DE legs
squat
225x5x2
295x2x1
295x1x2
all felt very fast
oly squat
245x4x5
deadlift
385x10x1
felt slow until I narrowed my stance from vert. jump width to heels about 4in apart
2 recovery workouts before saturday maxes
Monday
squat
185x10x1
bench
135x8x1
deadlift
250x7x1
salute bridge
2x20 salutes
ss w/
back ext
2x15
1L RDL
20x2x15
arm ss for bloodflow
Wednesday
squat
95x10x1
bench
70x8x1
deadlift
135x8x1
salute bridges
2x20 salutes
ss
back ext
2x12 w/ pause
1L rdl
25x2x15
arm ss
Thoughts for 3-week accumulation block after maxes:
weaknesses:
ankle mobility
triceps
quads
aggression and speed in the hole on the squat
niggle prevention (elbows, wrist, posterior hip capsule, peroneals)
ME work for 3-5RM
RE for 50-100 total reps per exercise
goals for accumulation block:
-get my joints healthy, strong, sturdy, and ready for the heavy barbell work after the block
-increase conditionings
-lose fat 5lbs
-get quads stronger
-get triceps stronger
plyos
60% 6x3 bp
landmine presses w/ bands in kneeling split stance
assisted chins
face pull
arm ss
me lower (atg front squat, clean dead no belt w/ wl shoes, hip width stance parallel free squat)
bb split squat
1L rdl
abs ss w/ back ext
lower leg work for prehab (back, sides, and front)
me bench (cgbp, comp grip w/chains, paused cg 1-board)
1arm neutral grip low touch db bench
db row
landmine lat delt in kneeling split stance
arm ss
plyos
60% 8x3 free squat
speed deads
walking db lunges
back ext w/ bands
one arm carry
Tested Lifts:
squat:
355x1
405xmiss
395xmiss
bench
255x1
285xmiss
deadlift
515x1
very dissappointing bench and squat, not sure if it’s because I lost 10lb and my waist went down 2 sizes or if it was training. It seemed like from ME exercises I should have had it.
1st workout of accumulation
RE bench
bosu ball push up plyos (got hands in most triceps dominant position possible)
4x5
I liked these a lot, they might be a keeper
bench press (alternating between narrow, medium and wide)
165x10x3 45s rest
not hard but not easy; did work up a sweat
t-bar press w/ mini
25x15/side
20x15/side
15x13/side
light band assisted neutral grip chins
20
15
6
think I’ll just go for 2 max sets next time
20lb triceps rope ext. (1 giant set)
25-20-15-20
retarded pump throughout entire triceps
facepulls
3 sets for pump
ME lower
clean deads
275x5
295x5
315x5
really focus on pushing knees forward and just as importantly pulling bar back with lats
bb split squats (10s rest between sides)
95x3x10/side
1db 1l SLDL (10-20s rest between sides)
20lbx3x20
bridge
60s
75s (max)
calf work including peroneals
ME Upper
Close Grip Short Pause 2-Board
185x5
205x5
225x5
245x3
1arm DB low touch BP
45x3x15
1 arm BB row (barbell end stuffed into corner)
25lbx25
25lbx20
machine delts
40lbx20-rest-10-reduce weight-15-rest-10
HS machine curls
25lbx40-rest-15-10
RE Legs
leap onto feet into squat from kneeling position
bwx4x5
Beltless comp. stance/style squats
235x10x3
found dropping my hips forward into the descent with pushing my knees out and forward at the bottom worked best
kept my knees soft on the way down and helped get quad drive on the way up
beltless deadlift
335x10x1
focused on keeping whole back straight and dropping hips down and pulling from there
lunges
20lbx2x30steps
1arm farmers walk
strapped 50lbx2 walks around upper body area
unstrapped 50lbx1 walk around upper body area
Leg Press
180lbx30-rest-15-rest-10
RE upper
bosu ball plyo push ups
4x5
bp alternating close, med, and wide
165x10x3 35s rest
light band assisted chins
25 RM
12 RM
rope triceps pinwheel ext
20lbx50-rest-25-rest-25
up weight next time
face pull
10lbx45-rest-15-rest-15-rest-10
ME lower
hip width stance parallel squat
255x5
285x5
315x5
db bulgarian split squats
30lb/handx3x12/leg
1L SLDL
15lbx40-15-10/leg
bridge
63s time max
56s time max
calves stuff
[quote]Fletch1986 wrote:
ME lower
hip width stance parallel squat
255x5
285x5
315x5
db bulgarian split squats
30lb/handx3x12/leg
1L SLDL
15lbx40-15-10/leg
bridge
63s time max
56s time max
calves stuff[/quote]
Fletch, do you think calve work is beneficial for anything else than vanity (even if you have very undeveloped calves)?
I do. At least squatting the way I do with a high bar, shoulder width, lots of knee travel, with WL shoes type of squat. I’ve been having trouble with minor strains in the meat on the front and side of my shins and I find strengthening the lower leg (everything, not just calves) helps prevent that.
I don’t think it’ll directly add pounds to my squat or anything like that. But it will in the sense that getting them stronger will help me train harder prevent having to take days off or taking an easy workout I think it’ll help.
ME bench
short pause chain bench
165x5
195x5
225x3
last set I was too loose, I didn’t arch right, get tighter
1arm neutral grip tight tuck db bp
55x2x15
55x13
1arm barbell row
25lbx26/arm RM
lateral delt machine
25lbx40-20-15-10
HS curl
25lbx35-20-15-11
RE legs
plyos
squat
235x10x3
DL
315x10x1
stuff
RE upper
bosu ball plyo push ups
4x5 30s rest
bp
165x10x3 25s rest
landmine band press
10lbx3x15
light band assisted chins
25
12
rope pinwheel tri ext
20lbx60-15-15
facepull
10lbx50-25-13
ME lower
front squat
185x5
205x5
225x5
245x3 maybe one ugly rep in the tank
db lunges
25lbx30
25lbx26
25lbx24
1db 1L RDL
20lbx40-25 per leg
plank
90s
calf stuff
ME upper
CGBP
195x5
225x5 not hard bordering on easy
245x3 had a terrible hand-off, with a good one I know I would’ve had another rep, maybe 2
1arm neutral grip bp
55lbx3x15 at least this went good and was a PR
1arm bb row
30lbx25/arm
skipped other accessories and called it due to cumulative fatigue from lifting and work; no snap left and I’ve RE legs tomorrow
DE lower
squats
235x10x3 25-30s rest
deads
315x12x1
1L leg press
70lbx35-10/leg
carries
1arm farmers walk 60x1lap/arm no straps
bear hug plates 90lbx2lap
RE Upper
depth plyo pushups to aerobics step (no elbow bend to catch platform on sides)
1stepx3
1step wheelx3
1step wheel thin10lb wheelx3
1step wheel thin10lb wheelx3
BP 70 percent alternating grips
195x8x3
it felt lighter and more explosive than I thought it would
close grip standing press ramp
115x8
125x8
135x7
wide grip chins eyes just above bar
8
16 (max)
triceps ext.
40lbx25-rest-8
ME lower
Oly style deadlifts
335x1
365x1
385x1 didn’t feel taxed but grinded forever on the bottom half of the movement
front squat ramp
165x8
175x8
185x8 probably a rep left
tried some one leg deadlift stuff that I could load up more, didn’t workout too well, will just do long stride lunges next time
barbell suitcase deads
135x1x5/arm
try the shorter bar with the ligher full size weights next time