Did some front squats with the lady friend.
Front squat- barx10, 95x5, 135x5, 185x3, 205x3, 225x3, 245x3, 255x3, 245x3, 225x3
Leg curl- “150” 3x10
Front squats felt really good, paused a few of the heavier sets. Knee is really ore from the wraps earlier today, basically the medial hamstring tendons are pissed. Hurts to walk kinda, got worse with the leg curls. Gonna see how tomorrow goes. Feel like an old man.
Tendons are little bitches.
[quote]Loftearmen wrote:
Tendons are little bitches. [/quote]
Its feeling a heck of a lot better today. Its just tender to touch. Totes good to squat this week easily.
Warmed up with soft tissue and dynamics
Press- barx10, 75x5, 95x5, 115x5, 135x3, 155x3, 175x1, 170x6 PR, 135x10, x9
Lat pulldown- 100x5, 120x5, 140x5, 150x10, x10, x10, x10
Facepull- “110” 4x15
Pushdown- “150” 4x12
Press felt pretty good. 175 moved the fastest it ever has, did a really good job of keeping it close to my body and getting my head through. 170 was a PR set, legs cramped up on the 5th rep. That is just the most uncomfortable thing about pressing, those damn leg cramps. Felt pretty strong tho. Tried to get a little volume afterwards. Pulldowns were good, feeling the back better each time. Prettyy challenging still. Facepulls were good, and pushdowns were hard.
Warmed up with soft tissue and dynamics
Squat- barx10, 95x5, 135x5, 185x5, 225x5, 275x3, 295x3, 325x1, 315x6 PR
Paused squats (1s)- 275 3x3
Paused deadlift (1s)- 275 10x2 (on the minute)
Took like an hour. Squats felt decent, everything just felt heavy pretty much. Cheap PR. Just felt heavy but moved well. Paused felt really easy, this was my 3rm like 2 months ago and it was super easy. Deadlifts kicked my ass, lots of pulls in a little time. Did these on the top of every minute, got so winded by the end. Form was solid. Back got very fatigued from these. Really good session, squats were meh.
Warmed up with dynamics
Bench- barx20, x20, 95x10, 135x8, 185x5, 225x3, 250x3, 270 5x3 PR, 1x2
DB incline- 60x15, x15, x15, x12, x12
Drove home and did stuff with female
Row- 100x5, 120x5, 140x5, 160x5, 180x8 PR, x8, 150 3x10, 140 2x10
Machine rows- 2 pps 5x10 paused
Facepull- 100 4x20
Pushdown- 3x10
Bench felt meh pretty much the whole day. Struggled to keep my left shoulder back. Still hit a bunch of PRs so I am happy. Failed the last triple and needed a little help. Really need to get my shoulders pinned back more. Always got something to work on. Did a bunch of volume today. Rows were really good, did a bunch of volume to equal it out. Good day. Meet in 3 weeks.
Warmed up with soft tissue and dynamics
Squat- barx10, 115x5, 155x5, 205x5, belt on 245x3, 295x3, 315x2, 335x1, add wraps 365x1, 385x3 ties PR
Block pull (3-4")- 225x3, 315x3, 365x3, 405x2, 435x1.5 PR
Squats felt pretty good. The first wrapped set I had a terrible wrap on my left and a good one on the right. I got shifted out of the hole and was crooked coming up. 385 was decent, last one was a decent grinder. Figured that will prolly be my opener for the meet. So everyone was doing block pulls that werent doing the meet coming up. Right hand ripped open on 315, left shin started bleeding on 365. I was a mess. Had to clean the bar off. Then taped up for the next sets. I thought he said everyone was doing them. Meh still hit a PR. 405 went real smooth on the first. Second was somewhat slower. 435 was tough on the first one. Had someone yell to go for another so I pretty much said fuck it. Pulled the second, got it a few inches off the ground and it didnt go any higher. Got pretty close to passing out. Gonna hit front squats later tonight.
Warmed up with some basic bitches/mobility
Front squat- barx10, 95x5, 135x5, 185x3, belt on, 225x1, 255x1, 275x1, 295x1, 315x1 PR, 335x00000
Paused deadlifts (1s)- 225x2, 275x1, 315 15x1 (on the minute singles)
Some core shit… fuck that
Front squats went really well, weights just flew. 315 was slightly hard but coulda prolly done a double. Got over zealous and went for 335, movedd it a little but didnt think I would got it. Paused are tough, form held up good. Trying to ingrain those good motor patterns and have more time under tension at my weakest point. The core was some walkout things and those killed everything. Got my front squat goal. Yay?
