TUESDAY PM
Run decently
WEDNESDAY AM
2x400m easy
WEDNESDAY PM
A1) Incline Bench from Pins (45 Degree): 135,155,175,185,195x3
A2) Blast Strap Inverted Row: BWx4x12
B1) Blast Strap Flies: Pushup x 20, BWx2x8
B2) C/S Rear Delt DB Row: 30x3x15
C) Band Pushdown (Average): 50 reps
Easy peasey
Deloaded for a PT Test that I wasn’t even on the list to take, **** happens.
MONDAY AM
Sled: 45x500m, quit from unbearable calf pump
MONDAY PM
Kneeling Jump to Vertical Jump 3x3
A) DE Squat: (60%/265+80C)x6x2 not that fast
B) Sumo Pull from 2’ Mats: 315x8, 365x8
C) Barbell Bulgarian SS: 95,135,155x8/side
D1) Bodysaw: BWx3x8
D2) Prowler (High Handles): (45/side)x2, decide that I’ll die from the heat
Now begins my ****ty three or four week spring to summer temperature adjustment. I was sweating about twice as much as normal.
TUESDAY AM
A) Weighted Pullup (Neutral Grip): (+45)x7, (+25)x6 just gone
B) Seated Cable Row (Medium Grip): 180x10, 150x15
C) Spud Strap Pulldown: 165x9, 135x13
D) Seated Rope Pull to Neck: 60x2x15
E) Seated Supinated DB Curl: 20x2x15
+45x7 is a PR at this bodyweight and grip but goddamn did it tank my next set.
Rereading Mike T’s RTS Manual for the 3rd or 4th time, it’s convinced me to start using RPEs more often.
WEDNESDAY PM
Iso-Dynamic Band Assisted Pushup 3x5
A1) Fat Bar Bench: 195,215x5, 245x5 @ 9.5
A2) Low Cable Face Pulls: (#8)x4x12
B1) Incline Bench from Pins (45 Degree): 165,185x3,205x2, cluster 185x2-2-1
C) Close Grip Floor Press: 185x10,8
D1) Landmine Lateral Raise: 45x3x8/side
D2) Average Band Pushdown: 25,20,15
Bar felt extremely light and in a good groove but my speed out of the bottom was somewhat lacking. Nothing to do except to keep training it.
FRIDAY PM - ME DEADLIFT
A) Deficit Deadlift (2.5 in): 405,425,445x1, 465x1, 475x1 (three PRs)
B) Front Squat: 225,245,265x3, 285x2x1
C) GCB Good Morning: 95,135x8, 185x3x8
D) Suitcase Deadlift: 135x10,8/side
Extra: Lying Leg Curl
Fucking great PRs here, also supports my theory that my Snatch Grip and Deficit Pulls are closely related (about 20 lbs). Got videos but the angle absolutely sucked.
SATURDAY AM - UPPER ACCESSORY
A1) Speed Push Press: 155x3x3, strict 135x2x6
A2) Standing Cable Row (Spud Handle): (#8)x2x12, (#10)x3x12 w/iso hold
B1) Fat Bar Close Grip: 205x2x6, 175x10
B2) Seated SSB Good Morning: 95,115,135,145x15
C1) Rolling DB Extension: 25x12,12,20
C2) C/S Plate Combo: 5x3x12
Extra: Machine Preacher Curl
Not bad, wrist pain was much more manageable this time around but my triceps are absolutely nasty right now. I’m going to have to smash them pretty good on the roller and barbell next week.
