Stiff leg deadlift (3 horse stall mat deficit): 205x5x9, 235x6, 265x3
Box squat (at parallel): 115x3x10 (these were hard)
Wide Grip row: 110x3x12
Notes:
Had to cut out core work and dead stop goodmorning due to time constraints. Will make up core work and sled push on event day
The weather was super hot and I think that’s what made everything feel RPE 10. I will adapt shortly
I have been doing stricter apex predator. The first day is the hardest so at least thats out of the way
I also love the fact my chem prof is teaching us new stuff and giving us homework during dead week. That’s always really nice to the students
Lastly, I’ve ramped up my flow rope sessions to be a little harder. I feel like the coordination benefits will pay off. My rhythm and timing has gotten a lot better since doing stuff like knee ups and lunges during the rope swinging
Last Edit: Thinking hard about the box squats, I’m slow as shit off the box so that’s what’s probably making the rep work be so light. Curious to see how that plays out over 8 weeks
13dl: 250x8, 285x5, 315x3, 285x8, 315x5, 335x3
Power clean EMOM: 10 min with 155
Hatfield BSS: 65x15, 95x15, 115x15 (getting a feel for them)
Frame carry: 3x30 ft with 250 (under 5 secs), 2x65ft with 200 (under 8.5 secs), hold with 290- 30 sec
2 runs SB over bar with: 275,220,175
Notes:
Moving SB carry to Deadlift day. Makes more sense and will allow me something fun on that day
My girlfriend pulled 275 on 13in DL so thats cool
275 sandbag has been flying. No issues lapping it which use to be a fight. I know the last time I touched a 260 sandbag I would have not been able to load it so thats progress
MST W2D1
Time: 55 minutes
Axle press: 110x3x6, 120x5x6, 130x2x6, 140x6 (spent a lot of time working through front rack. Apparently I lost a good amount of wrist and T spine mobility for this)
JM press: 90x3x10,2x8
Pull up: BWx10, BW (holding 90/90 position)x10, 10lbx10
Seated DB press: 20lbx2x20
Powel raise: 5x20,18
Notes:
3 A’s so far in class. 2 more finals to go
I’m fine with this being basically a lot of technique work on push press, some back work and tricep work. My upperback is getting a lot from event work so it balances out
I am adding front squat to DL day for more front rack exposure. Plus posterior chain is biased this training cycle so 1 quad movement is smart
@T3hPwnisher Do you use any intraworkout besides surge nowadays? I’m finding on my event days I’m drained and starving before the moving events start (I don’t want to use surge just to keep the spirit of carb cycling)
I actually stopped using Surge about 2 years back. It was too effective, and I was pushing myself too hard in training. I don’t like drinking anything when I train: I don’t like the feeling of anything in my guts. I train fasted and dry. Same with running: I don’t drink at races.
Deficit SLDL: 225x4x9, 255x4,6, 285x3
Front squat: 135x10, 145x10, 155x10
Box squat: 125x3x10
Wide grip cable row: 70x3x20
GHD Situp: BWx2x10
RH: 180x2x10
Sandbag carry 10 min distance max: 175x65ftx12 trips (set up like a box in the driveway)
Notes:
I am now trying to build a instragram account to highlight lifters and create a better community for Louisiana strength sport culture. It’ll be a unique challenge to say the least
12in DL: 270x8, 300x5, 335x3, 300x8, 335x5, 355x3, 420x1
PC: 155x6x2
Hetfield BSS: 95x12, 115x12, 135x10
Spent a lot of time with axle clean and press. worked up to 205x1, then a couple misses at 225 but I didn’t have the blackout issues
Wound up having our flight canceled so we did not get to travel and compete. Will just take a deload day to day and do stuff around town. Pretty annoying situation but shit happens
I’m kinda at a crossroads with this programming. It’s fucking boring and I just don’t want to do it which is making me not train. Not training is worst than training shitty so
I might switch over to Feast, Famine, Ferocity. I am smarter now to run it and have more time. The summer heat is here so the longer MST workouts fucking blow
Block clean: 155x2x2, 175x2x2, 205x2
BOR: 155x3x10
Today: BW squats, pullups, pushups throughout day then mobility/rehab work for adductor
Notes:
Somethings up with my adductor so not pushing any squatting too hard right now. It’s feeling way better today after some foam rolling, iso holds, and distractions