Warmed up with soft tissue and dynamics
Squat
barx10
100x5
140x5
190x5
belt on
230x3
280x2
320x2
wraps on
370x2
390xfail, got forward and lost upperback tightness
Deficit deadlifts against bands (~180 at top, 60 bottom)
135x3
belt on
225x2
275x2
315x2 (all PRs btw)
345xfail
345x1
365xfail
Squats felt like pretty good up until the 390 set. Got to the bottom and was just a little forward and lost it. Same way I failed 405 in the meet. Fucking squats… and wraps. Deads were a motherfucker. Me being a giant had waaay extra band tension than everyone else. 315 wasnt to bad, took 345 and just got to the knees and it stopped. Took it again and hit it pretty easily, had really good speed off the floor. Took 365 and got it to the knees and felt my back pop again, slightly pain but not bad really. Doesnt hurt, jsut feel it. Should have been happy with 345, but that atmosphere you gotta go for it. Fuck bands tho for real, 405 at bottom, 525 at top. Not terrible. Prolly front squats later, maybe some other stuff. Really need to upp the trunk work. If anyone knows good “core” exercises let me know.
Couple hours later went and did front squats
Paused front squats (1s)
barx10
95x5
135x5
185x3
205x3
225x3
245x3, PR
265x2, PR
Paused front squat (10s and breathing)
225x1
Smith machine bulgarian lunge
1plate 3x10 each leg
Front squats suck because they suck, no but seriously pauses are kind of fun to do. Coulda hit another at least at 265. Lunges kick my ass, need to keep doing them.
Warmed up with soft tissue and dynamics
Press
barx10
95x5
115x5
135x3
155x3
175x1
belt on
170x6, PR
200x5, PR (push press)
135x10 (strict)
Press superset with chinups 6x5
DB incline
60 3x12
Rows
“120” 4x12
Rear delt machine
“85” 4x15
Press felt pretty strong today, had another rep in the tank. Almost hit my head on the 5th rep so it misgrooved. Push press wasnt too bad, had some trouble controlling the eccentric. Pullups went easier than expected, good sign. The rest of my assistance all gave me a ridiculous pump, was kinda cool. Good session. Vids later. Also fun story, got a dog this weekend and she is really anxious. She has peed in our closet once and shit in our room 4x in like 2 days. Crate training here we come.
[quote]strongmanvinny wrote:
What’s the doges name? [/quote]
Toaster
Warmed up with butt punches and dancing
Squat
barx10
135x5
185x5
belt on
225x3
275x3
315x1
335x1
315x8, ties PR
Paused breathing squats (10s)
225x1
245x1
245x1
Some trunk stuff
Was going to do the smith machine kick my nut lunges but they were both taken by people doing supersets and never being there. Dicks. Squats went pretty good, got really out of breath because high reps n shit. Form didnt feel bad. Breathing squats are death, quady upper backy burny ness. Decent session, didnt get as much done as I wanted.
Thinking about changing up my squat programming because I want to lock in my form, that front view was pretty eye opening to me about the amount of suck I am doing as far as keeping my knees out. Might also be pushing them out a little too much on the eccentric. Gonna work on some things squatting most likely. Was think doing something with more lower rep sets to work on not sucking at somewhat heavier weights (~80% an higher for sure). I would much rather get my hypertrophy work from something other than squats anyways, high rep squats suck. But I am looking into potentially squatting 3x a week, Wednesday-Friday-Sunday. We will see, I got some time this weekend to look at some stuff.
Have you ever played H1Z1?
[quote]strongmanvinny wrote:
Have you ever played H1Z1?[/quote]
Never heard of it
[quote]Ass Banana wrote:
[quote]strongmanvinny wrote:
Have you ever played H1Z1?[/quote]
Never heard of it[/quote]
It’s a crazy game man. My friend gifted it to me and honestly I’ve never actually been addicted to a game like this.
Goodbye gains!!!
[quote]strongmanvinny wrote:
[quote]Ass Banana wrote:
[quote]strongmanvinny wrote:
Have you ever played H1Z1?[/quote]
Never heard of it[/quote]
It’s a crazy game man. My friend gifted it to me and honestly I’ve never actually been addicted to a game like this.