TUESDAY AM - BODYBUILDING BACK/BICEPS
Scapular Floor Slide, Lying Y to Handcuffs, Band Spider Crawls
(Warmup is the roughly the same every time - 2 sets of 15, 10 and 5 respectively)
A) Weighted Pullup (Medium Neutral): (+45x3), (+70x1), (+90x1 PR), (+25x12 PR)
B) Seated Cable Row (Medium Neutral): 180x12, 150x16
C) Spud Strap Pulldown: 165x10, 135x15
D) Seated Rope Pull to Neck: 75x2x15
E) Supinated DB Curl: 25x15,12
TUESDAY PM - RE SQUAT
Kneeling to Vertical Jump BWx3x3
A) RE Squat: 315x2, 365x1, 405x4 PR
B) Sumo Pull from Mats (4 in): 365, 385x6
C) Barbell Bulgarian SS: 95,135,165x6/side
D1) Bodysaw: BWx3x12
D2) KB Swing: 75x3x12
Extra: Leg Extension, Low Box Band Hip Abduction
Every gym in the area was closed yesterday due to Memorial Day so I did a two a days. Just destroyed everything. All time PR with medium neutral grip on pullups (305 total weight, 215 BW + 90 pounds) and all time squat PR by two reps. Previous weeks of 345x8 and 365x8 would have called for 385x6+ reps but for some reason I had it stuck in my head that my target was 405 today. Five would have been nice but I was very happy with all of those reps. Today was also the first day that I didn’t feel like dying on the Barbell Bulgarians or Bodysaws.
WEDNESDAY PM
BA Iso-Explosive Pushup 2x5
A) Slingshot Bench: 255,275,295,315,325x1 @ 10 PR
B1) Low Cable Face Pull: (#9)x3x12
B2) Incline Bench from Pins: 185x2-2-1
C1) C/S Rear Delt DB Row: 45x2x15
C2) Band Pushdown: (Average)x35,22,15
D) Landmine Lateral Raise: 45x2x10/side
Motivation 4/10, could have been a lot better. 325 was ugly but a PR.
FRIDAY PM
Full Jump Squats 45x5, 65x3x3
A) Front Squat: 225,245,265,285x3, 295, 305x1
B) Speed Pull from Pins (#1): (70%/365)x6x1
C) GCB Good Morning: 95,135,165x10, 195x2x8
D) Suitcase DL Hold: 135x2x(:15), :11 on left
E) Lying Leg Curl: 60,80x15, 100x12
Happened to pick the smoothest possible bar in the gym for the pulls, my grip strength is the strongest it’s ever been right now and I had to mix grip for 365. Pretty laughable.
SUNDAY AM - BODYBUILDING UPPER
A) Push Press: 135x5, 165x3, 185,195x1 PR, strict 135x8,6
B1) Close Grip Bench: 205x4, 205x8, 185x9
B2) Standing Long Rope Row: 110x4x12 w/iso
C) DB Rear Delt/Lateral Raise Combo: 15x12, 20x2x12
D1) Scott Curl: 65x4x10
D2) Rolling DB Extension: 25,30x12, 35x2x12
Overjoyed that my main gym is open 8-12 on Sundays now. Doesn’t help me on normal drill weekends but it worked out with my one day Saturday.
The next IPA meet is in Ithaca on October 19th which gives me 21 weeks of preparation. This is a really generous amount of time for me to continue descending down to 198 and continue refining my meet technique. I’m confident I can break PRs in all three lifts, the only difficulty might be bench with the weight cut. I’m certain that I can hit a 450-460 squat and 540+ deadlift in the lead up to this.
As it stands I have another six weeks of the Cube Method planned, a mock meet week followed by a deload week and then a 12 week meet prep along more conjugate lines. I love the set up of the Cube but I think that the WS method is better suited for the lead up to competition.
MONDAY PM
Kneeling Jump BWx3x4
A) Squat w/Chain: (+40C)x275,315x3, 335,345x2
B) SSB Box Squat: 185x3x8
C) Split Stance RDL: 135x3x8/side
D1) GHR: BWx12, (+20C)x10,8, BWx12
D2) Weighted Ab Wheel from Knees: (+20C)x2x12, (+40C)x8
Lacking in motivation and strength today. 345 with chains was embarrassingly slow even sans belt and knee sleeves. My stance is getting much more comfortable wide though. The SSB Box Squat immediately after is an attempt to use near perfect form to reinforce this - low box, wide stance, toes pointing forward, hips as the prime mover. You don’t need a whole lot of weight to make this difficult especially with the safety bar. The split stance RDL is an attempt to get a slightly heavier unilateral movement with some transfer to the deadlift. My hamstrings are VERY flexible and I don’t have a lockout weakness so the normal RDL has limited application to me. With the split stance version, the forward leg’s hamstring gets absolutely ripped apart and there’s a slight anti-rotation core component to it so it manages to hit a lot of bases at once.
