Took 50 minutes. SQuats felt pretty good, the set before the main set always feels odd. 315 felt pretty good, I am pretty happy with the form. Last one I got leaned a little bit but I am happy. Did 335 and the first one flew, went for the second and got to the bottom and just forgot to squat. Just got there and didnt know what to do… I dont know manggg. Did the set again, didnt feel quite as strong the second set and had some knee caving, but they werent too bad. Not that happy with them but I was annoyed that I fucked up the last set. Front squats kicked my butt, those are hard man. Leg extensions killed dem quads. If this doesnt help the quads fuck legs then. Good session.
[quote]Loftearmen wrote:
What are you going to do to address your quad weakness?[/quote]
Great question, I was doing leg press but that was annoying the knee, was gonna try lunges even though I hate them. Need to find something that doesnt annoy the knee, might also do long paused squats, those killed the quads. Would like to hear which sounds best.[/quote]
I think paused, atg front squats would be the most appropriate but obviously that is only true if they don’t bother your knee. High bar, narrow stance paused squats would be another option. Both of these would work best in oly shoes with a raised heel to help get your quads more involved.
Walking Lunges are good too but I don’t think they would have as much carry over as squat variations would.[/quote]
I think paused front or back squats sound like a good plan. Thanks for the feedback![/quote]
Was curious what sets and reps youd recommend.[/quote]
I would run them in a tapered cycle over the course of 8-12 weeks. I’d start with a lot of volume (5x10-12) and slowly increase the weight and decrease the volume until I was hitting a really heavy 3x3. If this is too much to think about you can never go wrong with 5x5 and small, incremental increases in weight.
Bench felt good warming up, was on a very padded bench so it felt like I lost tightness a lot. Hit 255 with no grinders for 6 sets, pretty happy about that. I also got the nickname of mantis cuz aparently I look way to tall to bench and look like a praying mantis… Fuckers. 4 boards suck, triceps hurt, handled some heavy as weight tho. Didnt feel that heavy in my hands its just like my arms didnt want to move it. Rows got a damn good squeeze and were very strict but still kinda heavy. Benching before makes my upper back contract better on rows. Did hella back volume for me, not csulli volume but still. Good sessions, got PRs, coulda done more. Bench was smoooove.
Warmed up with dynamics and soft tissue, thought everyone was coming at 10, everyone showed up and started lifting at 1130…
Squat- barx10, x10, x10, 115x5, 155x5, 205x5, 245x3, belt on 295x3, 25 minute rest
barx5, belt on 245x3, 295x8, 305x8 PR, 315x8 PR
Deadlift- 225x3, 275x3, 315x3, 365 5x5 PR
Squats felt pretty good, was warming up hella slow cuz no one else was there. Talked to Kevin Smith for a little while, guy is stupid strong. He totalled like 1920 at Relentless raw with wraps. Super nice guy, his dog hates me. Everyone started getting there, so I warmed up kinda again. Felt warm the whole time. 295 felt pretty easy, just got so out of breath and felt sloppy. 305 felt easy, but got so winded. 315 was a ball buster, on the 4th rep got folded and was a shitty rep. Knew that shit was a fluke so got the last four with pretty good form, little fast eccentric but not bad. Got them all then was so light headed for like 10 minutes. Havent deadlifted in a while, so of course a shit ton of them… Damn clay was trying to kill me. First 3 sets felt good. Last two sucked dick, was getting advice on head positioning and hip positioning and bar placement. It all felt like shit and I got folded on the last one on the 4th and last two on the 5th. I dislike looking up deadlifting, feels unnatural. Im gonna be wrecked for tomorrow, might front squat later with the girlfriend, but that might be pushing it. #alreadywrecked.
