thurs 7/19
bike push - 500lb bike, up and down hills
1.5 miles
front squat
135,185,225,275x8, 295x7 PR
SSB sumo box squat - focus on driving through the hips, upright torso
115,155,205,245,295x10
backward sled drag - actual weight, length of the building and back
200,245,290,335
So my reserve tank valve is clogged so I ran out of gas on the way to the gym 
Pushed it to the gas station. Guess my GPP is acceptable because it didn’t kill me despite one really steep hill. Keep working on the front squat. Feel free to critique. SSB sumo box squats were awesome and I felt like I was using my hips properly. Box was at hole number 4 for reference, one hole higher than normal. Sled drags are awesome. Huge VL pump.
Front squats:
Front squats looked pretty awesome!
[quote]AquaCruzer wrote:
Front squats looked pretty awesome![/quote]
Thanks, good to know!
fri 7/20
CG inclines
95,135,155x10, 175x9, 185x8,7, 155x12
band pull aparts
superset
HS BTN press
4 sets
RG shrug
4 sets
curls/pressdowns
Good stuff! No pain and the cortisone is kicking in and making everyday life easier, too. Might try CG reverse band inclines at some point… that seems like a great tri-heavy movement.
[quote]grettiron wrote:
Good stuff! No pain and the cortisone is kicking in and making everyday life easier, too. Might try CG reverse band inclines at some point… that seems like a great tri-heavy movement. [/quote]
sweet jizz brah! happy for you!
[quote]spar4tee wrote:
[quote]grettiron wrote:
Good stuff! No pain and the cortisone is kicking in and making everyday life easier, too. Might try CG reverse band inclines at some point… that seems like a great tri-heavy movement. [/quote]
sweet jizz brah! happy for you![/quote]
It’s pretty awesome! Yay cortisone!
mon 7/23
squat
135,225,315x5+, (belt) 405x3, (to box) 405x3, 455x1, (wraps) 495x1,1
SLDL - to floor, T&G
135,225x10, 315x5,5, 365,405x5, 455x1
stretch and floss calves
Sooo today I forgot my bands and didn’t charge my camera. Balls. Once I discovered the camera wasn’t going to work I added the box to get some alternative feedback. 455 was smooth enough but first rep at 495 was terrible. Got out of the groove and stalled mid-way up but managed to fight through it. 2nd rep was much better and could have done a second rep. Pretty disappointing squatting, but oh well. SLDLs fried my hammies. 455 was smooth.
tues 7/24
CG incline press - index at smooth
95x20, 135x10, 185x5, 225x1, (rev avg) 275x3,4, 295x3, (raw) 205x5ish
band pull aparts
superset
t-bar row
135,180,225,270x10, 225x20 yahoo
DB curl to OHP
35,45,55x10
stretch
Close grips felt really strong today. Liked the reverse band work a lot. CG might be stronger than medium grip for some reason. The single at 225 was smooth and easy which is a good sign. Rep number 5 on the down set probably doesn’t count but who cares. Shoulder is feeling awesome and my upper back has loosened up quite a bit. Onward!
Proof that I do, in fact, press:
Your vids are so great. You always look like you’re working so freakin’ hard.
EXCELLENT WORK HERE. Carry on…
[quote]Spock81 wrote:
Your vids are so great. You always look like you’re working so freakin’ hard.
EXCELLENT WORK HERE. Carry on…[/quote]
Haha thanks Spock! Usually on pressing days my back is worked over from SQ/DL the day before and so getting tight really really hurts. But then on SQ/DL days I don’t hold back and so of course that hurts, too! Penance for sucking at life.
thurs 7/26
front squat
135,185,225x8+, (belt) 265x8, (rev avg) 325x8
sumo SSB box squat - pin 4, looks parallel for a box squat
65,155,205x10, (belt) 245x10, 335x8
belt squat
100,200,245x10+
back raise
BW,45,100x10
stretch
Man, front squats are hard. Used a false grip and felt less stress on the elbows and had an easier time keeping the bar racked. Skin seems to be toughening up, too. Trying to figure out how to wave the loading on these in a productive manner. I think my upper back is still the weak point, which is why I like rev band for overloading the upper back through some of the ROM.