TUESDAY AM
A) Pullup (Wide Pronated): BWx12,10,8
B) Seated Cable Row (Medium Supinated): 180x2x8, 150x15
C) Spud Strap Pulldown: 165x2x6, 135x15
D) Straight Arm Pulldown: 80x3x12
E) Incline DB Curl: 25x3x12
Still working on my lat quality with some of the MWOD mobs, they’re absolutely nasty right now.
WEDNESDAY AM
Hiked Taughannock Falls with my three terrors of little cousins.
WEDNESDAY PM
BA Plyo Pushup 3x5
A) DE Plyo Bench: (150/50%)x12x3
B1) 3ct Fat Bastard Pause Bench: 195,205x3, 215x2x3
B2) Foam Roller Thoracic Extension: 4x8-10
C1) Elevated CG Chain Pushup: BWx15, (+40C)x12,12,9
C2) TK Cable External Rotation: (#1)x3x15
D1) Band Pushdown: (Average)x100 reps
D2) Band Pullapart: (Mini)x100 reps
Need a better name for the plyo bench, I’ve seen a couple of lifters using something like it lately - basically you let the bar fall almost at free fall, catch about an inch off the chest, pause and explosively press.
FRIDAY PM - RE DEADLIFT
Deep Jump Squat 45x5, 65x3, 75x3x3
A) Snatch Grip Deadlift: 385x8 @ 9.5 (ties PR)
B) Front Squat: 225x3x5
C) GCB Good Morning: 135x4x12
D) Cable Anti-rotation Press: Standing 60x2x10/side, Tall Kneeling 40x15/side
E) Elevated BSS Iso Hold: 2x:30/side
Extra: SL Leg Curl 70x12
Finally swapped out my old HTC Thunderbolt for a new Galaxy S4. This phone kicks ass. My Thunderbolt would easily hit 30% power after not even an hour of constant use and as far as I can tell this monster has 3-4x the battery life.
DL was lackluster. Could feel some lower back creeping on my left side which I think was the main reason why my all of my lockouts were stopping a bit short. My last rep day with 385 was definitely easier.
Front Squat is still sucking. 225 was more difficult than it had any right to be. I think it just needs more time to readjust. Everything else went very well. It’s a testament to how far my quad and hip flexibility has come that the iso holds are merely uncomfortable compared to the first time I did them on Eric Cressey’s Maximum Strength right after freshman year of college. It felt like Ramsay Bolton was methodically flaying the skin off of my entire leg.
Pulls from yesterday
SATURDAY AM
BU KB Walk w/35s
A) Fat Bastard Military Press: 145x5, 115x8,6,6
B) Supinated Pendlay Row: 155x6, 175x4x6
C1) Incline DB Bench (Neutral Grip): 60x12,12,10,10
C2) Low Cable Rope Row: (#10)x4x12
D) DB Rear Delt/Lateral Raise: 15,20,25x12
E1) Incline DB Tricep Combo*: 20,25,30x12, 35x2x12
E2) Cybex Preacher Curl: 50,60,70x12, 80x10
Good session. Pressing with the fat bastard is going to take some getting used to though.
MONDAY PM -
Kneeling Jump 3x5
A) DE Pause Squat: (50%/215)x12x2
B) SSB Box Squat: 155,185,195,205x8
C) Split Stance RDL: 135x2x10/side
D1) GHR: BWx4x12
D2) Weighted Ab Wheel from Knees: BWx15, (+20)x2x12, (+40)x10
Extra: Leg Extension, bunch of MWOD work
Wide stance mobility is getting very good. Actually did the DE in my New Balances instead of my Oly Shoes, haven’t been able to do that because of ankle mobility in a VERY long time.
