It's been coming for a while. I decided that HGM is just making me wish for it to be over. And while it's awesome to do something and stick with it, I'm man enough to admit I'm not into it. So like so many others, screw this, I'm doing my own thing. I've done enough reading, I know how to put together a decent routine. I have a beta of something I thought I'd implement after HGM. Well. You know what? Let's try it right now.
Right now, I want to focus in on some goals. Let's annotate them, off the top of my head, for posterity.
#1: Deadlift 315 lbs
There's many ways to do this, and there's no need to specifically annotate a long-term plan. That's right. Screw the plan. I'm too early in lifting to get caught up in things like that.
#2: Stop being shitty at pull-ups.
That's right, I DO have upper body goals. Pull-ups have been a weakness, so I intend to attack it. I'd like to do sets of ten, and pop off singles with a 45 lb plate attached to me.
#3: Shoulder Press 50 lb dumbbells.
As for overhead pressing, it has both physical hypertrophy aspects I like, and I just like being able to overhead press. Also, I understand that overhead pressing can help your bench, as your shoulders kick in heavily during benching. I know I've been accused of having a weenie bench press. : D
#4: Eat.
It could easily be #1, but if I'm going to attack the weights, I better attack the trough. I can get the frequency thing down, but I think it may come down to how much pre-sleep cottage cheese I injest. No gain on the scale, no gain in the mirror.
#5: Squat 275 lbs
Oh yeah, want to pad that, too. But that's not too imperative, I'd rather work on my work set weight. Can you say squats supersetted with lunges?
#6: Rest for a full week every 3-4 months.
Plan it. Do it.
#7: Keep iron portion of lifting to under an hour.
I don't necessarily mind if I take a little longer to add some stretching, but if I'm taking over an hour for the lifting portion of my workout, I'm taking too long. I consider the "iron" portion to be from the moment I walk into the weight room, to the last rep of any set, even if it's dinkie shoulder accessory work. Stretching is more of a cool-down, and moments away from post-workout nutrition.
#8: Keep a rotation of unilateral work.
Something I want to try is a one-armed DB shoulder press. Lunges will be around, as well as bulgarian split squats.
#9: I know I'll be using mostly compound exercises, but this is just a mental note that if I add any isolation, not to go overboard.
#10: Have fun. I want to run any of my phases for three to six weeks. Why three? If it sucks, better ditch it. Lifting is my time. For all the dick-waving, if I didn't genuinely enjoy lifting, I wouldn't do it.
Oh wow, ten things. I am awesome. I suppose it's good to annotate for personal and public reference those dick-waving personal bests. Though, personally, I like waving my balls.
I don't need to say anything else, unless there's any questions. I have this tendency to overexplain myself incessantly. Enough talk. It's time to pick up heavy shit!
good luck on your list of goals man! This reminds me of a "cool-tip" from T-nation, and that is to simply train to what your goals are. . . . I think it was Dan John or Staley that said it.
I think I need to do kinda the same kind of thing. Make a list of goals and simply train to meet those. It seems that I have the hardest time sticking to a program. I think I have some kind of weightlifting program A.D.D. or something.
I've seen your posts and you seem very intelligent about weightlifting. My guess is if you switch it up and go 'heavy' you will set PR's of 20% more within two months. I think you have put in enough time on HGM.....just my opinion..
Awesome Timmy! Great goals you have set for yourself and I have no doubt that you will achieve them. Best of luck. I look forward to reading about your new lifting journey.
Jenn
__________________
"My darling," she said at last, "are you sure you don't mind being a mouse for the rest of your life?"
"I don't mind at all," I said. "It doesn't matter who you are or what you look like so long as somebody loves you."
I think you would make awesome progress just doing a few movements a workout.. like 3-4, and doing multiple working sets of them. Deadlift once or twice a week, squat every week, and bench every week. Plus, eating a lot of food. You don't look fat at all in any of the pictures you posted, and i think you would be well suited with lots of food, NOT worrying about eating lots of cottage cheese, but lots of pretty clean calories. I think you would get all your goals in no time doing this.
Good luck dude, Your last log was awesome. Your pull will move up quick if you focus on it. Good luck re the 100 lb challenge also!
