Workouts have been going really well this week. 3 more weight sessions and 5 more cardio sessions. Starting to see fruits of my labor I guess.
Still need a tan.
Still hungry all the time.
Ready to get back to training for powerlifting and do some growing, but first a much needed vacation, this will be my first vacation in many, many, many years. At least 4 from my last full vacation.
Hard to see but I had some tricep veins popping out and this was at 7pm, no carbs all day and no weights.
Lats and deadlifts went well last night.
Strength seems to be holding really well. 2 training sessions left. Might try to squeeze in 1 more leg day Sunday before I leave just because- legs.
I’m going to miss 2 weeks of triphasic training but it’s just the eccentric block which is primarily for adding some muscle anyhow so I should be okay since I’ve been doing hypertrophy.
Body weight is holding a steady 180ish in the AM. Adding in a few extra carbs these past few days post training to see how my body likes it, so far so good.
Last diet update 06/06 180.5 today, looking leaner, but it’s vacation time.
When I come back we’ll be working on putting some muscle on while powerlifting.
I really enjoyed this 6 week break doing John Meadows Reactive Pump program, learned a few things about pushing myself on my accessory that should carry over to powerlifting.
Might squeeze in 1 more leg session tomorrow if I have time, otherwise I doubt I’ll be doing any training while in Mexico. I haven’t had a week off from training that wasn’t forced in quite some time. It should be very welcomed and enjoyable.
Annnd we’re back from vacation. 196 this morning. Wee…
Training resumed with triphasic today.
3x2 Cambered bar wide stance box squat 5 second negative against heavy bands 315
3x3 SSB good mornings 5 second negative
45 degree hyper deadlifts 5second hold at top 3x8 ( no no idea the weight used )
Complex 3x20
Reverse hyper
Seated Banded Abduction
single leg box squat ( 10 per side )
Heavy ab work
Medium Intensity bench day
Close grip bench 5 second negative doubled mini red bands 3x2 165lbs
Incline DB bench 5 second negative 3x5 70lbs
A1 Tricep Pressdown 3x15 1 second flex
A2 Bench dips 3 x max ( 26, 18, 12-14 )
B1 Face pulls 3x15
B2 band pull apart flex rear delts at top 3 x max ( 28, 15, 6 )
Neutral grip Pull ups 3 x 8
High intensity squat day
Since I’m going up to Elite next weekend I wanted some competition lifts to see about where I was
Squat 405 4x3 in wraps, these were ugly and brutal IMO compared to last peaking phase before my meet, but considering i’m not peaked I’ll take it.
Deadlifts 4754x3 didn’t want to push too hard and be blown out for next week’s pulling, these felt really good
Round Back Good Mornings with band 100 total biggest black eliteFTS band, ouch.
Single Arm DB Hold 2xMax time each side 75lbs 52 seconds and 47 for the last set
Pavloff Press 3x10 each side
High intensity bench day
Close Grip floor press with chains, 195 + 2 chains per side 4x3
Swiss Bar Rack Slide Press 5x5 105
Seated Side Raises 3x10 with 3 count negative 15s
A1 Wide Grip Cable Rows 4x12,10,8,6 120,130,140,160
A2 Hammer Strength Pulldowns, palms up 4x10 45 and a 25 per side
3x20 pronated tricep kickback with squeeze at top 15lbs
3x max band pull apart rear delt flex at top
My left lat has been locked up for a few weeks now, was able to get some ART today to release it and boy does it feel better, can’t wait to see how it trains now.
I also had graston done on my traps.
Holy Shit! Dude amazing progress!
[quote]nateschmidt24 wrote:
Holy Shit! Dude amazing progress![/quote]
Hey old friend. Thanks!
Medium Intensity day
Uppper Body prehab and full body warmup
Buffalo bar paused squats 5x3 4s pause 275 + 80 in chains
Sumo deadlift pause right below knee 5x3 4s pause 315
GHR hypers with barbell on back ( just used 45lb barbell, may add weights next week ) 3x15 did these slow and controlled
Squat position band abduction 3x20 did a 2 count hold on each rep
3x8 split squats 95lbs barbell on back
Finished with 1x50 lunge per leg
Speed on the paused squats wasn’t super explosive but they weren’t overly heavy grindy either. Next week I’ll look to up the chain weight if speed holds well, probably keep 5x3 for next week as well. Deadlifts I need to probably go a bit heavier, just have to make sure I keep my upper back set.
BW 188ish
Medium intensity day
Close grip swiss bar bench 4s pause at chest 155 + 40lbs chains 5x3
Neutral grip single arm DB press 4s pause at chest 80lbs 5x3
Dips 4x max ( 13,13, 11 ) didn’t need to use weight on these as my triceps were already fried from the pressing
Cross body Grenade ball cable extension 40lbs 3x12
Chest supported row elbows out 45lbs 3x10 slow and controlled pause at the top, 70lbs 3x10 no pausing just rowing
Reverse pec deck 3x20 30s rest between sets 60lbs, I put a foam roller between the pad and my chest to increase the ROM a bit and force me to sit up tall
Pressing for me is always quick off the chest and then I stall trying to lock it out around mid way. Focusing on hammering my close grip variations this cycle.
I headed out to the EliteFTS compound Friday for the powerlifting experience.
Saturday in a state of near exhaustion I attempted to squat, bench and deadlift some PRs. Not quite sure what happened on my squat as nothing appeared to break down, the coaches from my group were as surprised as me that I hit the hole and then didn’t budge an inch.
My bench was pretty weak as usual and ended up failing 250 for my second attempt and passed for my 3rd. My chest and shoulders were tight, and simply re-taking a 3rd that was less than my max didn’t seem worth the risk of injury or possible waste of more energy. I was feeling pretty beat up and tired by this point so I hammered a spike shooter.
Deadlifts - pulled 500 with no problems, when for a 540 PR on my 3rd and rushed my setup. Rushing = mistakes, mistakes = piss poor lifting. 540 flew up to mid shin but due to my starting position the bar was too far out in front of me.
I left the day with no PRs, a few technique tweaks to work on and some internal realizations to go off of. I’ll be back to training later today.
Medium Intensity day
Uppper Body prehab and full body warmup
Buffalo bar paused squats 4x3 4s pause 275 + 80 in chains
Sumo deadlift pause right below knee 5x3 4s pause 365
GHR hypers with barbell on back 60lbs 3x15
Squat position band abduction 3x20 did a 2 count hold on each rep
3x8 split squats 115lbs barbell on back
Total Volume Total Work Accessory Volume Accessory Work
27 8775 129 5460
Didn’t go up on squats, this week and even dropped the volume, I was a bit beat up and sluggish at that point. I was able to go up in weight on deadlifts while keeping the volume higher.
My elbows were in severe pain yesterday squatting, my pecs and shoulders were just too tight from the weekend traveling. Should of probably waited till today, oh well. Onward to next training session.
Medium intensity day
Close grip swiss bar bench 4s pause at chest 155 + 40lbs chains 3x3, I stopped after my 3rd set my arms were in tons of pain, as such I skipped Neutral grip single arm DB press and skipped the dips as well
Cross body Grenade ball cable extension 45lbs 3x15
Chest supported row elbows out 80lbs 3x10
Reverse pec deck 3x20 30s rest between sets 60lbs,
I’ve got a massage and graston scheduled today. My biceps are aggravated by either tight pecs or traps. I suspect it’s traps, my pecs aren’t as tight as they used to be and i’ve been hitting them all week so we’ll see what happens after the graston.