Medium intensity squat day
3x3 squat 290 + 80 chains 3 count pause, I probably could of gone up in weight a bit but stayed here for sake of keeping it explosive
6x6 wide stance rdl 315 + 100 chains 2 count below knee
4x12 leg curl 25 3s negative explode up
5x15 leg press 90s rest between 4 plates per side on sets 1-4 then 6 plates per side for 5-6
150 yard farmers walk 90lb dumbbell each hand
Cable crunches 1x20
Wednesday Medium Intensity Bench Day
3x3 195 + 60 in chains 3 count pause at bottom without relaxing
6x6 CG 3 board press 225
4x10 180 Wide Grip Lat pulldowns 1s contraction at bottom
4x10 100 D handle kneeling split stance cable rows 1s contraction
Switched to board press versus floor press because my shoulder is still giving me fits. The bench with chains felt pretty slow but it was a consistent speed and wasn’t grindy. My lats were not firing and my leg drive was pretty crappy likely contributing to the speed issues.
Massage booked for next week to try and hit the lats more than I can with the roller and lax ball. Going to have her also use the technique from the below video on me. Should help the shoulder.
Heavy Squats
3x2 460 spider bar, upon video review i should of probably gone a bit heavier, however this was a life time PR for weight and reps. It’s more than my competition max of 455.
6x6 185 SSB good mornings
4x15 80 each hand 45 degree hyper deadlifts
Reverse plank 3x max and cable crunches
Video is the 3rd set
https://instagram.com/p/7OlbbPGcoM/
[quote]corstijeir wrote:
Heavy Squats
3x2 460 spider bar, upon video review i should of probably gone a bit heavier, however this was a life time PR for weight and reps. It’s more than my competition max of 455.
6x6 185 SSB good mornings
4x15 80 each hand 45 degree hyper deadlifts
Reverse plank 3x max and cable crunches
Video is the 3rd set
https://instagram.com/p/7OlbbPGcoM/[/quote]
I love your left wing-man!
[quote]Highpercentage wrote:
[quote]corstijeir wrote:
Heavy Squats
3x2 460 spider bar, upon video review i should of probably gone a bit heavier, however this was a life time PR for weight and reps. It’s more than my competition max of 455.
6x6 185 SSB good mornings
4x15 80 each hand 45 degree hyper deadlifts
Reverse plank 3x max and cable crunches
Video is the 3rd set
https://instagram.com/p/7OlbbPGcoM/[/quote]
I love your left wing-man!
[/quote]
Hahaha, he had something up his ass last night, between reps 1 and 2 I yelled at him to knock it off. We never had issues with motivation around there.
Heavy Bench
3x2 365 catapault bench, could of probably gone a bit higher but I ramped up in stupid small jumps for some reason, video is 3rd set was clearly smoked by that point.
6x6 DB floor press didn’t happen, shoulder wouldn’t handle it.
5x max wide grip pullup
4x12 cable pull over 50lb superset with 8 rep heavy tricep extension 120
4x25 palms up band pull apart
[quote]corstijeir wrote:
[quote]Highpercentage wrote:
[quote]corstijeir wrote:
Heavy Squats
3x2 460 spider bar, upon video review i should of probably gone a bit heavier, however this was a life time PR for weight and reps. It’s more than my competition max of 455.
6x6 185 SSB good mornings
4x15 80 each hand 45 degree hyper deadlifts
Reverse plank 3x max and cable crunches
Video is the 3rd set
https://instagram.com/p/7OlbbPGcoM/[/quote]
I love your left wing-man!
[/quote]
Hahaha, he had something up his ass last night, between reps 1 and 2 I yelled at him to knock it off. We never had issues with motivation around there.[/quote]
He seems stable, I’m a fan! Your lunk alarm doesn’t seem to work though.
Medium Squat, Dynamic Phase
3x3 330 below parallel box squat + 80 chains
6x6 205 chain suspended good mornings
4x1 minute banded hamstring curl
4x10 30lb DB split squat 3 count hold at bottom
150lb dumbell rack position carry 100 yards
Medium Bench day
3x3 235 2 board press with 40 in chains, slight pause
6x6 DB press 80s, shoulder wasn’t really having it
4x10 170 close grip neutral pulldowns 1s hold
4x10 50lb single arm barbell rows with 1s hold
Cambered bar 425 3x2 these were brutal beyond measure this week.
3x2 550 Sumo Deadlift off 1.5inch mat
4x15 150 45degree hyper with barbell across back
4x max hanging leg raise
More catapaul!!
375 3x2 catapault, my back was cramping on every rep viciously sucking the life out of me
6x6 225 close grip bench press ( 1 boarded to reduce shoulder strain )
4x8 175 pull downs, 1s contraction
3x10 shoulder series pull aparts
Haha!
I shopped the Labor Day sale at Elite pretty hard too!
[quote]FlatsFarmer wrote:
Haha!
I shopped the Labor Day sale at Elite pretty hard too! [/quote]
Guilty! I bought like 6 new shirts, lol as if I don’t have enough already.
Medium Squat day
330 3x3 + 80 chains 1s pause box squats
225 6x6 SSB good mornings off of chains
40 DB split squats 4x10 3s pause at bottom
150lb dumbbell rack carry 100 yards
Medium Bench Day
235 3x3 + 40 in chains 2 board bench 1s pause ( we swapped pads on the bench and I had a hard time getting leg drive )
6x6 HS wide iso press 115 per side
4x10 1s pause close grip neutral pulldowns
4x10 1s pause 50lb single arm barbell row
Heavy Squat day
440 3x2 cambered bar squats ( switched to oly shoes this week and it helped a ton with this bar )
570 1x2 deadlift off mats. This is a 40lb or sadly my hips were done after this didn’t get 3 sets in. My training partner pulled 585 2x2 before tearing his callouses. 35# pr for him
6 plate reverse hypers 4x12
Hanging leg raises 4xmax ( 15-20 each set, didn’t count )
Heavy Bench day
3x2 385 Catapult
6x6 225 2board CG bench press
4x10 150 shoulder width mag grip pulldowns
4x10 150 wide mag grip cable rows
4x10 band pull apart super series
Start of Peaking for the October 31st meet.
440 squat x 3
225 bench x 3
485 deadlift x 3
We were just working up to an RPE of 8 last night on all 3 lifts. Come wednesday we will start testing 3 rep maxes to base our percentages for the next 4 weeks.
I didn’t feel especially great or motivated but I did what I did. Bench actually wasn’t too bad even though my shoulder is killing me most of the time.
3rpm test for Squat and Bench
Squat - 465 x3 probably have more in me but we’ll play the program out and see if my 90+% work is too light and adjust if needed.
This gives me a projected 60lb squat PR.
Bench - 250 x 3, estimated 275 max for a 15lb pr.
We shall see how this bastard shoulder holds up.
We test Deadlifts on Friday.
Deadlift test day
530 x 3 not as smooth as I wanted nor as heavy but I’ll take my best meet pull for a triple. Peaking starts this week.