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Superset C
Neutral-Grip Face Pull: 12 @ 30 lbs; 12, 12 @ 40 lbs
DB Shoulder Press To Raise: 12, 10, 10 @ 15 lbs
current bodyweight: 159.2 lbs (+1 lb; weekly average of 158.85 lbs)
Tank: What do you need, besides a miracle?
Neo: Chins. Lots of chins.
Ha ha. I don't think three sets of chins is enough to make a difference. So I'm doing ten sets of chins. (And dips.) I'm not worried about any rep range, because I can't do enough with my own bodyweight. I do the superset, write down what I did, take two breaths, and do the next superset. I'm guessing I averaged 75 seconds rest. I don't have a watch on me. My basic goal is to just use density and volume to force some growth. I annotated the volume, because it's useless to compare day-to-day chin progress, as my weight will always be changing. So, I'll compare workout-to-workout volume. If I can do more volume in the same ten sets, then I've improved.
I overestimated the weight for both push presses and rows. But the push presses, I should rebound quickly. For one, my lats were a little tight after all those chins. I'll have to stretch a little, and do a warm-up beyond just the bar for push presses. I know I can do better.
Those face pulls were fun. I felt it in my rhomboids, and somewhere in my upper trapezius. As for the other exercise, that's personal indulgence. That's my idea of isolation! One thing that always struck me as odd about lateral raises is that you can't go above parallel. DB shoulder press to raise, or whatever I should call it, lets me use more weight for an eccentric contraction, and moves it through a greater range of motion. I like that.
Total time after stretching was around 58 minutes. I am pleased.
Adjustments: Do a more proper warm-up for push presses. That's about it.
current bodyweight: 158.6 lbs (-.6 lb; weekly average of 158.9 lbs)
I'm eating right now, I swear.
I remember the trouble I had with snatch-grip deadlifts. The point of those are to get you closer to the floor. The side-effect is that it throws off my grip. I end up feeling rather awkward.
Anyway, my problem is off the floor. Or so it feels. If it isn't, well, no harm in working the floor. Range of motion equals good. I was puzzled at first what to use as a platform. The little platforms they have around are all about a foot tall. That places the bar below the floor for me. That's too much depth. I considered using 45 plates, but they weren't stable enough. Then I remembered the little.. I don't know what to call them. Those little platforms people use for dinky cardio workouts? Yeah. That placed the height at around 6 and a half inches. I didn't have a ruler on me, I just marked off where it was on my arm, so I could later measure it. I'm smart like that. That placed the bar above my toes
One thing I wanted to make sure I didn't do was bounce the weight. I considered standing up after each rep, but that just threw off my rhythm, and my grip. So I just paused for a second at the bottom of each rep. Not even a second. Just long enough that there was no bounce.
I could have done more weight, but I wanted to make sure I was pulling with good form. Well, relatively good form. I felt it in my quads during the initial few inches. Given that I've never really done high-set, low-rep training, I think patience is important. As opposed to fearlessly putting on as much weight as I can for a ruple and risking a drop in form. I also declined to try a single at the end.
By the middle of my front squats, I was tired. Which kind of motivated me, because it meant I had to keep pushing. I dropped the weight after the second set, because my form was faltering. I don't want my chest to drop.
I've never done rack pulls before. I had the bars just below my knees. I picked 275 lbs, because I've done RDLs with it. My grip was fine - I was just surprised at how hard it was to get that initial pull. That's a lot of energy from a dead-stop! I'm thinking, given my goals, maybe I shouldn't be doing it for multiple reps. Since I'm doing it for grip-strength, I COULD just pick up the bar and stand with it.
Also, no matter how gently you try, lowering the bar down to those damn safeties in the squat cage always makes a loud crashing noise. Something else. During the lift portion of the rack pull, I felt like my lats were contracting like crazy.
I picked 50 lbs for farmer's walks, because I recalled how hard lungeing with 50 lbs was. I thought I'd just measure it by laps, but there was a spin class. Uh. I tried walking halfway and walking back. My forearms burned earlier during the second set. And the third set, I had to put it down before getting back to the cage. I could just grab the dumbbells by the rack, stand there and watch the nearby clock, and put the back down. Which is sure to get me even more odd looks than I normally get.
