So your back injury cant be too bad then?
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It is about gone now. My back still pops once when I go into range of motions I haven’t done since the injury, but never happens again.
As a side note, I am really starting to like glute bridges. My glutes were never ‘sleepy’ (weren’t activating) but now they are becoming ‘very awake’ (activating extremely well for stuff like romanian deadlifts, SLDL’s, deadlifts, ect), along with knowing how to use them more, and seem to be getting stronger for sprinting/hip extension.
I have also noticed some hypertrophy in my glutes.
sprinting
3X1200 strong and fast
4X500
Hamstrings were sore and tight today for getting in position.
I am changing plans for the ME work this week, comp pause style bench with normal grip for a max double, and max three for conventional stance bent over good morning strict (no lower back rounding or ‘squatting’ the weight up) all of these will be done calmly. I have been feeling a tiny bit burnt out today/yesterday.
DE bench 160X3 for 7 sets, 1 minute rest, got all of the quality DE work I could get in at that point
close grip 3 second pause bench press
115X6
135X6
170X6
snatch grip bent over row strict
180X10 had to regrip, grip was slipping out of place, 1 minute rest
180X7 regripped
180X5
180X3 grip was slipping out of place just ended set
weighted neutral grip pull ups
60X9, 45 second rest
60X3 lats were dead
60X2
25X4 extremely strict
shrug with 3 second hold
185X20, 45 second rest
185X15
185X10
185X8
close grip roll back tricep extension and strict curl superset
85X10, 10, 45 second rest
85X10. 10
85X10, 2 everything in the fore arms were absolutely destroyed at this point
DE low bar wide stance squats 205X2 for 6 sets, 45 second rest, go to one minute rest 225X1 255X1 275X1 very slow, didn’t push enough into it
DE conventional stance deadlift 255X1 for 8 sets 30 second rest n
high bar 3 second pause squat
255X0 messed up positioning and got crushed, gave up on any more sets
over hand romanian deadlift
255X8
255X8
255X5 messed up grip, definitely had 8 in me
255X5
255X5
#1 pin suitcase rack pull
145X8 L
145X5 R
145X3 L
145X3 R
It was an okay training session, I decided to work up to a weight that was really freaking slow while keeping the rest at a maximum of 1 minute (so I was extremely fatigued by the time I got to 275) after some lighter dense DE work. I am going to take a few days off then max, I will be doing some extremely light benching, squatting, and pulling to grease the groove and to keep me from becoming stiff.
How tall are you? I just noticed in brown disasters log that you’re 148. I hope to compete in that weight class someday, but I really wanna smash some records in the 132s first. I’m 5’4.
I’m 5"8’. I need to gain some damn weight.
srs I thought you were 6 2 so I freaked out when I read you’re 148. Benching is awesome when you’re gaining weight.
Oh god no, I am tiny at this height/body weight (especially my almost nonexistent chest from having an extremely tricep dominate bench style/neglect of the chest) I plan to keep gaining until I am at around 170-180 mid fall-winter then evaluate from there.
I know what ya mean about the bench. I think I have a decent chest, but my arms are pretty long and I have to really use my triceps. Thats why I’m concentrating on the floor press for a while. Should help my bench…keeping my fingers crossed anyway.
wide stance low bar squat
45X5
95X5
135X5
165X5
205X3
255X2
275X1
300X0
300X0 almost got it! forgot to sit back I think
300X0 crushed
competition pause bench
45X5
95X5
115X5
135X5
165X3
185X1
205X1 easy, and I just may have found my indicator exercise
215X0 was too slow
210X0 just burnt out
deadlift
135X3
185X3
225X3
275X3
295X1
315X1
335X1
345X0 back was acting up, had more in me I think
some ab work
Well. Time to do a shit ton of wide stance pause squats and wide stance 1-1/4 squats. I will do a conventional bent leg bent over good morning for a 5, max triple for wide stance squat, max five for #1 pin rack pull, and max three for medium stance squat and repeat the cycle for my ME work. I will also hammer the shit out of good mornings of all kinds/suitcase deadlift variations for the lowerback/abs.
For my lifts, I think I was just having an off day with my squat, and I know I left pounds on the bar deadlifting today even after squating/benching first. Now to do another training cycle, maybe experiment with using less weight on the bar for DE work/using slower eccentrics for hypertrophy work and constant tension stuff.
you’re 15 only??? you are doing awesome and I’m sure you’ll crush a thousand pound total well before the end of this year. I’m not qualified to give much lifting advice, but I would say definitely make it a point to miss 0 reps this training cycle, even if it makes you back down a bit and feel like a wuss at times.
Yep, I am 15. I actually don’t miss reps very often in training, maybe once or twice a week on average and it is normally technical mistakes when the intensity gets high rather than being too weak.