WEDNESDAY PM - RE BENCH
BA Plyo Pushup x5, BA BTB Clap 3x3
A) Fat Bastard Bench: 235x8 @ 9.5 PR
B1) 3ct Fat Bastard Pause Bench: 195,205,215,225x3 @ 9
B2) Foam Roller Thoracic Extension: 4x12
C1) Elevated CG Chain Pushup: (+40C)x3x12
C2) TK Cable External Rotation: (#1)x15,15,12,12
D1) Band Pushdown: (Average)x100 reps
D2) Band Pullapart: (Monster)x100 reps
Excellent stuff.
Been messing around with this a little bit, it’s an awesome shoulder internal rotation mob.
WEDNESDAY PM
A) Pullup (Wide Pronated): BWx14,8,8
B) Seated Cable Row (Medium Pronated): 180x12,10, 150x16
C) Ab Strap Pulldown: 135x10,10,8
D) Straight Arm Pulldown: 90x3x12
E) Incline DB Curl: 30x2x10, standing 30x10
FRIDAY PM
Seated Vertical Jump BWx5, 15,20x3,25x3x3
A) Rack Pull from Mid-shin (Pin #2): 405, 455, 475x1
B) Front Squat: 225x6,6,5,5
C) GCB Good Morning: 135x15,12,12,12
D) Elevated BSS Iso Hold: 2x(:40)/side
E) TK Anti-rotation Press: 50x3x12/side
Extra: SL Lying Leg Curl
Remembered why I stopped doing these around 365. Pulling from the mid shin position basically removes all leg drive from the pull placing all of it on my lower back. Blocks from the same position gives me the advantage of still being able to roll the bar somewhat and a more natural bend to the bar; pin pulls kind of give me the worst of both worlds. Shut this down at 475.
SATURDAY AM
BU KB Walk 35x2 trips
A) Fat Bastard Military Press: 145x3, 115x8,5 terrible
B1) Supinated Pendlay Row: 185x4x6
B2) Incline DB Press (Neutral Grip): 65x12,12,10,10
C) Cybex Eagle Row: 140,160x10, 180x2x10
D) DB Lateral Raise: 15,20x12, 25x15,12
E1) Incline DB Tricep Combo: 25,30,35,40x12 (6-6)
E2) Machine Preacher Curl: 50,70x12, 90x10,8
Could not overhead press for the life of me today but everything else was great. I might end up going back to regular bar, it seems like the fat bastard is messing with my form too much.
MONDAY PM - RE SQUAT
KJ 2x5, KJ/VJ 2x2
A) Squat: 365x6 @ 8.5
B) SSB Box Squat: 165,195,235x6
C) Split Stance RDL: 185x6, 135x2x6/side
D1) SB Leg Curl: 4x12
D2) Ab Rollout from Knees: 15,12,12,12
Not great. Decided to stop at 6 reps instead of turning it into a grindfest.
Following some suggestions I’ve been given I’m going to start doing all my floor pressing from now on with a three count pause. And man does it suck.
TUESDAY - ME BENCH
Clap Pushup 2x5, BA Plyo Pushup 2x5
A) Floor Press: 185,225,245,255x2, 265x1 miss 2nd rep
B1) Fat Bastard Pause Bench (3ct): 165,215,235x3
B2) Foam Roller Thoracic Extension: 4x12
C1) Elevated CG Chain Pushup: (+20)x3x15
C2) Supine Band External Rotation: (Mini)x15,15,12,12
D1) Band Pushdown: (Onyx)x50 reps, (Average)x50 reps
D2) Band Pullapart (four grips): (Monster)x120 reps
Felt relatively good today so missing the 2nd rep of 265 surprised me . It felt very much like I just ran out of tricep horsepower but I’m still new to the extended pauses.
With the swapping of my back accessory and bench days I’m going to change my backloads to Sunday, Monday, and Thursday. My weight two weeks ago was 213 putting me well on track to be around 200-205 in October.