Going to finally start using percentages for the squat. I forgot how much I suck at “volume” here, but the sets of 5 felt really good. Went back to leg press because my knee really started to feel good the last time I did those regularly.
11/22
Bench
330x3 p
315x5,5,5,7 p
DB Bench
105x10x3
Better reps than last time.
Flye Machine/band pull apart
225x10x3/x15x3
Shoulder was moderately aggravated. Need to find some good mobility work to do on off days.
Had planned on keeping sumo on the same schedule with bench and squat, but I was obviously shot after 570 at the meet and the attempt at 601 last week. Got through 405 feeling great, then the triple felt ridiculously hard. Had originally planned two sets of 5 so I could move up next week, but I think I’m going to stay at this weight for another week. The volume afterward felt good.
Straight-arm Pressdown
150x15x4
Lighter to accommodate the shoulder.
Curl Machine
100x10x4
Shoulder tolerated this fine. Pulling felt a lot better…back wasn’t as fatigued.
12/3
BB Row
345x10x4
HS Shrug
5PPSx10x3,12
Rhomboid Row/DB Strict Curl
35x10/10x4
Lowered weight for shoulder.
No issues with pulling, and hit mobility hard and stretched the shoulder pretty aggressively. It’s getting better, but yesterday was a clear no go, and I doubt I’ll bench Friday. The popping is starting to dissipate as well.
[quote]csulli wrote:
Hope that shoulder clears right up. Crap like that is so frustrating.[/quote]
Been almost a week and it’s healing pretty quickly…much better than I had feared, actually. I could probably bench tomorrow, but I’m going to play it safe here.
12/5
Squat
369x3 (slightly >82.5%)
329x5x3
Pause Squat
329x2
339x2
Leg Press
7PPSx10x3
Most volume I’ve done on squat in a long time. Knee felt better on leg press with heavier weight this time relative to last. Don’t know why, but it seems to make the knee feel a lot better. I’ve also noticed it starting to slowly feel better in general over the last couple weeks.
HS Seated Bench/Pushup+
2PPS+25 x10/BWx10x4
Feeling out the shoulder and finding the right pressing angle.
“I could probably bench tomorrow, but I’m going to play it safe here.” HAHAHAHAHA, I’m such a liar.
Bench
320x3p
340x3p (82.5%)
Tri Pressdown/Band PA
195x10/x15
All reps paused at contraction.
My shoulder healing progressed pretty fast, and I just couldn’t resist trying it after experimenting with pressing angles under no/minimal load. Hit what I had planned for my top set with only a small amount of discomfort, then moved on so as not to force the issue too much.
NEW STUFF I LEARNED:
Excessively squeezing and depressing my scapulae (lol at correct spelling) actually impinges my shoulder. Through experimenting I found a sweet spot that lengthens my range of motion slightly but makes the weight feel incredibly stable on my descent. Those were some of the easiest pause reps I’ve ever done because of how comfortable I felt at the bottom of the lift. I also found it’s tough for me to get my elbowd rotated into the proper position with anything approaching a medium width grip, so I stayed very narrow. I should be able to get back on my normal bench schedule/reps next week, but I’m going to stay away from 2x weekly pressing for a while.
Lifted at my buddy’s gym, and they don’t have the same machines or a place where I could do a normal straight-arm pressdown, so I improvised. DL was good, but made my back more sore than normal. I had planned on front squatting Monday, but after pushing DL back to workout with my buddy I just wasn’t ready for it. Will try and do that next week.
Bench
320x5p
320x8p
Still using a very close grip.
BB Row
350x10x4
5 sets next time.
HS Shrug
5PPSx15x4
Curl Machine
100x12x4
Was able to make up a little of the bench volume I missed, and it felt pretty good. The new technique definitely alleviates shoulder discomfort and feels stronger on the descent. Going to increase row volume next time.
Bench
320x5p
320x8p
Still using a very close grip.
BB Row
350x10x4
5 sets next time.
HS Shrug
5PPSx15x4
Curl Machine
100x12x4
Was able to make up a little of the bench volume I missed, and it felt pretty good. The new technique definitely alleviates shoulder discomfort and feels stronger on the descent. Going to increase row volume next time.[/quote]
Am I wrong in thinking Rows with 350 for 4 sets of 10 is really really strong? That’s pretty damn impressive haha
Bench
320x5p
320x8p
Still using a very close grip.
BB Row
350x10x4
5 sets next time.
