Yesterdays session
Warmed up with soft tissue and dynamics
Bench
barx10
95x10
135x5
185x5
225x5
245x5
255x5
265x4.9, PR (locked out the fifth but pretty sure I got a little bump on it)
225x7
225x7
DB floor press
80x10
90x10
100x7
100x7
Bench felt kinda awakward all day, but the strength was there. Think I am going to widen my grip a little bit. I am 6’5", and pinky on the ring is kinda narrow. So going to go ring finger, see how that feels and maybe more. Hit 265 for a solid 4, and huuuge grind on the 5th and I am pretty sure I got a little help from the spotters. Was gassed after that, struggled to hit 2 plates. Floor press felt easy, happy with how the 100s went.
Warmed up with soft tissue and dyanmics
Low bar squat
barx10
115x5
155x5
205x5
belt on
245x3
295x3
335x3
365x3
385x3, PR
add wraps
405x3, PR
2" block pull
225x3
belt on
315x3
365x3
405x3, PR
Done. Squats felt pretty on today, might have had another on the 385 set. That was my opener at the meet ad I hit it without wraps this time. Coulda doe a little more on wraps. First time pullig 405 for a triple from any height. 2" felt harder tha the floor. Hardly any back stuff after deads today, getting better, no popping. Good session, squats are climbing.
Warmed up with soft tissue and dynamics
Bench
Barx10
95X5
135X5
185X3
225X2, crazy bicep pain going on
Rows
130 5x12
110 3x12
Left arm rows
60 3x12
Facepulls
50 4X12
Bicep was killing on the lowering of bench today. Never had that before, like brachialis sharp pain. Worse with increased weight. Only thing I noticed was i slept on my side all night and stuff ached for a while. Did a bunch of back because that didnt hurt.
Warmed up with soft tissue and dynamics
Low bar squat
Barx10
95X5
135X5
185x5
Add belt
225X3
275X3, bicep killing me
315X8, little better
315X8, no bicep pain, but hard af
315X8, waay better, no pain
Leg extension
“160” 3x15
Curls
45 3x20
Squats were killing my bicep until the 315 sets. Tried changing my grip up a little bit, but the thing that helped the most was curls between sets. I think I got some bicep tendonitis developing distally. Curls make it feel a lot better and iT feels super weird on that left arm. We will see how next bench session goes. Should prolly deload soon, feeling like dick.
Warmed up with dynamics
Press
Barx10
95X5
115X5
135X3
155 5x5, PR, very minimal bicep pain
Like 12 chins between sets
Rows
120X5
150X5
180X5
200X6
150 3x10
Ez bar curls
45 3x20
Press felt pretty good, got some decent work in and hit a 20 pound PR. Form felt pretty solid. Rows were challengin, really having a tougher time engaging my left side of my upper back. Could be contributing to the shoulder and bicep issues. Curls burn. Seems like its getting better, we will see.
Warmed up with dynamics
Low bar squat
barx10
115x5
155x5
205x3
add belt
245x3
295x2
335x1
385x1
add wraps
405x1
425x1, ties PR
450x1, 25 lb PR, had 1-2 reps in the tank
5-6" Block pull
225x3
add belt
315x3
365x2
405x1
435x1, PR
455x1, PR
475x0, bar didnt leave the ground, passed out
Squats are feeling really good lately, everything moved really well. Hit a 450 squat in wraps, pretty pumped. Might have had like 475 in me today. Pretty sure I can squat over 405 without wraps as well. Pulls were pretty good. 405 flew, 435 felt heavy and moved slow. 455 felt like my balls exploded. Tried 475, pulled the slack out but it never left the blocks, then proceeded to fall backwards while holding onto the bar. Took a seconds to realize what happened, not the first time I have blacked out but the first time I fell from it. Fun stuff, everyone was pumped to see someone pull till they pass out, had a lot of fun jokes. Good time. Back feeling good, bicep had minimal pain squatting. Pumped.
Since hitting this gym you’ve gotten incredibly strong on squats man! Good work!
Thanks, I know I have gotten stronger, but so much of it is because of technique. Just learning low bar squatting has had me squat like 30-40lb more without wraps. Learning wraps and using them has given me ~40lb on my squat. Wraps plus the recent low bar addition make my leverages waaay better and have me squatting the best I ever have. Have hit 365 for a double high bar without wraps, low bar I have hit 385 for a triple with some in the tank, with wraps I have hit 405, but could have prolly done 435 at least for a triple. The way 450 went, a triple was a possibility.
