From the Bench: Day 11

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Day 11 of from the bench!


total calories: 2459

Fat(g) Carbs(g) Prot(g) KCals
14.97 400.34 178.48 2459
8:45PM, not sure if i’ve completed eating for today.

Pre Workout

C4( 1 serving)

Post Workout

1 serving serious mass


Saturday(Christmas Eve to most folks): So I still had to go to work today, the good news is that it was only a half day(we closed @ 12PM actually left @ 1PM lol). So I had some more free time to finish stuff @ home 😀 ! Now to enjoy 2 days off hopefully!

Workout: Day 11 of  Starting Strength(Classic)   

Day 11 of SS( 12/19/11):  So session # 11 from SS, today was Squat, Bench Press, Deadlift

I’m sure your wondering why its been so long since my last From the Bench Post, reason being is because I’ve been letting my back heal from the tweaking it’s received with front squats. So that’s


So If you read day 10 of from the bench post you would know that I lowered my 1RM squats because my back was getting tweaked pretty bad. I had some pain down the left side of my back. Maybe not pain but it felt like I pulled a muscle and it needed to get massaged out or something. With that being said, I tried a different squat today, the ‘Hack Squat’ which I must say… works fairly good for me. I was able to do all my working sets without needing to adjust down on weight.

Of course this was my first time doing the Hack Squat so I’m sure I did it incorrectly but i put forth the effort to try which is what matters.  My back didn’t hurt while doing these squats which is the main point. Here are the stats.

Working sets, 3 sets of 5 reps @110lbs.

Completed all 3 sets of 5 reps. Including warm up sets while using the ‘Hack Squat’ technique.


Working sets, 3 sets of 5 reps @ 125lbs (new record)

Set 1- Completed,  reps 4 & 5 were challenging but doable

Set 2- Completed, reps 3,4,5 were harder than set 1.

Set 3- Completed, reps 4 & 5 were harder than set 2. I took about a 1-2 minute break between set 2 & set 3.


Working sets, 1 set of 5 reps @ 150lbs(new record)

Set 1- completed 5 reps, all 5 reps were challenging but doable. Reps 4 & 5 I could feel some strain on my back but it was minor. Overall good workout today!


Quote of the Day: “Climb to the top! “

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