the_squatfather the_squatfather

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Ryan Zeisloft MS, CSCS, CFT  -Professor of Exercise Science -M.S. Applied Exercise Physiology -Coaching: rzeisloft@gmail.com

Pause Squat: 420x3
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Worked at 50% 1RM on front squat today to heal and rejuvenate then did some extremely low volume work to remind my body what a back squat feels like. I still feel like I can very comfortably pause 500. Only one way to find out..... #420cuz4/20 #balzeit #girthboysllc #raisethebar

Deadlift: 495x5
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Last serious set before deload and I get this meh performance. I was supposed to deadlift Sunday but Jesus did a thing. I've had a lot of success running a load to deload ratio of 1:4. I know guys that can get away with 5 to 6 weeks of loading but with my body tends to crumble around week 4 (see video). Heal up, program off some new maxes, and hopefully get jackeder, tanner, and handsomer. #girthboysllc #raisethebar

Final Testing Day:
Front Squat: 335x9 (pathetic)
Paused Front Squat: 350x5 (better)
RDL: 405x10 (basically Klokov level)
Belt Squat: 450x8 (🍆💦)
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High rep front squat sets win again. My positioning is garbage after a few reps and my upper back is far too weak. HOWEVER, redemption af on that pause set and the rest of the day was on point. Belt squats were a bit high for my standard so next week we add a plate to stand on.
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Highlight of the day was Jimble (@workhardliveflexibly) going balls deep on her back squat testing and hitting 140x12 with some gas left in the tank. At this point in our diet, she is the real MVW. #girthboysllc #raisethebar

Deadlift: 450x15
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Testing day = Money Time. Dolph Obama of this deadlift volume game #uhhuh #girthboysllc #raisethebar

Testing Dayyyy:
Bench- 305x10 (407 New 1RM)
OHP- 165x11 (225 New 1RM)
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Today went shockingly well. The vibe in the new gym is conducive to hoisting objects that are quite heavy. Looking to hit lifetime volume PRs with one more hypertrophy block before dialing it down for a month at MV. Tomorrow we test deadlift. Lebron chalk throw incoming. #girthboysllc #raisethebar

Front Squat: 315 5x6, 365x1, 405x1
RDL: 365 5x8
Slow Eccentric Pause Skwat: 290 3x6
Bulgarian SS: 130 3x12
Leg Curl: Blah
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It wasn't really an option, new gym means 405 front squat or die trying and it's getting easier every time. RDL off the floor feels like pure sex and it these Bulgarians don't feel like ass. Testing next week, let's get frisky. #girthboysllc

Deadlift: 405x6, 425x6, 455x6, 475x5, 495x5, 500x3
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First day back to deadlift in many, many months thus the exuberance on the volume. I have to say it feels amazing to finally have a gym with the equipment to support real lifting and an owner who understands what it takes to get jacked, tan, and handsome. @derock240 And @byrdie19 did a phenomenal job putting together @raisethebarhealthandfitness and with even more equipment on the way I'm ready to throw heavy things around. Let me apologize in advance for the dropping of weight and making of loud noises. #girthboysllc #raisethebar #jimblecam #easypeasy

Broccoli cheddar soup in a croissant donut bread bowl? All for the affordable price of 27 dollars? Sign me up, fam. #cleanfood #makepaneralessshittyagain

Rack Pull: 470x4
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Deep breathing, deep breathing. Don't kill someone, Ryan. -
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This set was supposed to be 8 but I got a bit thrown off. Slowly easing my way back down to pulling off the floor keeping it pain free. Next week I will hopefully have myself a beautiful deadlift platform with some sexy circle plates. #girthboysllc

Front Squat: 295x6, 315x6, 335x6, 350x5 (☹️️)
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Sets of six today between 70-83% on the fronts today. I seem to always be spot on with the lower percentages but to excel at doing high volume with heavier weights, I need to get comfortable with some weight crushing my lungs. Leg strength is there, technique is 🐶💩#girthboysllc #jimblecam #ididntmiss #myquadsturnedoff

Bench: 315x6 (last set)
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It was all fun and games until the 6th rep. Bench coming back slowly. An old man told me I am better than him in his prime aka I'm the realest alive. Jimblecam extra shaky this evening, I wonder why 🤔. #girthboysllc

Repost from @myoleanfitness
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IIFYM, Paleo, Keto, Fasting, etc. Which diet is the best for any given individual? The one that fosters adherence and creates a sustainable caloric deficit. We are all special snowflakes, but even snowflakes can't escape the Laws of Thermodynamics. -
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Side note: Next person I see promoting apple cider vinegar for fat loss is getting a size 11 Adidas Powerlift 2 right in the kisser. #girthboysllc #itscience #applecidervinegar #isfortheignant

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