Sumo pulls in rack elevated 6 inches:: I dont even think I got into a actual 90% range , for some reason my right Lat cramped massively so I shut the pulling down. Had at least another 100lbs in me.
Dead squats: 10 x 1 @ 60% …another slight tweak adding a supplemental movement into the mix.Pretty easy haven’t even tried these in years, hardest part was wedging myself under the bar Kettle swings: 3 x 15 @ SW Standing Band crunches: 5 x 20 Band leg abductions: 3 x20
Honestly, The session was easy since I ended up not pushing the pulls unfortunately.
MAX EFFORT UPPER Incline Bench: worked up to a top set of 335 x 3 actually had more in me.
Back off set 265 x 10
Buffalo Bar Bench: 3 x 5 @ 270 JM press: 3 x 10 @ SW Bent rows: worked up to two dirty sets with 315 for some reps
Fished with some prehab work for shoulders
Got a late start because at first I felt off and unmotivated but things really fired up when I got going.
Squats: 10 x 2 @ 60%…eeh speed was so so Sumo off 4 inch blocks: 12 x 1 @ 60%… Slowly getting the feel down for these Good Mornings: 3 x 5-8 @ 245 Hip Belts squats : 3 x 8 @ SW Weighted Bench sit ups : 5 x 10 @ SW
:Band leg abductions 3 x 20
Bench: 3 x 8 @ 275…Hmmm wasn’t hard,But it was not as easy as it should have been Seated BTNP: 3 x 10-12 @ SW Band Pulldowns: A SHIT TON didn’t keep track just worked until upper back said your done. Band Push downs: 100 total reps Arm curls: worked up and back down in a strip set fashion Shoulder pre hab stuff.…
Feeling slightly beat up… adding in some form of Deload next week
Holding off on max effort lower today. Hips are a little funky and stiff, plan on doing some mobility stuff to loosen them up slightly. Basically , I am not allowing my ego to rule what my body is trying to tell me. After Thanksgiving dinner plan on hitting it. Like I mentioned on here I need to add some form of a deload mixed in at least every 4 to 6 weeks. Which for me I notice that 6 seems about right in the past.
While having to wait on Dakota yesterday to finish up on his Residents Assistance duties at his college …I visited my buddy at his gym . When I got there his top two female (teenagers) lifters were Benching and bickering at each other between sets He turns to me and ask “So, have you ever seen two world champs ( IPF world class winners) argue like that? Don. Take care of it for me. I’m looked at him and
i said …OHHH no, they are all yours.
Any way it was nice to hang out and seeing him again…. Got some interesting stories about Westside Barbell from when he was there.
Buffalo Bar squat: top set 460 x 2 …Did not get what I had pre planned for and I didn’t push it. Hips were not feeling beat up but they did still feel stiff and fatigued.
Rack pulls mid shins: 3 x 5 @ 70% Kettle swings: 3 x 15 @ SW Standing Band Crunches: 5 x 20 Leg band abductions: 3 x 20
Bench Foam roller: 410 x 3 , top set 430 x 1 …could have gone slightly higher I think
Buffalo Bar Bench: 3 x 5-8 @ 275 Bent rows: worked up again to what I would call a sloppy set with 315 dropped down and did a rep out set Face pulls: ( band) Bunch of reps and sets.
well the youngest got excepted into Indiana University…but plan on going to a art college. At this point I am biting my tongue. Had his first Meet less than two weeks ago
Oldest was selected as one of two underclassmen to attend a conference hosted by the American college of sports medicine in Gran Rapids Michigan with some Grad students .
Thats about it…nothing major
Bench:(Fat Bar) 8 x 3 @ 45% …went way light Seated BTNP: 3 x 12 @ SW Band Pulldowns: Allot Band Push downs: 100 total reps Curls: strip set Shoulder Horn: 2 x 15 @ SW