On a related note, will not be low bar squatting on Wednesdays because that much of it just pissed my bicep off. Was going to front squat and lunge instead. Arm cant handle that low bar frequency yet.
Warmed up with soft tissue and dynamics
Press
Barx10
95X5
115X5
135X3
Rows
120 3x10
Rear delt machine
85 3x15
Ez curls
55 3x20
Easy deload workout, felt pretty good. Bicep seems to be improving. Deload is on.
grats on the squat PR’s man. 500 with wraps at your next meet please!!!
[quote]strongmanvinny wrote:
grats on the squat PR’s man. 500 with wraps at your next meet please!!![/quote]
Shooting for a 500 pull and squat in the summer.
Warmed up with soft tissue and dynamics
Front squat (narrowed to ~shoulder width)
barx10
95x5
135x5
185x3
225x1
Hypers
BW 2x20
Ab thing
Got a raging quad pump from the narrower stance. Felt odd, but gonna roll with it. Deload continues.
Warmed up with soft tissue and dynamics
Bench
Barx10
95X10
135X5
185X3
225X3, very minimal bicep pain
Pulldowns
120 3x10
Facepulls
50 3x15
Ez curls
65 3x15
Deload continues, very minimal bicep pain, very pleased with its improvemen. Curls really seem to be helping. Yay curls… dammit.
[quote]Ass Banana wrote:
Tried 475, pulled the slack out but it never left the blocks, then proceeded to fall backwards while holding onto the bar. Took a seconds to realize what happened, not the first time I have blacked out but the first time I fell from it. Fun stuff, everyone was pumped to see someone pull till they pass out, had a lot of fun jokes. Good time. Back feeling good, bicep had minimal pain squatting. Pumped.[/quote]
Wooah, have it happened to you before with other lifts such as squats? I couldn’t even imagine that 
Maybe it’s related to breathing patterns?
Great stuff though, keep going
Once i passed out front squatting 315 several years ago on warm ups LOL. I had shit inflexibility and the bar was on my carotid. Didn’t make it back to the rack in time and only got one side on it. the other side fell off. WEEEEEEEEEEE.
[quote]squats and milk wrote:
[quote]Ass Banana wrote:
Tried 475, pulled the slack out but it never left the blocks, then proceeded to fall backwards while holding onto the bar. Took a seconds to realize what happened, not the first time I have blacked out but the first time I fell from it. Fun stuff, everyone was pumped to see someone pull till they pass out, had a lot of fun jokes. Good time. Back feeling good, bicep had minimal pain squatting. Pumped.[/quote]
Wooah, have it happened to you before with other lifts such as squats? I couldn’t even imagine that
Maybe it’s related to breathing patterns?
Great stuff though, keep going[/quote]
Happens occasionally with deadlifts and only deadlifts.
[quote]strongmanvinny wrote:
Once i passed out front squatting 315 several years ago on warm ups LOL. I had shit inflexibility and the bar was on my carotid. Didn’t make it back to the rack in time and only got one side on it. the other side fell off. WEEEEEEEEEEE.[/quote]
Totes done that… also have a video in this log of me miss racking like 275 and dumping it on the rac. Fails are fun.
[quote]Ass Banana wrote:
[quote]strongmanvinny wrote:
Once i passed out front squatting 315 several years ago on warm ups LOL. I had shit inflexibility and the bar was on my carotid. Didn’t make it back to the rack in time and only got one side on it. the other side fell off. WEEEEEEEEEEE.[/quote]
Totes done that… also have a video in this log of me miss racking like 275 and dumping it on the rac. Fails are fun.[/quote]
One time I was doing fronts in a commercial gym, and I pulled all the plates off of one side, and the other side flew up and everyone had eyes on me. Then I put 135 back on, and attempted to move it to another rack and the momentum of the 360 swing caused the plates to shoot off the sides at high speed and they rolled all over the gym and fell on peoples foots and shit.
Warmed up with soft tissue and dynamics
High bar (narrower stance)
barx10
95x5
135x5
225x3
275x3
Smith machine lunges
bar 2x8e
Squat felt super awkward with the shoulder width stance, but got more used to it as I went on. Felt so weird not having to get my arms and everything tight like low bar. Quad pump. Deload complete, next battle.
