SQ–5x5@ 250. By far, squats are my worst lift. Sets 1,2,3= afraid to go to low. Didn’t want to lose it in the hole. Sets 4 & 5= more dialed in mentally, squeezed EVERYTHING, got all reps to depth and back up. Finished strong.
Press-- 5 warm sets/ amrap @ 100= 16 reps. No real progress, week to week. 5 is to many warm-ups.
Chins-- 5x10 (-40 assisted)
Pullaparts= 10x10 mixed in.
Dips= 8x 10 bw.
Leg Press= 5x10@ 480
Went pretty well overall. Gonna push through week 4,5,6 as planned. Then on to training up to December meet (fingers crossed).
OCD flared up. Started calculating openers/ attempts with 8/1 maxes…projected pre-meet maxes…based on running the same cycle until then…Oh for Christs’ Sake!
Never mind. Still wont hit a 4 digit total so…just gonna have fun in my cool new Singlet!
Deads-- 3x5@250.
Bench-- 5x5@210
DB Rows-- 5x10@75. Alternated with Bench; worked out well.
Low DB press: 5x10@ 60’s
Facepulls: 5x10@50
Deads get better as sets progress.
Bench feeling stronger as weeks progress. Week 5 is a bit lighter; Week 6 finishes with highest weights of the cycle. Groovy.
[quote]denver z-man wrote:
OCD flared up. Started calculating openers/ attempts with 8/1 maxes…projected pre-meet maxes…based on running the same cycle until then…Oh for Christs’ Sake!
Never mind. Still wont hit a 4 digit total so…just gonna have fun in my cool new Singlet! [/quote]
Yeah, it’s easy to get bogged down (read: obsessed) with the details and mental arithmetic. It really is about fun and the experience, especially for a first meet.
Missed training day Friday; had to work instead. Haven’t lifted since Thursday, and I’m a bit stiff from JUST working; sitting, standing/walking around mostly. Last week of a Wendler cycle, then on to the next one.
Have not eaten well/enough the last 3 days either.
Deads: Ramped up with 5’s; pulled conventional and sumo @ 175,175,205, then sumo only 5x5@235. These warm up better, feel better/stronger overall. Actual coaching would help of course.
Bench: 5’s @ 160,160,185,195/ 3@205. Feeling good in my new Charles Taylors. Did singles @ 225,245…265 lbs. (15-20lbs PR). A month ago, I hit 255, touch/go to pins. This was free bench (with spotter), PAUSED, and 100% all mine and locked out.
DB Rows: 6x15@65
Bench: 5x10@135 ( to light)
Face pulls: 5x10@50
PR bench with new shoes on; will try to provide pics.
Friday 9/4. Following that, felt good with squats, worked up to singles.
Squats: 5’s @ 155,175,175/ 3’s @ 205,235/ 1 @ 265,285…305 (15 lbs.PR w/sleeves). Again, a month ago I hit 295 but high, no belt/sleeves, and really grinding. This was comp depth for sure, hard but not to bad.
Pretty happy with both bench/squats. Deads have been even with squats; gonna use the same weight for training %.
40 lbs. difference between these isn’t good, but it’s a starting point.
Looking strong Z-man. Did I read something about a meet? I’m signing up for one and getting all OCD in my head about it… But I’m going to take the advice KP gave to you and try to have fun with it.
Bench feels pretty tight…working on stronger.
Squat also getting tighter with set-up ect…
Mod Sumo getting tight, stronger, and quick all the way up. ALWAYS warms up better, is stronger and tighter than conventional.
Just staying with it through the meet/new year.
SQ-- 5 sets up to 5x5@255. All deep/good, got stronger/better set up as I went.
BE–5 sets up to 5x5@ 225. First/last set paused. Good
Seated Rows: 5x10/ 40 rep drop to finish.
Took almost 2 hours= not very well planned?
Onward and upward.
Thurs= Deads, OHP, DB rows.
Friday= Squats, bench, RDL’s…
BE: worked up to 5x1@ 240. Paused and easy.
BE: 5x3@ 205.
Facepulls: 5x10@50. Alternated with bench
DB rows: 5@ 70,80/ 5x5@100. Ripping 100lbs. DB off the floor is really fun.
Squats: 8 weeks ago= 1@ 270, grinding, NOT comp depth.
Today= 5x2@ 280, deep and solid. Not big steps forward, but steps. Then 3x3@225 to finish.
Incline press: 8’s@155,155/ 4x8@185. Paused/explode.
Shrugs: 3-sec. holds at top. 5’s@ 60,60,70/ 3x5@80’s/ Drop set to finish=5@80,70+8@60,50. Blew up traps,upper back, forearms.
Hung out with Kpsnap at the World Masters Championships Friday; very cool. Bought a Titan singlet (and t-shirt); super cool.
FYI- turns out, I Sumo pull like a 56 year old Japanese man (without all the plates). Viva’ La Stereotypes!