RE lower
kneeling jump into squat to vertical
3x3
squats
315x9x2 really gotta focus on bar speed into the hole; the weight flew up when I did this but grinded slowly with difficulty when I didn’t
deads
415x6x1 from was rock solid, not fast, but not slow
Squat Stance GM
185x12
155x12
RE upper
bench
260x6x1
Standing Press
155x4
135x7
115x10
Chins
50lbx7
40lbx7
lat pull downs
100x25
ME lower
Clean Deadlift
365x1
405x1 no struggle at all
425x1 borderline if I should have called it a rep or not, lower back was very slightly rounding and a little of the lifting was done with my back but still almost all hip and leg drive
front squat
215x7
225x7
oly back squat
225x10
back raise holding db’s to chest
25lb/handx2x10
pallof press
60x10
70x8
hanging leg raise
20 reps
ME Upper
2-Board CGBP
265x1
295xmiss
275x1
265x1
CGBP
215x7
235x7 missed 8 barely
135x12
cable row w/ slight pause
150x6
130x8
90x15
delt triad
10lbx2x10
DE lower
SKWATTZZZZ
365x5x1
they flew up and form was pristine; keeping the eccentric fast and smooth contributed to this
Deads
445x1
475x1 fairly quick but back rounded some
475x1 grinded a bit
GM
225x7
205x7
front squat rack walk/hold
315x2xsome excrutiating amount of time
RE upper
bench
255x9x1
last rep slowed down a lot so I called it quits
standing press
145x7
135x9
95x12
chin up
60lbx7
bwx18
ME lower
ultra narrow squat
335x4x1 weight totally popped out of the hole
sumo deadlift
365x5
385x3 had a rep left, maybe two if I let form get ugly
back ext.
25lb/handx3x10
pallof presses
70x10
60x10
ME upper
2 count pause chain bp
240x4x1
more pause chain bp
210x5 nearly got 6
back off set no pause
135x12
straight bar short pause cable row
130x12
no pause
110x15
rope tricep ext.
40lbx24 RM
RE Lower
squats
345x4x1
went smooth and fast
box squat WS style w/ WL shoes
275x5
295x7
deads
455x4x1
smooth and fast, but lots of thoracic rounding and high hips
front squat hold/walk w/ 315
back squat hold 500 for 30s
dl stance GM
185x12
Tentative Thoughts For Next Training Super Block:
Squat Weakness:
-get stronger overall
*work on balanced lower body development
*keep plyos and incorporate some speed box squats
*keep practicing free squat with prilipen’s table
Bench Weakness:
-to be determined
Deadlift Weakness
-bottom positioning due to weak hips and hamstrings
*work hips and hamstrings hard and include more sumo pulls
Lower Body ME Movements:
Sumo Pull
Front Squat
Ultra Narrow Back Squat
Accumulation:
RE Lower
squats at low end of prilipen’s table
deads at half of squats
keep increasing volume on squats and deads, not percentage over 2-3 weeks
speed box squats high volume, low bar weight, low accommodating resistance 40/25 maybe…?
low skill/stress ab work
ME Lower
Pick one from above
bent knee back ext. (lock feet down while in knee and hinge hips while feet and knees remain motionless)
walking lunges
back ext.
abs
New Maxes and Weaknesses:
Squat: 405
*need a stronger body below the torso while maintaining back and core strength
Bench: 285
*stronger tris while maintaining everything else
Deadlift: still 515
*get hips and hams stronger so my back doesn’t curl up
bench accumulation:
ME movements:
CGBP w/ two board
pause CGBP w/ chains
touch and go CGBP
RE bench
bench at high end of prilipen’s table (pylos inbetween sets)
CGBP floor press for speed
one arm shoulder short bb shoulder press
chins
ME bench
variation from above
db jm press
cable row
reverse pec dec
bis
RE/speed bench
Bench Press (alternating grips but never going wider than comp. grip)
170x9x3
bosu ball plyo push up inbetween bp sets
9x2
speed CG floor press (3 count pause)
135x6x3
will see if more volume is needed
1arm db standing press
35x2x17/side
neutral grip pull ups
1x23
ME Lower
Beltless Westside Style Box Squat (wide stance, perpendicular shins)
255x3
285x3
315x2 missed 3, I fell forward seemed like back couldn’t support the weight
leg press
3ppsx36
3ppsx30
bent knee back ext.
26
20
salute planks
1x15/side
1x10/side
ME Bench
GG Floor Press (long enough pause for weight to settle and muscle to pause)
195x3
225x3
235x2
DB JM Press
30x24
25x20
short pause close neutral grip cable row
60x26
no pause
60x25
reverse pec dec
30lbx25
20lbx30
reverse straight bar cable curl
30lbx26
20lbx29
DE lower from Friday
squats
245x10x2
speed box squat
165x8x2
deadlifts w/ plyos between sets
315x10x1
farmers walks
75lb/handx2 walks around upper body area
RE/DE Bench
CG Floor Press
115x9x3
w/ bosu ball plyo push ups between sets
9x3
Bench Press (alt 3 grips)
165x10x3 these felt extremely easy
1arm db standing press
35lbx19
35lbx18
neutral grip chins
19
cable pull over
30lbx30
ME lower
ultra narrow beltless stance squat
285x3
315x5
bent knee back ext
10lbx25
bw x 25
bulgarian split squat
20/leg
15/leg
salute plank
26 salutes
20 salutes
ME upper
Paused CGBP w/ 50lb chains
195x3
225x4
neutral grip jm press
35lbx30 max set
25lbx20
cable rows
1 max high rep set
1 finisher
reverse pec dec
couple really high rep sets
reverse cable rope curls
1 high rep max set
DE/RE lower
DE box squats contrasted w/ plyos
165x9x2
kneeling broad and vertical jumps
9x2
Free Squat
245x12x2
Deadlift
315x12x1
Farmers Walk
75lb/hand
OH Plate Walk
1 wheel