TUES SEP 22 (DELOAD WEEK DAY ONE)
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x5 @ 225
1x2 @ 315
1x2 @ 385 → add belt
3x12 @ 225
HANGING KNEE TUCKS
3x12
KNEELING SWITCHES
3x10
PIKE JACKS
4x8
stretch hams, quads, low back, shoulders
WEDS SEP 23 (DELOAD WEEK DAY TWO)
BENCH
warmup w/ bar
1x5 @ 135
3x12 @ 185 → paused most reps, did some touch and go
CG BENCH
1x5 @ 185
INCLINE BENCH
1x5 @ 135
LAT PULLDOWN
1x10 @ “150”
BICEP CURLS
1x10 @ 85
MACHINE SHOULDER PRESS
3x12 @ “165”
PLANKS
2x 1min
PRONE “SWIMMING”
2x 1min
stretch pecs, shoulders, low back, biceps
THURS SEP 24 (DELOAD WEEK DAY THREE)
PENDLAY ROWS
3x10 @ 155
BAND PULL-APARTS
2x lots
LAT PULLDOWNS (neutral grip)
2x10 @ “130”
1x10 @ “150”
KNEELING SWITCHES
3x10
HANGING KNEE TUCKS
3x12
PIKE JACKS
4x8
stretch back, shoulders, hamstrings
TUES SEP 29
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x5 @ 225
1x2 @ 315
1x1 @ 385 → add belt
2x5 @ 385 → w/ belt
left for class, returned a few hours later
dynamic warmup
PAUSE SQUATS
warmup w/ bar
1x5 @ 135
1x5 @ 225
2x5 @ 295
LOG LUNGES + SQUATS (kroc style)
2x8+8+8 @ 175
LEG EXTENSIONS
1x20
Possibly the most difficult sets of squats I’ve ever done, The weight felt tough, my form wasn’t pretty and after the first rep on my first set I got pinned. I had to strip the bar down and reload it but I was determined to get all the reps, it was one of the most painful experiences I can remember but I fucking did it. Hopefully 405 will go more easily next week. The log lunges were cool, and had me sweating like crazy, I was almost coughing up my lungs by the end of them. I added in some leg extensions for a little more quad work, hopefully if my quads get stronger I won’t need to bend forward quite so much to finish a heavy squat.
THURS OCT 01
BENCH
warmup w/ bar
1x5 @ 135
1x4 @ 185
2x8 @ 225
CG BENCH
2x8 @ 195
*tutorial, left for an hour
INCLINE BENCH
1x5 @ 135
2x8 @ 155
DB SHOULDER PRESS
50’s x 8,8,8,8
LAT PULLDOWN
2x8 @ “160”
BICEP CURL
2x10 @ 75
HANGING KNEE TUCKS
3x12
PLANK
2x 1min
PRONE “SWIMMING”
2x 1min
stretch shoulders, pecs, biceps, hams, quads, glutes
FRI OCT 02
DEADLIFT
1x5 @ 135
1x4 @ 225
1x3 @ 315
4x4 @ 405 → add belt
1x1 @ 520 → w/ belt → missed 2nd rep just below knees
SUN OCT 04
BENCH
warmup w/ bar
1x5 @ 135
2x10 @ 185 (paused)
dynamic warmup
POWER CLEAN FROM FLOOR + HANG SQUAT CLEAN
3x2+2 @ 60kg
POWER SNATCH FROM FLOOR
3x2 @ 60kg
FRONT SQUAT
warmup
5x10 @ 155
KNEELING SWITCHES
3x10
HANGING KNEE TUCKS
3x12
WEDS OCT 07
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x5 @ 225
1x2 @ 315
1x1 @ 365 → add belt
1x3 @ 405 → w/ belt, dumped rep 4
2x1 @ 405 → w/ belt
1x2 @ 405 → w/ belt + light wrap
1x1 @ 405 → w/ belt
miss 405 → w/ belt
2x1 @ 405 → belt + wraps
PAUSE SQUATS
1x2 @ 305
2x5 @ 275
Squats were rough today, I wanted 2x5 but had nowhere near the gas for it. I was getting bent over something awful, tried a few things to correct it, including switching to a high bar placement and driving the knees forward, it seems against the usual idea of hips back but I felt much more upright, although there’s still a hard as hell sticking point and it feels unnatural decending this way, I really want to figure this shit out. On the bright side, 405 absolutely crushed me a month ago, today I got 10 reps with it. Comming back slowly it seems. Pause squats were also done w/ high bar.
THURS OCT O8
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x5 @ 225
5x1 @ 315
STEP UPS
3x8 @ 135
SITUPS ON HYPER BENCH
3x8 w/ 15lbs. behind head
elbows started to feel beat up on squats so I stopped before I wanted to, I’d planned to do 10-20 singles to hammer technique. The 5 I did felt pretty good, nice and fast too.
SAT OCT 10 (at Anvil)
DEADLIFT
warmup w/ 165
1x5 @ 255
1x3 @ 345
4x4 @ 415 → add belt
1x2 @ 455 → w/ belt
1x1 @ 525 → w/ belt
missed 545 → tried it because I was at the anvil, and that’s what they do
1x10 @ 415 → w/ belt + straps
PENDLAY ROW
3x10 @ 165
PULLUPS
1x10 @ bw → biceps told me to knock it the fuck off at this point
GOODMORNINGS
3x10 @ 135 → narrow stance and deep, stretched like crazy in the hams
TUES OCT 13
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x2 @ 315
1x1 @ 385 → add belt
1x1 @ 425 → w/ belt + wraps
2xfail 425
1x1 @ 425 → w/ belt + wraps
I’m fed up with this bullshit squat garbage, today’s goal was 2x3, no dice. I’ve definately hit that point where I can’t increase linearly anymore so I need a new approach. Obviously I need to back it off and increase again but I need some kind of plan, I’m thinking either bill starr’s 5x5, maybe working with singles, and ofcourse there’s always 5/3/1, or something else. Not sure what I’m going to do about this. Any suggestions would be greatly appreciated.