Goodbye gains!!!
[/quote]
Just grab some cheetos, a bean bag chair, and some mountain dew. Who wants gainz anyways?
Those paused fronts looked perfect. Coulda been a form training vid!
That 8 set Pry felt 10 times worse than it looked. Those last two reps still moved without hitch.
Your camera angles and view really show what your work in with here. Excellent choices… looks like a highbar super wide Stance? Which is quite rare…
[quote]barbedwired wrote:
Those paused fronts looked perfect. Coulda been a form training vid!
That 8 set Pry felt 10 times worse than it looked. Those last two reps still moved without hitch.
Your camera angles and view really show what your work in with here. Excellent choices… looks like a highbar super wide Stance? Which is quite rare…[/quote]
The 8 rep set felt like ass. I really like trying to get a variety of angles to see how it looks. My squats arent terribly wide, like 1.5x shoulder width roughly. I also have super long legs so it is going to look wider, being 6’5" isnt that great for lifting. Just tried low bar squats today, and plan on working on getting my low bar better.
Warmed up with dynamic stuffs
High bar squats
barx10
115x5
155x5
205x5 (most paused during warmups until here)
245x10
Low bar squats
295x6
315x6
325x6
335x6, PR
Deadlifts
225x3
275x2
belt on
315x1
365x1
405x1
435x1
455x1, ties gym PR
Really liked warming up with paused squats today. Worked on the low bar squat today, felt super awkward like it was going to fall off the entire time. Started to get the hang of it by the end. Did a decent amount of volume before hitting 335, so pretty pleased with hitting it. Didnt have the problem with getting leaned over as much. Didnt have as much knee cave. I think low bar will work well with me. Deads felt good, no back issues at all really. 455 felt a little rounded, but not that badly. Had it drift a little bit away from me, but overall I think it was a pretty clean rep. Pretty content with it.
On a related note, going to keep doing OHP on tuesdays with a bunch of upper back work thrown in. Wednesday will be low bar squatting for some volume, and then some lighter sumo deadlifts afterward with possibly some single leg work. Going to do upper back and arms on Fridays after the benching. After squats and deads on Sunday, planned on just single leg work.
Easier layout
Tuesday
OHP
Upper back
Maybe arms
Wednesday
Low bar squat volume
Lighter sumos
Single leg work
Trunk
Friday
Bench & assistance at DBB
Upper back
Arms
Sunday
Squats & deadlift at DBB
Single leg stuff
Trunk
Really need to do single leg and trunk stuff, even though I hate it. Lots of upper back work.
Insane form composure on that max pull. Very gelatinous.
[quote]strongmanvinny wrote:
Insane form composure on that max pull. Very gelatinous. [/quote]
Thanks, definitely pleased with how it held up. #pauseddeafliftsandparanoia
Did some assistance with the lady friend
Smith machine bulgarian lunges
Barx10e
25s x8
45s 3x12e
Hypers
Bwx10
40X5
80 3x10
Hanging knee raises
Bw 3x10
Massive leg pump from all this. Really trying to improve overall leg strength.
Warmed up with soft tissue and dynamics
Press
Barx10
95X5
115X5
135X5
155X3
185X1 (push pressed)
180X4, ties PR
135X10
135X6
Chinups superset between pressing 7x5
Rows
“120” 5x12
Facepulls
“100” 5x15
Rear delt machine
“85” 5x15
Pressing felt pretty strong, had another rep in me if my legs didnt cramp up. Really killed the fifth attempts stability. Chinups are getting a hell of a lot better. Shit ton of upper back work. Facepulls felt awkward, rear delts burn. Then some chipotle, chipotle is my lifeeee, lol.
Warmed up with dynamics
Low bar squat
barx10
95x5
135x5
185x3
belt on
225x3
275x3
315x5
345x5, PR
365x5, PR
315x5
315x5
Stretches. Spent after the squatting. Low bar felt so terrible on my wrists, going to wear wraps next time to see if that helps. Felt bettter on my back today though, getting the hang of it. Stronger as fuckkk. Had like 1-2 left on 345. Had a big grinder on 365 for the last one. Rep max over 400 apparently. Good session, wrists sore. Video at some point.