SSB box squats went well, getting some good hip drive. Belt squats were also great. Might pull sumo on Monday according to Prilepin and then either conventional dl or pin SLDLs on Thursday. Turns out heavy SLDLs to the floor wrecked my hammies something fierce.
Squats:
For those with forearm, elbow, shoulder flexibility issues… When front squatting attach your lifting straps to the bar and hold them above the bar instead of putting the bar in your hand. It is way more comfortable.
Also your sumo SSB squats look for all the world just like squats to me…
[quote]jakerz96 wrote:
For those with forearm, elbow, shoulder flexibility issues… When front squatting attach your lifting straps to the bar and hold them above the bar instead of putting the bar in your hand. It is way more comfortable.
Also your sumo SSB squats look for all the world just like squats to me…[/quote]
Lol well I’m not used to a wide stance really. Guess I should call them wide stance squats.
I can’t do the strap trick with my straps (Iron Mind Sew Easy)… though I tried. Once I have a job, I’ll pick up some of the head and tail straps.
fri 7/27
WG incline - index on rings
95x20, 135x15, 165x10, 185x10, 195x6 (oops), 155x14?
pull aparts
superset
HS BTN press - starting from ear height
4x10+
shrug - DOH with straps
4x15-20
DB rolling floor extensions/ reverse false grip EZ bar curl
cable pressdown/ cable curl
stretch
Wide grip inclines felt pretty awesome. Huge pec activation. Thought I could get 195x8 seeing as 185x10 wasn’t so bad, but that was not the case. It’s awesome not having this shoulder pain haunt my every move.
Reverse false grip EZ bar curls might be the only curl variation I actually enjoy. Seems to simultaneously work both sides of the forearm: brachioradialis area from the reverse curl and the grip muscles from clamping down with the false grip.
mon 7/30
squat to box - started at hole 3
135,225x8+, 315x5, 405x3, (belt) 455x2, (hole 2) 455x1, (rev avg) 495x3, (wraps) 545x3, (raw) 425x4
sumo dl
225,315,405x5, (belt) 495x3
stretch
Eh not a great day, though everything was smooth. Intended to do 3x3 at 495 but didn’t have the gas for it. I need to come up with a squat/dl variation cycle and start tracking PRs again. On the plus side, I hit all same reps I have been hitting but to a lower box.
Edit - now with video, 455x1 and 425x4:
tues 7/31
CG inclines
95x20, 135x13, 185x6, 205x5, (light band slingshot) blah, blah, blah, (raw) 215x3,3
band pull aparts
superset
t-bar row
90,135,180,225,270x10, 295x6, 225x25 TnG
DB curl to OHP
40,50x10
stretch a little
Messed around with the pull aparts and tried one that started overhead and finished behind the neck. That wasn’t a great idea I don’t think. Didn’t get zinged but my shoulder wasn’t feeling great for the rest of the session. Light band “slingshot” was a terrible idea… totally wrecked the groove. Reverse band is the only way to go for that I think. Other alternatives would be against mini bands or chains. Anyway, got 215x3 on video and it looks like I could stand to slow down the descent some. How does everything look?
Down set of t-bar rows almost killed me haha.
Pressing:
My reps on CG incline are always cleaner with a pause
[quote]spar4tee wrote:
My reps on CG incline are always cleaner with a pause[/quote]
Worth a try!
thurs 8/2
squat - high bar, close stance, oly shoes
135,225,315,315x10, (normal bar placement, belt) 365x15 PR
SLDL to blocks - 2 board height for blocks
135,225,315x10, (belt) 405x9
seated calf raise
superset-ish
Lot of manual labor today so I wasn’t really feeling it going in, but managed to get a PR with a little encouragement. Ditched the high-bar placement because my knees were starting to hurt for some reason… maybe I wasn’t sitting back enough. Went for SLDL to blocks to avoid 5 days of DOMS. The gym also got a seated calf raise machine so that’s nice.
Squat 365x15:
Block SLDL 405x9:
Awesome lifting!
Any reason for choosing SLDLs to blocks?
