiff Leg Deadlift
    365x8
    325x10

    Seated Leg Curl
    140x10,10,8

    +light leg extensions, calves and abs

    Off to a bad start. Couldn't squat due to seemingly random knee pain that started Sunday night. Even really light leg extensions were uncomfortable. I'm a very sad man.
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  4. #4
    Registered User GaryRidgway's Avatar
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    5/19/21 - 203.4lbs bw

    Paused Bench
    235x8
    215 2x8

    Incline Bench DB Row
    85x10,10,8

    +machine press, lat pulldown, arms, delts
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  5. #5
    Registered User GaryRidgway's Avatar
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    5/21/21 - 203.4lbs bw

    Squat
    ramping 3s up to 415 3x3

    Deadlift
    ramping 3s up to 465x8 PR

    +split squats, hamstring curl, calves and abs

    Able to squat with minor knee discomfort. I guess I'll know later if that was a mistake.

    Easy deadlift rep pr
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  6. #6
    Registered User GaryRidgway's Avatar
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    5/23/21 - 205.6lbs bw

    Paused Bench
    267x5
    255 3x5

    Overhead Press
    160x6
    137 2x8

    +pullups, dips, bis and rear delts

    bloated today, felt strong
    Last edited by GaryRidgway; 05-23-2021 at 10:54 AM.
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  7. #7
    Registered User GaryRidgway's Avatar
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    5/25/21 - 204.2lbs bw

    Squat
    5s up to 445x5
    375 3x5 paused

    Stiff Leg Deadlift
    380x6
    335x8

    +leg curls/extensions, abs and calves
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  8. #8
    Registered User GaryRidgway's Avatar
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    5/26/21 - 202.4lbs bw

    Paused Bench
    warmed up to 270x1
    240x8
    220 2x8

    Incline Bench DB Row
    90x10,10,8

    +machine press, lat pulldown, arms, delts
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  9. #9
    Registered User GaryRidgway's Avatar
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    5/28/21 - 205.0lbs bw

    Squat
    3s up to 425 3x3

    Deadlift
    3s up to 475x5(failed 6th rep due to hand tearing, might suicide)

    +split squats, ham curls, calves, abs

    Knee still feels pretty chit. If it's not any better next week I'm gonna have to do a rehab protocol.
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  10. #10
    Registered User GaryRidgway's Avatar
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    5/30/21 - 202.6lbs bw

    Paused Bench
    272x5
    260 3x5

    Overhead Press
    165x6
    140 2x8

    +pullups, dips, bis and rear delts
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  11. #11
    Registered User GaryRidgway's Avatar
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    GaryRidgway is offline
    Squat progress now further delayed. Fuked my ankle pretty bad.

    Spoiler!
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  12. #12
    Registered User GaryRidgway's Avatar
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    6/1/21 - 205.2lbs bw

    Pin Squat(a little above parallel with controlled eccentric)
    5s up to 405x5

    Stiff Leg Deadlift
    395x6(pr I believe)
    345x8

    +seated leg curl and abs

    Ankle felt surprisingly fine when squatting. Went with a heeled shoe to be safe. I'd have liked to have gotten the pins just a bit lower though.
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  13. #13
    Registered User Maoll's Avatar
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    crazy! my heart would blow up.
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  14. #14
    Registered User GaryRidgway's Avatar
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    GaryRidgway is offline
    Originally Posted by Maoll View Post
    crazy! my heart would blow up.
    wat?
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  15. #15
    Registered User GaryRidgway's Avatar
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    6/2/21 - 205.0lbs bw

    Paused Bench
    warmed up to 275x1
    245x8
    225 2x8

    Incline Bench DB Row
    90x11,10,9

    +machine press, lat pulldown, arms, delts
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  16. #16
    Registered User GaryRidgway's Avatar
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    6/4/21 - 203.4lbs bw

    Paused Squat
    3s up to 405 3x3

    Deadlift
    3s up to 485x6

    +leg curls and light calf raises

    Felt good, gonna pause all squats until my ankle is 100%
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  17. #17
    Registered User GaryRidgway's Avatar
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    6/6/21 - 207.0lbs bw(fat today)

    Bench Press
    275x5
    265 3x5

    Overhead Press
    170x6
    142 2x8

    +pullups, dips, bis and rear delts

    Bench is feeling good lately
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  18. #18
    Registered User GaryRidgway's Avatar
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    6/8/21 - 205.0lbs bw

