Week 2, Day 2
FRONT SQUAT, no belt and paused
135 x 5
185 x 3
225 x 3
250 x 1
275 x 1
295 x 1
305 x 1
OH PRESS
165 x 3
165 x 3
165 x 3
GHD
x10
x10
x10
x10
with…
CHINS
x10
x10
x10
x10
TRAP BAR SHRUGS
3 sets x 30 paused reps
My goal is to hit 440 on the high bar back squat. I was there on my last daily squatting cycle, but never tested, 420 was going smooth weekly then. Anyway, here s some Helmet, which is half of my log anyway-- music.
Week 2, Day 3
HIGH BAR SQUAT, no belt, paused, & ATG
45 x 10
135 x 5
225 x 3
250 x 1
275 x 1
315 x 1
320 x 1
330 x 1
340 x 1
BENCH
225 x 10
225 x 10
225 x 8
with…
FACEPULLS
130 x 15
140 x 15
140 x 15
SNATCH GRIP HIGH PULL
3 sets x 3 reps
LEG RAISES
3 sets x 15 reps
Week 2, Day 4
RDL
230 x 8
230 x 8
230 x 8
230 x 8
DB SHOULDER PRESS
4 sets x 10 reps
with…
PULL-UPS
4 sets x 10 reps
TRAP BAR SHRUG
3 sets x 30 reps
So I think I have narrowed down what has been the root cause of my knee and hip pain from frequent squatting-- iliotibial band syndrome. This is good news to me, because this is something I can address and fix.
Week 2, Day 5
BENCH
135 x 5
185 x 3
205 x 3
225 x 3
245 x 1
265 x 1
285 x 1
305 x 1 PR!
DIPS
x30
x30
x30
x28
with…
T-BAR ROW
145 x 15
145 x 13
145 x 12
145 x 12
AB WHEEL
x20
x20
Week 3, Day 1
HIGH BAR SQUAT
335 x 5
325 x 5
315 x 5
315 x 5
315 x 5
FRONT SQUAT
275 x 1
300 x 1
320 x 1
RDL
235 x 8
235 x 8
235 x 6
LEG RAISES
x15
x15
x15
Dude, 305 on the bench is bitchin’. Great job!
Regarding ITBS, I had it 3 years ago. 2 weeks of no running or lower body training plus some foam rolling and glute activation stuff and it hasn’t bugged me since. I hope your recovery goes well!
[quote]erik_carlson wrote:
Dude, 305 on the bench is bitchin’. Great job!
Regarding ITBS, I had it 3 years ago. 2 weeks of no running or lower body training plus some foam rolling and glute activation stuff and it hasn’t bugged me since. I hope your recovery goes well![/quote]
Hey bud!
Thanks! Yeah, I am stoked on the 305 
Right on, I’ve used a PVC pipe to roll on and that has helped tremendously. I have also been trying to do “donkey kicks” and “dirty dogs” (what we called them in the Marines) for my glutes.
I have pretty large glutes and I did a couple tests to see if they are firing and I had a lot of strength in the exercises. So I think they’re good-- but I figured it probably wouldn’t hurt.
What all did you do for glute activation???
Week 3, Day 2
BENCH
135 x 5
185 x 3
225 x 3
250 x 1
275 x 1
290 x 1
260 x 2 paused
230 x 2 paused
DIPS
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
…with…
BB ROW
225 x 5
230 x 5
230 x 5
225 x 5
225 x 5
TRAP BAR SHRUGS
3 sets x 30 reps
Nice nice nice bench, 3 plates are coming soon!
As far as snap city goes… are you balanced left to right? The last time I had problems with my hip and knee I realized it was due to being far more stretchy in the right leg. Just a little uneven motor pattern messed everything up
[quote]squats and milk wrote:
Nice nice nice bench, 3 plates are coming soon!
As far as snap city goes… are you balanced left to right? The last time I had problems with my hip and knee I realized it was due to being far more stretchy in the right leg. Just a little uneven motor pattern messed everything up[/quote]
Thanks bud.
I don’t know. i get pain in both legs on equal levels, so both IT bands get pretty tight, not just one.
Week 3, Day 3
OH PRESS
170 x 3
170 x 3
170 x 3
DB SHOULDER PRESS
60’s x 12
60’s x 12
60’s x 10
60’s x 10
…with…
CHINS
x12
x12
x10
x10
SNATCH GRIP HI PULLS
155 x 3
185 x 3
205 x 3
225 x 3
What’s up brotha!
How’s the weighted vest walks going for you?
You know recently I started adding chin ups to do between my sets for OHP. At first I thought it would effect my OHP sets, but realized after a week of doing it as long as I don’t go to failure each one it doesn’t really affect it at all lol.
Keep it up man!
@ isdatnutty: Hey man! The weighted vest walks are going well. I’ve had 40 pounds in the vest for the last couple weeks… so I think it is about time to bump it up again. My traps have adapted pretty well to it, I actually enjoy having that extra work during my walking. I dig it so far, I think I have been doing it for either four or five weeks now, can’t remember.
Glad to hear training is going well for you. Yeah, those chins make upper body training more dynamic for sure. I’m a fan of doing them between sets too. Keep up the hard work brother, you’re training has been looking great!
Week 3, Day 4
HIGH BAR SQUATS
275 x 20
GHD
x10
x10
x10
10
AB WHEEL
x25
x20
I swear to God Squats & Milk I had these programmed in my week before I saw your log!!!
Here is the video of the 20 repper from today…
Haha nice that was insane. Half a plate more each side than I did - that’s a challenge. But I’ll do it someday anyway. Good luck!
Week 3, Day 5
BENCH
280 x 1
225 x 10
225 x 10
225 x 8
DIPS
x30
x25
x25
x17
with…
T-BAR ROW
145 x 12
145 x 12
145 x 12
145 x 12
TRAP BAR SHRUGS
3 sets x 30 paused reps
Week 4, Day 1
SQUATS
335 x 5
335 x 5
335 x 3
315 x 5
315 x 5
FRONT SQUAT
300 x 1
RDL
235 x 8
235 x 8
235 x 8
LEG RAISES
x15
x15
x15
Week 4, Day 2
BENCH
295 x 1
250 x 2
250 x 2
DIPS
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
…with…
BB ROW
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
TRAP BAR SHUGS
4 sets x 30 reps
Week 4, Day 3
OH PRESS
175 x 2
170 x 3
170 x 3
DB SHOULDER PRESS
60’s x 12
60’s x 12
60’s x 12
60’s x 10
…with…
CHINS
x12
x12
x10
x10
SNATCH HIGH PULLS
185 x 3
205 x 3
225 x 1
235 x 1
Week 4, Day 4
HIGH BAR SQUATS
285 x 20
GHD
x10
x11
x9
x8
AB WHEEL
x20
x20