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255lbs Box Squat EASY AF (Voodoo's Gym Log)

TOPIC: 255lbs Box Squat EASY AF (Voodoo's Gym Log)

What 25% Bodyfat ACTUALLY Looks Like (Voodoo's Gym Log) 15 Jul 2019 15:07 #319335

Hello,

See above post for my training log update, I've posted what my volume days look like along with my current strength levels and form critique.

I wanted to make this post because @breakthechains made a comment about under estimating my body fat which I've been guilty of too. Let's face it, the vast majority of us are underestimating our body fat so because of this, I wanted to post a few pics under different lighting and of me sitting down so that everyone can see what 25% bodyfat actually looks like.

Also, this post will serve as a physique bench mark so that we have something to compare to once the year is over.

IMHO, I think I look leaner and a lot better than what the generic charts that float around the web would suggest. If you're basing your physiques on these charts, I would reconsider doing that. The only way to know for sure is to get a DEXA scan. (Which I've done already, see the very first post of this log)
Lay Count: 21 [Taking Hiatus A From "The Game"]
Before GLL: Zero (Virgin)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Goals for 2019:
Bench Press - 225lbs [Done]
Overhead Press - 135lbs
Squat - 315lbs
Deadlift - 405lbs
Attachments:
The following user(s) said Thank You: KillYourInnerLoser, atlas_benched, Demonthatdevours

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Last edit: by The Voodoo Child.

Lower Body Power Day [7/17/19] (Voodoo's Gym Log) 17 Jul 2019 14:55 #319400

Hello,

Today was the start of my second training week! I have began to implement my coaches suggestions on my form.

Box Squat

My coach advised my to imagine spreading the floor with my feet in order to assist me on the descent on the box squat, which I did. I felt more rigid and stable. Overall it was a good mental cue. I also felt more confident with performing this exercise since I have more practice with the movement.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

The other lifts were pretty straight forward, all we did was add weight which is good. I want to focus on progression and not form as soon as possible, thankfully we've already begun to load me up. (see attached training log)

My next post is scheduled for tomorrow which is my heavy upper body day.

I'm excited about benching 202.5lbs as surpassing 205lbs would be a lifetime PR for me and I feel very confident about surpassing my lifetime PR in the next few weeks. I think I set the bar too low on this exercise at 225lbs before 2020.

I might try for a 275 1rm as my new goal this year.
Lay Count: 21 [Taking Hiatus A From "The Game"]
Before GLL: Zero (Virgin)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Goals for 2019:
Bench Press - 225lbs [Done]
Overhead Press - 135lbs
Squat - 315lbs
Deadlift - 405lbs
Attachments:
The following user(s) said Thank You: KillYourInnerLoser, atlas_benched

Please Log in or Create an account to join the conversation.

Last edit: by The Voodoo Child.

Upper Body Power Day [7/18/19] (Voodoo's Gym Log) 18 Jul 2019 15:20 #319424

Great gym session this morning!,

I adjusted my form on my bench press and instantly felt more stable. I feel like I might be able to hit a 225 1rm right now if I tried :P

I am gonna focus on my training and keep adding weight slowly over time so that I can ride this train out as long as possible.

My coach has me doing a TON of hamstring work, even on my upper body dominant days. This makes sense because my deadlift is so poor and if I am gonna hit 405 this year then I need to be doing a ton of hamstring work. Everything today was upper body focused, except for the hamstring work that I did. (Romanian Deadlifts)

I'm doing a total of 18 sets of hamstring work per week which is pretty insane. (I'm technically doing 18 sets because my deadlifts are 5x1 but I only rest 1 min between each rep so you can frame that as you wish. Even if we counted my sumo deadlifts as 1 set I'm still at 14 total sets per week.)

I posted my workout log below in case you're interested in reading it. Check back on Monday for my next post because I won't be posting on weekends.
Lay Count: 21 [Taking Hiatus A From "The Game"]
Before GLL: Zero (Virgin)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Goals for 2019:
Bench Press - 225lbs [Done]
Overhead Press - 135lbs
Squat - 315lbs
Deadlift - 405lbs
Attachments:
The following user(s) said Thank You: atlas_benched

Please Log in or Create an account to join the conversation.

Last edit: by The Voodoo Child.

