Two Days in a Hole

A long time fan of EliteFTS’ knee sleeves, I picked up a new pair to use in any Meet I do this year. I still get plenty of support from the ones I’ve used for years, but brand new ones should add a little pop and who knows, maybe get a few more pounds on my squat. Cheater! Cry out the uninformed. But my shiny new sleeves still have their new car smell as I have yet to remove them from the clear plastic package. I should probably at least try them on to be sure they’re the right size, but I don’t want to lose even a KG of squatting power from creasing them.

I didn’t write anything on my last session of the week, but it went pretty well. I did some ab work at home before I left for the gym as part of my general loosening up. I find that once I’m in the gym, I want to get after it and I just skip warming up at all, unless you consider squatting 3 or 4 reps with the bar a warm up. So I do a little mobility work at home to give my second dose of caffeine a chance to start swirling around my bloodstream. I keep an ab wheel in my closet and I can’t recommend picking one of these up any more vehemently. It’s essentially all I do for ab training now. Upon arrival at the gym, I did a lift I dread doing, but kept it light so it wouldn’t be as intimidating (I’ve gotten torn and frayed from this beast before).

Deficit Deadlifts

  • 195 x 6, 5, 4, 4

Paused Bench

  • 180 x 3, 2, 2, 2, 2

I was really pleased with these. Every rep was solid and I was comfortable with the pause.

I took Monday off and had a hell of a busy day doing non-lifting type stuff, then headed back this morning for some squat action.

High Bar Squats

I’ll be damned if that linear progression doesn’t just keep forcing you to lift more weight.

  • 260 x 3, 2, 2, 2, 2


  • 181.5 x 5, 5, 4

I got a wicked hamstring cramp in my first set, which was quite unexpected. You wouldn’t think just bending at the knee 90° would set that off.

My third week into my personally devised high frequency powerlifting program and so far, I’m giving it an A+.


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