Pullups
5x1@BW with slow descent
Assisted Pullups
8, 7,7 @1 light band
DB Lateral Raise
3x12@10s
DB Front Raise
2x10@10s
DB Shoulder Press
2x10@10s
DB Delt Raise
3x10@10s
Cable Shrugs
4x12@45
Cable Pullthroughs
4x15@35…added a band around my knees on my 2nd set and on…feels like these help a lot with my hips
Conditioning Work
10 Minutes of a circuit:
5 Rounds; 2 more rounds where I switch out lunges for KB goblet squats due to hips getting tired
10 Med Ball Slams with 12 lb ball
8 Lunges each leg with 12 lb ball
10 each leg Ab Mtn Climbers
Chain Bench (~20lb at the top)
bar, 8@75, 5@95, 2@95 (added chains), 8x2@120
TnG Comp Bench
4x7@125…these went well but I was suppose to do an amrap on the last set. I was doing okay to get more than 7 but on the last rep completely misgrooved and made it harder than it should have been. Overall very happy with this progress.
Sumo
5@135, 4@185, 4@225, 3@255, 3@275 (belt), 2x3@295 (RPE 8 maybe? hard to tell with sumo sometimes), 3x2@275, 8@275 amrap (PR)
Speed Squat
*back was insanely cramped up with knots. It was ridiculous so skipped the chains and just did straight bar weight
6@bar, 5@95, 5@135, 4@155, 2@185, 8x2@200 (belt), 7@200 amrap…felt pretty bad but stayed smart and didn’t push too far. My fatigue from squats sets in pretty quickly. Need more conditioning.
Wide Stance Squat
*Ive never done these before but my coach wanted me to give them a try to maybe help out my hips for sumo and conditioning. The focus was to drive the knees out as hard as I could.
3x8@135
Leg Curls
3x15@30
*Skipped vertical row and banded x walks due to a lot of fatigue and grumpiness. The squats took it wayy out of me and I didn’t have the drive to get the rest done plus the workout took a while too.
Beltless Comp Squat
bar, 8@95, 5@135, 3@165, 3@185, 3@205, 3@225, 3@235 (beltless pr), 4x6@195
*Form wasn’t all that pretty, was even a little high on the last rep at 235 but happy I was able to hold this on my back easy enough without the belt. I usually squat in front of mirror too and we trained in a different facility without a mirror so a little bit of a difference
Beltless Sumo
5@135, 4@185, 3@225, 3@245, 5x3@265, 3@245…hips were super tired at this point so skipped conv RDL because all of this was taking a really long time too.
Conjugate, Week 8-Deload Week, Day 3, TnG Bench/Spoto Press
TnG Bench
8@bar, 5@95, 5@115, 4@125, 4@135, 4@140 (PR, probably RPE 8), 3x6@125
*bench felt awesome today. The 140 was pretty easy and I grooved it really well. Bounced it quite a bit the last 2 reps but still was a great set.
Spoto Press
3x10@95
Cable Triceps Pushdown Myo Reps
15@50, 7x5@50
Horizontal Row: Unilateral Cable Low Row
4x8@50
DB Curls
4x12@25s
DB Incline Delt Raise
3x15@15s
Cardio: Treadmill
22 min with alternating jogging and fast walking
Beltless Paused Squats
8@bar, 5@95, 5@135, 3@165, 3@185, 3@205, 3@215, 3x6@175
*Probably had 225 in me honestly for the top set because I was pushing through my sticking points really well. But as it is deload week, the 225 would have been an RPE 9.5 or 10 so I just called it there and did the back off sets which were cardio.
Beltless Sumo
2x5@135, 3@225, 2@255, 6x2@275…these felt pretty good speed wise and groove wise. Wish I had been able to keep my chest up a bit more on the second reps, but the first reps seemed to go very well. Beltless sumo needs some work because I apparently rely on that belt a lot out of the whole.
Conjugate, Week 10, Day 1, Band Bench/TnG Close Grip
Banded Bench
bar, 8@bar (band), 5@75, 3@95, 2@115, 9x2@125…fairly smooth but my hips are still incredibly sore/tight from the treadmill prowlers on Saturday so that was no good. Also the gym was pack as fuck (surprise!) so I had to go immediately to a bench to get grab it.
TnG Close Grip Bench
4x5@125, 9@125
Chest Supported Tbar Row
5x8@70
EZ Bar Curl
3x18s@50
Pushups
12, 10, 9
Cable Triceps Pushdown
4x12@42
Cable Face Pulls
3x12@35
Biking for 12 minutes to get the heart rate up and hopefully stretch out my hips.
Conv Block Pull (~1.5 in)
5@135, 3@225, 3@245, 7x3@275 (belt)
*this was suppose to be sumo block pulls at 295 but my left hip is still flared and irritated from last week’s prowler pushes. So to protect my hips I switched to conventional and had go lighter since my form is terrible