Morning weight: 146lb

  • Squat: 1x10x135lb
  • Squat: 3x5x185lb
  • Squat: 3x5x205lb
  • Squat: 3x5x225lb
  • Front squat: 1x10x135lb
  • Front squat: 2x5x155lb
  • Front squat: 1x6x155lb
  • Wide grip pull-up: 5x10

Decided to take a deload day to give me lower back a bit more active rest. So, I cut most of the sets down to 3x5 instead. Today's workout felt really good. My squat form is getting better. Slowing down the descend has helped me tremendously in stabilizing in the hole. Another cue I learned was to tighten my lower back as I come up, almost to a point where its rounding a little (but not actually rounded). This ensured my whole back was tight and straight and made sure my core was stacked coming out of the hole. I felt a lot more powerful this way and my lower back was no longer the dominant driver (my whole body was driving the squat). Overall, I'm pretty happy with today's session.



Squat vol: 10,575lb
Squat INOL: 1.710457251
Front squat vol: 3,675lb


More submissions by d. for Six Pack Shortcuts

#Squat

  • 135x10
  • 185x5
  • 205x5
  • 225x5
  • 245x3
  • 275x1x2
  • 225 back was killing me from yesterday's deadlift session...

#OHP

  • 65x10
  • 95x7x5

#Hip Abductor Machine

  • 120x15x3
  • 130x15x2

#Leg Extension

  • 115x10x5

#Hip Adductor machine

  • 190x10x5

#Leg Press

  • 180x20
  • 270x20
  • 360x20

#Ez-bar Curl

  • 40x15x3

#Bench

  • 135x5x2
  • 185x5x2
  • 205x2x2
  • 205x3x3
  • 205x2 day w/ compression cuffs
  • 135x5x2
  • 205x3x4
  • 205x2 night

#Deadlift

  • 135x10
  • 185x5
  • 225x5
  • 275x5 beltless
  • 315x5
  • 365x3x3
  • 335x5
  • 335x3 night

#Cable Rope Overhead Triceps Extension

  • 110x10x3 morning

#Wide Grip Pull-up

  • BWx10x2 morning

#Cable Cross Front Lateral Raises

  • 20x10x3 morning

#Ab Crunch Machine

  • 185x20x2 morning

#Cable Rope Triceps Extension

  • 100x12x3 night

#Cable Face Pull

  • 100x10
  • 110x10x2 night

#Pec Fly machine

  • 120x10x2
  • 120x15 night

#Bench

  • 135x10
  • 185x5x6

#Cable Low Row

  • 105x15
  • 120x15x2

#Plate-loaded Row (Upper Wide Grip, 2-Arm Pull)

  • 180x10x3

#Lat Pull-down

  • 105x10
  • 120x10x2

#Cable Rope Overhead Triceps Extension

  • 90x12
  • 100x10
  • 120x10

#Cable Rope Curl

  • 80x15
  • 90x12
  • 100x12

#Suspended Leg Raises

  • BWx20x2

#Squat

  • 135x10
  • 185x5
  • 205x5
  • 225x5
  • 245x5
  • 275x3
  • 295x1
  • 305x1 PR

#Pause Squat

  • 225x5x4

#OHP

  • 65x10
  • 95x7x4
  • 95x10

#Leg Press

  • 180x20
  • 270x20
  • 360x20
  • 450x10

#Ez-bar Curl

  • 40x15x2
  • 40x20

#Leg Curl

  • 64x10
  • 80x10
  • 95x10

#Rock Grip Pull-up

  • BWx10x2

#Bench

  • 135x10
  • 175x10x2
  • 175x8x2
  • 175x7x2
  • 175x3

#Bench w/ SlingShot

  • 175x3

#Deadlift

  • 135x10
  • 185x10
  • 225x10
  • 275x10
  • 315x8x3

#Cable Rope Overhead Triceps Extension

  • 80x15x2
  • 80x20x3

#Squat

  • 135 x 10
  • 185 x 5
  • 205 x 5
  • 225 x 5
  • 245 x 5
  • 275 x 3
  • 295
  • 245 x 5 x 2
  • 245 x 3 x 2

#Incline Bench

  • 95 x 10
  • 135 x 5 x 3

#Plate-loaded Seated Calf Raises (Cybex Machine)

  • 70 x 20
  • 80 x 20
  • 95 x 14
  • 95 x 15 x 2

#Ez-bar Curl

  • 50 x 10 x 2
  • 40 x 15 x 3

#Cable Face Pull

  • 60 x 15
  • 80 x 15
  • 90 x 15

#Bench

  • 135x5x2
  • 205x2x4
  • 205x4
  • 205x3

#Deadlift

  • 135x10
  • 185x5
  • 225x5
  • 275x5
  • 315x5
  • 365x5
  • 335x5x3

#Cable Low Row (Hoist Machine)

