[quote]Fletch1986 wrote:
Friday
Deadlift
405x8x1 speed work
435x1 RPE 7.5
465x1 RPE 8.5
495xmiss my grip gave out, that’s a first at least it’s an easy fix, form got pretty ugly, should probably keep in under 475 for now
RDL
225x4x8 hook grip to get that extra grip work in
[/quote]
Nice work man.
Thanks!
*obviously, work on grip, kroc rows oughta do it and weighted chins instead of just bw
*rdl’s twice a week, one heavy, one like today to get that back rigid and get the hips to punch through
*start using weaker grips on warm ups w/ pulls
Training Thoughts:
*Use CAT/speed work when feeling beat up
-will probably happen more often with low-body lifts
*after analyzing video more and how the lift felt, it looks like I suck at recruiting my hams/hips in the DL
-the heavy and light RDL will be perfect for this, if this is too much then wide stance GMs
-sub top-down touch n go DLs for Snatch Grip Pulls since you suck at touch n go because of your weak hip hinge
Saturday
2-board press (left the foam pad at home)
275x2 RPE 8
295x2x2 RPE 8
295x2 RPE 8.5
295x2 RPE 9
JM Press
185x5 RPE 8
195x2x5 RPE 8
195x5 RPE 9
Standing DB Press
40/armx4x8
Kroc Row
60lbx20
Monday
Chain Low Box Squat
225x6x2 speed work
255x2 RPE 7.5
285x2 RPE 8
315x2 RPE 8.5 on 2nd rep, I somewhat GM’d the weight, don’t quite have the hip strength yet for the lower box setting
2ct Paused Chain BP
225x4x3 RPE 8
225x3 RPE 9
Face Pull
60x8
70x4x8
tomorrow:
touch n go DL
WG BP
RDL
lats
abs
Tuesday:
Top-Down Touch’n go DL
315x4 RPE 7 regular OH grip, gave out before I could go for 5
315x2x5 RPE 7 hook grip
315x2x5 RPE 7mixed no chalk
315x5 RPE 7.5 mixed w/ chalk
315x5 RPE 7.5-8
basically CAT work, but not exactly speed work
WG BP
265x2 RPE 8
275x2x3 RPE 8
275x2 RPE 8.5
275x2 RPE 9
Pull Up
25x8
25x2x6
Thursday
AM:
Front Squat
245x2 RPE 7.5
265x5x2 RPE 8
265x5 RPE 8.5
265x5 RPE 9
Yoga Block Press
255x2 RPE 7
285x5x2 RPE 8
285x2 RPE 9
PM:
RDL
255x3x8
Strict BB Press
95lbx4x8
stir the pot
1x14
2x12
Friday:
Deadlift:
385x3
425x3 RPE 8
425x2x3 RPE 8.5
425x3 RPE 9
Didn’t get a whole lot of volume in but I did work up the RPE I wanted, will be interesting to see if this was an off day or if this is just the way DL’s work for me
JM Press
195x6 RPE 8.5
195x6 RPE 9
195x6 RPE 9.5
Kroc Row
70lbx18 each side
[quote]Fletch1986 wrote:
Friday:
Deadlift:
385x3
425x3 RPE 8
425x2x3 RPE 8.5
425x3 RPE 9
Didn’t get a whole lot of volume in but I did work up the RPE I wanted, will be interesting to see if this was an off day or if this is just the way DL’s work for me
JM Press
195x6 RPE 8.5
195x6 RPE 9
195x6 RPE 9.5
Kroc Row
70lbx18 each side[/quote]
Damn. 195x6 JM press. Holy shit.
Well… in all fairness, I don’t do them strictly. I find loosening up my form on them lets me work my tris better without elbow pain.
[quote]Fletch1986 wrote:
Well… in all fairness, I don’t do them strictly. I find loosening up my form on them lets me work my tris better without elbow pain. [/quote]
Do you just come lower down toward your chest then?
[quote]trivium wrote:
[quote]Fletch1986 wrote:
Well… in all fairness, I don’t do them strictly. I find loosening up my form on them lets me work my tris better without elbow pain. [/quote]
Do you just come lower down toward your chest then?[/quote]
Yep, and I flare my elbows about as much as I would on a CGBP. The farthest the bar goes back is my upper chest.
Monday:
Chain Low Box Squat w/ Dense Foam Pad
315x2x2 RPE 8
315x2 RPE 8.5
315x2 RPE 9
2-ct Paused BP
225x3 RPE 8
225x3 RPE 8.5
225x3 RPE 9
right pec was feeling tender and tight for some reason
face pulls
Not much snap or power today, ehh they can’t all be winners. I guess this being RTS, the sets automatically get reduced so I didn’t beat myself up today… will see how this works.
Tuesday:
Touch and Go DL
365x5 RPE 7.5
385x2x5 RPE 8
385x5 RPE 8.5
385x5 RPE 8
385x5 RPE 9
Pallof Presses
Not much time, still figuring out how to work gym time in a 5-5 work shift.
Wednesday:
WGBP
185x5x5 Just followed Prilepin’s table for around 60 percent since my bicep/shoulder feels funky
Chins
1x10, 1x9, 1x7
felt fine on joints, felt good actually
biceps curls
felt good to get blood flowing into my bis and shoulder
Friday
Free SSB Squats
315x6x2 RPE 8
315x2 RPE 8.5
315x2 RPE 9
Cable Rows
Shoulder Raises
rehab curls
Saturday
DL
455x2x2 RPE 8
455x2 RPE 8.5
455x2 RPE 9
Chins
Face Pulls
bicep rehab
shrugs
Tuesday
SSB Low Box Squat w/ Chains
225x4x3 RPE 8
225x3 RPE 8.5
225x3 RPE 9
I need something simpler, more versatile, and more flexible, I’ll be looking into beyond 5/3/1.
I’ll either be doing joker sets, first set last set, or singles, or just the work sets depending on how I feel. I’ll keep reading for more options.
Friday
Comp Squat
265x5
305x5
345x7 RPE 8.5
375x3 RPE 8.5 SI felt iffy so I called it quits here
Beltless Front Squat
165x4x6
decline crunches