DEADLIFT
warmup: 225x3, 315x2
345x5
*add belt
395x5
450x6
FRONT SQUAT
135x3
225x3
275x1
275x3x4sets
GHR
45x8
35x8x2sets
3x10 supermans
2x30secs squat stretch
Back in the school gym, some good things and some bad. Deads were meh, I had at least one more rep in me, probably 2 but the second would have been a grinder. My right knee has been bothering me for a while so I tried some green cool and my rehband sleeves before the squats. I haven’t done front squats in a while so I was a complete bitch on the first set of 275 (single) I decided to grow a pair and do at least one triple. After that I did a second, then a third and fourth each set felt better than the one before after I tightened upmy setup. Although no matter how hard I tried I dropped my elbows going down which put stress on my wrists. The GHRs were weak, I need to bring these up as they have a strong correlation to my deadlift. 4 weeks left until the meet
I’ve taken a look at the Rhodes variation of 5/3/1, or 5/3/1 + singles. It looks more appropriate for a competative lifter so I think I’ll follow that variation for a few cycles and see how it works out for my meet(s).
Not the greatest day today. The gym is on summer hours so I had to come in early, only got a light snack in before. The triples were ok and the singles felt harder than I would have liked but the depth looked good and I figured out my head movement during them. I would have liked them to feel easier but they weren’t in question.
Elbows were a little sore today, I blame yesterdays squats. Hopefully they won’t be an issue for tomorrow. Bench was fine, forgot my dip belt again so had to do more bodyweight dips they were hard though and my whole upper body was hurting by the time I finished. Fast workout today.
LEG PRESS
10 plates x 10
12 plates x 10
14 plates x 10
16 plates x 10
FACE PULLS
3x10 w/ some weight
The final set of 5 was tough, last rep got stuck a little on the way up but the reps all looked good. Again would have liked these to be easier but it’s still within 15 pounds of my all time 5 rep PR. My elbows were quite sore today which made it hard to keep my back really tight during my reps, iced afterwards and they feel good now.
Since I have access to a larger gym I felt I should do some assisstance for squats but I really didn’t have a plan, I didn’t want to deadlift because I did it on tues so I did some leg presses and used lots of weight. Seriously loading the damn thing was almost as much work as doing the sets. Maybe next cycle I’ll sort out exactely what I want to do after squats.
Not much today, pressed for time with lots of work and little sleep. Will try to add board presses to this day as I think they are needed…and do more pullups
[quote]Astar wrote:
I got my Texas squat bar today. I think I love it more than I could ever love a child. [/quote]
Oooooo I’m jelly. There are Texas power bars at my gym but a TSB would be icing on the cake. They are very nice… smooth, tight ends and great knurling. Enjoy!
Ok day today, deadlifts didn’t feel speedy but 551 (250kg) is 9 pounds off my gym PR and I’ve never pulled a 550 deadlift so casually, I think with some rest I’ll be in a good place next weekend. The squats felt like crap, my form was sloppy but they moved ok. I played around with my setup = stupid. Also I may have been a little drained from the pulls, whatever well see how squats feel later this week. Might also be that I haven’t been doing a lot of beltless squatting and it’s become harder. GHR were solid
Oooooo I’m jelly. There are Texas power bars at my gym but a TSB would be icing on the cake. They are very nice… smooth, tight ends and great knurling. Enjoy!
[/quote]
Yea it looks beautiful, can’t wait to take it for a ride
Pissed I missed the 300 benches but they were both close. I’ll rest and eat and see where I’m at come meet day, I know I’m strong enough to press 310+ I think I just need more food, more rest and some adrenaline. Everything else was uneventful, I need to start bringing my dip belt to the gym next cycle so I can actually do some weighted dips, I think they do more than bodyweight stuff.
Brought my squat bar to the gym today, had some issues about it (policy about outside equipment) but I have been trying to get in contact with the equipment manager all week maybe now they’ll give me a meeting. I agreed to help out with cheering a basketball game so at this point I had to abandon squatting for a couple hours, throw girls in the air and then come back. I was pretty beat at this point.
LEG PRESS (different model from last time, like this one more)
10 plates x 10
12 plates x 10
14 plates x 10
16 plates x 10
18 plates x 10
CABLE ROWS
180x3x10
515 felt easy! Very happy with this, unfortunately my cameraman misunderstood my instructions of “click big button to turn on camera” and missed the whole thing. But whatever, I hit it, it felt good, I am happy. I’ve got some bench assisstance stuff tomorrow then its resting and eating till the meet. Also the squat bar is fucking awesome, I think this will be a long and productive relationship.
