Journals look good , Kane. Can't wait to see how you progress your numbers.

Ugh, I hate the front squat !

Thanks Hardgain and TALO. I'll try not to disappoint with my progress :D

word. good shit. ill be keeping tuned

If your happy, then I"m happy, just dont disapoint yourself and we are all good homie. I have no doubt you'll do stellar with this setup.

x two. I see big numbers in your future.

Thanks again guys :D

That's perfect. That's all you need to do. This is why people get stuck in these ruts and they leave all sorts of valuable things off the table thinking everything is an all or nothing deal.

You know, you are looking for a training effect. That's all. You can't do an exercise justice by just throwing in and trying to load the hell out of it only to dump the in a few weeks because it hurts to bad or whatever. It reminds me of my "learn the lifts" thread.

Good on ya, Kane, exactly how to get things done, in my book.

:D You CAN learn a thing or two on this forum afterall. Thanks E

Friday October 17

179lbs

Close Grip (CG) Bench
185x3
185x3
185x3

Regular Grip Bench (Backoff set)
185x5

Bench has never been my forte, and I've never been able to get it back up to where it used to be (see sig). But it doesn't really bother me, I'm still getting a training effect and that's all that really counts, strength will come.

Deloaded Rows
185x7, 180x7, 175x8, 145x10

Felt strong on these. The 145x10 is purely for hypertrophy and a bit of extra lower back endurance. Next week my rows will probably be 185x8, 180x7-8, 175x8, 145-150x10. Nice and steady progression, a rep here or 5lbs there. I'll crush PR's on my maximal exercises, not my assistance ones. :D

Facepulls
90x 10 reps x 3 sets

Neutral Grip DB Press
65x10x3

I forgot to mention these points earlier and I feel it is kind of important.

All these reps are clean reps with tight form, rarely will I succumb to my animal instincts and load the bar up for a rep with poor form. My form may be a bit sloppy on occasion (understandably so) but its never gawd awful or dangerous. I'm doing maximal work and not gunning for an all out PR everyday (though they will happen), there is a difference :D.

This setup is based on strict 'principles' but very loose and flexible 'programming'. In english, that means I can do whatever I want at any given time, so long as it follows the 'principles of maximal strength training' and common sense lol.

Nice work Kane. I like the setup and attention to form. The strength and endurance will come, even faster with good attention to form. Take care. :weights: