road to 200kg squat

[vinnie]

2025/2/20

made it to the gym for a short and random pumpfest, better than nothing

planning to restart Juggernaut AI brogram when I get back home next week and finally get myself to squat 200 later this year

scapular pullups 3×15-20
leg raises 3×10
db tricep ext 20×7.5 2x10x10
leg ext 10×110 10×130 10×150 10×170
ham curl 15×70 12×90 12×110
bicep curl 15×7.5 12×10 10×10

[vinnie]

first juggernautai workout is in, most focused session I had in a long time
kept some of this intentionally light cause old + not in optimal shape

I’m not doing any deadlifts so swapping any DL work for random back exercises in the app

2025/2/27

session length = 80mins

1000m row
curl ups
side planks

hbbs
2x10xbar
2x10x60
10×80
10×100 @RPE7
10×93 @RPE6
10×94 @RPE6.5

band pullaparts

3count pause bench
2x8x50 @RPE5

pullups
2×8 w green band @RPE7.5

bench
3x5x60 @RPE5

split squat
3×15 w 10kg dbs

front plank 3x45s

[vinnie]

2025/2/28

10min run

bench
4x10x60 @RPE5-6

back extensions
3×10 @RPE6

pendlay rows
3x15x40 @RPE6

db lateral raise
3x20x2.5 @RPE5

french press
3x20xbar @RPE7-8

^ superset w bb curls
3x20x5 @RPE6

wall balls
2x20x20

[vinnie]

2025/3/3

200 single unders

pullups 3×8 w green band @RPE7

100 band pullaparts

feet up bench 2x10x50 @RPE5

paused hbbs
1x6x80 @RPE5
1x6x90 @RPE6

dips 3×8 @RPE6

BB hip thrust 2x12x40 @RPE6

[vinnie]

2025/3/7

somehow really anxious to train but as soon as I started I felt like I wanted to quit, cut some stuff short, hope this is not the beginning of demotivation season

squats felt heavy and sluggish today

1000m row

hbbs
10×60
5×80
2×100
10×106 @RPE8
10×95 @RPE7.5
10×95 @RPE8
10×95 @RPE6.5

pullups 3×8 w green band

split squats 2x15x12.5 @RPE7

front plank 3x45s

[vinnie]

2025/3/10

bench
10×40
10×60
10×70 @RPE7
10×65 @RPE5.5
10×67 @RPE5.5
10×68 @RPE7

back extensions
3×15 @RPE6

pendlay row
13×50
10×50

^ gonna cut these out cause after the back extensions feels a bit meh on my lower back

db lateral raise
3x15x5 @RPE6

standing skullcrushers
20×10 @RPE7
17×12.5 @RPE7
18×12.5 @RPE7

bb curls
18×7.5 @RPE6
16×7.5 @RPE7
15×7.5 @RPE7

[vinnie]

2025/03/15

tons of pullups throughout the day, gonna do 25 clean reps of pullups almost every day for 4 weeks and then test a rep max

feet up bench
3x10x60 @RPE5.5

tempo squat 5:0:0
1x6x60
1x6x70
2x6x80 @RPE6

dips 3×8 @RPE7

glute ham raise 3×12 @RPE6-8

[vinnie]

2025/3/16

25 chinups

2025/3/17

bjj 1on1, back to basics focusing on guard fundamentals

hbbs
10×130 @RPE9
4x10x110 @RPE6

25 pullups

• This reply was modified 6 months ago by vinnie.
• This reply was modified 6 months ago by vinnie.

[vinnie]

2025/3/18

bench
1x10x40
1x5x60
1x3x70
1x3x80
1x10x90 @RPE9
4x10x80 @RPE7-8

barbell bicep curls
4x15xbar

[MasterP]

I think me and you are only swolemates who actually live it. These guys are posers. You still wanna keep logging here?

[vinnie]

Yeah tbh I’ve been thinking the same, it’s not turning out as lively as I had hoped so we might as well log somewhere where there are people around

Not sure if I should push Marshall+Jake+Won one more time or just call it quits

2025/03/19

bjj guard retention practice + arm drag into back take + bow & arrow choke

pullups 25 reps

2025/03/21

bjj guard retention practice + sweep + americana / arm triangle

2025/03/22

back extensions 4×15
chinups 25 reps

[vinnie]

2025/03/23

tempo squat 5:0:0
3x6x80 @RPE6

feet up bench
3x10x60 @RPE5

dips 8,8,10 @RPE7

GHR 3×12 @RPE7

[vinnie]

2025/03/27

deload

circuit(
db lat raise 3x15x5
pushups 4×15
pullups 25 reps
)

squats
2x10xbar
1x10x60
4x10x70

^ fast unbroken feelgood reps

[vinnie]

2025/04/01
squats
10×110 @RPE7
10×102 @RPE5.5
2x10x105 @RPE6

3count pause bench
3x8x60 @RPE5-6

2025/04/03
bench
10×40
10×60
10×80 @RPE7
3x10x74 @RPE6-7

• This reply was modified 5 months, 2 weeks ago by vinnie.

[vinnie]

2025/04/12

squats
1x10x120
4x10x112

+ a couple of days of 25reps of chinups/pullups throughout the week

• This reply was modified 5 months, 1 week ago by vinnie.

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