Including the time it took me to figure out how to make a platform, I ran over 70 minutes. Maybe 75, I can't remember. While I know 60 minutes isn't some magical number when cortisol levels rise, I'd prefer to keep my workouts shorter and intense. If I run over too long next time, too, then I'll drop back my front squat sets or something. Or maybe my rest periods were too long. I don't have a stopwatch. Short rest periods require me to just haul ass, but longer rest periods are harder to pull off - as in avoiding resting TOO long. I don't need three minute rest periods, I'll see if I can keep it to around two minutes. Oh hell, I'll just try to track the more next time.
On a side note, my rep choice. People do 5 reps (5x5), and people do triples (8x3 or 10x3), but I rarely see anybody do ruples. (Or is it quads? As in, quadruple.) I didn't want to do 5x5, and I wanted to save triples for a later point. Between triples and 5 reps is the ruple. So there I am. That, and I thought 8 sets would be too exhausting right now. If I did 8x3 or 10x3, I probably wouldn't do much else. I wanted to be focused each set.
Oh. And. My chest and my lats are sore as hell. Those dips didn't phase my triceps at all. Overhead stretches feel soooo good right now.
Adjustments: Deficit Deadlifts move to 195 lbs. I'll try the front squats again at 155 lbs.
current bodyweight: 159.4 lbs (+.8 lb; weekly average of 159.1 lbs)
I thought I'd just pound out the basics, because I wasn't making any pull-up progress with just three sets. Sigh.
Okay. I had to stop after my chins`n`dips because I felt something odd in my shoulders when I did any movement. I was still sore from Wednesday, but I had three nights of sleep, and two full days of good eating. I thought I would have recovered. My performance will rebound.
Anyway. I think what did it was I accidentally hit failure on that last dip. Normally I jump up, hold my lockout for a second, and lower myself down slowly. I jumped out, and kind of came back down? I didn't feel anything odd. I cursed internally and said, "Get back up." This is partly why I'm choosing dips over bench. If you fuck up that last set of presses, you got a bar on your chest. Dips, you can will yourself into one more rep.
I was warming up for push presses, and my shoulders felt odd. I did some light overhead presses with dumbbells to see how it felt. I didn't like it. I thought I'd just do my rows, but that didn't feel right, either. So I stopped the workout.
It pisses me off, more than anything else. I thought what I needed was a swift kick in the ass, just pound out the basics. Nothing too fancy. Maybe will myself a little bit, have some determination. Like that how I got three reps on that sixth set of chins, after getting two on the previous. That was all will. My upper body is weak. I want to show everybody that if you open your mouth at me, I'm going to shove my hairy nutsac in it. Never mess with a man with an inferiority complex.
I was going to do my lower tomorrow, and then lift again Tuesday/Wednesday, and Friday/Saturday, so I can get back to MondayTuesday and FridaySaturday. Instead, I think I'll push my lower until Monday, and then wait until Friday/Saturday to do my upper again. Amusingly, my lower body was barely sore yesterday. Go figure.
I could lower it to 8 sets. Maybe it's overkill, I don't know. Doing more pull-ups is more of an endurance feat than a strength feat, so adding weight isn't useful right now. Right now, at least.
I've been thinking about The Basics. As in, just pounding out the basics. Which makes me wonder just how I got to this point in the first place. I'm coming up at a point where I started tracking all my workouts a year ago. Last year, on this day, this was my workout:
Aside from the fact that I had silly isolation exercises (shrugs, adductor/abductor, hamstring curl, etc), what pops out at me was that I was squatting and deadlifting 95 lbs. Which makes me wonder how I did it. Was it all just n00b gains? According to my logs, by March 10th, I was squatting 135 for 3x9, and deadlifting 115 for 3x6.
A month later.. What the hell? Man, my memory is bad. I knew I toyed with overhead squats, but I don't remember actually doing them for a month. Just the bar, maybe 55 lbs. Yes! Now it's coming back to me. Think this was when I figured out how to nail Romanian Deadlifts, starting with 115 lbs for 3x10, working my way up to 165 lbs for 5x5 in one month's time. This was back when I wasn't so concerned with sets and reps. If I did more reps, I'd do less sets. If I did less reps, I'd do more sets. Same day, May 9th, I have marked that I squatted 175 for 5x5. What the hell? I wonder how my form was.
