Saturday: DE Squat and DE bench (deload for ME bench)
Missed a workout so I condensed the main components of two workouts into one.
Easy Box Jumps (small plyo box on top of ‘fitness box’)
3x5 30s rest
*mostly done to get used to the movement for the next phase
*worked up a small sweat while feeling activated but far from fatigued
Manta Ray Box Squat to Thin Dense Foam on Lowest Plyo Box
185x15x2 30s
*the foam didn’t compress quite as much as I wanted but it did kill the SSC some, maybe when I do a variation and cycle with more weight it’ll feel better
*the manta ray felt awsome, kept me very upright while still getting my shins beyond perpendicular and was easy on my hips and back and shoulders. not like the SSB at all, it didn’t try to pitch me forward at all. Just a higher high bar.
*did get a good conditioning effect and did get really hard to move fast at the end so weight was right
1-board BP
155x16x4
*really liking the 1-board for relieving shoulder stress. I’ll use this method for conditioning, rehab, and/or deload blocks.
paused cable row/light band leg curl
50x3x15/3x20
conditioning battle ropes:
10 minutes 20s:40s work:rest
Intensification coming up on Monday!!!
Bench DE cycle:
mini bands
40-50% bar weight 150
8x3
in 1 of the 3 weeks, work up to heavy single after normal work
Squat DE cycle:
60-65% of the variation used 225-245
light bands
low bar w/ a belt
work up to heavy single with comp form one week
Deadlift:
70% 365
chains
ME work:
work up to a single at a 8-9 RPE, then drop weight 2-5% and do 3-5 singles
pause bench, light touch short pause 2-board, pause chain press
low bar belted box squat, comp form chain squat, regular DL w/ chains
Choose close variation supps at 80-85% and use prelipin’s table
narrow(er) manta ray squat, block pulls, 3-board, feet up bench
Accessories just for health
conditioning with low work:rest ratio but intense, maybe only 5-10 minutes
Intense plyos
6x2 weighted kneel to squat plyo, drop weight and hop on box
depth plyo for bench 4x3
take transition block almost entirely focused on rehab and deload
DE Bench
doubled mini band bench w/ full arch no wrist wraps
135x9x3
once in the groove and started squeezing the bar off the chest, the weight really started popping
controlled touch and go 3-board w/ full arch no wrist wraps
275x3
295x2x3 RPE 8
295x3 RPE 9 a higher RPE mostly because I wasn’t arched as hard as I could because the board was slightly out of place, will use yoga belt thing to hold it down next time
Pendlay Row
165x3x5
felt good, just be sure to get that contraction and compression at the top of the rep
triset:
mini band pull apart 2x12
light band push down 2x12
hammer curl 25x2x12
conditioning:
RDL/front squat/back squat complex 5 sets of 3x5 each for just over 5 minutes
forgot about plyos, will fit that in on ME day
ME Leg
Parallel Dense Foam Box Squat
315x1
345x1
375x1
405xmiss barely missed when I just got out of the hole
I can see here that back caved so I loss the transfer of power
The foam is pretty awsome when I go heavy. instead of rolling back when I relax my hip flexors I sink down in place of some of the rolling. I bet when I get hold of thicker less dense foam it’ll be even better
Normal Stance Manta Ray Squat
315x6x2
Far from easy, but very clean and smooth
the bar wants to pitch me forward when I actually put some weight on the bar. Not as bad as a SSB or front squat
BB RDL to just below knees
315x3x5
hardest part was keeping my back straight but still got a decent glute pump
ass off the bench legs spread leg raises
2x10
wow my hip flexors have gotten gnarly. I need to unglue them and work that shit out
ME Bench yesterday
3-count pause bench full arch
255x1 RPE 8
275x1 RPE 9
255x3x1 RPE 8
forgot to film the 275, but it went up just as fast and smooth. My arch sucks more than I thought, but at least I get some good leg drive and stay tight. I ain’t trippin’ yo
feet on bench bp
195x2x5 RPE 8
205x5 RPE 8
BB Row
185x3x5 RPE 8 across the board
stuff to unglue scapulae and pump blood into elbows
DE Legs
40lb kneeling jump, drop weights upon landing to box jump 3x4
Belted Low Bar to Lowest Plyo Box with Foam Pad w/ Light Bands
245x8x2
Not sure what to say about these. I guess just get stronger, faster, and work on that shoulder internal rotation ROM so I get my elbows under to help keep my upper back from caving on heavy stuff
Belted DL w/ chains
365x8x1
Not too bad… still would like to be a little more upright
Better, actually just about where I want it to be. Maybe if I can get my neck out of extension it would be near perfect. I focused on not just pushing my hips back, but pushing my shoulders, neck, and head back too. Like leaning back plus.