Many yays
Warmed up with soft tissue and dynamic band stuff
Press- barx10, x10, 75x5, 95x5, 115x5, 135x3, 155x3, 170x1
Push press- 205x1
Press- 180x3 PR, 180x4 PR, 190x2 PR
Lat pulldown- “165” 4x8
Facepull- “120” 5x12
Press felt good, the first rep of 180 on the first set got out in front of me and just got out of the groove pretty much. Crappy set overall. Redid it and hit them much more crisp, last one was tough but not terrible. Hit 190 easily for a single, second rep was somewhat hard. Good pressing day. Back stuff was good, nothing extraordinary.
You’re becoming king swole. Cot dayum easy on the gains.
[quote]strongmanvinny wrote:
You’re becoming king swole. Cot dayum easy on the gains.[/quote]
Tanks, moving steadily on up. Workin toward that 200 overhead soon. Hopefully 2 plates next year at some point.
Warmed up with soft tissue and dynamics
Squat- barx10, 95x5, 135x5, 185x5, 225x3, 275x3, 315x2, 335x1, 330x4 PR
Paused above parallel (1s)- 225x3, 245x3, 255x3 PR?
Front squat- 225x8 ties PR, 225x5
Paused deadlift (1s)- 225x3, 275 8x3 (set every 90s)
Walkout things- BW 3x7
Took like 75m. Squats were feeling pretty good today. Hit 335 with like no trouble at all. 330 set felt hard as fuck but looked pretty easy, definitely had another rep in me. Tried pausing on the concentric about hamstring to parallel, pretty much where I stall. Next time I think ill do a longer pause, but these were interesting and something I might try more in a few weeks. Front squats kicked my ass, hit 8, think I got pretty sloppy. Did another set and got my ass kicked and folded over on 5 reps. Deadlifts were really good, form was solid. Really like these for reinforcing good technique, feel like these are really helping. The walkout things are so hard, fml… Good session.
From two days ago
Warmed up with dynamics
Bench (competition pause)- barx20, 135x10, 185x3, 225x2, 255x1, 275x1, 295x1 PR, 315x1 PR
Floor press- 245 3x5
Pushups- 2x20
Drove home and did
Rows- 100x5, 120x5, 140x5, 160x10, 170x10, 160x10, 150x10
Facepulls- 100 4x12 (held peak)
Bench felt super easy today, everything was just flying. Hit 275 super easy, not even a struggle, might raise my opener a smidge. Took 295 and destroyed it, felt just as easy as the last set, no struggle. Everyone was super confused how fast that went. Took 3 plates and had somewhat of a grind but not that bad. 15 pound PR over my touch n go bench. Did floor press and my triceps felt like they were so weak. Rows were really good, nice squeeze. Facepulls were good. Really happy with benching from Friday, hopefully I can touch somewhere around there in the meet.
Warmed up with soft tissue and dynamics
Squat- barx10, 115x5, 155x3, 205x2, belt on 245x2, 295x1, add wraps 345x1, 385x1
Leg press- 3x12
Lunges- 2x12
KB swing- 3x12
Just worked up to my opener in the squat and then some light assistance. Nothing special, hit 385 relatively easy. Felt like shit but moved pretty well. Should be able to hit it any day.
There’s guy here with a ton more meet experience than me. I just did my first, but whatever your opener is I would keep it the same or even lower it a smidge if anything and idk what it is. You know you’re gonna smash your opener anyways might as well lower it a little and save the energy for a 2nd attempt, idk tho just a thought.
[quote]chobbs wrote:
There’s guy here with a ton more meet experience than me. I just did my first, but whatever your opener is I would keep it the same or even lower it a smidge if anything and idk what it is. You know you’re gonna smash your opener anyways might as well lower it a little and save the energy for a 2nd attempt, idk tho just a thought.[/quote]
The way I have them set right now is a weight I can hit for a triple. Should be able to hit openers without a problem. Ive had the guys at DBB helping me pick them, theyre prolly gonna pick my attempts as well.
Warmed up with soft tissue and dynamics
Bench (paused)- barx10, 95x10, 135x5, 185x3, 225x2, 255x1, 275 2x2
Rows- 120 3x15
Facepulls- 100 3x15
Benches at the other gym are soooo much worse than DBB. Felt decent on my setup, but the bench was terrible. Still hit my openerish for a couple doubles without a problem, might ahve had another on each. Rows gave me so much burning, went light on these and they burned. Facepulls amde my shoulder feel off, idk. Anyways, 11 days till the meet.
Is your warm ups long enough to be put into a video? Like I wanna see what you do for mobility. I kind of forgot how to warm up…
[quote]strongmanvinny wrote:
Is your warm ups long enough to be put into a video? Like I wanna see what you do for mobility. I kind of forgot how to warm up…[/quote]
I can prolly do something like that over the weekend. Upper or lower or both?
