Yesterdays stuff
Low bar squat
barx10
135x3
185x3
belt on
225x3
275x3
315x3
345x1
365x3, felt decent, 8ish
365x3, 8.5
365x3, 9 ish
Front squats
185x6, 4 sets, quad pump and tougher than expected
Squats were decent, got a little goodmorningy by the end. Felt so tired and quad were so pumped. Didnt get my programming by the session, but have it now, more frequent lifts and an RPE system. Excited.
Warmed up n stuff
Deadlifts
135x5
205x3
275x2
belt on
345x5, not hard
375x5, had like 2 in me at least
405x4, last rep felt wonky, had another left
Paused bench (2s)
barx10
95x5
135x3
185x3
225x5
245x5, had like 2 more
255x5, PR?, pretty sure I had another
Close grip bench
185x8, easy
205x8, triceps said were done here, got real hard, maybe one more
Lat pulldowns
100x15, 3 sets, felt my arms a little more than I wanted, but meh, tired as f at this point
First day done, this session was hard, and this is just introductory week, more volume to come after lol.
Warm up
Low bar paused squats
barx10
135x3
185x3
belt on
225x3
275x5
315x5, had another in me pretty sure, woulda been tough 9-9.5
Bench (tng)
barx10
95x5
135x3
185x3
225x8, felt tougher than expected, 7.5
235x5, had another for sure, maybe two, maybe, 8.5-9
Floor press (normal grip)
185x8
225x8, had a few more
245x8, PR i think, had another one in me, 9
DB sidebends
60x20, 3 sets each
Facepulls
60x25, 4 sets
Bench felt pretty tough, squats were a PR, all this frequency mang.
Yesterdays stuff
Beltless deadlift
135x10
225x2
275x2
315x2
365x5, not bad, had a few in me
385x5, had another, maybe 2
Incline bench
barx20
95x5
135x8
155x8, 3 sets, felt decent, tits and stuff getting pumped
Front squat
barx5
95x3
135x1
185x5
225x5, tough
205x5, these felt way harder than expected, meh
Bulgarian split squat
BWx5
50sx8, 3 sets, awkward at first, then pretty good, not crazy hard but balance sucked
Hypers
BWx5
70x10, 3 sets, stuff
This session kicked my ass, not crazy volume or anything, but decent amount and more stuff than I am used to doing, and 4th day out of 5. Dat frequency stuff doe.
This weeks training
Low bar squat
barx10
135x5
185x3
belt on
225x3
275x2
315x1
345x4, smoke
365x4, super solid, 7-8
385x4, PR, pretty good, 9.5
345x4
345x4, these backoffs were friggen tough
Bench (competition pause)
barx10
95x5
135x3
185x3
225x1
255x4, decent, slower than what I wanted, 8
265x4, meh, fatigued I guess, 9
245x4
245x4, these moved well
Overhead press
barx5
95x3
135x1
155x6, harder than expected, never done these after benching, 9
145x6
145x6, tough at the end, fatigued
DB rows
100x12, 3 sets, decent squeez n stuff
These sessions are way harder than what I am used to. Getting stronger in the squat for sure.
Tuesdays session
Deadlift
135x10
225X3
275X2
Add belt
315X2
365X4
405X3, tweaked my back on the fourth, call it there, bar got away and got a little rounded
Pin press (chest level)
Barx10
95X5
135x3
185X3
225X4
245X4
265X4, these are tough
245X4
245x4
Pin press (~4" off the chest)
225X6
255x6, dat lockout
235X6
235X6
Lat pulldown
80X12
100X12
120X12
100X12
100X12
Decent session considering the low back thing, luckily I kinda know how to get past this. Pressing was pretty good, pins suck to break from.
