Tuesdays training
Limber 11
Low bar squat
barx10
135x5
185x3
belt on
225x3
275x1
315x1
345x1
365x4, definitely sharted on the first rep, 8.5 rpe, but didnt want to go heavier after that sturff
345x4
345x4, last set felt the best, rest felt a little off
Bench (competition pause)
barx20
95x5
135x5
185x3
225x1
255x1
275x4, 9, moved fairly well, PR
255x4
255x4
Close grip bench
205x7
225x7, 8.5 ish, triceps fatigue so quickly with these
205x7
205x7
DB rows
90x12, 5 sets each, huge back pump, good stuff
Solid session, squats were meh, shittin aint good I guess, bench was good, 10 pound competition pause PR.
Yesterdays session
Limber 11
Deadlift
135x8
225x2
275x2
belt on
315x2
365x4, solid
395x4, felt very solid 7.5-8, best deadlifts have felt in months
365x4
365x4
Pause bench (~2s)
barx20
95x5
135x5
185x3
225x1
255x4, pretty decent, these all move so slow
265x4, PR, 9.5, maybe another rep, slow, PR
245x4
245x4
Press
barx10
95x5
135x7
135x7
135x7, 8.5 at the end
Lat pulldown
90x15, 5 sets, lots of pumpy stuff
Swiss bar curls
barx50
Deadlifts felt the best they have in months, feeling better pulling the slack out of the bar, need to still work on twisting my elbows, higher belt positioning felt much better, really pleased, benches felt slow but moved.
Limber 11
Pause squats
barx10
135x5
185x3
belt on
225x1
275x1
315x4, pretty solid, 7
335x4, 8.5, PR, felt really solid, good back tightness and knee tracking
315x4
315x4
Bench (tng)
barx15
95x5
135x5
185x3
225x1
255x7, PR, felt solid, wrists did something weird unracking it, almost dropped it kinda
235x7
235x7
Close grip bench
225x4
255x4, solid, 8
265x4, 9, solid but triceps were tired
245x4
245x4
Leg raises
BW 4x15, harder then expected
Facepulls
80, 5x15, good upper back stuff going on here
Solid session, squat and bench PRs, programming going really well right now, getting stronger.
Limber 11
Beltless deadlifts
135x10
225x2
275x2
315x2
365x4, 8, felt off, didnt get my lats tight enough
345x4
345x4, best set today, got my lats tight, elbows turned nicely, just need to leg press it better
DB bench
40x15
60x8
70x5
80x5
90x8
100x8, PR, had like 2 more in me
100x6, sucked at get set to press on this
Low bar squat (303 tempo)
barx5
135x3
185x3
belt
225x7
225x7
225x7, these were tougher than expected, quads got tired as eff
Bulgarian lunge
95x12, 3 sets each side, these are a asss kicker
90 degree hypers
30x15, 3 sets, breaks needed, put a bar on my back like a squat and made the movement much harder but felt more effective
Decent session, deads werent great, but beltless are another animal, just getting used to belted again. Dbs are fun sometimes. Tempo squats are hard. Lunges always are fun… especially high reps. Hypers feel really good on the 90 degree machine with the bar on my back, killer hammy pump and some low back pump as well, and some butt, ya know stuff.
Weeks training
This weeks training
Monday
Low bar squat
barx10
135x5
185x3
belt on
225x1
275x1
315x1
345x1
365x1
385x2, felt decent, slower than should have been, 9
385x2
365x2, dropped down to get better reps in
365x2
365x2, still hard by the end
Competition bench
barx20
95x5
135x3
185x3
225x1
255x1
275x2
295x2, hardly paused at all, PRs on these tho, 8.5-9
295x2
295x2
295x2, solid pauses, got the reps in, very pleased
Close grip bench
225x5
255x5, 9, PR
245x5, starting to run out of time
Pulldowns
100x12, 5 sets
Decent session, just was running out of time, squat was in a different rack than Im used to, threw me off, bench went very well.
