Monday(ME lower)
Zercher Squat 275x1 Explosive, but very hard
sldl 225x5x5
swiss ball curl 3x10 they’re sneaky, feels easy then makes me sore as hell
reverse hyper 1x15 1x12 awsome lower back pump and feels so good on the back and worked the core
standing abs
Wednesday
185x1dead band bench 195xmiss
8x2 hang snatch
neutral grip ramp 3x5x70->3x5x90
band uni face pull 3x15
Friday
275x3x5 harder than I though they would be, but not a great day either
135x3x13 toe elevated gm; need to widen grip next time
5x10 reverse hyper
Sunday (RE upper)
bench 225x1x9
other stuff
Thursday (ME upper)
bench 275xbarely miss (guess I’m still recovering from hospitalization)
went home
Monday
365 standing on quarters with 2minis draped over barx1
swiss ball leg curls
reverse hypers
abs
Friday
275x1.5 on second rep, lost it at midpoint
135x2 a few sets hang snatch
cg incline press 175x3x5
curls
neutral grip db press
uni face pulls
Monday
405 same set upxmiss barely missed at lockout
3x6 sldl
swiss ball leg curls
abs
stretching
Tuesday
225x4 missed five at when transitioning to tris, upper chest, and shoulders
don’t remember
Next week
Wednesday
225cgbpx6 felt strong and explosive
closish incline
other stuff
Friday
275x7 feeling horrible b/c of stomach and not eating issues upper back felt like weak link followed by hams
smith machine bw leg curls
ham dom. back extensions
Sunday
165x10 closish grip incline press; might of gotten one more but shoulder felt too iffy
standing presses
standing cable lat pull down/row hybrid
face pulls
Monday
385x1 3-4in deficit 405xmiss came first
Wednesday
255x2board cgbp easy, 275xmiss
Friday
sucky squats
Thursday
405x1 3-4in deficit 425xmiss after
Thoughts so far:
Effective Bench ME:
2 board press (cg and wg)
cgbp
2 sec pause floor press w/chains
Effective Squat ME:
chain power squat (start loading just before sticking point)
low box squats
high bar deep squat
bottom up squat
Effective Deadlift ME:
1 plate def. dead + chains
2 plate def. dead
conv. dead
zercher from pins
Monday
slightly more deficit 425xbarely fail
reverse band dl
bw leg curl
abs
Wednesday
295x1 reverse band bp
4x5foam press
vert and horiz. bw pull
cuban presses
405 50lbs chain
315-light reverse light bands
Wednesday
415 50lb chain
225x3x5 225lowbar gm
3x7/leg bw leg curl
standing cable abs
Friday
255x1 cgbp
3 board presses
pull up dealies
cuban presses
hi
Monday
high bar deep squat 315x1 should’ve had 335x1 but got ‘help’ too soon at the bottom; felt strong and stable on these
2x5 zercher box squat (I’m not that fond of it, I’ll stick with it off pins and free squat)
3x7/leg bw leg curl felt strong and easier than last time
3x15 straight leg hanging leg raise
Need to stick with speed work. Just alternate between bands and chains and amount of accommodating resistance.
ME lifts to focus on weak point and be closer to comp lifts.
cgbp 265x1
3 board presses
pull up dealies
cuban presses
ez bar curl
Friday
8 sets DE squat 135 50lb chains
8 sets DE DLs 265 50lb chains
8,6,8/leg bulg. split squats
standing cable abs
Hammer those GM’s for supplemental lifts on ME leg day. They help squat and deadlift. Vary stance and low vs high bar. Keep it 3-5 sets of 5 reps.
Tuesday
high bar medium stance squat 315x1 335xmiss in the whole struggled for a little then went down; no snap whatsoever and my lower back felt tired. Maybe the DLing is catching up to me. Thinking about cutting volume on DE leg. 6 speed squat, 6 speed DL
225 low bar gm
8/side bw leg curl
3x15 ab wheel
Non-ME lifts felt fine, but I just felt slow with no snap on ME, I’m thinking the CNS is tired.