Yesterdays session
Limber 11
Low bar pin squat
Barx10
95X5
135X3
Belt on
185X3
225x4
225x4
225x4, no pain, just testing it out, felt like its good to go, no legs until monday tho
Bench (tng)
Barx20
95X3
135X3
185x3
225x6
245x6
265x6, PR, first rep kinda wonky but these were a good weight, theh moved well as long as I got it toward my face a little
245X6
245X6
Floor press
225x6
255X6, had a few left
275X4, failed 5, just didnt move well from the start, all were slow
235X6
235X6
Side bends
3X15
Facepulls
4X15
Very pleased with how the back feels, good to go. Not going to push deadlifts crazy hard for a while, all solid reps without much breakdown. Squats are feeling good lately. More frequent benching has made my shoulders feel better suprisingly.
You might try standing up after each deadlift rep and resetting briefly. Kinda like how Brandon Lilly does it. Also, hope that back issue isn’t too serious.
[quote]strongmanvinny wrote:
You might try standing up after each deadlift rep and resetting briefly. Kinda like how Brandon Lilly does it. Also, hope that back issue isn’t too serious.[/quote]
Was thinking about it.
And the back feels great, just a minor tweak
Limber 11 ish
Low bar squat
Barx10
135x5
185x3
Belt on
225X1
275X1
315X1
345X1
365X3, 7.5-8
390X3, PR, 9.5
365X3
Bench (competition pause)
Barx20
95X5
135X3
185X1
225X1
255X3, easy
275X3, 7.5-8
285X3, PR, 8.5
295X2.999, gad the third but girlfriend touched it, misgrooved but would have had it, still 2 rep PR
265X3
Overhead press
Barx10
95X3
135X1
155X5, 7.5
165X4, failed five, god I suck at judging sometimes
145X5
Db rows
110x10, 2 sets each
100x10, 2 sets each, decent stuff
Very good session, squats were solid, bench was solid, everything went well. Three PRs, really good stuff.
Tuesdays session
Limber 11
Deadlift (resetting at the top of each rep)
135x10
225x3
275x2
belt on
315x1
365x3
385x3, not bad 7.5
365x3
Paused bench (2s)
barx20
95x5
135x3
185x1
225x3
255x3, moved pretty well, 7.5-8
275x3, solid form wise, moved slow, 10
255x3
Close grip bench
225x5
245x5, moved decent
255x5, 9, triceps got tired out of nowhere
235x5, was supposed to do 2 sets, but forgot
Lat pulldown
60x10
90x10
110x10, 2 sets
100x10, 2 sets, back stuff
Pleased with deadlifting, no issues with it, liked resetting each rep, felt tighter and more solid. Going to pull at a lower rpe for a little while, solid reps, building a good pattern.
Yesterdays session
Limber 11
Low bar paused squats (1s)
barx10
135x5
185x3
belt on
225x1
275x3
295x3, paused squats suck
315x3, 7.5-8
315x3
315x3
315x3, tough by the end, slow as F
Bench (tng)
barx20
95x5
135x3
185x1
225x1
255x3
275x3
295x3, felt really solid, 9, very excited about this lift, getting better at handling heavier weight
275x3
Floor press
225x3
255x3, tougher than expected
275x3, 10, just felt heavier than expected
255x3
Side bend hyper thing
4x20e, these were hard mang
Facepulls
80x20, 5 sets
Solid session, feel like my depth is improving, and my hips are feeling better at the bottom of the squat. Bench is feeling much better technique wise, feels really solid.
Limber 11
Beltless deadlifts
135X10
225x3
275x2
315X1
365x3, solid, 7.5
365X3
365x3
365x3, solid, did all breathing at the top of each rep, pulled like singles
Incline bench
Barx20
95x5
135X5
155X10,3 sets, pumpy, 8 ish on all sets
Front squats
Barx5
135x3
185x8, 7.5
205x8, 8.5
185X8, front squats kick my ass, and high reps
Bulgarian lunges
Barx10e
95x10e, 3 sets, these kicked my ass, breathing, fatigue, ass pump, left tougher which is unusual
Hypers
Bwx5
45X12, 4 sets, hammy stuff
Solid session, kicked my ass tho. So tired afterwards. Liked pulling deadlifts as singles, felt better, more tiring tho.