HS Shrug
5PPSx15x4
Curl Machine
100x12x4
Was able to make up a little of the bench volume I missed, and it felt pretty good. The new technique definitely alleviates shoulder discomfort and feels stronger on the descent. Going to increase row volume next time.[/quote]
Am I wrong in thinking Rows with 350 for 4 sets of 10 is really really strong? That’s pretty damn impressive haha
Good work overall though dude. [/quote]
Haha, I’m not sure, but I know that it gets really damn hard after a set or two of that. I feel sick every time I do those, srs. Thanks mang.
Squat
370x3 (85%)
345x5x2 (80%)
So I’m stupid and forgot I rounded up liberally during my last two weeks of triples to get to 365, so the weight this week was pretty much the same.
Pause Squat
345x2
355x2
Leg Press
8PPSx10x3
Adding a set next time and keeping weight the same.
Combined Difranco’s Limber 11 warmup with a mobility WOD and the results were great. Knee positioning is improving a lot, so I need to work on my ankles now. Knee feels great, and I’ll be going up in volume next week.
Bench
320x5p
320x8p
Still using a very close grip.
BB Row
350x10x4
5 sets next time.
HS Shrug
5PPSx15x4
Curl Machine
100x12x4
Was able to make up a little of the bench volume I missed, and it felt pretty good. The new technique definitely alleviates shoulder discomfort and feels stronger on the descent. Going to increase row volume next time.[/quote]
Am I wrong in thinking Rows with 350 for 4 sets of 10 is really really strong? That’s pretty damn impressive haha
Good work overall though dude. [/quote]
Haha, I’m not sure, but I know that it gets really damn hard after a set or two of that. I feel sick every time I do those, srs. Thanks mang.
[/quote]
Just think about Chris fucking Duffin rowing 5 plates a side. Nuts.
Semi-Sumo
477x3 (82.5%)
442x5x2
Stupidly forgot to chalk up on the last set and lost grip near lockout, but I’m counting it anyway. Heavy set felt really good, and I’m slowly inching my feet out as I work on mobility.
Seated Row
180x10x4
Straight-arm Pressdown
155x15x3
EZ Curl
95x8,10,12
Was so shot after DL. Some high-level crossfitters (top-3 in regionals, I think) were occupying the platforms, so I watched how they were training because I was interested. All heavy Cleans and snatches for about an hour, then diddled in the crossfit room at my gym for a few minutes. But yea, they clearly don’t just come in and do WODs like all the cultists like to do. I also learned that it’s highly offensive to ask to work in for one set with Lindy Wall while she is in between sets, even though I was my usual impossibly charming self.
Bench
330x6x3
All TNG today. Felt good for 8-10 on the first set, and this weight feels a lot easier than it did during my last meet prep. New bench style is the titz.
BB Row
350x10x5
Used a cheater belt because I was sure I would die if I didn’t. I still died.
Med Ball Pushups
BWx10x4
Ball under each hand.
After a slight bathroom, incident, I only had time for what’s above. Squats tomorrow because I potatoed and forgot I was going on a cruise, hence the reordered schedule. I’ll be able to get my normal Friday bench in on the boat, but I sure as hell wasn’t going to haul a bunch of equipment around.
I’ve been a little too upright lately on squats, so I let myself tip forward just a tad more during the 5s and it felt a lot better. I’ve been pretty miserable during the repeated sets because I’m that much of a volume bitch. Eye on the prize, I suppose.
[quote]HeavyTriple wrote:
I’ve been pretty miserable during the repeated sets because I’m that much of a volume bitch. Eye on the prize, I suppose.[/quote]
In time, man. You just need to keep pushing through to the other side. You’ll feel great once you throw some weight on. Gotta get that knee strong.
^^^Yea man, for once in my training life I’m being more holistic and thinking long-term.
K, so went on cruise, loved it, ran all over the midwest for Christmas festivities, and lifted a few times. I feel like a fat, disgusting and weak sack of crap. I’m doing a 7-day keto diet in a week, followed by cyclic keto dieting for at least 3 weeks, and I honestly can’t wait. I’m 210 in the morning and need to trim some literal fat for a while. I have one more week on this training block, though the holidays/vacation messed with my plan a bit.
12/23
Bench
350x3p (85%)
330x5,7p
PO Tri Ext
60x9x3
Pushup+/Rear Delt Raise
x10/10x10x3
Quickie before we flew out of Miami. Soooo much silicon and collagen.
12/26
Squat
380x3 (87.5%)
355x5x2
Pause Squat
355x2
365x2
Leg Press
8PPS+25 x10x3
Knee is feeling good.
12/27
Bench
360x3 (87.5%) TNG
340x5x3p
Most volume I’ve ever done pausing a weight that big.
HS Incline
3PPSx8x4
DB Flye/Band Pull Apart
60x10/x12x3
Next heavy bench workout will be the hardest one of the training block.