Front Squat
225x2x5 RPE 8
205x4 RPE 8
Front Squat Hold
2 sets of 10-15s
DE Upper
skipped plyos b/c of elbows
banded BP
135x8x3
wearing sleeves wrapping the wraps up high and wrapping the el cheapo wraps just below the elbow helped a ton
CGBP
225x2x5 RPE 8
245x5 RPE high 8
Pendlay Row
165x3x5
very light band ext supersetted w/ very light curls for enough sets to really get some blood flow into my elbows
ME Lower
Box Squat Box Plyo adding a plate for height this time
3x5
Squat w/ 50lb Chains
405x1 RPE 8-9
425x1 RPE 9-10
405x1 RPE 9
405x1 RPE 9-10
Gotta start going to a lower box on DE days so depth is unquestionable
Also, that shit feels heavy as hell and hard to keep myself from collapsing, I need more middle and upper back strength
Was going to do block pulls, but really didn’t feel like it after a big squat PR on an overload movement
SSB GM
185x5 RPE 8
205x2x5 RPE 8
SSB Squat
225x3x5 RPE 8
ME Upper
2-Board 2-count pause
255x1 RPE 8
285x1 RPE 8-9
315x1 RPE low 10
275x1 RPE 8-9
275x1 RPE 9
Spoto Press
185x5
205x2x5
BB Row
185x3x5
DE Lower
Belted Low Bar Box Squat to foam pad w/ light bands
255x8x2
was feeling a little off, mostly having trouble staying tight and keeping constant tension on my hamstrings
Belted Deadlift w/ light band
365x8x1
felt very solid w/ strong drive; those tips from the animal vid with that small black dude w/ the long arms and big DL helped. Mostly trying to pull my shins back instead of pushing them into the bar
Beltless Front Squat
225x3x5
felt easier than last time and kept 225 for all 3 sets
Finally after an unanticipated week off due to the plague I believe from my symptomatology, I can finally train again!
DE Bench Press day
depth plyos
3x3
mini band bp
135x8x3
155x1 RPE 7
185x1 RPE 7
205x1 RPE 7-8
225x1 RPE 7-8
245x1 RPE 8
BB JM Press
135x3x7
back parallel to floor bb row
155x3x5 not hard at all
went home
ME lower
doubled mini band assisted deadlift (totally deloaded when at the very top)
495x1 RPE 8
545xmiss just not used to heavy stuff w/ deadlift
545x1 didn’t feel bad at all non-psyched RPE 10
515x1 RPE 8
515x1x2 RPE 9
SSB Squat
225x3x5
SSB GM
185x2x5
lying on bench ass off bench leg raise
2x10
ME Bench
touch n go chain bench press
255x1 RPE 8
285x1 RPE 8-9
305xmiss after the initial pop I didn’t have enough momentum to outrun the chains, shouldn’t of even tried this, but it does tell me that touch n go 315 straight weight is totally doable
275x1 elbows felt like crap grinding this one out so I shut it down
non-locked out bp
225x5 RPE 8
245x4 high RPE 8
225x5 RPE 8
cable row
70x3x15 really just going for a pump since my back is still fried from tuesday
DE lower
20lb kneeling jump, drop weights right after peak air, leap onto box w/ minimal amoritization phase
4x3
light band low bar box squat w/ thin dense pad
275x6x2
DE DL
365x6x1
hanging leg raises
2x20
low and middle back is still fried, not much else I could do in this phase of training
I’m not going to bother with taking maxes because I’m so disappointed with my lack of deadlift progress either in form or weight. I’ll instead take conservative estimates to base my next cycle out of.
Bench
I did touch n go 285+chains, feeders add 10lb so more like 295 and chains couldn’t have added more than 20 up top so… 300 is a good round number for accounting a momentary pause
Squat
425+chains, feeders add 10 bar weght, probably like 35 up top, so 445 is a good conservative estimate even if I got little carry over from the movement
Deadlift
pretty sure no progress was made, so I’ll call it 515 still
Weaknesses to develop:
It all went really smooth except deadlift which I have a big low back weakness both strength and work capacity as far as recovery and how often I can do low back intensive stuff so do things as similar as possible while emphasizing my low back.