    Paused Squat
    425x5(PR)
    380 2x5

    Stiff Leg Deadlift
    405x5(PR)
    350x8

    +leg curl, calves and abs

    Good workout despite having a hangover. Committing to a cut starting today. I'd like to be under 200lbs in 3 weeks.
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  19. #19
    Registered User GaryRidgway's Avatar
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    6/9/21 - 206.0lbs bw

    Paused Bench
    warmed up to 280x1
    250x8
    225x8,9

    Incline Bench DB Row
    95x10,8
    90x10

    +machine press, lat pulldown, arms, delts

    Current physique


    about to get shredded as fuk
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  20. #20
    Registered User GaryRidgway's Avatar
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    6/11/21 - 207.2lbs(diet failed)

    Paused Squat
    3s up to 415 3x3(~2 min rest)

    Deadlift
    3s up to 500x4(failed 5th due to grip slipping, it was going up though)

    +split squat, ham curls, calves and abs

    Gotta re-attempt 500x5 next week, I think I was just sweating too much
    Last edited by GaryRidgway; 06-11-2021 at 01:55 PM.
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  21. #21
    Registered User GaryRidgway's Avatar
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    6/13/21 - 208.4

    Paused Bench Press
    280x5(PR)
    270 3x5

    Overhead Press
    175x5
    145 2x8

    +pullups, dips, bis and rear delts

    First bench pr in years, feeling good. Overhead press feeling strong too.
    Last edited by GaryRidgway; 06-15-2021 at 10:22 AM.
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  22. #22
    Registered User GaryRidgway's Avatar
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    6/15/21 - 204.0

    Paused Squat
    435x5(PR)
    390 2x5
    350x5 high bar(default pr)

    Stiff Leg Deadlift
    405x6
    only could manage one set. I gotta stop drinking

    +leg curls(low effort)

    This may have been the hardest set I've ever done. Every rep felt like death
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  23. #23
    Registered User GaryRidgway's Avatar
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    6/16/21 - 206.0lbs bw

    Paused Bench
    Warmed up to 285x1
    255x8(paused pr)
    230x8,9

    Incline Bench DB Row
    95x10,9,8

    +machine press, delts, tris

    Not really into it. Skipped some stuff like lat pulldowns and biceps
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  24. #24
    Registered User EliKoehn's Avatar
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    Excellent squat! For feeling like death, you kept your composure quite well.

    Maybe one day I shall ascend to the ranks of those who can rep above four plates on the squat, but this is not that day...
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  25. #25
    Registered User GaryRidgway's Avatar
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    Originally Posted by EliKoehn View Post
    Excellent squat! For feeling like death, you kept your composure quite well.

    Maybe one day I shall ascend to the ranks of those who can rep above four plates on the squat, but this is not that day...
    Thanks man. If you're at 375 you can probably get there fairly quick. Look up Chad Wesley Smith talk about 90/90 breathing. That's something that helped me quite a bit recently.
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  26. #26
    Registered User EliKoehn's Avatar
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    Will do - and subbed.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  27. #27
    Registered User GaryRidgway's Avatar
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    6/18/21 - 206.8lbs bw

    Deadlift
    500x5
    530x3

    Safety Bar Squat
    245 2x8
    295x8

    +leg curls and abs

    Started with deadlifts instead of squat today. Felt strong. Also was my first time trying the safety bar. Felt really good.
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  28. #28
    Registered User GaryRidgway's Avatar
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    6/20/21 - 208.2lbs bs(time to cut for real)

    Paused Bench Press
    285x5(PR)
    272 2x5
    275x5

    Overhead Press
    177x5
    147 2x8

    +pullups, dips, bis + rear delts

    Every set was very hard today. I may just shoot to maintain while I cut for the next 4 weeks.
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  29. #29
    Registered User GaryRidgway's Avatar
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    6/22/21 - 202.4lbs bw(didn't eat yesterday due to hangover)

    Squat
    worked up to 500x1 paused(PR)
    425x8 not paused(PR but wanted 10)
    350x10 highbar also a pr

    Just left after squatting. I dread going to the gym lately and absolutely hate being there.

    I think this will be my last paused squat for a while. My ankle is more or less recovered.
    Last edited by GaryRidgway; 06-22-2021 at 10:03 AM.
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  30. #30
    Registered User GaryRidgway's Avatar
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    6/23/21 - 204.8lbs bw

    Paused Bench
    Worked up to 290x1
    260x7(PR)
    235x8,7

    Incline Bench DB Row
    100x8,8,7

    +machine press, pullups, bis and rear delts

    Gonna go lighter on bench for this day and do 10s for a little while
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