7/24
Squat
375x3
415x3
455x3 (PR)
425x3
405x5
BB Row
395x6x3
7/25
NG Bench
350x6
325x6
335x6,8
Pullover/ext
120x10
130x10x2
Uni DB C and P
70x6
80x6
Pull-up
+25 x10
Forearm was killing me after bench, so I limited the rest of my volume
7/26
Sumo
545x1
Hang Clean and Press
135, 155, 165, 175, 185x5
Pull-up
+45x10
Lat Pressdown
200x10x4
Ropes
30s x6 (1.5 rest)
Back is out of snap city, it appears. Might go 565 next time, but will likely do smaller jumps after that.
7/28
Pause Squat
365x2
385x2
405x2
415x2 (belt)
Stiff DL
425x6x3
Pull-up
+60x10
Played with a narrowed stance. Liked it, so I’ll try it out on Thursday. All the pressing I’m doing is probably stupid, but it’s fun so I’m going with it.
Planning on a met in mid September, but I’m not going to do a proper prep cycle for it. I’ll just throw in singles a few weeks out and wing it.
[quote]HeavyTriple wrote:
Planning on a met in mid September, but I’m not going to do a proper prep cycle for it. I’ll just throw in singles a few weeks out and wing it.[/quote]
Come to the Myrtle Beach one dude, September 19. That’s what me and my buds are doin!
^^^if I lived close I would, but damn that’s a trek.
7/29
Bench
350x3p
375x3p
400x3paused(ish)
365x5p
So the first was Spoto 722 paused, the second definitely was TNG, and the third was a legit pause, so I’m good with it. Big milestone PR to finally hit 400 for a triple.
Pin Press
365x4,5
Face pull
120x12x4
Heavier cable machine
Sledgehammer/burpee
10x2/5 x4 (1.5 rest)
Moving on to 405. Bench should be a pretty good number at the next meet. 425 I think is the minimum, and 440 is my pipe dream.
7/31
Squat
385x3
420x3
460x2
420x4
BB Row
405x6x3
Hang Clean/wide pull-up
135x5/BWx10x3
Lolololol at worst metcon ever…so hard. Narrowed squat stance felt great, should kill the triple next time.
8/1
NG Bench
355x6
330x6
330x9
Bent Lateral
45x10x3
DB Clean and Strict Press
80x2:00 (8 each arm)
85x2:00(7 each arm)
All reps from the floor.
8/3
Sumo DL
505x1
555x1
Hang Clean and Strict Press
165x5
185x5
195x5
Lat Pressdown
205x10x3
Superset with band pull apart
Rope climb x3
Sled Push
230x4x2 (30s rest)
Helped my sis move Saturday, so had to push this to Sunday. Deadlift felt really good…really happy with the changes I’ve made in technique.
8/4
Pause Squat
370x2
390x1 (belt)
Lol…not having a rest day between deadlift in this put a weeee bit of a damper on Beltless squats
Stiff DL
435x4,6
Wide pull-up
BWx12
Only planned on one set of DL, but my hands slipped the first.
Fully jacked
[quote]HeavyTriple wrote:
Becoming marginally less fat.[/quote]
Ohh fuck this I’m not hanging out with you if you’re going to be bigger AND leaner than me fml
^^^Hugh Myron dat figure pose?
8/5
Competition Bench
345x3p
375x3p
405x3
365x6p
So pauses went out the window and the third was dangerously close to being helped, but I’m claiming it.
Pin Press
370x4.5, 4
Face-pull/tri Pressdown
135/180x12/10x4
Different cable stations
Last two bench sets were PRs. Going to do two weeks of doubles, then a week or two of singles.
8/7
Squat
385x3
420x3
460x2
420x5
Bb Wide Row
405x6x4
8/8
NG Bp
325x8
340x8
325x6,7p
Bent Lateral
45x10x3
50x10
Uni DB Clean and Strict Press
90x10 (4 minutes)
8/9
Sumo DL
515x1
565x1
Snatch DL
405x3x2
Hang Clean and Strict Press
165x5
185x5
205x5
Push Press
225x3
235x5
Pull-up
+60x10
Pendlay Row
220x10
230x10
8/11
Pause Squat
370x2
390x2
410x2
425x1 (belt)
SDL
445x6x3
8/12
Competition Bench
350x2p
380x2p
410x2p
370x5p
Pin Press
370x5
Face-pull/tri Pressdown
195x12x4
8/13: push press, 245x3x2, other random stuff
8/14
Squat
455x2w
475x1w
425x2
Bb Row
405x8x3
Wraps felt terrible. Gonna give them another week.
