WEDS APRIL 13
stretch, foam roll
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2, 365x2
405x1
445x1
475x1 → PR!
PULLUPS
8,8,5
BENCH
warmup: barxsome, 135x5, 225x2
275x1
295x1
some ab stuff
PR today. Very pleased with the squat, the bar rolled a bit on the way down, so I had to fight it back but there was plenty of strength there, it was almost easy. Very, very pleased. I’ll probably start using the belt for a bit now to prep for some upcomming meets.
SAT APRIL 16
stretch, foam roll
DEADLIFT
warmup: 135xsome, 225xsome, 315x1, 405x1
*belt
475x1
*straps
515x2
515x1 → strap broke
weak deadlifting is weak. Might lay off pulling for a few weeks and just hit some upper back, GHRs and RDLs
SUN APRIL 17
stretch, forgot foam roller
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2 (back started cramping)
*belt
365x2
405x1 → back hurt like hell, called it here
BENCH
warmup: barxsome, 135x5, 185x3, 225x2, 245x1
275x1
*add slingshot
295x3
315x5 → PR
325x3 → PR
295x8 → PR
Back cramped badly during squatting, maybe from deadlifts yesterday? Slingshot benching was great, PRs everywhere
How hard does the slingshot ramp up? Can you touch with no weight (like with a broomstick)? Did you buy it (and is it worth the $$)?
Seems I always decide to buy ammo over gym accessories… but if slingshot is really worth it maybe I’ll spring for it.
[quote]grettiron wrote:
How hard does the slingshot ramp up? Can you touch with no weight (like with a broomstick)? Did you buy it (and is it worth the $$)?
Seems I always decide to buy ammo over gym accessories… but if slingshot is really worth it maybe I’ll spring for it.[/quote]
Haha all I ever spend my money on is food and gym accessories (and occasionally rent)
I bought a convict slingshot, same design just made out of convict wrap material so I don’t know how it directly compares to mark bell’s. As far as weight I’ve never used anything lighter than 275 but I figure you could get lighter weights to the chest, altho depending on the weight you might have to pull the bar down a bit.
I find it puts alot of stress on my upper back because I have to work extra hard to keep tight, but it takes some stress off my elbows and shoulders. I like it for twice a week benching cause my arms don’t get too beat up and I can work on overloading on one of the days, also it’s alot easier to bring to the gym and use by myself than boards.
Let me know if I missed anything.
Also I figure I probably get between 30 and 50 pounds in carryover, I’ve never tried to max with it tho
TUES APRIL 19
stretch, foam roll
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2
385x2
*belt
410x2 → first rep sloppy
435x2
Squats were fast and easy but I was favouring my right hip again, not sure if this has anything to do with the belt. It seemed more pronounced today than usual.
I also seem to favor my right side sometimes when squatting… kinda frustrating. Right leg is noticeably (to me) larger than the left leg. Focusing on driving the left hip crease hard into the hole seems to help a little and also usually alleviates any pain in the left knee. FWIW.
Nice dead, BTW.
[quote]grettiron wrote:
I also seem to favor my right side sometimes when squatting… kinda frustrating. Right leg is noticeably (to me) larger than the left leg. Focusing on driving the left hip crease hard into the hole seems to help a little and also usually alleviates any pain in the left knee. FWIW.
Nice dead, BTW. [/quote]
Thanks, it hasn’t been an issue for me in a while, but today it was noticable. Hopefully it was just an off day.
THURS APRIL 21
band stretches for shoulders
BENCH
warmup: barxsome, 135x5, 185x3, 225x1, 255x1
285x2
285x2
285x2
285x2
FRI APRIL 22
strecth, foam roll
SQUAT
warmup barxsome, 145x3, 235x3, 325x2
375x2 → sloppy
395x2 (much better)
*belt
395x3
395x3 (last rep sloppy again)
Legs were tired and my mind was out of it. Got some work in
SAT APRIL 23
strecth, foam roll
SQUAT
warmup barxsome, 145x3, 235x3, 325x2
345x5
375x3
TUES APRIL 26
stretch, foam roll
SQUAT
warmup: barxsome, 135x3, 225x3, 315x2, 365x2
405x1
*belt
425x1
455x1
DEADLIFT
warmup: 135x3, 225x1, 315x1, 405x1
*straps
495x1
*belt
545x1
Hit my planned openers today, they were pretty uneventful which is good (not much psych up involved). I was thinking of going heavier on the squats but I don’t wanna peak too early and I wasn’t feeling really into it. Deadlifts were smooth but not really fast, hopefully with some rest they will feel snappy come competition. Technique with the belt felt good, overall a solid day.
WEDS APRIL 27
band stretches for shoulders
BENCH
warmup: barxsome, 135x5, 185x3, 225x2,245x1
275x1
*add slingshot
295x3
315x3
335x2
335xmiss (dumped forward)
335x1
335xmiss (rolled in hand)
295x5
*slingshot off
255x5
PENDLAY ROWS
225x5,5,5
TRX facepulls, rows and some other stuff
SAT APRIL 30
warmup/stretch
BENCH
warmup: barxsome, 135x5, 185x3, 225x2, 245x1
*belt + wraps
275x1
295x1
295x1
295x1
295x1
SQUAT
warmup: barxsome, 145x3, 235x3, 325x2
375x2
415x1
415x1
SUN MAY 01
foam roll / stretch
SQUAT
warmup: barxsome, 145x3, 235x3, 325x2
375x2
415x1
*belt
435x1
445x1
MON MAY 02
stretch
SQUAT
warmup: barxsome, 155x3, 245x3, 335x2
380x1
*belt
425x1
BENCH
warmup: 135x5, 185x3, 225x2, 240x1
265x2
285x1
lifts were easy, some digestive discomfort made using my abs hard during the squats so I wasn’t bracing like I normally would, weights still moved well.
When is your meet? Next weekend?
[quote]grettiron wrote:
When is your meet? Next weekend?[/quote]
yup on the 8th
WEDS MAY 04
foam roll
SQUAT
warmup: barxsome, 145x3, 235x3
335x2x2