max effort close grip bench press
45X5
95X5
115X5
135X5
165X3
185X1
200X1 not that hard
205X0 had a lift off I think it effected my positioning as 200 went up somewhat easy
205X0 struggled to unrack it and killed my triceps/lats doing so then changed into a terrible position to try to unrack it and failed pressing it
185X1
185X2 cluster set, unracked weight pressed it took a breath after reracking it then pressed it again
5 second pause floor press
135X6
165X6
wide grip parallel bent over row
175X8 1 and a half minute rest
175X8
175X8
bradford presses
125X4 could of done more,
115X7 took weight off and did this set right after, 45 second rest
115X3
115X1
close grip PJR and close grip curl super set
90X10, 6
90X7, 5
90X3, 3
Pretty good training session considering I lost a lot of water/sodium and other random water weight. I will be including some heavy unracks at the end of my DE sets to work on getting the unrack stronger/handling heavy weights.
Yeah, I had made at least sure that my fever was gone. I am completely fine now other than the water that I lost. I suppose it isn’t that bad of a lift getting 200X1 for an easy close grip that was what I finished last cycle for with my normal grip and I have to say it was a hellish grind when I did it last cycle, my triceps were quite literally in pain afterwards and I think it might of been the slowest rep I had done all cycle.
I think my back is somewhat better, arching my back is a little hard, and I get warning signs when I try to flex my spine. Going to the doctor today, possibly also an orthopedics specialist later also.
Yeah… Most pain seems to be from some deep muscles at the bottom. Doing the bent over rows (bent over like you would for pendlay rows) fucked me up for lifting yesterday. ’
I am sure in a couple of weeks it will just be a memory as long as I keep my back safe. It seems as though I will be doing a shit ton of zercher lifts to prevent spinal loading and all of my rowing mostly upright (yates row type of upright). I prefer to look at what I can do versus what I can’t, and I will likely heal up relatively fast.
I just felt some ‘good popping’ in my back and it feels like something went back to where it belonged. I can also arch my back again and it feels natural and bend over slightly more.
conventional stance speed pull
265X1, 30 second rest 255X1 for 7 sets
medium stance high bar 3 second pause squat
135X6
185X6
225X1 felt a little heavy
275X just held it
245X6 easier than last week’s
Over handed romanian deadlift
255X8 1 minute rest
255X8
255X3
255X4
255X4
sumo stance one-arm deadlift
145X7 L, 45 second rest
145X9 R
145X5 L
145X5 R
I didn’t go to the chiropractor today, the only time I could get in would be right before I normally lift. Back feels fine mostly, and I was feeling nice and strong today. Upping carb intake for lunch/dinner is treating me nicely.
10X500 sprints
Hip was feeling a little beat up afterwards, and the air is very dry currently (I have asthma) so I cut it one sprint short. The quality of them was also going away at the last one.
max effort close grip floor press
45X5
95X5
115X5
135X5
155X3
175X1
195X1 easy PR I think
205X1 still pretty damn easy
210X0 missed it, accidentally let my elbows flare out in the bottom
195X1
185X3 cluster set, they were all done as singles
5 second pause floor press
135X6
170X6
bent over row
205X7, 1 and a half minute rest
205X5
205X5
weighted wide neutral grip pull up
35X10, 45 second rest
35X6
35X4
35X3
bradford press
115X8, 45 second rest
115X5
115X6
115X1
barbel PJR and close grip curl super set
90X10, 10, 45 second rest
90X10, 5 strict
90X6, 5
I am felt a little bored so I am going to share my programming for next accumulation cycle for the squat/deadlift
DE squat/deadlift day:
60%, 65%, 70%, rotating weeks and lowering rest, low bar with extremely wide stance squat (geared type of wide), wide, and medium stance
speed pulls will be done by feel, mostly deficit pulls with a conventional stance and some sumo pulls off the floor
week 1-3 wide pause squat as main rep exercise
week 4-6 sumo pull max reps for 3 sets at 315
week 7-9 wide pause squat as main rep exercise
week 1-3 stiff legged deadlift 4 sets of 12 as posterior chain volume
week 4-6 romanian deadlift same set and rep
week 7-9 stiff legged deadlifts
abs:rack suitcase pulls during 1-3 week and 7-9 with suit case deadlifts on weeks 4-6
ME squat/deadlift day:
ME normally squat, rack pull, or some type of good morning or conventional deadlift mostly as a max 3, max five for good mornings
week 1-3 snatch grip deadlifts rep maxes at various plates (225, 255, 275, 295, ect)
week 4-6 front squats for four sets of 12
week 7-9 snatch grip deadlifts probably straight sets
volume posterior chain
week 1-3 conventional stance good morning
week 4-6 sumo romanian deadlift
week 7-9 whatever I want, maybe stiff legged sumo deadlifts from the floor or strict bottoms up good morning mimicking my conventional pull
accessory
week 1-3 zercher lunges 4 sets of 15
week 4-6 single leg glute bridges
week 7-9 glute bridges
ab work
week 1-3 front squat holds for 45-60 seconds
week 4-6 one arm deadlift or shovel deadlift
week 7-9 whatever I feel like, might try full contact twists out
The goal of the cycle is to add some bottom/mid range strength to the squat, and get my glutes/hips stronger for my pull. I might adjust it depending on what my strengths/weaknesses are by the end of this cycle.
It would help with the bane of wide stance squatting: starting strength. It will also help with keeping tight in the hole. I squat wide as my main stance, and felt like being more specific in strengthening it. I am also doing it to improve on something I am pretty sure I suck hard at, for example I will probably have to start at around 225 or slightly less for sets of ten.
As far as pause/deadstop stuff in general, it seems to help my lifts being fast at the start if it is paused, or deadstop from the bottom. And deadstop from certain parts as an overload helps my grinding strength (which is the type of lifter I am) along with making me stronger at a weak point (like I do with anderson squats).
[quote]DSSG wrote:
I just felt some ‘good popping’ in my back and it feels like something went back to where it belonged. I can also arch my back again and it feels natural and bend over slightly more.[/quote]
Yep. The only part of my spine I keep in a ‘safe’ position (neutral is the closest it ever comes to rounded most of the time, normally has a tight arch) at pretty much all times… It shows that I need to be more careful, and listen to my body’s whining even if I am not doing anything that would injure it when healthy.
Today, I SHALL get a 330+ squat, maybe 350 if I am feeling strong today.
45X5
95X5
135X5
165X5
205X3
255X1
275X1 felt a little heavy
295X1 somewhat hard, time to get serious
305X0 lol 'dem slow twitch quads, squat 245X13 fine but miss 305
275x1
#11 pin low bar wide stance anderson squat
135X6
185X6
205X3
230X6
body builder style sumo SLDL
185X8 45 second rest
185X8
185X8
185X8
185X8
barbell glute bridges
225X12, 45 second rest
225X12
225X12
225X12
suit case deadlift holds from #2 pin
135X17 second count (1 Mississippi, 2 Mississippi, ect)
135X20
135X17
135X17
Okay training session, I forgot how slow twitch the quads are for more quad dominate squatting (good at high rep, shit for 1 rep maxes) and wasn’t as bent over as much/sat back as much as usual so the quads were brought in more.
I had actually stalled at the top of the 295 because of my quads being too weak/I didn’t have my hamstrings take over.