Shortened session today. Twixt driving my wife around, delivering and picking up the boy to/from his play date (I hate that word), getting dinner together and getting ready for an evening outing this was all I had time for:
Partial Squat to pins (Pin 5)
315x3
365x3
385x2
365x3
Guess I’ll get deads tomorrow and maybe some GMs. Kinda surprised about the weight on the partials. Lost 2 reps on the 365 and the 385. But I had a bit more volume in front than usual when doing partials and the 12" box squats were pretty difficult. First time doing them. Still, 2 sets of 365 is some sort of PR since I haven’t done sets before of that weight at that height.
A-squats: Stay at 315 and keep trying to get 4 sets. Start position is really deep, but I don’t want to pile the blocks any higher and it’s good practice for getting out of the hole.
Deadlift: pretty good. The 50’s are about the same size a Olympic 35’s so this is really a deficit DL. Last two sets I found the groove and each rep flew up. Bar knurling is pretty sharp so the calluses took a beating. But that’s what they’re for, right?
Pendlay Rows: Keeping bench width grip and rowing to where I touch the bar when benching. Really seems to help my shoulder.
If the weights stay this good then I may not have to miss the meet after all. I’m going up 10 lbs to 225 on floor press and see how that feels to try and get 5 sets. Same for overhead press. 145 and see how it feels.
A-squats: Stay at 315 and keep trying to get 4 sets. Start position is really deep, but I don’t want to pile the blocks any higher and it’s good practice for getting out of the hole.
Deadlift: pretty good. The 50’s are about the same size a Olympic 35’s so this is really a deficit DL. Last two sets I found the groove and each rep flew up. Bar knurling is pretty sharp so the calluses took a beating. But that’s what they’re for, right?
Pendlay Rows: Keeping bench width grip. Really seems to help my shoulder.
If the weights stay this good then I may not have to miss the meet after all. I’m going up 10 lbs to 225 on floor press and see how that feels to try and get 5 sets. Same for overhead press. 145 and see how it feels.
[/quote]
Lookin’ good Skid! Can you perhaps hit the commercial gym once or twice to help prep for the meet?
A-squats: Stay at 315 and keep trying to get 4 sets. Start position is really deep, but I don’t want to pile the blocks any higher and it’s good practice for getting out of the hole.
Deadlift: pretty good. The 50’s are about the same size a Olympic 35’s so this is really a deficit DL. Last two sets I found the groove and each rep flew up. Bar knurling is pretty sharp so the calluses took a beating. But that’s what they’re for, right?
Pendlay Rows: Keeping bench width grip. Really seems to help my shoulder.
If the weights stay this good then I may not have to miss the meet after all. I’m going up 10 lbs to 225 on floor press and see how that feels to try and get 5 sets. Same for overhead press. 145 and see how it feels.
Lookin’ good Skid! Can you perhaps hit the commercial gym once or twice to help prep for the meet?[/quote]
Yeah - I may have to drop in to a commercial gym test my maxes.
This is going to be tiring once it gets up to 8 sets. I could push bench up to 235, but I’d never get the 6th set next time. These weights are just right. Form is improving, retracting the scaps well and pushing through.
Overhead press didn’t hurt at all. Getting the right trap flexed through the movement seems to be seating things well.
Doug Hepburn got to a 400+ overhead press, 500+ bench, 800 lb squat and deadlift using this program. My goals are more modest, but maybe someday I’ll squat what he pressed…LoL
edit: whoops, forgot that I’m not having any goals anymore…
Squats,deads and rows
Anderson Squat
135x6
165x5
215x3
265x3
315 5x3
Deadlift
365 5x3
Pendlay Rows
225 5x3
Skull Krusherz
115 5x3
total volume: 15300
My brain is already trying to figger out how to get out the amount of work this program requires.
During the squats it’s spitting out “Can’t do it. Can’t do it. Too many sets. Too hard.” When I decided not to listen, the last two sets were the easiest.
Anybody else have this happen?
Dang! My deadlift weight is 30lbs too low. Next lower session I’ll need to be pulling 395-405.
Skid, I am experiencing the same thing at times with my bench. The middle weights sets are such a chore but the higher weights sets seem to jack me up and fuel a desire for more.
[quote]j_willy3 wrote:
Skid, I am experiencing the same thing at times with my bench. The middle weights sets are such a chore but the higher weights sets seem to jack me up and fuel a desire for more.[/quote]
You might do a a warmup past your work set weight. Kinda like a mini-max. I think Christian Thibideau mentioned something like that in one of his articles. Gets the nervous system primed and makes the work sets easier.
like this:
135x10
185x5
205x3
225x2
245x2
250x1
225x5x5
or alternate a max with a work set. Warmup the same way but then
225x5
250x1-3
225x5
250x1-3
225x5
250x1-3
That’d make things interesting. You get your reps in and you get to push something heavy.
[quote]skidmark wrote:
j_willy3 wrote:
Skid, I am experiencing the same thing at times with my bench. The middle weights sets are such a chore but the higher weights sets seem to jack me up and fuel a desire for more.
You might do a a warmup past your work set weight. Kinda like a mini-max. I think Christian Thibideau mentioned something like that in one of his articles. Gets the nervous system primed and makes the work sets easier.
like this:
135x10
185x5
205x3
225x2
245x2
250x1
225x5x5
or alternate a max with a work set. Warmup the same way but then
225x5
250x1-3
225x5
250x1-3
225x5
250x1-3
That’d make things interesting. You get your reps in and you get to push something heavy.[/quote]
AAAAWWWW Man!!! Now I have something to think about between now and Friday!
Seriously Skid, I never would have considered that regime. I think I will put some form of it in. Thanks for the advice.