Tuesday
Deadlift
135x10
225x2
275x2
belt on
315x2
365x1
405x2
425x2, ties PR, 8 rpe, solid, tough to maintain position, but solid reps
425x2
425x2
425x2, still decent, very pleased, definite volume PR
3s paused bench
barx20
95x5
135x5
185x3
225x2
255x2
275x2, bicep started acting up, tendonitis from the low abr squatting 3x last week, starting to clear up now, PR, rpe 10
255x2
Press
barx10
95x5
135x3
155x5, 9, these are still so muh harder after benching
145x5
Facepulls and swiss bar curls
80x10 reps and 45x10 reps, 6 sets of this stuff
PRetty good session, very pleased with deadlifts, went very well, form was solid, lots of PRs happening.
Thursday
Low bar pin squats (little below parallel)
barx10
135x5
185x3
belt on
225x3
275x1
315x2
345x2, solid reps, slow but solid technique wise
345x2
345x2
345x2, sstill got them in, PRs on these, didnt know what I could do, not getting leaned over coming out of the hole.
Bench (tng)
barx20
95x5
135x5
185x3
225x1
255x1
275x1
295x2, messed up my setup, still got the reps, but moved slow than it should
305x2, PR, moved well, had another rep at least
315x2, PR, very excited about this, best bench is 320, and I may have been able to triple this, 9.5
Close grip bench
225x8
245x8, PR, didnt expect to hit these, getting better at this
225x8
Leg raises
3x12
Facepulls and swiss curls
90x10 and 45x10, 6 sets of these
Solid session, pin squats were very solid, bench went really well, definitely improving on bench, excited to see what I can do, close grip is improving. Tendonitis improving, need to keep doing my damn curls.
Friday
Paused deadlifts (1s ish)
135x10
225x2
275x2
belt on
315x1
365x2
385x2, moved decent, almost forgot to pause, PRs though, 8.5
385x2
385x2
385x2, pleased with these sets, struggled to pause off the floor, felt like pulling the slack out made it waaay harder to pause at the right spot
DB benchh
40x10
60x10
70x8
80x5
90x5
100x8
100x8
100x8, pleased that I got all these reps in, better than last week, first little bit of shoulder discomofort in a while, gone after done tho
Front squat
barx10
135x5
185x3
225x1
275x5, big PR, had another rep, first 4 were really solid, got folded almost on the last set
245x5, tweaked something in my left rhomboid/middle trap area, hurt to breathe, did some extension mobs, massage and tempering, feels really god today, just feels sore today like weird muscular soreness
Bulgarian lunges
95x12, 3 sets each, keep wanting to add weight, but these get fucking hard by the end
90 degree hypers
30x15, 3 sets, these were really tough to get all these sets, improved from last week tho, huge hammy and lower back pump
Solid session, not feeling as dead tired after this session as normal, deads went decent, need to imrpvoed back tightness, db bench improving, front squats went really well, def getting stronger
Video up this weekend.
Strong fucking work cot dayum. PR’s soon.
[quote]strongmanvinny wrote:
Strong fucking work cot dayum. PR’s soon.[/quote]
Already hitting PRs like every week.
no.
liek meet PR’s.
[quote]strongmanvinny wrote:
no.
liek meet PR’s.[/quote]
OoOo leik such yes. Much many
In regard to stabbing pains in your quads…
I’ve had out-of-nowhere sharp pains in my knees when I either:
-Don’t spend enough time warming up my hips and/or squatting with bodyweight beforehand
-Try squatting after I do some kind of running medley involving weight
-Overall high amounts of volume weekly in the squat which in turn aggravates my knees and quad tendons
So alas, I have too had weird inexplicable pains that haunted my workout. Probably just a myriad of shit causing it tbh.
These pains must have offed him !!
Hasn’t been back since!