Good day , best session since gym re-opened! Did about 7 hours of yard yesterday woke up with a very tight, somewhat sore shoulder. When I tried to put the bar on my back …no joy…so I did Zerchers instead…got some work in anyway…
Hit 100 on the back ext for 1st time…I’ll stay there for awhile until I can hit 3x10.
Banded snatch grip deads 6x275, 3x295, 2x305 all plus 60lb band
Banded snatch grip RDL 3x6x185 plus band
Zercher squat 5x135,165, 185. 3x205 have to remember to bring sleeves next time I’m to much of sissy to have the bar on my delicate skin!
Weighted back Ext 3x10xbw+100db holy crap that was an experience
Funny gym guy… there is guy who has been coming to the gym, a wicked mirror monger… He has a good physique and has obviously put some really good work in, is probably a good guy… he was doing abs ( but they made his lats grow)…in between each ab crunch set he would walk back and forth staring at the mirror and with each successive set his lats grew I could tell because his arms kept getting wider and wider …actually made my morning.
Incline BP 3x185 EMOM 5min @185 been so long my bar path was atrocious I bet no 2 reps were alike- still they felt good or should I say they didn’t bug my shoulder!
Chins 12, 8, 7, 6,6,5,6, different width grip last 2 reps of each set starting with the 2nd set were dead hang 5sec pause
CGBP Paused 3x185, 3x195, 2x205, 1x210,1x215
Single arm lat pulldowns 3x10side
Seated DB press 2x15x45s, 1x10x45s… need to work the 3rd set up to 15
Crip he was back today! working Obliques which made his triceps grow…I knew all these years I was doing something wrong ! I am sure people look at the stuff I do and go WTF?!! but nothing wrong with a good laugh or two
Thanks Biker there are 3 things that are contributing to gaining back lost ground.
Surgery, shoulder is feeling much better and I realized it had probably been a big detriment for a couple of years prior.
Reduced strength/heavy days. Strength days are now just Sat/Sun the other stuff I do at home is rep/superset/conditioning based… The break from 4 “heavy” days promotes better recovery for me at this point. And isn’t such a mental grind. Not suggesting it for anyone just my own thought in terms of where I am at
I have gone back to setting mini goals… For example the Seated DBs and hitting 3x15 before moving weight up…Or hitting the 100 on Back ext…just little victories to keep the enthusiasm up…I had lost it for sometime.
Banded Snatch grip DL 3x225, 1x255, 8x275, 3x305 plus 60lb band
Toes elevated Snatch Grip RDL 6x135,165,185, 4x205
Zercher Squat 5x145, 5x195, 3x215
Wighted Back Ext 2x10xbw+100db, 11xbw+100db
No mas!
Added 2 reps on DL @275, added 10lbs on final Zercher set, added rep to back ext…little victories…but I was done after extensions…next week will be the final snatch grip session before switching over to Trap bar for 6 sessions and then on to Conventional.
Inclines 5x135, 155,175, 4x185, 3x195
CGBP Paused 5x135, 5x185, 3x195, 2x205. EMOM 5min 205
Weighted chins 5,5,5,4 with a 10 sec hold on the last rep x bw+25
Single arm Lat Pull In 4x8side
Seated DB press. 16, 12, 9 x45’s spent…when failure feels awesome
Incline Pressing is still lame but improving, much better groove this time, great to get some weighted chins in without pain!, I knew by the time I got to seated db’s I was in trouble…just gassed between yesterday and today…
Inclines 6x135, 5x175, 5x185, 3x195. EMOM 4 min 195. although not better weight wise than last week, its feeling better
CGBP Paused 6x135, 5x175, 4x195, 3x205, 1x210,215,220 this felt really good, have a long way to go but this felt good
Chins 13,9,7,7,6,6,6,5 last two reps each set starting with the 2nd set were dead hang 5 sec pause
Lat Pull Ins 4x8side
Seated row 3x8
Seated DB Press 15, 13, 10 x45s hard after inclines and CGBP…
Because of all the shoveling this week, I decided to flip days so I’ll hit Deads tomorrow hoping the extra day gives my low back some extra recovery…man the gym was cold…my hands were like ice .
Snatch Grip Banded DL 3x225, 1x255, 7x285, 2x2x315 all plus 60lb band and straps
Snatch Grip RDL Banded 6x185, 2x6x205 too much weight but a good test
Zercher squats 5x135, 5x185, 3x225, 1x245 feeling better,
Weighted Back Ext 10xbw+100, 2x8xbw+105…
Overall really happy with this last cycle…that was the last snatch grip session of 2020 . Moving to trap bar for next cycle followed by conventional. Plan is 6 week cycles rotating snatch grip, conventional, trap bar and sumo. So hit each style twice in 2021… plan on similar approach with pressing…rotating bar and db, inclines, cgbp, floor etc.
