Dealing with some flu like symptoms all weekend so I skipped my Saturday workout and forced myself to squat today and try to get over it. Didn’t feel too bad actually my body was moving well and felt better than expected
Squat: 365x10
405x8 (no wraps)
paused squat: 365 2x10 beltless
hit some light leg presses and leg curls just to get some blood moving and called it a day
Push press: 225x10 (was supposed to be top set)
275x3 (PR x3 from last week)
Z-press: 135x10
185x8
chest supported rows 5 sets of 15
rope tri pushdown 4 sets
rear delt fly 3 sets
heavy band pull-aparts ~100 reps
Think im getting some bicep tendinitis in my right shoulder so things were kinda uncomfortable today, still hit a nice push press PR after last week. Think I will be good for about 315 pretty soon at this rate
Took about 4 days off from lifting to give my mind and body a break, not my favorite thing to do but its part of it sometimes.
Didnt post 3 workouts
DL:
speed pulls 455 8x2 also worked holds at the top for grip
safety bar squat 315x10
hamstring curls 4 sets
hanging knee raises 3-4 sets
OHP day:
strict OHP: 185x6
205x6
225x4 (pr)
close grip bench 1x20 @225
1x10 @ 275
seated cable rows 4 sets 10-15 reps
rope tri extensions 4 sets
Was planning to squat heavier sets of 5 today but my lower back still hasnt recovered so I said fuck it and decided to sumo to get some work in. Had a pretty good day all things considered:
Sumo DL
500x10 no belt also worked hook grip
500x5x3
405x2x2 paused right off the floor
reverse hypers 3 sets
hamstring curls 5 sets
leg extensions 5 sets
Haven’t sumo pulled in well over a month but its still there. Feel like I could pull about 675 right now but my goal is to hit 7 with a hook grip this summer no straps.
Started off with some DB 1-arm push press today to try and emulate circus DB best I can, the ones at my gym don’t sit very well on the shoulder but still need to get some single arm training in.
single arm DB
2x10 100lb
2x8 120lb
moved on to barbell push press
225 3x10
185x10 strict press
4x15 chest supported rows
plate raises 3 sets
4 sets tricep pushdown
Pretty good day overall feel like I am recovering better lately and sleeping better. I cut out coffee and some dairy from my diet and im getting less stomach problems and headaches throughout the day so I generally just feel better and have been sleeping better.
If you’ve got fat grips and an adjustable DB, you can make something a little closer to the circus DB by using 25lb plates to create a larger diameter. That said, the only way I ever trained for the circus DB was fat grips on a normal DB, and I didn’t really have much issues. If you’re reliant on a jerk to get the bell overhead, specificity is HUGE, but if you’re just going to press it, it’s not the biggest of deals in my experience.
Thats a good call I was just thinking about that earlier this week, might have to try and make my own set of fat grips though. I’m really just trying to get the timing down and everything for push pressing so I have started doing it 2x a week and strict pressing after, seems to be paying off. Using the fat bar for all overhead work seems way more natural too.
For ghetto FGs, you could always get a length of 1.5" pipe cut to like 2’ and use duct tape to make some collars on it to have a fat grip dumbbell. You’d want to use some locking collars instead of springs to keep the weights on the pipe, but it’d work pretty well.
I saw someone made a pair out of those foam pool toy things I’ll look that up this weekend when I try to make some farmers handles too.
Last Monday wanted to work up to 300lb pushpress for a PR, maybe was a little too ambitious as I was feeling kinda off this day. Got it about 3/4 of the way up then the weight went too far behind my head and felt a loud pop in my shoulder. Shoulder was basically immobile the rest of the day, woke up the next day with almost no pain so I have no idea what happened there, getting an MRI next week to make sure everything is good to go before doing any pressing.
Today did some more sumo pulling
Sumo DL
455x5
495x5
545x5
455x1 with about a 25second hook grip hold at the top.
Stiff leg DL:
315 3x10 from a small deficit.
Safety Squat Bar good mornings: Never do these, advice from a friend told me to do some light to help my low back strain recover
225 2x10
Leg extensions 4-5 sets
hanging knee raises 4 sets
Shoulder was feeling fine so I came in and did some high rep OHP, my rationale is that if I had any kind of labrum tear or AC joint damage I would be getting worse not better so i’ll proceed with caution.
military press
185x10
205x3x10
close grip bench
225x20
275x12
Meadows rows 3 plates for sets of 12-15
chest supported row 3 sets of 15
skullcrushers and tricep pushdowns to finish with
Squatted last Sunday, had an “ok” day but I wasn’t expecting a homerun after how my back and stuff has been feeling
Squat:
315x10
365x5
405x5
495x5 (w/ wraps) Heaviest weight I have handled in several months so that felt good
stiff leg DL:
365x8 (only did one set as my erectors were feeling fried)
light leg press and leg curls to finish
Benched and OHP today, wasn’t sure how this was going to go as my shoulders have been aching pretty bad since last week. And havent benched heavy in several weeks but it was nice getting some heavier reps in.
Bench:
275x5
315x5
345x5
spoto press:
275x2x6
strict OHP
185x14
meadows rows 3 sets
chest supported row 3 sets
and about 5-6 sets of rope tricep pushdown
Started a new job this week working 12hr shifts over night so its been tough adjusting my sleep and its affected my workload the past 2 sessions but overall still feel like im getting stronger every week.
Deadlift: this was a deload week for me as I had gone heavy in the past 2 sessions, but still wanted to feel some weight
500x8 top set, form feels good here and not having a problem with hook grip. Probably could have done 12 reps or more just the weight kept bouncing to my left side
did 3 sets of stiff leg DL with 405x5 and called it a day
Did a heavier OHP today, shoulder feels better but not fully recovered and haven’t done any push pressing
OHP: 225 2x5
DB OHP 100s sets of 15
chest supported rows, and ez bar skullcrushers
I believe thats a rep PR with 225, happy with how my strict press has gone lately as it has always been an embarassingly weak lift for me