Since I didn’t make good choices for supper tonight I just said screw it and went and got this to end the night…probably don’t deserve a refeed Sunday
Edit: no that’s not my purse
Since I didn’t make good choices for supper tonight I just said screw it and went and got this to end the night…probably don’t deserve a refeed Sunday
Week 12 day 5
Defecit deads off a plate
135x5
185x3
225x3
275x2
295x1 left under belted
295x1 right under belted
DB row
3x12 with 80’s
PULLDOWN
3x12
Inverted row
3xfail
Quick session but still was solid with the deads…I want to get to the point where 365 is an everyday easy rep
Thats same goal as mine for now…on the road to 405.
[quote]chobbs wrote:
[quote]PlainPat wrote:
SLDLs are IMO one of the BEST movements for strengthening a deadlift. IMO probably better than rack pulls and deficits, just because they force you to develop your hammys and ass [/quote]
Good…hammies and glutes are two large weaknesses [/quote]
Im fighting weak everything right now, but my deadlift days are marathon sessions of deadlifts and stiff legs. It seems to be working for now, and I feel like my form is improving the stronger I get on stiff legs. Maybe they just make you stronger in the right areas?
[quote]barbedwired wrote:
Thats same goal as mine for now…on the road to 405.[/quote]
WE GONE MAKE IT
[quote]trivium wrote:
[quote]chobbs wrote:
[quote]PlainPat wrote:
SLDLs are IMO one of the BEST movements for strengthening a deadlift. IMO probably better than rack pulls and deficits, just because they force you to develop your hammys and ass [/quote]
Good…hammies and glutes are two large weaknesses [/quote]
Im fighting weak everything right now, but my deadlift days are marathon sessions of deadlifts and stiff legs. It seems to be working for now, and I feel like my form is improving the stronger I get on stiff legs. Maybe they just make you stronger in the right areas?[/quote]
I guess well see how well deficits and sldl translates to regular deads at the end of the summer for me
[quote]chobbs wrote:
[quote]barbedwired wrote:
Thats same goal as mine for now…on the road to 405.[/quote]
WE GONE MAKE IT [/quote]
I haven’t had time to read through everyone’s logs in a while but this surprised me, Chobbs. I assumed you could pull more than me since you’re about 100 lbs ahead of me on front and back squats. Weird.
You’ll be yanking 4 plates in no time!
[quote]The_Jed wrote:
[quote]chobbs wrote:
[quote]barbedwired wrote:
Thats same goal as mine for now…on the road to 405.[/quote]
WE GONE MAKE IT [/quote]
I haven’t had time to read through everyone’s logs in a while but this surprised me, Chobbs. I assumed you could pull more than me since you’re about 100 lbs ahead of me on front and back squats. Weird. [/quote]
I honestly have no clue what I could hit for a single right now, I’m just focusing on setting rep records on fronts, regulars, sldl, and deficits.
Week 13 Day 1
Incline…thumbs touching smooth…2 min
bar x alot
(95x8)x2
135x5
150x4
165x3
180x2
205x1 all reps paused
175x10 with wraps, rest 60, 175x5
I went up to high on my last double and single but I was feeling good. Need to keep the cycle focus (breaking rep records) in mind.
DB bench…2 min
5x10 with 60’s
80’s x 10 with the slingshot
Behind the neck press…2 min
bar x 8
85x8
95x11…idk why
Seated Db press…2 min
50x10
50x10
45x10
45x10
45x10
Dips
3x10
Isometric hold about an inch before lockout on dips
3x30 sec
Idk why I did these either
If you have some spare time check out elitefts and read dave tates squat manual.
Week 13 day 2
Front squat 2 min
Bar x alot
135x5
155x4
175x3
195x2
225x1
185x9 belted pr but it was rough, rest 60, 185x5 belted. If I have any growth from these principles it’s because of the second set on these first exercises of the day.
Sldl 2 min
165x8
Bulgarians split squats…90 sec
3x6with the bar, 1x10 bw…impressive I know…Pete rubish does these 350x5 paused
I hate observing kids who have great potential in football head straight to the bench and do 135xfail, 145xfail, 155xfail. I did the same thing when I was their age but I wish the lifting gods would strike them with lighting and tell them to ask someone for help.
