THURS MAR 10
stretch, foam roll
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2, 365x1
415x3 → f*cking hard
375x3 → much cleaner and faster
MON MARCH 14
foam roll x lots, stretch
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2
365x2
405x1
420x1
325x3,3,3,3
Not feeling great today, but still got a 90+ single in. When I feel a little stronger I’ll hit it for 3. Dropped back to 325 and got some volume in with solid triples.
THURS MAR 17
band stretches for shoulders
BENCH
warmup: barxsome, 135x5, 185x3, 225x2
255x4
255x4
255x4
255x4
stretch legs
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2
365x2
405x1 → hard
425x1 → more aggressive, much faster and easier
Good benching, I was letting my air out some and loosing back tighness as the sets wore on. Squatting felt like garbage warming up, even the bar felt heavy, I was going to leave after the 405 but got pissed and threw 425 on and smashed it. Felt tough but I hit the hole with authority and it went up easier, called it there.
SUN MAR 20
foam roll
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2, 365x2
405x1
420x1
430x1
405x2
One of these days I’ll warm up for squats and not have 315 feel heavy. However, I still hit some decent singles and things felt ok. There was another few pounds in the single and a rep or two (or three) more in the backoff set but I didn’t want to push anything.
MON MAR 21
BENCH
warmup: barxsome, 135x5, 185x3, 225x2, 245x2
275x1
*add slingshot
295x3
315x3 → PR
275x10 → PR
got some decent work in tonight
TUES MAR 22
foam roll x lots, stretch
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2
365x3 → felt like shit
385x3 → still felt like shit
405x3 → felt no different from the last set (used EFS sleeves)
420x2
warmups all felt like hell, weights that should have moved easy felt like a tonne. Even still managed a decent workout the 405 set was probably the best, form looked decent. It felt so good I went for an extra set, I hit two decent reps and that was all I wanted. If I really want to push I think 425 or more is there for a triple.
Try foam rolling/stretch in the morning instead of right before lifting? Gives your muscles a few hours to get back with the program. Then do some movements to warm things up just before lifting. IDK if it would help but just a thought.
[quote]grettiron wrote:
Try foam rolling/stretch in the morning instead of right before lifting? Gives your muscles a few hours to get back with the program. Then do some movements to warm things up just before lifting. IDK if it would help but just a thought.[/quote]
thanks. That’s an interesting idea, I’ll try it out today.
Really I feel like the biggest problem is I just need to get my head back into working hard. After the injury anything that didn’t fly up like an empty bar has been feeling “heavy” but when I actually push a little the strength is there to hit the same weights as before. Basically my biggest problem is I need to knock the sand out of my vagina and get to work
THURS MAR 24
foam roll and stretch
SQUAT (took grip out about half hand width)
warmup: barxsome, 135x3, 225x3, 315x2
365x2
405x1
425x3 → technical PR (woohoo!)
MON MAR 28
stretch + foam roll
DEADLIFT
warmup: 135x3, 225x3, 315x1(fast), 405x1(still pretty fast)
455x7 → PR?
475x3
BENCH
warmup: barxsome, 135x5, 225x3, 245x1
265x3
265x3
265x3
265x3
265x3
265x3
High rep deads are fucking brutal, I was thinking 10 but not today. The benching was great, it keeps feeling stronger ever workout
WEDS MAR 30
worked up to an easy 365x3x3 squat
THURS MAR 31
foam rolled a couple hours before the gym
stretch + foam roll
SQUAT
wamrup: barxsome, 135x3, 225x3, 315x2, 365x2
405x1
435x1
455x1
RDLs
315x5,5,5
BOOM! On the comeback, 455 felt good, a little tough but pretty solid. I was mentally out of it afterwards so I didn’t attempt more but in a couple weeks I see 475 going down. Very, very pleased. Knee felt good.
Niiiiice depth, great squat.
[quote]grettiron wrote:
Niiiiice depth, great squat. [/quote]
Thanks grettiron! Gotta get depth for it to count
SUN APRIL 03
band stretches for shoulders
BENCH
warmup: barxsome, 135x5, 185x3, 225x1, 245x1, 275x1
*add slingshot
295x4
315x3
325x2
325x1
Didn’t feel great, form was a little sloppy. Got some work in
TUES APRIL 05
warmup, foam roll, stretch
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2, 365x2
385x3
385x3
385x3
WEDS APRIL 06
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2
365x2
365x2 (used belt)
DEADLIFT
warmup
405x1
*add belt
495x1
585x1 → gym PR
605xmiss
605xmiss
Some decent pulling, tried the “roll” technique of pulling the bar. 585 was pretty smooth but I was spent when I went for 605 and it felt way heavier than it should have. Next time I might just go 545 and then jump straight to 605. Still not bad, also tried a belt for the first time in a while.
THURS APRIL 07
did a seminar at a high school about resistance training, covered the importance of goal setting, why people should train (including women) and some common mistakes trainees make when they get started and some fundamentals of a good program.
Was alot of fun and I answered a bunch of questions. I went down to the school weight room with a couple students to demonstrate some good exercises and while I was there worked up to an easy 365 squat
SAT APRIL 09
shoulder stretching with band
BENCH
warmup: barxsome, 135x5, 185x3, 225x2, 245x1
275x3
275x2
275x2
275x2
SQUAT
warmup: barxsome, 135x3, 225x3, 315x3
365x1
*add belt
405x1
405x1
Benching didn’t feel great, shoulders and elbows were a little sore. I was down a few pounds so that probably also played a roll. Squats were easy, just recovery stuff and getting used to the belt.