we did trap dl and shrug combo at football practice. The only problem with that is that the amount of weight that you can dl will be lighter than what you can shrug
Skwatz
385x3, 425x3, 460x2 (bleh PR)
Another technical PR, though it’s tough to get too excited when you know you left a rep in the tank. My groove was way off on the first rep, and I went forward and felt that weird air bubble thing in my throat. Second rep was much smoother, so it was lame not to try a third. If you want to see a video of my ass, it’s in the PL forum.
Power Clean
185x3, 205x3, 215x3
Muuuuch better…definitely kept it as a hip movement through that last set. Got a little wild on one rep and lost the bar onto my arm, but it didn’t hurt or anything. Probably could have done 225, but my back isn’t exactly fresh right now.
GHR
BWx8, +25x8,7
Found a good setting for the last set. My heels have popping off the back, so I had to lower the support.
Standing Rope Crunch
100x10,10, 110x10,10
100 was easy, 110 was hard as hell…I like this a lot as a core workout.
Legs feel like they were hit pretty hard. Adjusted my squat progression and went to a last warmup at 365. Knee was so-so. DL is definitely slowing the healing progress, but at the same time it’s not hurting it, so I think I’m OK.
You have no idea, man. Chalk that up to a training lesson learned; don’t stick with something for a full year if you aren’t demonstrating proficiency. Oddly enough my back has been feeling a lot worse on bb rows than on DLs, so I feel pretty good about it.
“Narrow” Bench
295, 315, 335x7, 365x5 (5R PR)
There’s a PR I can feel pretty good about. Moved my grip in to pinkies on the rings, and it didn’t hurt my strength at all. In fact, I seemed to have more control over the bar in the eccentric, so I think biomechanically this is probably my ideal grip. Shoulder felt excellent. Will bump to 345 next week.
HS Wide Bench
3+25x10, 4PPSx10, 4+25x8, 5x5.5
A little more fatigued here than normal, probably because of heavier triceps fatigue.
Bent Lat Raise
45, 55, 65x10
Standing Lat Raise
60x10,10
Really starting to like these…felt a good burn in the middle delt.
Rear Delt Mach
160, 180x12, 200x11
Prone Horiz Abd
5x15x2
Great day, good to have a pressing day without any hint of shoulder pain. May try a new HS machine next week to see if it’s any harder. Weight was 214 on Monday, so up 15 pounds in 15 months…perfectly happy with that.
Power Snatch
105, 125x3
Not too bad at 125, still getting good hip drive.
Conv DL
455x2, 485x1, 510x2 (PR), 520x1 (PR)
Both solid PRs, and wow was 520 easy for a single. This lends further evidence to my theory that I suck at reps. Still having trouble with that air bubble nonsense. Used a light wrap on my bad knee and it made a lot of difference, so I’ll probably do that from the first warmup next time.
NG Pullup
BWx8, +25, +45, +75x6
4 really good ones, then two shitty ones at 75. Slight improvement from last week.
Speed Bench
225x3x2, 225+80 in chains x3x4
Liked the chains.
Uni T-bar Shoulder Press
45x10, 70x10, 90x10, 100x10
Kind of an odd exercise. Fixed a bar in a land mine and pressed with one arm. Felt slightly uncomfortable, so probably won’t do it again, but it was worth a shot. Might try trap bar shoulder press next week.
OH Tri Bar Ext
120x10, 135x10,9
Should get 10 on the paused set next time.
Dip Machine
150x20, 210x15,18
Belt didn’t work so I couldn’t do the stack without popping up, so just did high reps. Numbers are a guess, didn’t really count.
Prone Horiz Abd
5x12
Shoulder felt really good during speed bench. Probably going to work weighted dips back in and see how my shoulder feels.
Speed Trap DL to Shrug
256x5, 346x5,5
Holy hell did these things give me a back pump. I liked them, but we’ll see if my back is sore tomorrow. I can always move this to Saturday if need be.
T-Bar w/pause
3Platesx10, 4x10, 4+25x10
Nice. Pausing at the top makes the lift much more effective, I think.
Face-pull
120, 140x, 160x12
Different gym, so maxed the weight at 160. I pulled the cable much farther out to get some more tension.
Pullup/BB Curl Circuit
BWx10/95x10 x2
This shit kills me.
Fun workout. Played around a little bit and my back got pumped, but didn’t seem as taxed as it has been.
Squatzzzz
395, 430, 460x3 (PR)
Smoked the top set. Widened my stance and opened it up just a hair. I felt like this allowed me to get the weight more on my heels and on the outsides of my feet. Weight feels pretty light right now, too.
Power Clean
185, 205x3, 225x2
Lacked explosiveness today, probably because my back was overly fatigued. I was happy with the 2 at 225 this time, though…no muscling it up with my shoulders.
BB Hack Squat
225x5, 315x3
Really liked these for the quads, though I went way too heavy for a first time; didn’t have the movement pattern down at all. I think this will be better as a light lift in the 8-10 range anyway. Did require a wrap of the knee.
GHR
BWx8, +25x8,9
Better. Heels staying put a little more.
Standing Rope Crunch
100x12,12, 110x12,12
Back was a bit fried. I would like to add a higher rep backdown set on squat, but no way it was happening with a fatigued back. Knee felt good overall. Excellent day.
Great work man. Question: do you feel that modified sumo gives more pop off of the floor than full sumo? I switched to full sumo a few months ago due to back issues, but I can’t get the damn thing off of the floor. Hell maybe conventional would be doable at this point.
[quote]xjusticex2013x wrote:
Great work man. Question: do you feel that modified sumo gives more pop off of the floor than full sumo? I switched to full sumo a few months ago due to back issues, but I can’t get the damn thing off of the floor. Hell maybe conventional would be doable at this point.[/quote]
Thanks, bud. To answer your question: for me, modified without question gave me more drive off the floor; I never missed at the bottom. I think sumo is great for flexible people with strong hips, but I just wasn’t strong in those areas. If you don’t have strong hips, full sumo will do nothing for you. With the modified stance, it at least is closer to a squat and allows you to use your legs more like you would in a squat. My .02, anyway.
BB Bench
300, 320, 345x7
Still relatively easy even though I felt like sweaty balls today. I think 350x7 will be a PR when I get it. Will bump to 325 and 350 next week. Pec tie-ins were a little sore today.
HS Decline
3PPSx10, 4x10, 4+25x9,12
A little less strain on the shoulder with this machine, so I’ll probably stick with it. Otherwise it felt about the same. I had to belt in on the last set, hence the increase in reps.
Bent Lat Raise
45, 55, 65x12
Standing Lat Raise
65x8,8
Rear Delt Mach
160, 180, 200x12
Will bump 5 I think.
Prone Horiz Abd
5x12, 10x15
Good day despite feeling terrible. I think I want to add one more chest exercise in somewhere, so we’ll see what strikes my fancy.
DL
455x1, 485x1, 515x1, 530x1 (PR)
Lost grip on a second rep at 515, so had to try 530. Went up pretty easy. Thinking about switching up how I approach this. Might try pulling singles, then a back-down 3-5 of touch-and-go.
NG Pullup
BWx8, +25x6, +45x6, +75x6
5 Really good and the 6th wasn’t bad…close to moving up.
Wide Seated FP
180, 210x10, 240x9
Really good reps here.
Simultaneous DB Curl
40, 45, 50x8
Good burn/squeeze.
Another great DL day. Might have had 540 in me, but need to leave myself room to improve.