WEDS OCT 14
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x5 @ 225
3x8 @ 295
1x5 @ 315
2x2 @ 335
1x1 @ 365
STEP UPS
3x8 @ 145
HANGING INCURVE HOLD
3x30sec
SITUPS ON HYPER BENCH
3x8 w/ 20lbs. behind head
WEDS OCT 14 (PM workout)
dynamic warmup
BENCH
warmup w/ bar
1x5 @ 135
1x5 @ 185
1x1 @ 225
1x3 @ 245
1x2 @ 245
CG BENCH
2x5 @ 215
INCLINE BENCH
2x5 @ 155
BTN PUSH PRESS
3x8 @ 155
LAT PULLDOWN
3x8 @ “120”,“130”,“140”
ONE ARM DB SHOULDER PRESS
3x8 @ 55
stretch shoulders, hams, quads, pecs
Interestingly it feels like my close grip bench is more stable and powerful than my regular grip, I may play with this a bit and see if I might be stronger with a narrower grip
FRI OCT 16
dynamic warmup
DEADLIFT
1x5 @ 135
1x3 @ 225
1x2 @ 315
1x1 @ 405 → add belt
1x1 @ 495 → w/ belt
1x1 @ 545 → w/ belt (+baby powder) PR!!! (+17 lbs.)
left for a 2.5 hr. practice
SQUAT
1x5 @ 135
1x5 @ 225
1x2 @ 315 → add belt
1x1 @ 405 → w/ belt + reverse blue band
1x1 @ 495 → w/ belt + rev. band
1x1 @ 545 → w/ belt + rev. band → baseline PR
1x8 @ 295 → belt off
1x5 @ 315
2x2 @ 335
1x1 @ 365 → a little rough, abs were tired
PENDLAY ROWS
3x10 @ 175
LAT PULLDOWNS (neutral grip)
3x8 @ “140”,“150”,“160”
GOODMORNINGS
1x10 @ 155 → stopped b/c hamstrings felt like they were going to tear
PULLDOWN ABS
3x10 @ “70”,“80”,“80”
so a big dead PR today, I eased into it and it took a second to get moving but once it did it went up pretty smooth, kept my hips higher today, almost a stiff leg. I need to watch my grip though, I could feel my right hand unraveling as I pulled but not so much that I was in danger of dropping the weight. I might have yelled “Yea baby!” at the top of my lungs, had my headphones in and wasn’t really paying attention. The reverse band squats were just to get some heavier weight on my back and hopefully give me a feel for 500+ again. They were stupid fun, only 545 was even approaching work, if this is what gear is like I can see the appeal. I’m not sure if they’re working though as the raw-dog squats I did after were tough, my abs started to give.
I might keep the reverse band in there for a while and work up to something heavy, the problem I think is that it really helps on the walkout by “grounding” the weight and also makes it easier to keep a straight bar path on the way up, oh well, still haven’t figured out what I’m going to do about my squat yet.
SUN OCT 18
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
1x1 @ 315
2xmiss 405
DECLINE SITUPS
3x6 w/ 25lbs. behind head
15 roll backs
20 pike jacks
Ice and ibuprofen
shitty workout today, I wanted to hit a 405 beltless squat and set a baseline PR, I know I can do it, I just had no gas today. There was training fri and today plus a game to do yesterday so I was feeling it. My left arm feels like beaten dog shit, just sore from shoulder to wrist. Anyways, week off now and I’ll probably give four plates another run next week when I’m fresh, I’d like to work my beltless squat up to 425-445 before I put the belt and wraps back on and see if that can help me push 500 again. Now for some recovery.
TUES OCT 20 (DELOAD WEEK)
dynamic warmup
SQUAT
warmup w/ bar
1x5 @ 135
1x5 @ 225
2x3 @ 295
CG BENCH
1x5 @ 135
1x3 @ 185
2x3 @ 205
SITUPS ON HYPER BENCH
3x6 w/ 25lbs. behind head
done.
FRI OCT 23 (DELOAD WEEK)
dynamic warmup
O-LIFTS
did a few power cleans and squat cleans w/ 60kg then some power snatches w/ 60kg
DB BENCH
2x15 w/ 70s
SQUATS
a few sets @ 135
a few sets @ 225
MON OCT 26
dynamic warmup
POWER CLEANS
2x1 @ 50kg,60kg
4x1 @ 80kg
CG BENCH
warmup w/ bar
1x5 @ 135
6x6 @ 180
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
5x5 @ 295
DEADLIFT (double overhand, on 4 inch box)
5x5 @ 335
SIDE BENDS
5x10 @ 85
LYING LEG RAISES
4x10 w/ bw
WEDS OCT 28
dynamic warmup
CG BENCH
warmup w/ bar
1x5 @ 135
7x6 @ 180
SQUAT
warmup w/ bar
1x5 @ 135
1x3 @ 225
6x5 @ 295
DEADLIFT (mixed grip, from floor)
5x5 @ 335
My hands are still tender from monday’s workout so I did the deads regular style, I’ll probably switch between the box and the floor and a mixed and overhand grip and try to go 50/50. Didn’t have time for abs today, will get them tomorrow
THURS OCT 29
POWER CLEANS
1x4 @ 60kg
1x4 @ 80kg
2x4 @ 90kg
SIDE BENDS
5x10 @ 85
PULLDOWN ABS
3x10 @ “60”