I remember the time I hit failure on front squats. I was trying 5x5, and I hit failure on the second rep of the fourth set. Logs indicate it was May 14th. I was front squatting 125 lbs.
I made a lot of progress in a relatively short amount of time. So naturally I'm a little frustrated when it's February 2007 and I just haven't made that kind of progress again. But how? Maybe some of it was n00b gains. Neural inhibition and such. My programs were relatively simple then. What carried me through May and June was more or less an A/B full-body split. I'd do a squat variation one day, do a deadlift variation the other, toss in a upper body push and pull, and that was that. Yeah, there was some other crap in there, but I remember how I set it up.
I guess I'm scared. It pissed me off that I couldn't pull 255 last December. Three attempts, and I couldn't do it. Did I not warm-up properly? Did setting a squat PR exhaust me? I don't know. I don't want to think that I just randomly peaked and that's that. Then again. That month of June, I'd deadlifting all month. I haven't done any deadlift-specific stuff in a long time.
I'm thinking about the leg days that HGM had. Did I get stronger? I don't know. Did I bust my ass? Absolutely. Maybe if I had been eating more, I would have grown. Maybe supersets will be useful at some point. They're fun. They make me feel like I'm killing myself. But strength? I don't know.
It pisses me off that every other person who has done Phase III of HGM ended up loving it and made good gains, meanwhile I was just spinning in circles. That pissed me off! I thought for sure I'd break my PR. That never happened. But if I remember correctly, it wasn't my legs that gave out, it was my grip. Snatch-grip destroys your ability to hold the bar. I rack pulled 275 lbs the other day, and my grip was just fine, damn it. (Actually, the reason I picked 275 lbs is because I've RDLed it.)
The basics. I didn't get those gains by thinking too hard. I didn't get them by doing more sets than I needed. I'd walk in excited every single day because I knew I was going to do something I'd never done before. If that doesn't make you excited to lift, you better check your pulse. I need to keep this all in mind. I don't need to overkill myself every time I lift. Stimulate, don't annihilate.
Deficit deadlifts. 6x4 @ 185 lbs. All very good, clean reps. Part of me wonders if there will be some neural inhibition which will hold me back, since I'm doing straight sets. The body likes to become more efficient at things. But that's overthinking. In fact, I'm doing the opposite. I'm lifting below where I normally deadlift, so I'm getting greater range of motion. A month from now, when I go back to the floor, I should pull at least 10 - 20 lbs more than what I'm deficit pulling. 195 lbs. 205 lbs. 215 lbs. 225 lbs. I own those numbers. 235 lbs. And finally 245 lbs, the number that is mocking me. I shouldn't even mark it as a double, I know I bounced that second rep a little. But when I break that PR and pull 255, it won't be a single. It'll be for reps, from a deficit.
This is really what's on my mind lately. I usually just keep it to myself because I know 99% of my friends wouldn't have a goddamn clue what I'm talking about.
BB Front Squat: 4 @ 95 lbs
4, 4, 4, 3 @ 155 lbs (No drop in weight)
current bodyweight: 159.6 lbs (+.2 lb; weekly average of 159.2 lbs)
I find the first pull is the hardest. After that, it's like my body is "set", and the subsequent reps aren't nearly as hard. They're all clean reps, I pause at the bottom for a split second to ensure I don't bounce the weight. I can do more weight, but I'd rather be patient. Nice and slow. No singles.
That 155 lbs felt lighter than it did a few days ago. I swear. I remember when having near-bodyweight on the front of my shoulders felt heavy. I also don't feel it in my wrists at all. Though, that's partly due to the low reps. Stopped at three on the last set, because my shoulders weren't staying up. I won't sacrifice form.
Ten work sets. That'll do. I decided that while rack pulls and farmer's walks are awesome, they're not something I need right now. I'm better off shortening my workout. Moreover, I don't need gripwork at all right now. Maybe I'll try doing my sets with an overhand grip, rather than alternating grip.
Adjustments: Upgrade deficit deadlifts to 205 lbs. Let's see how far I can take this before I start grinding out reps. Keep front squats at 155. I'll get it next time.