Weeks training
Trained at DBB today
Limber 11
Low bar squat
barx10
155x5
205x3
belt on
245x3
295x1
335x4
365x4, little leaned, not enough tightness in the upper back, 8-8.5
365x4
365x4, slow by the end
Bench
barx20
100x5
140x5
190x3
230x1
250x4
260x4, solid, 7.5-8
260x4
260x4, still solid, prolly should have gone up a little bit, solid pauses, moved well
DB rows
60x10
90x10
110x8, 4 sets each, good squeeze, positioned my other arm a little lower than normal, felt the back more, solid reps, not jerking
Solid session, was supposed to OHP but I went full pussy I guess, got busy and just skipped it today, ill do this week tho.
Limber 11
Deadlift
135x6
225x3
275x2
belt on
315x1
365x4, smooth, pretty good set
385x4, got a little slower on the last rep, not pushing it yet with deadlifts, 7.5-8
365x4
365x4, playing with foot positioning
Pin press (chest level)
barx20
95x5
135x5
185x3
225x1
255x4, easy ish, 7.5-8
275x4, pretty smooth, 9, 10lb PR
255x4
255x4
Pin press (~4’ off chest)
225x4
255x4
275x4, 8, went pretty smooth,20lb PR
285x4, 9, PR, good weight selection, 30lb PR
265x4
265x4, not bad
Lat pulldowns
60x10
90x10
120x8, 4 sets, good lat stuff
Solid session, deadlifts felt alright, not issues with it, the weight is heavy enough where every rep isnt perfect, but still challenging. Still need to work on the bar drifting a little bit, back tightness, and head positioning. Pressing went very well, doing some body tempering right now, really think it is helping with my shoulders and arms and everything. Such painful tho. Lots of pressing PRs.
Yesterdays stuff
Limber 11
Pin squats (really fuckin low)
barx10
135x5
185x3
belt on
225x3
275x1
295x4
315x4, 9, felt really fucking low, hips def got stretched
295x4
295x4, just grooving depth I guess, not easy but not hard
Bench (tng)
barx20
95x5
135x5
185x3
225x1
255x4
275x4, 8-8.5, moved solidly
285x4, PR, 9.5, maybe one more, pretty solid technique wise
265x4
265x4
Floor press
225x4
255x4, tougher than epected, 9
245x4
245x4, weak sauce
Leg raises
Bwx15, 3 sets, breaks needed, such fat
Superset
Facepulls
80x20, 4 sets
Decent session, coach was telling me I might be a little high, so experimented with stupid depth, hips got a little uncomfortable. Got an email that depth is pretty decent, just shitty camera angles, lols. Depth ight, just gotta hit it good on competition squats.
Limber 11
Paused deadlifts (~1 second)
135x8
225x3
275x2
315x4, easy
345x4, solid
365x4, 7.5, think I figured out pulling the slack out of the bar, felt good, still gotta work on back tightness and core stability
345x4
345x4
Incline bench
barx20
95x5
135x5
165x10, 4 sets, tough by the end, much titty pump
Front squats
barxsome
135x5
185x3
belt on
225x4
255x4, 8-8.5, pretty sure this is a PR
235x4
235x4
Bulgarian lunges
95x10, 4 sets each, balance improved, no issues, going to add some weight next time I do these
Hypers
50x12, 4 sets, put the bar on my back for these, so much harder, more hammy activity and back stuff too
This session is a motherfucker with volume and such. Dont think I have had any back pain like I did previously in like 2 weeks. Been feeling really good lately, shoulders improving, hips improving, form improving. Tempering and limber 11 warm ups have been helping. First 4 weeks done, form feels much better, PRs in benching and squatting. Next block upcoming.