12/4
Speed Deads against bands
325 for 10 doubles on the minute
Some BB and DB rows
Straight weight deadlifting kills my recovery like nothing else, gonna see if I can progress that lift with this kind of setup. Also I will be front squatting, that should carry over too.
12/9
Paused close grip bench
195x5
225x5
255x10 PR
285x1
300x1
330x1 PR
Skullcrushers
worked up in 8s to 135ish
DB bench
100s x 10
tricep rope cable pushdowns
some weight x 20
Illness prevented training since thursday, I would have taken today off as well if it werent a class day (taking a strength training class for a college credit). Not only that, but my drunken roommate stumbled into my room at 3:30am, rambled for a few hours then passed out on my floor, sawing logs. I went to sleep on the couch, and just as I was about to get a solid 3 hours of of sleep, he came out there and chatted a little more and sawed some more logs. End result: maybe 90 minutes of sleep.
All of that said, the main movement went pretty well. I was thinkin maybe I wouldnt denote early PRs here since I dont train this particular variation much, so most good work sets will be, but I like typing PR.
PR.
12/13
Bench
265x3
300x3
340x7 PR (hit the rack or maybe 8)
345x3
365x3 (might be a cheapy PR too, dunno)
225x10x3
went inside and did some plyo pushups (16 degrees in the garage today)
May as well post another bench vid, since its the only lift Im any good at haha. God damn rack, 8 reps woulda been huge at 340. I dunno why my ass is coming up, I used to never have a problem with that. Also tweaking the % on joker sets, but it didnt matter much today since hitting that rack killed me. 345x3 was harder than 340x7.
So, this week sucked. Sick for most of it, then when Im starting to feel better, knee injury outside the gym. I even felt it flare a little on leg drive for bench, so I dunno how long til I can do squats.
12/16
Paused breathing squats
205x3
235x3
265x5
275x3
300x3
315x1
Good Mornings
135x3, added 20 pounds and did triples no rest all the way up to 315x3
Knee was very much still iffy today, but looking back I think I tend towards too cautious with injuries and decided to push the envelope a little instead of play safe. Squats went kinda okay. Id like to blame the knee on sucking in the hole, but… I am just weak there, thats why Im doing these after all.
My plan was, if my knee wasnt gonna be good to go, I was gonna do heavy GMs instead of squats, since I realized Ive never gone heavy on em. When I got done with squats, that plan sounded more fun than any other assistance work so I did it. Form got kinda crappy around 275 but I felt the work in the right places so I dont really care.
Side note, Im taking a yoga class, and while my knee was acceptable for squats, it was NOT okay for yoga haha
12/18
Paused close grip
210x3
240x3
270x5
Comp Grip T&G
305x1
340x1
370x1
400x1
225x10x5
Bunch of triceps
Didnt feel like more close grip for the jokers and BBB. touched too high on the 400, barely got it, or I was gonna try for a new 1RM today, something like 420-430. Maybe next time.
12/19
Front squats
180x3
205x3
230x7 PR
235x3
250x3
260x3
125x10x3
Knee held up okay til BBB sets, I don’t feel bad about shutting those down early. I’d like to blame the knee for sucking at this lift but again, not the case. Got some easy PRs comin up anyways, these two were not overly hard sets
Edit: wanna note my front squats are as low as my mobility allows, which is ass about 4 inches off the ground at the bottom
12/20
Bench
245x5
280x5
320x9 PR
345x1
370x1
Bunch of plyo pushups
Mighta had 10 @ 320, which makes it all the more irritating i havent gotten ten with three plates yet. And now that my Tmax is where it is, i wont take another swing at it til i reset. Whatever, ill take other PRs.
Ive noticed lately my 5+ week has been priming me for big joker set PRs so i thought id take another stab at a new 1RM, but not in the cards. I wanna blame the cold but i dunno.
One positive for cold weather training, you never need chalk.