Awesome job Tim BB Front Squats are my Arch Nemisis. I have avioded them like the plague until recently and have found them to be a great challenge. I suck at them so I suppose that is why I stayed away from them but they definitly are a great addition to my squat regiment.
__________________
Never underestimate the predictability of stupidity.
Supposedly there's a good amount of cross-over from front to back squats. Front squats are going to be critical for me, as I tend to squat in a way that uses more of my glutes than my quads. With all the posterior chain work, I have to make sure my quads don't lag.
Superset B
DB Shoulder Press: 4x4 @ 35 lbs
One-Armed DB Row: 6, 6, 5, 5 @ 50 lbs
Superset C
Neutral-Grip Face Pull: 3x12 @ 50 lbs (+10 lbs)
DB Press to Raise: 12, 11, 10 @ 15 lbs
current bodyweight: 160.8 lbs (+1.2 lb; weekly average of 159.6 lbs)
Dropped the chins/dips to six sets, so I have ten (super)sets total for upper body, which would be the same as the lower body. I have a thing for numbers.
I made sure to pause when I locked out for dips, and lower myself under more control. I held off today's workout until today to make sure I didn't do anything to my shoulder. Felt fine, so all systems go.
I ran into that chick from Kinesiology again. She asked me to spot her while she - wait for it - did BB curls while standing on one leg on the flat side of a bosu ball. She said, "Please don't let me fall." I wasn't about to point out the inanity of the exercise. But I figure, as least she wasn't trying to squat on it. She was just trying to work on her balance. (And my balance is shit.) If anything, I'd get on her for doing curls. *smirks* Anyway, the extended rest periods made my last two chins`n`dips feel harder for some reason.
BB push presses bothered my shoulder after chins`n`dips, so I thought I'd switch to dumbbells. I was actually aiming for 6 reps, but I uh, couldn't do more. I considered lowering the weight, but I had a suspicion I could maintain four reps.
Something new happened during rows. I actually was able to six for the third and fourth sets with my left arm. When the hell did my left side get stronger? I'll refrain from doing unequal reps in the future, I was just curious whether I could do it or not.
Face pulls feel nice. For DB press-to-raise, I tried to do a three-count lower, and then try to hold it for a split second while completely horizontal, before continuing a controlled descent. I've been saying 'basics', but you gotta have your wankable exercises.
Looking forward to pulling 205 lbs from a deficit on Saturday. After that, I should be able to go back to lifting four days a week. I prefer doing the lower day on the second day, as it lets me gorge myself that day and the day after.
And damn it, I'm staying above 160 lbs this time. I won't garbage-can bulk, but I'll try to gain as much as I can before the summer. No, no cutting. I'll just maintain.
Adjustments: I'll probably increase the face pulls again. Otherwise, I think I have the upper day the way I want it for the next few weeks.
current bodyweight: 161.2 lbs (+.4 lb; weekly average of 160.25 lbs)
My ass is sore.
Consistently, the first pull is the hardest, and the subsequent three reps are better form. Hrmmm.
It was only an extra 240 lbs in volume, but I felt more tired after I finished the deadlifts. It's funny how I really don't start sweating until I squat. My rest periods were probably closer to three minutes than I'd admit. I'd go get a drink of water, which usually takes about a minute. I'd write down a 4 and pace back and forth for a minute, eye on a clock. Then I'd stand on the platform and fidget for probably another minute. Heh.
You know, I thought I'd be involving my quads more. But after the first rep, I really have a high stance, I just bend down lower. My back feels okay, I've trained myself to keep my back pretty straight and stable. Maybe one of these days I'll try doing a video, albeit my camera doesn't do videos all that well. After each set, I felt it at the top of my glutes.
I was getting tired into those front squats. So glad I lowered it to four sets, makes it mentally easier to go through. Just grind them out. My elbows were dropping more than they should. Damn it.
Adjustments: Level up Deficit Deadlift to 215 lbs. Steady as she goes. If there's any weak spots on my posterior chain, good old fashioned deadlifting will knock them out in the process. There's no way in hell I'm going to front squat 165 lbs for 4x4. I could try 4/2/4/2, or 2/4/2/4. Wave-loading rules.
