I have not FS in about 2 and half months so they were pretty foreign as always so I am pretty happy with this. My depth was not where I wanted it to be but I couldn’t find my oly shoes and with out them when my knees track so far I have a hard time hitting depth. Which if I could not only do I feel I could have hit depth but could have loaded the wraps and shot up harder. Ill make it better next time. Tried 500 but I knew there was no way my legs could push it but my upper back hell no I just stood there for 30 or so seconds holding it.
Had a pretty good day today. I was squatting with the few guys who actually showed up. They were back squatting with the 55lbs thick squat bar so that is what I used for Front Squats which made it much tougher to keep the bar racked. With a normal ba 2-3 reps extra per set would have been cake. I actually had to slow my pop out of the hole so the bar wouldnt roll even more than it was.
Started the DUP Program I read up on this week and will be giving it a go. It is a big difference between what I normally do but none the less. Lets see what happens. Also got back in my Oly shoes for squats to try and hit my quads a bit more during this program. I also added a extra 2 weeks to the program. 2 weeks at the beginning almost like a primer as I have not worked this kind of volume in quite a long time.
[quote]lil power wrote:
so you’re pushing thru the shoulder pain, does this mean no permanent damage? Are you planning a next meet yet? [/quote]
Yeah it does not appear to be any permanent damage and is getting better every day. WHat ever happened to it has actually allowed me to do Close Grip Bench and DB Presses pain free for the first time in over a year. How ever it will not allow me to go near as wide as I could before so pros and cons there. It is getting better in the squat position as well, still not as close as I would like but it is def improving much week to week.
[/quote]
I had something similar to this happen with my knee. I had a ton of pain for several months just riding in a car. Then warming up one day for squats it just popped. Like a flip my stomach want to puke painful pop. I sat on the floor for a few minutes and when the pain subsided, all the little annoying aches and grinds that had been there were gone, as was the pain when sitting with my knee bent. I don’t really know what happened but my guess was maybe scar tissue that finally tore into a more comfortable formation but I was glad whatever it was.
Lighter rep day today obviously deviate from my program but had a awesome time and session for the most part. Anyone see why on 275 I got 3 really easy and then all of a sudden went to shit, like I felt like I had 8 in me and then nope. All advice welcome as always.
Bench:
45x10
135x8
185x5
225x3
275x4x1
275x4- video
225x12- video
225x13- video
Weight Suspended From Bands Bench:
95 for 15
145 for 15
185 for 10
i am going to take a wild guess about the 275x4 and ask did you remember to breathe during the set? thats happened to me before, smoking everything and then suddenly i hit a wall,because of that
Trying to bring my feet back in on my squats. Had been doing very wide and feel I have benefit pretty good from it and time to bring my quads back into the picture and see what happens. Also lowering training volume down to 3 days a week permanently 4 and 5 just no good. So…
Sunday- Heavy Squat
Wednesday- Heavy Bench
Friday- Pause Squats and Rack Pulls
Today…
Squat: list work sets only.
415 for 3
465 for 3
485 for 2 x 3, 1x7
Sled Pull: 70 plus tire on grass
3 trips of roughly 130ft
Haven’t done them quite enough to know yet. But Imma give weekly dead lifting a go. I am going to use Reverse Bands each week really light though about 100lbs off in the bottom and completely off at about 2-3 inches below my sticking point. I have never once had issues with breaking the bar so I am just going to hammer the hell out of the top range. Alt between 500 pounds for max reps and 550 for max reps. I’d like to pull be able to pull 550 for about 8 which should def give me well over 600 in the top. I’m not even trying to really work on a huge 1rm increase just want to know that I won’t miss 600 at mid thigh in December.
Huge amazing fucking day for me. The PR set was stupid easy to first 5 reps just piston popped. Then got of position on the last rep had I stayed tight 12 was possible today.
Squat: work set only
500 for 10.
GHR 3 x 10
Stiff leg goodmorning :
100 for 3 x 20
Alpha: man I hope so I’ll be embarrassed if I drop it again.
Bench Day today went fairly well. Used my normal standard grip I have been using and then after all heavy weights went back to my Wide Comp Grip and holy crap. Even after the heavy bench work and massive PR squat I managed to tie my PR 3 sets in a row.
Standard Bench:
225 for 10
275 for 5
315 for 3 sets of 2, 1 set of 1
275 for 6 ( burned way out all I had )
-wide grip-
275 3 sets of 8 ( 8 is my pr with this grip and today if I was fresh 10-12 would have fallen easy ) each set I just missed the 9th rep my literally last few inches.
Wide Pulldowns:
120 for 2 sets of 15
140 for 3 sets of 15
Dips against Bands:
3 sets of 12
-body only-
1 set of 20
Barbell Row:
315 for 3 sets of 5 ( body motion to get up and then squeeze at top )
