Squats
bar x10
135x5
225x3
275x1
305x1
325x1
345x1x2 did 2 singles here because the first one was a grinder because my back quit on me.
360x0
355x1
360x1 2lb PR. not much to brag about.
365x0x2
285x1x3
Hips gave out. Not really weak, just felt tired. Still, did kettebell work for glute/hip assistance and some conditioning.
2" DB row - 50x12, 70x12x2, 70x10
kettlebell - 45x15x3
I wanted 375 today but theres always next time. I also started recording my squats and it turns out I hit fucking rock bottom on every rep. I always thought I stopped a little after parallel but nope. I feel better about my weak squat now haha
Log press day was depressing (no pun intended). Got 220lbs on a barbell c&j, 20lbs less than what I usually get easy. Did some trap work, played with hand grippers. Almost closed a 250lbs.
Assistance
DB press - 30x30sec.
Tricep pressdown - 50x30sec.
Pushups - reg.x 16, 10, 5
DB curls - 30x10x3
I suck at pushups. Gotta fix that. I weigh 230 right now, and can do more/stronger chinups now than I could at 210. My pushups, however, have gone from ~50 to 20.
20x2x50% - 10" box squats - 135x3, 155x2, 180x2x20 (15:16)
6x1x70% - sumo deadlift - 135x3, 225x1x6 (I don’t know what my 1rm for sumo deadlift is so I just used 225. Seemed fast enough)
Ring planks - BWx5 sets
Hill sprints - 6
Actually had fun today, despite it being DE. Wanting to try sumo deads for max effort, might have to wait a few weeks for my intensification block though. Hill sprints were easy. My little brother can do 20, so I’m gonna try and work up to that (eventually).
Really close to closing the 250lb gripper. Another few weeks.
20x2x50% -12" box squats - 135x3, 155x2, 180x2x20 (12:00)
7x1x70% - sumo deadlift - 135x3, 225x1x7 (I don’t know what my 1rm for sumo deadlift is so I just used 225. Seemed fast enough)
Pull-throughs - 50x15x3
Warmed up way too fast on these. Not sure why. Didn’t get enough sets in, started raining. Shitty day. Might hit some more c&j tomorrow on my upper body day.
When I was done the squats I laid on the ground for 10 minutes trying not to die. Then the deadlifts were really slow because my back kept trying to take over, so I just took it easy and got some conventional style work in.
Assistance
2" DB row - 70x5x6 (30 seconds rest)
Was going to do some hamstring stuff, but they were cramping pretty bad from the squats. Good day.
Assistance
Pull-throughs - 50x15x2 (can’t really feel this in my hamstrings so I’m switching)
bw ham curl - assisted BWx10x3
Holds - BWx20sec.x2
Hand gripper stuff
Wasn’t going to do squats, but decided I had the form down well enough to hit my hamstrings, and I think I did it pretty well considering my squat has gone from 360x1 to 325x2 haha (~325 being 90% of 360, so I should have had 3).
This is my final week in accumulation, then on to intensification.