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
The word always confused me, because when I first ran across it, it didn't describe at all what it is I do. I came to Open Diary because it seemed like an effective way to store all my writings. At most, it's just a journal. At worst, it's a giant excuse to fuck with my readers. I love doing that.
Oh, nevermind. It's kind of how I get annoyed at the word "emo". I graduated high school, and they invent a new social stereotype. It took me a while to "get" it. I usually just pretend it doesn't exist. OH WOW, I'M GOING TO WRITE A BLOG, EVERYBODY READ ME. Lick my nutsac.
I should give you fair warning that I'm growing more arrogent with age. I miss back when I'd get accused for being wise beyond my years.
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Superset B
DB Shoulder Press: 2 @ 15 lbs; 4x5 @ 35 lbs (+1 rep, all sets)
One-Armed DB Row: 6, 6, 5, 5 @ 50 lbs
Superset C
Neutral-Grip Face Pull: 3x12 @ 60 lbs (+10 lbs)
DB Press to Raise: 12, 11, 11 @ 15 lbs
current bodyweight: 162.6 lbs (+1.4 lb; weekly average of 161 lbs)
I wasn't expecting to hit five for all sets of shoulder press. I noticed I have issues with the first rep. So as soon as I clean the weight up, I start pressing. That gets a rhythm going. I don't know if it made a difference, but I did it a quick warm-up with 15 lbs, just pressing twice. Maybe I'll do that again. Hrm, I should annotate that. :: adds ::
I felt a tweak in my right shoulder every time I rowed. I don't know. I went slow and made sure my scapula and my torso were stable. :: shrugs :: I could do a warm-up for rows, too?
Adjustments: Content. I'll go for it and see if I can hit a full 4x6 for shoulder press. I just felt a lot stronger today than I did last Thursday.
current bodyweight: 162.4 lbs (-.2 lb; weekly average of 161.75 lbs)
Okay. Ow. My ass is still a little tingly. Not my lower back, not my hamstrings, not my quads, my ASS. I've gotten used to my ass hurting a little after deadlifts, but not like this. After the first set, my ass screamed "OH GOD, WHAT ARE YOU DOING TO ME?" I kept walking between sets to maintain venous return. Each first rep was a grinder, while the proceeding three reps were noticably easier.
After the fourth set, my ass was hurting too much. So I stopped. Stimulate, don't annihilate. Typically my warm-up set for front squats makes my ass feel better. I went really slow today, but it didn't make much difference. I went lighter, as my ass wasn't cooperating with me. Stretching afterwards felt REALLY good.
Adjustments: As I've been pointing out, the subsequent reps don't bother me. I figure it's an easy way to add volume without going overboard. It's just a matter of whether I can pull 225 from a deficit once. Maybe I will, maybe I won't.
Today's Workout:
Okay. Ow. My ass is still a little tingly. Not my lower back, not my hamstrings, not my quads, my ASS. I've gotten used to my ass hurting a little after deadlifts, but not like this. After the first set, my ass screamed "OH GOD, WHAT ARE YOU DOING TO ME?" I kept walking between sets to maintain venous return. Each first rep was a grinder, while the proceeding three reps were noticably easier.
After the fourth set, my ass was hurting too much. So I stopped. Stimulate, don't annihilate. Typically my warm-up set for front squats makes my ass feel better. I went really slow today, but it didn't make much difference. I went lighter, as my ass wasn't cooperating with me. Stretching afterwards felt REALLY good.
Adjustments: As I've been pointing out, the subsequent reps don't bother me. I figure it's an easy way to add volume without going overboard. It's just a matter of whether I can pull 225 from a deficit once. Maybe I will, maybe I won't.
This reads like a jailhouse romance. Good work! I have not really done deficits properly, just one time I did them with 35's instead of 45's, for a slight deficit.
__________________
it won't give up, it wants me dead, goddamn this noise inside my head
5'8" 153 lbs 29 y/o male from Canada, eh?
BP: 145x4, DL: 355x1, Squat: 235x1, Front Squat 185x1
Timmy: The Quest for 315
Good work! I have not really done deficits properly, just one time I did them with 35's instead of 45's, for a slight deficit.
Linear Mode