Accumulation Block 1
-Goals-
*primary- conditioning and GPP
*secondary- hypertrophy
*tertiary- since joints are holding up pretty, I’ll put prehab as 3rd here
-DE work-
Squat w/ SSB:
180x12 45s rest
190x15 30s rest
200x15-17 under 30s rest
Bench w/ 1-Board:
150x12x4
150x14x4
150x16x4
Deadlift w/ Squat Bar Beltless:
315x18x1 only on my ME deadlift week
-ME Work-
Lower:
Low Bar Box Squat w/ the foam square on the plyo box
Light Band Assisted Power Squat
Band Assisted Block Pull
Bench:
paused bench
paused 2-board
touch n go 3 board
-Supps- use 60-70% and Prelipin’s table or upper bb rep schemes
Lower:
front squat
block pull
Upper:
give high incline db presses a chance
tate presses
-Accessories-
Lower:
band GM
back ext
roll outs
pallof presses
goblet squat
band leg curls
bulgarian split squat
Upper:
cable rows
chins
external rotator cuff work
look into internal rotator cuff stuff
Look at that recent article for conditioning ideas
-Possible Week-
Monday DE Bench:
1-Board Bench
150x12x4
Tate Press
3x15
Chin Ups (supinated)
3 sets of RPE 8-9
Face Pull
3x15
Reverse Curl
5x15
Incline ScareCrows
ME Lower:
Box Squat
work up to set of 5@RPE8-9, back off and do more 5’s
Back Ext. w/ pause at the bottom
3x15
goblet squat/leg curl superset
3x15ish each
Band GM/leg raise superset
3x20ish each
ME Upper:
Paused Bench
work up to 5@RPE8-9, back off and do more 5’s
DB Bench on Swiss Ball
5x10
1 Arm Standing Cable Row
3x15
1 Arm BB Press
Band Pull Apart Complex
Hammer Curls
5x15
DE Lower:
SSB Box Squat
185x12x2
DB SLDL
3x15
Bulgarian Split Squat
3x15
Back Ext/Ab Roll Out/Side Raise Triset
3x15
Include conditioning like from here:
Monday DE Bench
Threw Med Ball Up High Against Wall and Caught it on the Way Back Down mostly for activation
5x5
Short Paused 1-Board
155x12x3 45s rest
Tate Press
35/handx6x10 RPE starting at 7 to 8 60s rest
Chins
9,7,9w/light band RPE8, 8.5 for last set Use light band all the way through next time 60s rest
Paused Face Pull
20lbx5x12 30s rest
Reverse DB Curl
15x5x12
conditioning: smaller tire flip/push up, sprint 10 rep ladder
got through rep 7 then collapsed inside the tire and started daydreaming of fun tire floats on the river in San Marcos haha
Tuesday ME Lower
Box Squat
275x5 RPE 7
315x5 RPE 8
295x5 RPE 7.5
Back Raise w/ 3-count pause at the bottom
5x10 RPE 7, 7.5-8 for last set
killer low-back pump for these
seated light band leg curl
15 RPE 7.5
12 RPE 7.5
12 RPE 7.5
supersetted w/ goblet squats
50lbx15 RPE 8
40lbx15 RPE 7.5
40lbx15 RPE 8
Spread Legged Leg Raises
3x15
supersetted w/ side raises
40lbx3x15
RPE 7 worked up to 7.5 at end
conditioning: Fartlek style bag work kicking and punching
10 minutes
ME Bench
2-count paused bench
215x5 RPE 8
240x5 RPE 8.5
205x5 RPE 8
205x5 RPE 8
Swiss Ball DB Press
45x4x10 RPE Range 7-8
1-Arm Standing Cable Row
40x5x10
1 Arm Curl Bar OH Press
3x10 RPE Range 7.5-8.5
BB Curl
barx3x10
Hammer Curl
15/handx2x15
conditioning: wasn’t planning on it, but really wanted to beat the crap out of the heavy bag, mostly power kicks, leaping kicks and hard kicks off the back leg for 10 minutes with light speed punching thrown in there
