Worked out at my GF’s potato gym again, so I really had no leg drive on the bench at all. Was happy with how 400 felt, and I think I can push my tng bench up a good bit higher in the next month. I am reaching my limit with my shoulder, though. It’s been sore and burning for about a week now, and I’m going to omit my second bench to try and let it heal.
10/6
Sumo DL
455x1
475x1
495x1
505x1
Technique was hit and miss, but was perfect at 495. I really want to do conventional, but at this point it’s clear my starting position is too bad. I’m not a good sumo DLer, but it won’t destroy my back in the long run.
Squat
350x2
370x2
Knee was getting a little too sore for my liking, so retired for the day after that.
Snatch-grip Rack Pull+shrug
405x5
405x5
415x5
I like.
BW Pullover
x6,6,8
Sledgehammer Swing
x12x2x4 (96 total)
Shortened rest, added swings. It was hard, but the cardio aspect is getting easier. I’ll add something to make it harder next time.
Really enjoyed this session. Reducing volume on rows slightly to accommodate for more work with DL variations.
Squat
345x2
365x2
385x2
410x1,3w
Decided to go to triples here and reduced the wrapping to 4 turns. I plan on peaking in weight in 4 months, then again 4 months after that for a spring meet.
Pause Squat
355x2x3
Sumo DL
415x4
Having a good time with my squat workouts these days…legs also not looking so pathetic anymore.
Sprints (sprint the long stretch, walk back around)
x4
Have a lot left in the tank on bench, but shoulder was a bitch yesterday. 410 or more next time, which would tie a PR. Pooped out on that last paused set at 365, but I’ll do it again next week. I’d like to get 390x3 for a triple PR and pause 365 for 3 next time. I have a vid of 415 and 390x2, so I’ll get those up later. Feel great about bench right now. It’s also worth noting this is the narrowest grip I’ve ever used at 400+.
I’m adopting Tuchscherer’s philosophy of working to a heavy single and then backing down for rep work…it just seems to fit my lifting style best. I plan on doing this from now on, though I won’t be doing singles every training cycle.
Sumo DL
455x1
475x1
495x1
515x1
470x2
515 was a sumo PR, and I nailed technique on that lift. Others were off, so definitely need a lot more work with moderately heavy weights.
GHR
BWx10x3
10/14
BB Row
405x5x3
Snatch-grip Rack Pull+Shrug
405x5
425x5x2
BW Pullover
x8x2
DB Hammer Curl
60x8x2
Going to move this back accessory work to tues and do some press accessory work mon.
[quote]HeavyTriple wrote:
I’m adopting Tuchscherer’s philosophy of working to a heavy single and then backing down for rep work…it just seems to fit my lifting style best. I plan on doing this from now on, though I won’t be doing singles every training cycle.[/quote]
I’ve wanted to try something like this for a while now.
[quote]HeavyTriple wrote:
I’m adopting Tuchscherer’s philosophy of working to a heavy single and then backing down for rep work…it just seems to fit my lifting style best. I plan on doing this from now on, though I won’t be doing singles every training cycle.[/quote]
I’ve wanted to try something like this for a while now.[/quote]
I’d highly recommend based on a couple of weeks of sample size. I always hated building up to a top weight and having so much tied into one set. This style takes the pressure off of the rep work entirely for me.
Sumo DL
421x1x4 (30s reset between each single)
421x4
Squats were good…weight moved much easier than 415x2 with heavier wrapping a few weeks ago. Love pause squats…I feel like they really help me with knee positioning and maintaining form at heavier weights. Sumo DL has never moved as fast as those did. Very good session considering I got 3.5 hours of sleep due to a pet emergency the night before.
That’s all I had time for yesterday after being at the dentist for 3 freaking hours. I definitely have another 5-10 pounds in me tng, and I should be able to pause 400 the week before my meet. Shoulder is going to appreciate the reduced loads post-meet.
Side Note: got a little yucky at the UL-UCF game last night and discovered that I somehow have infinite endurance while drunk. /coolstory
Beltless squat is a nice change of pace…I like the increased proprioception it requires. DL felt like nothing off the floor. The bar windmilled on me, but it was easy to recover because the weight isn’t that heavy yet. Watching the video, I apparently used the wrong mixed grip, so I think that caused the rotation of the bar. My sumo technique is improving every time out, so I’m happy with the progress there. This PR should last a week and no more.
Wanted to go a little heavier on the rack pulls, but that corkscrew in my last deadlift session caused me to pull something in my lat and it nagged me throughout this workout. Did the pushups as a rehab, and they definitely wear out the shoulders/rotator cuff more than you’d think.
Soooo excited. Took me 7 years to get a max bench pr, and 365 for a paused triple was a nice cherry on top. No accessory work planned these last two weeks before the meet.
Swiss Bench
275x4,2,4,5
Bahahahaha. So humbling. I’ll definitely use this as my second bench movement since I clearly have a weakness here.
Tri Pressdown/Pushup+
205x10/BWx10x4
Very short workout. Had to omit back accessory work this week; what I thought was a pulled trap seems to be in my serratus, and anything that involves pulling is dicey. I’m going to probably skip technique DL work on squat day and stay light on Sunday, depending on how I feel. The good news is this injury doesn’t seem to affect my bench at all.
Swiss Bench
275x4,2,4,5
Bahahahaha. So humbling. I’ll definitely use this as my second bench movement since I clearly have a weakness here.
[/quote]
hahaha
My problem with swiss bar is always the front to back stability. You know what I mean? I keep wobbling around at my wrists. Made it impossible to get any kind of solid push on it. Although rather than make it my primary bench assistance like yourself I just decided to never touch it again lol.
Swiss Bench
275x4,2,4,5
Bahahahaha. So humbling. I’ll definitely use this as my second bench movement since I clearly have a weakness here.
[/quote]
hahaha
My problem with swiss bar is always the front to back stability. You know what I mean? I keep wobbling around at my wrists. Made it impossible to get any kind of solid push on it. Although rather than make it my primary bench assistance like yourself I just decided to never touch it again lol.[/quote]
Know exactly what you mean…that was the cause of that random 2 rep set. As long as I grip closer to my face, the stability is manageable. I liked the way it raped the triceps, though, so I kind of have to keep it in my program. My plan after the meet is primary bench day + volume pec work, then swiss bench day + volume triceps as my two pressing days. I’m just going to leave shoulders out of the equation since training them directly only seems to cause me problems and definitely doesn’t help my bench.
