Rushed lift tonight
Paused squats week 2 triples at 395,410,425,440 and 455.
Deadlift cluster doubles at 655 roughly 1 minute between sets. Added Bulgarian split squats back in. Doing those really makes my squat feel solid knees wise. I think I will keep them in at least 1 day a week. Lifts fell good. I would like to see a 600/400/790 in the coming weeks but still a ways out.
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Forgot to add in the post above. 5x2 on the Deadlift clusters.
Benched today up to 343x4. Did some curls for the first time in about a year or more to stretch the bicep tendon. Might be part of the shoulder pain issue. Also rotating my hand in towards me a bit. Normally I rotate out to pull the elbows in but rotating the hands in takes pressure off where I’m feeling the pain in my armpit.
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Turning the hands in had been helping my bench. I did miss a pr double attempt on Wed at 382. But managed a low hype single at 400 today. Moved so well in feeling I may be good for 415 in a few weeks. If this new hand position fixes the shoulder pain I could see my bench seeing some good progression in the coming months
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Feels like a huge break through on bench. Benched at the end of my secondary squat (highbar Beltless 365 4x8) and main Deadlift day 685 cluster doubles 4 sets missed the 2nd rep on the 5th set. 340x2 and 360x2 no hype longer pause. Videos not loading here. I may try later.
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Bench feeling pretty good. Pain on the left side was from tight trap and rhmboid. Much less pain. Was planning a small pr the other day. Hit 389 for a warm up, most I’ve ever hit without a spotter I believe. Then the kid got in my way while I was setting up on the bench and I had to tell him to keep his hands off the bar. Basically fucked my bench up. Was aiming for 408.5. Here’s the 389 single
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Haven’t gonna for the bench yet. Just had some work done and everything feels pretty good. Benched 330x6 and then Slingshot Benched 365x8. To the few following, I’m trying to add volume for my legs but seems anything other than squat, Bulgarian split squat and leg extensions and curls bother my knees. I saw a lot of progress years ago squatting everyday. I don’t think I can get away with that but thoughts on leg extensions and curls or the Bulgarian split squats almost daily? I figure I can recover from that if I don’t go crazy.
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1-legged leg presses are a great exercise. I used to do them just about every squat workout. GHR’s and reverse Hypers are great too, if you have access to them. And calves help keep your knees healthy believe it or not. I did alot of work on the Adductor/Abductor machines to. Just throwing some ideas at you
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Thanks. Single leg leg press still bothers it. I have been looking to get a ghr machine. If I just squat and Bulgarian split squat with some leg curls and extentions my knees fell great but I need more. Either that or push them harder in what I can get away with. Too much squat will kill my back though.
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Hit an kind of an unplanned pr single on bench. I was warming up and figured a single at 408 would be easier than 366-370x3. bodyweight was 203. Usually going to bed around 206-208 and waking up 204-206
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Big 4 wheels!!
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Feeling pretty good overall. Pulled 735 for 4 singles 50 seconds apart. Mostly leg day but Larsen press was moving pretty good so I threw a pr single in there at 385. Looking at the video I probably had 390 in me. Bench is feeling really good in the last 3-4 days. I finally figured out where to roll to get rid of the tension in my left shoulder / pec. I have to cut the clips as short as possible to have them load here. Sometimes they work sometimes they don’t.
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Been doing leg Adduction,Abduction machine and it seems to be helping my back and knees the rest of the way. My back locked up a few weeks ago the squat session after squatting 586. Everything’s feeling good. Worked up to 511x3 that moved really well. Well see how it goes. Might take 530-535 for a triple next week.
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Bodyweight hit 210.5 last night had a lot of sodium over the weekend so mostly water weight. It’ll fluctuate down but goal is to hold that for a while now and steal the strength gains. Currently nothing hurts so hopefully numbers will start going up.
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Whens the next meet?
Not too sure. The goal was to cut to 199 and compete this year to qualify for 220 (maybe 210 Competition weight) at the tested American pro next year but my back locking up kind of messed that up. I want a big dots score to go prime time and a year time to build between meets. Best gym lifts to comp standards this year are only 1774 I believe. I really hate not bumping up my total or dots when I compete. Kind of why I haven’t followed through with anything. Right now nothing hurts so if I can keep it that way for a few months I should make some decent progress.
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Hit triple on squat at 447,480,508 and 530 all moved pretty good. Lower backs been feeling good but I woke up today with it feeling a little beat up. It locked up on Tuesdays bench so maybe just from that. I’ll take it that I made it through and back is not killing me now.
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Worked up to a single on Deadlift at 770 that moved well. Might feel it out next week for a single around 790-795
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Squats trending in the right direction. The split squat stretch helped the pain but I felt unstable on squat. Working the Adduction and Abduction machine in, my squat feels much better. Hit triples today at 455,485,515 and 545. Gonna drop it back next week. Really happy with how it went today.
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Rolled out my bicep today. Shoulder felt good. Took a few heavier reps today all moved well. 340 and 365x2 Singles at 385 and 397 comfortable enough to hit those without a spotter.
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