7 September 2009
W=211
Cycle4 week3
Bike 5m, Sh Reh, Face Pulls, Pull aparts, BW squatsx20, OH squat barx10
Squats barx10, 135x5, 185x5
210x5, 240x3, 270x6 PR (324# by the 1RM calc up 16#)
BBB Squats 155x10x(5 sets)
GMs 155x10x(3 sets)
Nat. GHR x10 (2 sets)
Before this cycle I was starting to wonder if I was making progress on my squats and bench, I think I’m a believer now. That money set felt really good.
Outstanding. I can see the 325 easily. That’s a lot of volume in the workout.
Good Squattin, dog. The depth was very good.
Thanks hel & Jack - I’m starting to feel it this morning…
Great squatting soldog! Looks like your knees are coming in on the way up, though. Congrats on the PR!
[quote]mcl wrote:
Great squatting soldog! Looks like your knees are coming in on the way up, though. Congrats on the PR![/quote]
Ya - still working on it. If I don’t specifically focus on the knees, that’s what they do… I think I was mentally focused on keeping tight up top and forcing the elbows forward on this set. Not enough training age to do all these many things at once without thought…
Thanks mcl!
Nice work Soldog.
kmc
Great work soldog. Pushed through them and looked strong doing it…
That was a great money set on squats. When your squat looks below parallel on video, you know you buried them nice and deep.
I find 5/3/1 is doing wonders for my squat and DL.
KMC, LS, Dan - Thanks for the props! This is deload week now and I think I need it. Got something going on along the outside-back of my left thigh mainly lower towards the knee. Not a hamstring and not a quad as far as I can tell. Kicking in Wado class tonight didn’t do it any good…
let my pimp kmc by suggesting foam rolling your IT bands. sounds like that’s where it hurts…
[quote]mjnewland wrote:
let my pimp kmc by suggesting foam rolling your IT bands. sounds like that’s where it hurts…[/quote]
Yep - some quick internet research says that fits, Thanks MJ!
Cycle 4 Week 4
Bench Deload
w=209
Bike 10m, sh reh, face pulls, Pull aparts, lyt
Paused Bench barx10, 65x10
80x5, 95x5, 115x5
BBB Bench 115 5x5
DB BO Row 55x10x(5 sets)
Thinking about doing this meet in December:
http://www.rmlccolorado.com/events.html
and need to practice pausing my bench to a simulated “Press” command. So, I’m doing the next Cycle of 531 bench pausing each rep, we’ll see how that works.
Work is getting busier and I’m back up to 50+ hours a week after an easy summer, that’s taking its toll on my sleeping patterns, or maybe I just need this deload week.
[quote]jjackkrash wrote:
Do it!
And this thread might me helpful:
http://www.powerliftingwatch.com/node/2403 [/quote]
ha - I think my usual compression shorts should work.
Cycle 4 Week 4
Sumo Deload
w=209
Bike 10m, sh reh, face pulls, Pull aparts
front squat barx20, OH Squat barx10 x2
sumo
135x5, 165x5, 195x5
it’s sad but 195 felt heavy, so I bagged the accessory work.
Bike 30m relatively low intensity
Nice work soldog… I love the deload.
did I hear you need some foam rolling It band help?
for me its always the piriformis that is tight ,
it keeps both the hips and the quads IT band tight.
Go peep the mobility thread-yo.
kmc
just a little snow to start the season…
Hang in there dog!
Snow…I can only hope.
Great work, soldog.