I had missed more reps today than I normally do in three weeks of training, which I didn’t mean to do. I just got carried away with it being a day to test. I’ll continue as planned, keep four ME exercises for lower body, and four for upper. Keep on my DE bench day the 100 weighted chin ups in 4-5 sets with a dead hang/nice stretch in my lats and a good MMC, and on the ME bench day weighted pull ups in the 15-20 rep range for about 4 or so sets.
I’ll also do some more chest work on DE day since I am starting to slack off on speed off the chest when I actually have a pause that would count in a meet.(it isn’t a weakness, but not a strength like it is when touch and go)
For DE squat day, I’ll still be working in about the same weight as I was last accumulation cycle, just try to keep it as dense but put more effort into the bar, and still continue onwards with the wide pause squats, I will also be pairing up with the wide pause squats double pause romanian deadlifts to get more time under tension for the whole back, and to work on where I normally stall/lose speed. I would then switch them out for 1-1/4 wide stance back squats for three sets of 12, and follow it up with 5 sets of 10 for snatch grip rack pulls and switch back to the previous exercises.
For ME squat day, I’ll be doing after the ME work snatch grip deadlifts trying to break the total reps at a certain weight leaving 1-2 reps in the tank for the first two sets then go for as many as possible on the last set that I can do with decent form (this exercise loses value when you look like a cat emptying its bowels) followed up by straight leg bent over good mornings for five sets of 12 with a slow eccentric, and some zercher lunges/ab work, then do a front squat variation and SLDL with conventional stance and glute bridges afterwards, then switch back to the previous exercises, but do single leg glute bridges/ab work afterwards. I’ll start with 255 for the snatch grip deadlifts, and keep going up a major increment (only using a combination of 45’s, 35’s, and 25’s) after I get 35 total reps.
That would about sum up my accumulation cycle, try to gain about 6 pounds of bodyweight during that, and try to get up to 245+ for the wide stance pause squats for four sets of 10/ get up to 275-295 for the snatch grip deadlift as a weight to rep out, oh and maybe make those shriveled up muscles on my torso (pecs) not look like they came off of some who has spent a few years in a concentration camp.
Sprints with timed rest
500X10, 45 second rest sprint 9 and 10 were brutally slow
I will be experimenting with timing my sprints and trying to increase the amount of quality work I can get in.
125X3 DE bench, experimented with rest but on average it was 20 seconds, every set and rep had a ‘pop’ to it (so fast that at the top the weight plates made a popping sound when lowering after locking it out/locking it out)
ultra wide grip bench with pec emphasis and 5 second eccentric
135X6 holy shit this was hard, I just rested it on the pins after the sixth rep because I was too fatigued to feel like racking the weight
125X10 hard, 1 minute rest
125X10 incredibly hard
125X6 reracked weight
125X4 oh good lord this was terrible
Yates row
225X6, 1 minute rest
225X3
225X3
dead hang chin up strict with large stretch at bottom and emphasis on lats
bwX17, 45 second rest
bwX11
bwX6
bwX6
snatch grip shrug 2 second hold
165X17, 30 second rest
165X12
165X5
165X5
close grip tricep extension to chin and wide grip curl super set
90X12, 8, 30 second rest
90X5,3
90X4,1
Good training session, my pecs are indeed very weak. Someone who could do a legal bench of 205, and probably 220-225 touch and go getting forced to use 125 for not even 4 complete sets of 10 is a crazy weakness. Also, I was surprised how much harder chin ups are when you emphasize your lats, hang at all times and at the bottom hang motionless with a big stretch in the lats, they will definitely get some growth when I can do it for 100 reps +25 pounds
ME sumo deadlift
95X5
135X5
185X5
205X5
225X5
275X5
295X5 getting tiny bit difficult this was about a 6-7 out of ten
315X5 fuck this was hard, PR I think and my old one rep max the first time I did a max sumo deadlift
250X8 this sucked at both that overhand deadlifting from the floor feels fucked up for me (I am a mixed grip whore when deadlifting)
snatch grip deadlifts
255X7 left a rep in the tank I think, the eighth rep would of been shitty, 1 minute rest
255X2
255X3
sumo stance romanian deadlift four second eccentric
210X12, 45 second rest
210X8
210X5
210X4
zercher lunges
105X15 R, 30 second rest
105X15 L
105X10 R
105X10 L
shovel deadlift
80X10 L
80X10 R
80X10 L
80X10 R
Somewhat good training session, my back was not up to good mornings today (I started with too heavy of a warm up set I think, and I had a bad feeling about doing anything other than arched back good mornings and they were bothering me some too) . I can definitely see snatch grip deadlifts having a carry over to back my conventional and sumo deadlift, maybe even to my squat too.
I have raised my calories from 3850 to 4000 because of weight gain slowing down to pretty much a halt, I will pull 325X5 four weeks from now sumo.
10X500 Sprints
All very high quality, and I think slightly faster than I have been.