Upper Body Power Day [7/18/19] (Voodoo's Gym Log) 18 Jul 2019 16:27 #319426

Training's looking good man. Minute rest deadlifts are awesome.
- By 2020: Reach 190lbs, <18% BF (@ 155lbs est. <10% BF)
- By 2020: Lift Goals: Bench - 270lb, 1 Arm Row - 150lb x 3, Leg Press - 450lb,
- Do some looks/edge maxing
- Start and complete the Going Out to Bars program
- (Done) Quit daily kratom

"He who fights with monsters should be careful lest he thereby become a monster. And if thou gaze long into an abyss, the abyss will also gaze into thee." - Friedrich Nietzsche
The following user(s) said Thank You: The Voodoo Child

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Sat & Sun Volume Day! [7/22/19] (Voodoo's Gym Log) 22 Jul 2019 17:47 #319562

Hello,

Saturday and Sunday were great!

I love volume days because I look and feel jacked AF. The only problem is that they're pretty taxing and I need a nap to bounce back from my workouts.

My recovery protocol is:

Morning Workout (6am-7:30am)
Protein Shake
Indica
Nap (2 hrs)

Wake up at 12ish, feeling great.

I don't like to overly book my weekends since I sacrifice the morning portion of my day, which leaves me with just enough time to stock up on groceries, cook, and do other miscellaneous chores that have to get done. Outside of that I have to get in some leisure.

I genuinely believe that, this extra protein+sleep combo placed right after my volume work is going to pay massive dividends later on during this year in terms of strength and mass gains.

(It's going to be way better than any BS supplement that I could purchase, outside of steroids/SARMs. Obviously.)

The actual gym time that I spent are attached below. Nothing fancy, just more squats and heavy barbell exercises for legs and more bench press volume for upper body. The thing that is very beneficial is the RDLs that I am doing. If I hope to have any chance at hitting my 405 DL goal this year, then I absolutely need to bring up my hamstrings and glutes up to par.

The RDL is the best exercise for bringing up lagging hamstrings since it doesn't tax the body as much as a deadlift but it's a similar movement pattern that uses similar muscles. In addition to my posterior chain, the extra rows + chin ups will put mass on my back which I desperately need. I am gonna need thick hamstrings and a thick back for my 405 DL pull in Dec and these are the exercises that are going to get me there.

For those following my log, I'll be posting again on Wed morning for my lower body power day.

Thank you for reading!
Lay Count: 21 [Taking Hiatus A From "The Game"]
Before GLL: Zero (Virgin)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Goals for 2019:
Bench Press - 225lbs [Done]
Overhead Press - 135lbs
Squat - 315lbs
Deadlift - 405lbs
Attachments:
The following user(s) said Thank You: atlas_benched

Please Log in or Create an account to join the conversation.

Last edit: by The Voodoo Child.

Wednesday Lower Body Power Day! [7/24/19] (Voodoo's Gym Log) 24 Jul 2019 15:21 #319652

Hello,

Just checking in, I added weight to all my lifts and hit everything as planned.

Box Squats are getting tough. Since you're coming out of the bottom from a dead stop, it's really difficult to squat up out of the box. I should be good for 240lbs next week though.

I've also attached a physique update. No major changes in body composition but you can see that I have lost a little bit of fat near my stomach area. I'm also definitely more muscular. When I touch my chest I can feel new muscle in areas that used to be soft. Also my triceps hang lower when my arm is fully extended.

My training is definitely working.

Excited for tomorrow for upper body power day. As always, see below for my training log and physique update.

Anyway, see you guys tomorrow!
Lay Count: 21 [Taking Hiatus A From "The Game"]
Before GLL: Zero (Virgin)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Goals for 2019:
Bench Press - 225lbs [Done]
Overhead Press - 135lbs
Squat - 315lbs
Deadlift - 405lbs
Attachments:
The following user(s) said Thank You: Homeskills, KillYourInnerLoser

Please Log in or Create an account to join the conversation.

Last edit: by The Voodoo Child.

Bench Press PR! [7/25/19] (Voodoo's Gym Log) 25 Jul 2019 15:03 #319683

Hello,

This morning I hit a Bench Press PR (205lbs) @ 171 body weight. I am so glad, but it's still not good enough. I've actually hit this number before but I was 10lbs heavier at 189lbs. To add to that, it also felt super smooth going up, which gives me some confidence for my next bench power day. Next week I WILL hit a life time Bench PR at 207.5lbs. I've never lifted more on this exercise than 205 so that's gonna feel pretty fucking sweet next week.

Making solid strides towards 225lbs and to be perfectly honest I feel that it's just a matter of patience at this point. What I am doing currently is working.

OHP felt great too, but I am still a long way from my goal (135lbs).

Like I said before, I may have to up the ante for my Bench Press since it looks like 225lbs was too low. Once I hit 225, my new goal will be 275lbs for a 1 rep max. In terms of cutting body fat, I am slowly losing fat while gaining muscle. I am a little leaner, but I am more muscular so even though the fat loss isn't going as fast as I'd like I am still have because I am getting swole.