  • 115x10x4
  • 115x15

#Cable Curl Striaght Bar

  • 60x15x3

#Pec Fly machine

  • 120x10x3

#Bench

  • 135 x 5 x 2
  • 185 x 5 x 2
  • 205 x 2 x 4

#Bench w/ SlingShot

  • 205 x 3 x 3

#Cable Rope Overhead Triceps Extension

  • 110 x 12 x 3

#Cable Rope Triceps Extension

  • 110 x 12 x 3

#Cable Cross Front Lateral Raises

  • 20 x 30 x 3

#Ab Crunch Machine

  • 185 x 20 x 2

#Squat

  • 135x10
  • 185x5
  • 205x5
  • 225x5
  • 245x5
  • 275x5
  • 225x5x3

#OHP

  • 65x10
  • 95x5x4
  • 95x10

#Stiff-legged Deadlift

  • 135x15x3

#Ez-bar Curl

  • 40x10
  • 50x10x3

#Leg Press

  • 180x20
  • 270x20
  • 360x20

#Cable Face Pull

  • 120x10x3

#T-bar Row

  • 50x10
  • 75x10x3

#Bench

  • 135x5x2
  • 185x5x7

#Deadlift

  • 135x10
  • 185x10
  • 225x10
  • 275x10
  • 295x10x2
  • 295x5

#Cable Rope Overhead Triceps Extension

  • 100x15x3

#Cable Rope Curl

  • 100x15x3

#Cable Pull-over (Wide Grip)

  • 80x10
  • 100x10
  • 110x10x2

#Neutral Grip Hang Leg Raise

  • BWx10x2

#Squat

  • 135x10
  • 185x10
  • 205x8
  • 225x5
  • 245x3
  • 275x2
  • 205x8x4

#Wide Grip Pull-up

  • BWx10x3

#Plate-loaded Row

  • 90x20x3

#Cable Face Pull

  • 110x15x3

#Hip Adductor machine

  • 190x10x3

#Hip Abductor Machine

  • 120x10x3

#Bench

  • 135x10
  • 175x10x3
  • 175x8x2
  • 175x7
  • 175x4
  • 155x5

#Deadlift

  • 135x10
  • 185x10
  • 225x10
  • 275x10

#Cable Rope Overhead Triceps Extension

  • 80x15x4
  • 80x20

#Lat Pull-down (Hoist Machine)

  • 115x10x3

#Cable Cross Back Lateral Raises

  • 20x20x3

#Squat

  • 135 x 10
  • 185 x 5
  • 205 x 5
  • 225 x 5
  • 245 x 3
  • 275 x 2 x 3
  • 245 x 3 x 4

#Incline Bench

  • 95 x 10
  • 135 x 6 x 4
  • 135 x 8

#Cable Face Pull

  • 110 x 10
  • 120 x 10
  • 135 x 8
  • 120 x 10 x 2

#Cable Low Row (Hoist Machine)

  • 115 x 12
  • 115 x 15 x 2

#Seated Leg Curl

  • 110 x 15 x 3

#Leg Extension

  • 130 x 10
  • 115 x 15 x 2

#Bench

  • 135x5x2
  • 185x5x3
  • 205x2x3
  • 205 morning
  • 135x5x2
  • 205x2x2
  • 205
  • 205x2
  • 205x3
  • 205x2 night

#Cable Rope Overhead Triceps Extension

  • 110x12x3

#Cable Rope Curl

  • 110x12x3

#Cable Cross Front Lateral Raises

  • 20x20x4

#Deadlift

  • 135x10
  • 185x5
  • 225x5
  • 275x5
  • 315x5
  • 335x5
  • 355x5
  • 315x5x2

#Pec Fly machine

  • 120x10x3

#Dip Machine

  • 165x15
  • 195x15
  • 225x12
  • 240x10

#Ab Crunch Machine

  • 185x10x2

#Preacher Curl

  • 80x15x2

#Side Leg Raises (each leg)

  • BW x 20 x 3

#Rerverse Leg Crunch

  • BW x 40 x 3

#Legs-up Crunch

  • BW x 40 x 3

#Dumbbell Incline Bench

  • 45 x 10
  • 50 x 10
  • 55 x 10
  • 60 x 12 x 3

#Cable Rope Overhead Triceps Extension

  • 100 x 12 x 3

#Squat

  • 135 x 11
  • 185 x 5
  • 205 x 5
  • 225 x 5
  • 275 x 2
  • 225 x 5 x 4

#Seated Leg Curl

  • 100 x 10
  • 140 x 10 x 3

#Leg Extension

  • 115 x 10
  • 115 x 15
  • 130 x 10 x 3

#Wide Grip Pull-up

  • BW x 10 x 4

#Bench

  • 135 x 5 x 2
  • 185 x 5 x 5 slight pause

#Bench w/ SlingShot

  • 185 x 8

#Deadlift + 30lb Bands

  • 135 x 10
  • 185 x 5
  • 225 x 5
  • 275 x 5 x 3

#Cable Face Pull

  • 100 x 10
  • 100 x 10
  • 120 x 10 x 3

#Cable Low Row Wide Grip (Hoist Machine)

  • 100 x 10
  • 115 x 10
  • 130 x 10

#Cable Low Row (Hoist Machine)

  • 115 x 10 x 2

#Wide Grip Pull-up

  • BW x 10

#Squat

  • 135x10
  • 185x5
  • 205x5
  • 225x5
  • 245x3
  • 275x1x2
  • 245x3x2
  • 225x5x2

#Incline Bench

  • 95x10
  • 135x5x4
  • 135x8

#Rock Grip Pull-up

  • BWx10x2

#Cable Cross Back Lateral Raises

  • 20x20x3

#Hip Abductor Machine

  • 100x10
  • 120x10
  • 140x10

#Hip Adductor machine

  • 190x15x3

Six Pack Shortcuts

Jokes on you. There are NO shortcuts. Get six pack or die trying.

daily from 2015-02-10 to 2016-03-01