day 44
pin press @ 135
completed
cable rows
130,135,145,130,130
push press
60,65,65,55,60
straight arm pulldown
47.5,35,35
lying tricep ext.
20,25,20
good day. PRs all around and I think I’ll improve a little more next week too. Feels good to finally be doing speed work with 135.
day 45
front box squat
225,235,220
mobility work
skipped it, crowded gym had some one working in with me.
Lunge
40,45,40
dragon flag
done
db suitcase deads
45,45,45
day 46
low incline db press
75,80,75
band push ups
purpx4
cable rows
135,135,125
face pull
30,30,30
band pull aparts
completed
day 47
speed squats
175 all sets
squat
285, 290
rack pull
275,285,265
mobility work
completed half-assed
reverse lunge
40,40,35
bulgarian split squat
completed
Prs in both my heavy movements today. The squat was hard but not ugly. I can’t wait to test my max singles. Last day of phase 3 is tomorrow, then I get to bring in heavy singles and will test my lifts in a month. I really don’t know what to expect.
day 48
pin press
120
heavy pin press
195,205
v grip rows
135,140,130
db push press
60,65,60
straight arm pulldown
47.5,57.5,50
day 49
anderson front squats
225,235,245,245,245,245,250
deads
185
front squat grip reverse lunge
95,75,75,75
pallof press
30,35,35
day 50
close grip incline press
155,165,165,155,160,160,160
decline close grip
155,160,160,160
chest supported rows, pronated
90,105,100,105
scap wall slides
done
db hammer curls
20,25,20
box squats
155
natural ghr
completed
forward lunge
40,45,50
pistols
done
ab wheels
done
day 52
speed bench
115
close grip floor press
155,155,165,170,160,255
neutral pull ups
25,25,25,bw
one arm row
60,60,60
close grip push ups
red red red
day 53
sumo pulls
285,295,305,315,315
speed deads
205
barbell reverse lunge
75,85,85
pallof press
35,35,35
Was supposed to do anderson squats today but without a power rack those can be interesting. I haven’t done heavy deads in over a month so I figured doing sumo deadlifts early wouldn’t hurt. And deadlifts are my weak point so a little extra work seems like a good idea.
even though I’ve been pulling conventional for this program I feel like I am much stronger pulling sumo. Today I set a 30 lb pr over my conventional pull at the begining of the program and a 20 lb pr over my best sumo pull over spring break. Not bad considering my major lack of motivation this morning. Should be able to squeeze another 5-10lbs more next week.
Day 54
incline barbell close grip
155,160,165,165
decline cg barbell
160,170,175
chest supported pronated rows
100,110,105
scap wall slide
hammer curls
20,25,20
decline press felt so good today. I was in the perfect groove.
day 55
box squat
175
285,295
Natural ghr
completed
forward lunge
50,50,55
pistols
done
ab wheel
done
the heavy sets of box squats didn’t go quite as good as I expected. I set the box a little lower which didn’t allow to take a wide of a stance and I may have rounded my lower back a little but I couldn’t tell.
day 56
bench
125
205,210
close grip floor press
165,170,170
neutral grip pull ups
25,20,20
db row
60,65
cg push up
red ,red
really happy with my bench today. Went to the gym after sitting in the car for 3 hours, eating a quick meal and forgoing my normal mobility warm up for just some light weight warm up stuff at the gym. My lower back felt really tight on the speed sets. Working up to the heavy weights felt really, really good. I had a buddy working in with me so he could give me a lift off. 205, and 210 for a double, might have even been able to get 215. 225 should be an easy single in a couple weeks.
day 57
sumo
295,295,305,305,315,315,315,305,305
conventional
215
front squat grip reverse lunge
85,95,95,95
pallof press
35,35,35
okay day at the gym. was hoping to hit 320-325 on the sumo but it wasn’t happening. I blame it on the bar. Last week I used a bar that had a lot more flex to it that I’m thinking may have helped me get it of the floor easier. Also maybe cns isn’t recovered from the heavy benching from 20 hours before. My technique seemed shitty as well. I’m looking forward to doing some sumo speed pulls after finishing up the program to improve my technique and speed off the floor. my conventional form seemed shitty too. hopefully I can muscle up a decent pr in a couple of weeks.
Day 58
2 board
205,215,225,230,230,235,235,235,235,235
cg decline
165,175,175x5,170
pronated rows
105,100,100,100
scap wall slides
done
db hammer curls
20,25,20
Some CSCS douche told me that benching with an arch would fuck up my back. I was pretty pissed for the rest of the session and wasn’t focused.
day 59
box squat
195x12
nghr
done
fwd lunge
50,55,55,55
pistol
bw,10,10
ab wheel
done
day 60
speed bench
135x10
cg floor press
170,170,170,170,160,165
neutral grip pull ups
20,20,25,25
db rows
60,65,65
cg push up
red,red,red
almost crapped my pants doing pull ups, couldn’t make it to the bathroom because someone was waiting for the rack.
day 61
bb rev lunge
85,85
pallof press
35,36,37.5
farmers holds with 90lb dbs
1 min, 45 secs, 30 secs
really really short workout so I threw in some grip work.
day 62
cg decline
175,180x7
pronated rows
100,110
scap wall slides
done
hammer curls
20,25,20
MOVING DAY!!!
Broad Jump
didn’t test. I don’t really care what it is and I don’t really have a good way to measure it
squat
P.D. - 305
M.D. - 330
(330 was a struggle and was more of a touch and go than a real box squat. I could definitely hit it though, hit 315 with perfect form. Also the box was about an inch lower than during testing. below parallel instead of at parallel)
Becnh
P.D. - 205
Midway - 215
M.D. - 225
(2 plates went up easy. I think I could get 235. I got a shitty lift off and was still grinding through about midway when the spotter helped out.)
Deadlift
P.D. - 285
M.D. - 285
Sumo - 315 —> 325
(so I never really felt good deadlifting conventional but that’s what the program was set up for so I figured I would do it and get some improvement and it would carry over to my squat and sumo pull. Well today I was setting up for what should have been an easy 285 and it just didn’t feel right. Two weeks ago I pulled an easy 315 sumo so I said screw it. Widened my stance and pulled 325. Pretty happy with that. I feel with some sumo speed work and deficit pulls I can make some good progress.)
BW- 185??? ( no scale anywhere… not at home not at the gym… Lame)
Old Total - 795
New total - 880
Not too shabby