8/15
Sumo DL
525x1
575x1
NG bench
350x8 (PR)
Log Clean and Press
225x1
155x5
Funsies.
Combined workout because I was at the lake all weekend.
8/18
Pause Squat
385x2
405x2
425x2
No more Beltless squats until after the meet.
Stiff DL
405x6
430x6
455x6
Db Clean and Strict Press
95x6
8/19
Competition Bench
350x2p
385x2p
415x2p
345x7x2p
PR on bench for a double.
Face-pull/Pressdown
210x12x4
Sled push/sledgehammer
180/10 swings each arm, 3 rounds
Bench felt good. Should easily crush previous PR of 420. One of the hardest HIIT cardio things I’ve done, but I loved it.
8/21
Squat
445x2w
475x2w
485x1w
Log Clean and Press
230x1
240x1
Bb Row
415x6x3
Circus Db (strict press)
100x5 each arm
Squat felt better, but I think I’m just going to buy sbds and be done with it. I hate putting wraps on.
8/22
NGBP
365x5
315x5
325x5
335x5
345x5
All paused except first set.
Bent lateral
50x10x4
Bw pullover/bw dip
6,8,8/15x3
8/23
Sumo DL
535x1, 585x0
Pulled the slack out at 585, then bailed. I was wrecked all week and knew it would be a bad idea to actually attempt the weight.
8/25
Pause Squat
365x2
390x2
430x2 (pr)
Stiff-DL
405x5
435x5
465x5
Good start to the week.
8/26
Competition Bench
365x1p
390x1p
425x1p (pr)
350x7,8p
Pull-up
+70x8
+80x8
Face-pull/Pressdown
215x12x3
Sprints
Easiest pr I think I’ve ever had. Will try 435 next time.
8/28
Squat
455x1
480x1
500x1(PRRRRRRR)
405x2
430x2
OMFG FINALLY. Actually went to a shitty old pair of wraps that might be giving me 20 pounds, but they weren’t stiff like the signature golds. Going to try 510 or 515 in THPs next time, and I still might order SBDs and do the meet in those.
Bb Row
415x7x3
Sledgehammer
X50, no rest, alternating arms
8/29
NGBP
350x5x3p
Slow eccentric, various pause lengths.
Circus dumbell
100x6 each arm, strict press
Band P-U/serratus push-up
X15/x10 x3
Ready to pull something big tomorrow…feel soooo much better this week relative to last. Viva la cheat day.
8/30
Sumo DL
535x1
585x1
Slow, but not very hard. Probably would have gotten 600 with a deadlift bar. Best my form has ever looked on a near max pull, and I’ve really gotten better at using my legs. I feel comfortable going back to some reps after this meet.
Log Clean and Press
230x1
250x1
185x3 (strict press)
205x3 (strict press)
My reward for pulling that deadlift successfully.
Pullup
+90x7+4 (30s rest pause)
Lat Pressdown
200x10x4
Great end to the week. Felt really good this whole week, now ready for an even bigger week. Goals are 510-515/435/600. Body weight is a shade over 200 right now and I’m finally under 15% bodyfat. Looking to get sub-12% before I even consider ending this cut.
Sick. How’s your laundry list of injuries feeling these days?
[quote]xjusticex2013x wrote:
Sick. How’s your laundry list of injuries feeling these days?[/quote]
I’m doing pretty damn well, man, thanks! Knee feels great, which puts me about a year ahead of schedule on rehab. Been benching without incident for over two years now, and my shoulder feels 100% or as close to it as it will ever be.
I think the combo of phasing my training, mobility work, and improved technique on everything has taken care of the nagging stuff.
8/31
Pause Squat
375x2
405x2
435x2
440x2 (pr)
Ten-lb pr. Felt better than it ever has. Was barely squatting this raw without a pause before my last meet.
Stiff-DL
425x5
455x5
475x5
Push Press
225x3
235x3
245x3
255x3
Fun workout in my old rec gym on a Sunday. Ready to kill bench tomorrow coming off a rest day and carbed up.
