Morning weight: 146lb
Here are some form check videos. Upper back is still rounding a bit much and I'm not using my glutes enough...
Deadlift Vol: 20,150lb Stiff-legged Deadlift Vol: 5,550lb ----------------------------------- Total Deadlift Vol: 25,700lb ----------------------------------- Deadlift INOL: 3.067434211
Morning weight: 144.6lb
Bench vol: 12,865lb Bench INOL Session 1: 2.342857143 Bench INOL Session 2: 2.643035714 --------------------------------- Bench INOL today: 4.985892857
Trying out something I came across /r/powerlifting: INOL (intensity in a given number of lifts). The basic formula is: # of reps / (100 - % of 1 rep max). My back squat 1 rep max is 295lb. So, for this session my back squat INOL is 20/(100 -135/295*100) + 15/(100-185/295*100) + 25/(100-205/295*100) + 25/(100-225/295*100) = 2.6440386. According to the video, I'm either training for a competition or I need to call 911... LoL. I haven't tested my front squat 1 rep max yet, so I'm not calculating my INOL for it. Here is my workout session.
Back Squat vol: 16,225 lb Front squat Vol: 2,025 lb --------------------------- Total squat vol: 18,250lb Back squat INOL: 2.6440386
Morning weight: 144.2lb
Mainly working on sumo form today. So, I'm going for lighter weight and lower reps but a lot more volume. This ensure that I can (at least try to) execute the proper movement without my form breaking down too much. Here is the workout session.
Sumo Vol: 22,575 lb
Bench vol: 9,015 lb Dumbbell bench: 3,430 lb
Morning weight: 146.4lb
squat vol: 13,800 lb pause squat vol: 5,550 lb --------------------------- back squat vol: 19,350 lb --------------------------- front squat vol: 3,510 lb --------------------------- squat vol: 22,860 lb
Morning weight: 146.4lb
flat bench vol: 19,785 lb (vol. PR)
incline bench vol: 1,900 lb
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total bench vol: 21,685 lb
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flat bench INOL (session1): 1.932857143
flat bench INOL (session2): 2.698511905
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flat bench INOL: 4.631369048
Morning weight: 144.4lb
Deadlift vol: 23,550lb (vol. PR)
Morning weight: 144.8lb
squat vol: 17,300lb bench vol: 74,70lb
Morning weight: 145.5lb
flat bench vol: 13,765 lb incline bench vol: 5,005 lb ---------------------------- total bench vol: 18,770 lb
Morning weight: 144.6lb
deadlift vol: 20,330 lb
Morning weight: 144.8lb
back squat vol: 18,385 lb front squat vol: 3,375 lb --------------------------- squat vol: 21,760 lb --------------------------- bench vol: 7,550 lb --------------------------- total vol: 29,310 lb
Morning weight: 144.2lb
bench vol: 9,635lb
Morning weight: 144.2lb
squat vol: 12,150lb deadlift vol: 17,700lb bench vol: 6,750lb --------------------------- total vol: 36,600lb
Morning weight: 144.2lb
Workout form check videos: https://www.youtube.com/playlist?list=PLZKSpah6NB5...
sumo deadlift vol: 24,750 lb (vol. PR) squat vol: 1,350 lb
Morning weight: 145.6lb
bench vol: 10,025 lb
Morning weight: 145lb
back squat vol: 18,695 lb
front squat vol: 2,025 lb
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squat vol: 20,720 lbMorning weight: 144lb
bench press vol: 11,040 lb
incline bench machine vol: 72,00 lb
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total push vol: 18,240 lbMorning weight: 143.8lb
deadlift vol: 16,175 lb
Morning weight: 145.8lb
bench vol: 17,850 lb pull vol: 10,280 lb -------------------- total vol: 28,130 lb
Morning weight: 143.8lb
Morning weight: 143lb
bench press vol: 13,150 lb pull-up vol: 1,430 lb curl vol: 3,000 lb tricep vol: 5,000 lb battle rope vol: 3,000 lb ball bounce vol: 500 lb -------------------------- total vol: 26,080 lb
squat vol: 10,620 lb deadlift vol: 20,975 lb ------------------------- total vol: 31,595 lb
Morning weight: 146.8lb
bench vol: 7035 lb pull vol: 1752 lb ------------------- total vol: 8787lb
Morning weight: 143.8lb