I'll check back in on Monday and cover my volume workouts. As always, see my workout attached for anyone interested in what I'm doing.

Thanks for reading!
Lay Count: 21 [Taking Hiatus A From "The Game"]
Before GLL: Zero (Virgin)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Goals for 2019:
Bench Press - 225lbs [Done]
Overhead Press - 135lbs
Squat - 315lbs
Deadlift - 405lbs
Attachments:
The following user(s) said Thank You: Crisis_Overcomer, KillYourInnerLoser

Please Log in or Create an account to join the conversation.

Bench Press PR! [7/25/19] (Voodoo's Gym Log) 25 Jul 2019 16:41 #319686

  • Win Big
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Just curious. Do you do the reverse hyper because of Joe Rogan?
The following user(s) said Thank You: The Voodoo Child

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Bench Press PR! [7/25/19] (Voodoo's Gym Log) 25 Jul 2019 17:13 #319689

Win Big wrote: Just curious. Do you do the reverse hyper because of Joe Rogan?


Actually no, I didn't know he promoted it!

I use the reverse hyper because I have a history of my lower back cramping during squats, rows, and deadlifts. The guy who invented the reverse hyper used it to rehab his broken back and the proceeded to break a world record in powerlifting on the squat. (I think)

I've also trained 2 girls who I made them join my gym specifically for the reverse hyper and I helped them with their back issues. One of the two is still lifting and does regular back squats and conventional deadlifts regularly with no issues, and she had a herniated disc when I first started coaching her from a car accident.

From time to time she experiences a little pain but it's nothing major. It usually occurs when she does something novel in the gym like introducing a new exercise but, it hasn't affected her daily life whatsoever.

I use it as a prehab tool for the most part at 50% of my box squat weight.
Lay Count: 21 [Taking Hiatus A From "The Game"]
Before GLL: Zero (Virgin)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Goals for 2019:
Bench Press - 225lbs [Done]
Overhead Press - 135lbs
Squat - 315lbs
Deadlift - 405lbs
The following user(s) said Thank You: KillYourInnerLoser

Please Log in or Create an account to join the conversation.

Last edit: by The Voodoo Child.

Voodoo's Volume Weekend [7/29/19] (Voodoo's Gym Log) 29 Jul 2019 14:58 #319817

Hello,

Sat & Sun were tough. Volume work is an odd type of difficult. When you're working with heavy weights you judge based off how slow the bar moves on the way up, but with volume work the weight doesn't feel heavy but it feels diffucult to lock out my muscles.

That's how I experience it anyway.

On both days, my primary movement was very challenging, which makes sense since I'm in new territory. I've never worked with weights this heavy for 8 reps, so basically anything from this point forward is a PR for me.

See training attached below. Same exercises, different weights. Real training is actually quite tedious, but that's how you squeeze the results out.

I'm gonna check back in on Wed.
Lay Count: 21 [Taking Hiatus A From "The Game"]
Before GLL: Zero (Virgin)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Goals for 2019:
Bench Press - 225lbs [Done]
Overhead Press - 135lbs
Squat - 315lbs
Deadlift - 405lbs
Attachments:

Please Log in or Create an account to join the conversation.

Last edit: by The Voodoo Child.

Voodoo Squats [7/31/19] (Voodoo's Gym Log) 31 Jul 2019 15:04 #319887

Hello,

PRs for my main lifts.

Everything is progressing as planned.

See attached workout log.
Lay Count: 21 [Taking Hiatus A From "The Game"]
Before GLL: Zero (Virgin)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Goals for 2019:
Bench Press - 225lbs [Done]
Overhead Press - 135lbs
Squat - 315lbs
Deadlift - 405lbs
Attachments:

Please Log in or Create an account to join the conversation.

Lifetime Bench Press PR [8/1/19] (Voodoo's Gym Log) 02 Aug 2019 15:25 #319937

Hello,

I didn't have any time to write in my log yesterday but I did workout yesterday.

Hit an all time best on my bench, super stoaked about that. Never benched this much weight and it pretty much just flew up too. I'm so close to my 225 goal.





Everything else was just routine.

Thanks for reading!
Lay Count: 21 [Taking Hiatus A From "The Game"]
Before GLL: Zero (Virgin)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Goals for 2019:
Bench Press - 225lbs [Done]
Overhead Press - 135lbs
Squat - 315lbs
Deadlift - 405lbs
Attachments:

Please Log in or Create an account to join the conversation.

Last edit: by The Voodoo Child.
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255lbs Box Squat EASY AF (Voodoo's Gym Log)
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