So sore from Sunday… Didnt expect much out of this session just because of how much deadlifts fucked me. Tried to get my head out of the way a little more on pressing, it felt good. These all felt crisp warming up. 165 was slower than id have liked. Was thinking about just doing 5 and calling it, but hit 5 and it was easy still. Got hard quick, 7 was slightly hard. Wanted that 8th one bad so I went for it and got it. Did a backoff set with 135, got to 8 and was like fuck it go for 12, what I thought was 12 was the biggest grind of my life. Girlfriend said it was 11 so I was not having any of that. Stupid brain. Got the best contraction of my life in my back, im assuming from the residual soreness from deadlifts. Facepulls are getting easier. Pushdowns started to irritate the elbow so I didnt do the last set. Girly paused squatted some good stuff today, 115 5x5 1s pause.
Squat- barx10, 95x5, 135x5, 185x5, 225x3, 275x2, 295x1, 285x10 PR
Paused (1s)- 245 3x5
Front squat- 135 3x10
Whore and prude machine- 2x20
Leg curl- 1x20
Took an hour. Squats felt pretty darn good, stayed upright pretty much throughout. Knees were caving a little more than ideal, ill work on it. Paused were fucking tough, and front squats pumped the quads. Did some quick hip and knee stuff, took 5 minutes, burned like a mofo. Good session, liked the setup of squats on squats on squats.
Bench- barx10, 100x8, 140x8, 190x5, 230x3, 260x1, 280 5x1 PR.
4 board- 280 3x5, 1x3
CS t bar row- 115 4x10, 90 2x15
Pushdown- 4x12
Took like an hour an a half. Didnt get the memo that they were coming earlier. Hit 5 singles with some heavy weight, was not tight enough. Just could not keep the upper back tightness today, no grinders but wasnt happy. 4th single was smooth as hell. 4 board killed the triceps, last set I rushed my rest and set up, lost tightness and sucked ass on them. Rows felt good, hit some heavier then dropped it and hit more. Pushdowns made the elbow crack a butt ton. 5 singles is some PRage.
Squat- barx10x10, 115x8, 155x5, 205x5, belt on 245x3, 295x2, 335x2, 365x2 PR, 385x0, 335x5 ties PR
Deficit sumo deadlift- 225x5, 275x3, belt on 315x2, 365x2, 385x2, 405x1, 365x2 All PRs
Squats felt decent warming up, 335 felt slow as hell but everyone said it looked easy as hell. Jumped to 365, got a little on my toes the first rep and had to fight to stay upright but it was a huge grind or anything, second rep was much smoother, might have had a third in me. Tried 385, once again got on my toes, barely got out of the hole and wasnt going to recover. Pretty sure I have the strength just technique was off a little bit. Never have done a deficit sumo before, so everything was a PR. 365 moved much better than expected, previous best was 365x3 from the floor and that sucked. 385 moved fairly well, second rep was slightly hard, previous 1rm from the floor was 380 so I was happy. Tried 4 plates, pulled hard and it barely moved, I swear I pulled this thing for a solid 5-6 seconds. It was so slow but I got that shit, first 4 plate sumo pull is from a deficit. Getting stronger. Gonna hit front squats and prolly hips and “core” later.
Warmed up soft tissue and dynamics, assistance work
Front squat- barx10, 95x5, 135x5, belt on 185x3, 205x3, 225x3, 245x3, 260x3, 275x3 PR, 290x1 PR, 300x1 PR, 315x0
Leg curl, whore machine, and prude machine superset 3x12 each.
Took like an hour, felt like going heavy for front squats cuz I went heavy earlier today anyways. Wanted to hit 275 for a triple, felt pretty good. Felt like I kept pretty damn upright on all of my sets. Very pleased with how well my form held up. 290 felt pretty easy, went for 300 and it was a slight grind. At this point I was pretty tired and thought fuck it why not, so pretty much did an eccentric cuz I hardly pushed going up. Really good day overall, hit a nice squat PR and a sumo PR. Getting stronger.
