Took some maxes with mixed results but I think I know why:
-
405 previous max
385 one taken today, went for 410 and got stuck in the bottom
I think was from too much front squat and SSB squatting instead of back squat variations. Basically need to get my ass stronger because I knew I could’ve had it if I could just get 2inches higher.
I think I’ll incorporate some paused goblet squats for RE during my accumulation block.
For Intensity, I was thinking of doing some paused front and back squats and straight bar GMs in addition to regular front squats (won’t have access to SSB bar next block).
Will do more bent over row variations to make up for not having a SSB.
- Previous max of 275
When warming up for bench, when I got to 245 (last warm up set), my right shoulder popped forward on the bottom of the ascent. Tried again and the same thing happened, but it felt weird and uncomfortable so I just quit right there so I wouldn’t give myself an RC injury that would take months to get better.
I think the ultra-wides are just too much for my shoulders, going to drop them.
I’m going to narrow my grip from middle finger on the rings to pinky on the rings. Going to do lots of db floor presses and db neutral press for accumulation for RE. For Intensity, CGBP and accomodating resistance from a slightly wider for MEs and paused and non-paused CGBP and floor press for RE and variations.
Even try the ghetto sling shot (double the mini band with an x in the center and put around arms near shoulder).
- Previous of 455
455 was slow but very smooth and not hard. 475 flew off the ground, started slowing around knee and nearly stopped at lockout but I followed through and got it probably making an ass of myself with the straining and grunting lol. I think this was do to getting my legs and back stronger, but lockout was so hard because as mentioned my hips seem to be the limiting factor this around. I was actually impressed by how strong my back was in the lift. It was just a solid nearly straight lever.
Some other issues is that I didn’t deload as well this time. Also, finals stress is getting to me. I also wasn’t jacked up on spike this time as the last time I tested.
Nothing spectacular this time, but I think I learned a lot.
DE bench
2x6 medball slam
50 straight weight only bp
135x18x3
mil. press
75x5x10 1x8
DB floor press
35x3x15
DB flies
12x3x10
DB raise tri-set
8x2x10
Cuban db press
3lbx2x10
ME Legs
reactive hurdle jump
1x4
Box squat
275x4
315x4 some straining at midpoint on last rep
Goblet Pause Squats
40x5x10
1L sldl’s
50x3x12
roman chair leg raises
3x12
Sprints 70-80 perceived effort
8 laps, half walked, half ran
ME upper
ghetto slingshot
225x4
245x3
Kroc Rows
65x12/side
65x18/side
Moderate Grip Pronated Chins
1x5
1x9 grinded hard on last one
Face Pulls
5x15 mini band
Rolling DB Tri. Ext.
25/handx3x15 need to up weight next time
Hammer Curls
25/handx2x10
1x9
DE Lower
Plyos:
Jump onto bench
30lbx2x3
static broad jump over bench
2x3
DE squats 50 percent
205x18x2
DE deads 55 percent
260x15x1
Leg Press
4plates/sidex3x12 narrow, medium, and wide
Small Swiss Ball Leg Curl
3x15
DE upper
Plyos:
25lbx2x6 med ball slam
DE bench 50 percent
135x21x3 not bad at all
neutral grip db flat press
50x3x15 last rep was a grinder
bb shoulder press
65x2x10 1x8
rehab stuff, lots of shoulder girdle stuff
ME lower
belly button height pin GMs
275x4
315x4 hard
325x4 excrutiating but form wasn’t terrible
3-count Goblet squats
50x5x6 30-60sec rest
DB 1L SLDL
55x3x12 took a set per side to groove but it wasn’t too bad once I got it
hanging leg raises
5x12 not bad
ME upper
Chain Suspended BP low-mid portion (pins 3rd from top position)
225x5
245x5
255x4
DB shrugs
85x2x12 1x9
Prisoner Lat Pull Downs
3x10
Rolling DB Ext.
30/handx10
35x10
40x10 lots of straining on last reps
Facepulls
5x15
Superset (for health)
2 sets just to get blood flowing
DE legs
jumps
35lb/hand jump onto bench
depth jump for distance onto bench
50 percent squat
205x21x2
55 percent DL
260x18x1
DE upper
50 percent (I think) 135lb
24x3
Shoulder press
55x10x10
Shoulder superset raises
2x15
1 arm db oh shrugs
5x2x20 (going for 10lb next time), these felt really good, need to incorporate as rehab
ME legs
activation jumps
box front squat
185x5
225x5
cleaned to shoulder front db squat (25/shoulder)
4x10 w/3 sec pause
super set swiss ball leg curl to machine leg curl
3x15 30x3x15
1L db sldl
30x2x20 per side
6 inches
4x10
ME upper
CGBP
185x5
225x4
205x8
shoulder was feeling good after these
Kroc Rows with straps
75x15/side
75x20/side
Chins
5x6
Ripptoe db Tri. Ext. supersetted w/ bb curls
35/handx3x10 and 45x3x10
Facepulls
40x5x15
Will try this for DE day:
Accumulation block (no accommodating resistance)
60percent 12x3
‘’ 15x3
‘’ 18x3
Intensity (25ish percent accommodating resistance)
60percent 8x3
65 8x3
70 6x3
DE lower
Jumps
reactive 60lb vertical jump 2x3
kneeling squat jump 2x3
DE 50 percent squat
24x2
DE dead 55 percent
260x9x1
DE upper (at home)
plyos:
*clap pushups- 2x3 very explosive and clean
*speed rows- 65x2x5
DE bench 55 percent (mini and 50lb chains)
155x8x3
crazy bell OH press
95 straight weightx5
95 20lb crazy weightx8
CGBP supersett with Ripptoe bb ext.
175x9
95x10
mini band OH ext.
2x15
ME Legs
minis 50lb chains
315x1
335x1
325x1
snatch grip rdl
285x8
315x6
335x8
legs OH raise
1x5
1x8
swiss ball leg curs
2x20 just getting blood flowing
More notes:
first link to give in was my back caving in a little
325x1 was record for light bands box squat
345 last time on chain box squat
ME upper
mini assisted ring finger on rings bp
255x1
275x1
295x1 good strain on this set
Chins
bwx5
bw 20x8 RM
bwx9 RM
standard BB rows
155x5x5
Ripptoe EZ bar ext.
75x2x8
85x1x7 RM
facepulls
40x3x15 very short rest
pinwheel curs
25/handx2x12
1x8
Looks like you’re starting to put it together, guy.
[quote]frankjl wrote:
Looks like you’re starting to put it together, guy.[/quote]
Thanks. I’m surprised you were able to read through my typos and abbreviations lol.
Hey I just realized we were born in the same year (creeped your hub).
Were you born on August 25th? THAT WOULD BE SO COOL IF YOU WERE!!