Weighted decline
3x10
Pulldown abs
3x10
Rollouts
3x10
I got real creative with the ab rep scheme
Calves
4 sets
My brother wants to do a mock meet the first week of July so I’m gonna train as usual this week, next week hit something decently heavy then the week after deload and kick his butt on june 30. So much for not pulling off the floor all summer lol
Week 13 Day 3
BB row…2 min
bar x alot
95x12
135x6
(155x8)x4
135x10
Pullup…2 min
25x5
35x4
45x3
55x2
65x1
Reverse grip pullup…60 sec
10,10,10,8,6
Shrugs…2 min
135x20 with 3 sec hold at top with straps
225x20 left hand under
225x20 right hand under
315x20 with straps
V grip pulldown…90 sec
(115x8)x3 after last set drop to 90x12 then 70x15
curls
4 weeks ago my brother hit 135x5 front squat…today he hit 225 for 2 doubles, pretty stoked for him. Refeed tomorrw… 200 protein 30 fat 395 carb
Anything over 5 reps in front squat sucks soooo hard, props to that.
did you ever start to like rows
[quote]PlainPat wrote:
did you ever start to like rows[/quote]
They aren’t awful now. I can’t quite get a rep where I can feel my lats stretch at the bottom and still contract my mid back at the top. They’re going to stay tho because I feel I’ve added some thickness and at worst I get some grip work lol
[quote]chobbs wrote:
[quote]PlainPat wrote:
did you ever start to like rows[/quote]
They aren’t awful now. I can’t quite get a rep where I can feel my lats stretch at the bottom and still contract my mid back at the top. They’re going to stay tho because I feel I’ve added some thickness and at worst I get some grip work lol[/quote]
Id say leave stretches for something other than rows like pds and machine rows… like on the powerlifts you have to stay tight chest up pulling shoulder blades together… when you stretch on rows you lose that position… kind of makes sense to stay in the same position you would for squat bench dead rather than stretch on rows if theyre a strength movement for you know what i mean?
[quote]PlainPat wrote:
[quote]chobbs wrote:
[quote]PlainPat wrote:
did you ever start to like rows[/quote]
They aren’t awful now. I can’t quite get a rep where I can feel my lats stretch at the bottom and still contract my mid back at the top. They’re going to stay tho because I feel I’ve added some thickness and at worst I get some grip work lol[/quote]
Id say leave stretches for something other than rows like pds and machine rows… like on the powerlifts you have to stay tight chest up pulling shoulder blades together… when you stretch on rows you lose that position… kind of makes sense to stay in the same position you would for squat bench dead rather than stretch on rows if theyre a strength movement for you know what i mean?[/quote]
Ya this definitely made my comment sound ignorant lol makes perfect sense though thanks, will just chase the hard contraction now.
[quote]chobbs wrote:
[quote]PlainPat wrote:
[quote]chobbs wrote:
[quote]PlainPat wrote:
did you ever start to like rows[/quote]
They aren’t awful now. I can’t quite get a rep where I can feel my lats stretch at the bottom and still contract my mid back at the top. They’re going to stay tho because I feel I’ve added some thickness and at worst I get some grip work lol[/quote]
Id say leave stretches for something other than rows like pds and machine rows… like on the powerlifts you have to stay tight chest up pulling shoulder blades together… when you stretch on rows you lose that position… kind of makes sense to stay in the same position you would for squat bench dead rather than stretch on rows if theyre a strength movement for you know what i mean?[/quote]
Ya this definitely made my comment sound ignorant lol makes perfect sense though thanks, will just chase the hard contraction now.[/quote]
Also, you could probably just do them from a deficit, or with 25’s if you think you need a better ‘stretch’.
[quote]chobbs wrote:
[quote]PlainPat wrote:
[quote]chobbs wrote:
[quote]PlainPat wrote:
did you ever start to like rows[/quote]
They aren’t awful now. I can’t quite get a rep where I can feel my lats stretch at the bottom and still contract my mid back at the top. They’re going to stay tho because I feel I’ve added some thickness and at worst I get some grip work lol[/quote]
Id say leave stretches for something other than rows like pds and machine rows… like on the powerlifts you have to stay tight chest up pulling shoulder blades together… when you stretch on rows you lose that position… kind of makes sense to stay in the same position you would for squat bench dead rather than stretch on rows if theyre a strength movement for you know what i mean?[/quote]
Ya this definitely made my comment sound ignorant lol makes perfect sense though thanks, will just chase the hard contraction now.[/quote]
yup, stretching on rows deffinetely has its place in BB type work but as a main strength movement probably better that way