Took about an hour. Tried to have a monster before lifting today, not sure how I feel about. Didnt really notice that much except my heart rate would beat pretty rapidly right before a set, more than normal. Anyways, press felt really good warming, form looked good. Hit 165 and the first 5 were pretty easy, then I kinda didnt try to push as fast as possible and did a slight grind, got a little over extended. Not bad grind, maybe could have gotten another but my head wasnt right for the set I guess. First 5 flew up last one was pretty slow. Floor press kicked my triceps ass, wanted a few more reps on each set but that pause is much harder. I need to keep the floor press in, I feel it really helps my bench so far. Got a really good squeeze on lat pulldowns, wanna hit that for 4x10 before increasing it. Rows were a really good squeeze but I felt so weak after doing these right after pulldowns. Facepulls burned really nicely. Good session. No video lovelies, girly is out of town.
Took like 70m. Squats felt like complete shit after like the bar… just felt off and weak. Could have gottwn 8 on both sets but I was too winded and my form felt liek crap. Second set was better tho. Paused were bleh. Frontys kicked my upper back and quads booty. Made decent work out of shitty feeling session. Hit a PR even tho I sucked ass, so i cant complain. Didnt feel like doing anything after squata but Sucked it up.
Best bench day I have had in a while, prolly ever. Form felt so crisp. Did some mobility work for my shoulder before by mike hedlesky and I think it really helped me get tight and keep my shoulders back. Smoked everything until 280, it was a little slow but moved well. 290 failed the first time so tried it again and grinded it out for a nice PR and 30 pounds of PRage. Boards kick my butt, these damn long arms. Tge first row was with a nuetral grip V bar, handles are like a foot apart. Have used it for rows like the last two months. The straight bar was with pretty much my bench grip rowing to the same spot I bench too. Really liked those. Facepulls felt kinda easy tosay suprisingly with thebhigher weight. Pushdowns were burny as fudge cuz it was a slow eccenttic to not bug.my elbow as much. Great day. Much heavy bench PR.
Everything felt really good today. Squats felt locked in warming up, wanted to hit 355 for a triple. Felt super easy and considered going for more. Did wraps for the first time in like 2 months, 3rd time ever. Had a slightly lighter wrap and it was much better. Did a pretty tight one for 385 and killed it. Missed 385 without wraps last week and killed it for a triple. Felt super good, really like wraps now lol. Sumo felt awesome warming up, 365 flew up. Went for 405 and thought it felt really good, slightly slow but pretty good. Went up again and hit 425, pretty slow but very happy with it. Heaviest double I ahve pulled in either stance. Gonna prolly hit some trunk work and maybe some other junk tonight. Need to do some trunk stuff.
[quote]Loftearmen wrote:
Shit! Squats are looking really solid and PR’s left and right. Are you on that Celltech bra?[/quote]
Really think its cuz im around stronger people, and also I might love knee wraps cuz im a dirty cheating whore.
Took like 40 minutes. Got in and out cuz poopy was sickly. Press felt pretty good warming up form wise, elbow wasnt happy. Got over it. Did a quick over warm up just to feel heavier weight in my hands. The first set felt like dog shit on 3/4 reps so I did it again and it looked easier but felt harder. Both had a rep in the tank. Pulldowns were good, got some heavish weight and kept a nice good contraction still. Facepulls were much better when I focused on pulling my shoulder blades together instead of getting my hands as far back as possible. Back pump bitches. Good session then some gyros for the gainz.
[quote]Loftearmen wrote:
Shit! Squats are looking really solid and PR’s left and right. Are you on that Celltech bra?[/quote]
Really think its cuz im around stronger people, and also I might love knee wraps cuz im a dirty cheating whore.[/quote]
training with stronger people is a great motivator. I wish I had some super strong guys to train with
[quote]Loftearmen wrote:
Shit! Squats are looking really solid and PR’s left and right. Are you on that Celltech bra?[/quote]
Really think its cuz im around stronger people, and also I might love knee wraps cuz im a dirty cheating whore.[/quote]
training with stronger people is a great motivator. I wish I had some super strong guys to train with
And yes, you are a dirty, dirty whore.[/quote]
Sluts make the world go round my friend.
