Thanks guys. My erectors are feeling it today, that’s for sure.
thurs 2/9
warm up: rumble roller, band facepulls and traction, cuban press
log press - clean every rep
95x10, 145x5, 165x3, 195x1,1,1, 165x6,7,7
HS shoulder press - against doubled minis
4 or 5 sets
HS low row
superset
bicep and rotator work
stretch
The log was not bad! Definitely challenging. Felt pretty good in the shoulder girdle after log pressing. Hammer strength work because both of us wanted to avoid any further erector involvement (gotta get recovered for squats on Saturday).
sat 2/11
warm up: rumble and LAX roll, KB swings, donkey calf raise/stretch, walking lunge
GCB free squat
155,205,295,335x5, (belt) 385,425x2, 475x1, 495x0, 475x1, 425x5,5
DB walking lunge - steps total. 10 is about the length of floor we had available
65,85,100x20, 125x10,10
GHR/sissy squat
3x10+
light farmers
4 round trips
stretch
Had my depth called to try and avoid going too deep. On 495 one of the guys said I kept going another 3 inches after he called “up” but I guess that was due to inertia because I thought I reversed immediately. The problem is I’m descending too fast and am approaching the hole way too fast. Tried to slow it down a lot on the 425 sets and they felt way better.
Walking lunges were great. Wanted to avoid heavy back involvement in the acc work. My training partner is insane but so am I so we really feed off each other’s misery.
mon 2/13
warm up: rumble roll, band face pulls, clean, press, cuban press
CG bench index touching the edge of smooth
135x15, 185x10, 225x5, 255x3, 275x2,2,2, 185x14
HS incline press - against doubled minis
4x10, 1x15
chest supported t-bar row - wide grip
4x10, 1x20
little tri and rotator work
stretch
Tried close-gripping it and things went fairly well. Used a false grip to ease wrist pressure. As usual, all reps rocket off the chest but stall near lockout.
I was hoping to see the uneven lockout strength problem re-appear with the HS incline but things were pretty even. I’ll have to try the HS shoulder press again sometime to see if there is still a lockout strength mismatch.
tues 2/14
warm up: none haha
power cleans - each rep from the floor
135x5,5, 155x5, 185x13, 225x5, 245x0
sumo SSB deads
155,245x10, (belt) 335x10, 385x4, 425x2, conventional: 335x5
reverse hyper/GHR situps
3x10+
stretch
Good day! Tried the conventional stance after the sumo stance and it was pretty brutal. It might give me a better idea of what my conventional pull should look like though. We might stick with power cleans and SSB lifts for non-pull weeks. My right wrist is stillll injured but at least the elbow is healing up.
SSB lift 425x2:
I’m indebted to you for coming up with the SSB deads. Am I the only one that finds myself having no idea what to do with my arms/hands during the lift?
[quote]AquaCruzer wrote:
I’m indebted to you for coming up with the SSB deads. Am I the only one that finds myself having no idea what to do with my arms/hands during the lift?[/quote]
Well on the way down I think they should be tracking your imaginary bar path. On the way up…?? I’m trying not to flail my limbs and make the lift look even more ridiculous.
2/16
warm up: rumble roll, band traction
bench - against doubled monster mini’s
45x5, 95x10x3
axle press - from the rack
90x10, 140x2x8, 160x5, 190x5,6,6
shoulder raises, bicep work, rotator work, band face pulls
Speed bench, but easy speed bench. Felt really really good. Hopefully some big squatting happens tomorrow.
2/17
warm up: lower usual
squat
135,225,275,315x5, 405,455x1, 495,455x0 (fuuuuck)
SSB squat
265x10, 355x5, 405x3, 405+40CHx1, 405x3
stretch
Yeahhhhh… I am fried. We need to train a little smarter especially considering how much we push each other.
2/20
warm up: rumble roll, clean, cuban press, press
OHP
135x10,155x3,3, 165x3, 185x1, some leg drive 185x2,2
Done. Really short on time today. We had a strongman pressing with us. He did 315x1 and my training partner did 245x1. I’ve never before been ashamed of my pressing weakness but today I was ashamed. Feels bad man.
There’s always something to work on. I’d definitely say that your squatting and pulling hold up quite well, must be feel good lol
Don’t cry, precious, Zyzz and I are watching over you.
Oh wow thanks for the support guys! Yeah a little weepy yesterday… maybe I should get more vit D before the seasonal affective disorder gets to me.
2/21
warm up: rumble roll, KB swing, GHR situps, walking lunge, SLDL
deficit sumo deads - 4-5" deficit. bar at the top of my chucks
225,315x5, 405x2, (belt) 455x2, 455+1CHx1, 455+3CHx1, 455+4CHx0, 455+3CHx1, 455+2CHx1
front squat
135,185x10, 225x7?, 275x4,6, 225x10
sissy goblet squat
55,100x15, 125x22+
GHR
BWx10,10,15
Gahhhhh terrible headache if standing. no stretching, just crawling from resting spot to resting spot.
Made up for Friday, today. Deficit deads were unreal. That +4 chain attempt got to about the knees and then just stopped. Ridiculous. Tried a mixed, false grip and it was pretty excellent… just have to be careful about the over-hand getting opened up if it sticks to my leg. Front squats were miserable but maybe that’s a sign we should do more. Sissy squats and GHR madness were the nails in the coffin.
thurs 2/23
warm up: rumble roll, bunch of band facepulls, curls, stretches
bench
135x15, 185x10, 225x5, 225+1CHx1, 225+2CHx5x1
HS OHP - against doubled monster mini
90x7,3, 50x10,10,11, 0x10
HS low row
superset
arm and shoulder work
stretch
Maaaan those chains are nuts. My lockout is so slow but at least I’m able to grind 'em out. More lockout work! Absolutely drained yesterday from tuesday session but seemed to recover enough for today. My overhead pressing is so so weak. IDK if it needs to be strong but it definitely can’t be this weak.
sat 2/25
warm up: rumble roll, KB swing, lunge, GHR situps, donkey calf raise
squat
135,225,315x5, (to box) 405x2, (belt) 465,475x1, 495x0 sheeeit, 425+1CHx1 toast
reverse hyper - try to pause at top
3x15
GM to pins - proper height this time
135,225x10, 315x3x10
vertical leg press
4x15
stretch
Back wasn’t fully recovered from deads on Tuesday. New plan: week of chains, week of bands, week of straight weight, 3 heavy sets per session for squat and dead (MAX 4). Attempting heavy and high volume is absolutely killing my recovery and my partner’s as well.
Reverse hypers felt pretty good, GMs felt really really good. Kept 'em light so as not to tax the back too much. Old-school leg press for a little more easy work (trying to forget about the squatting).
I seem to be developing something like carpal tunnel syndrome in my wrists because they just aren’t getting better. Ordered some wrist rests for my keyboard and mouse so hopefully that helps establish more ergonomic computer habits. It’s mostly my right wrist but the left is getting tender now, too. Had to use a false grip on the squat bar because it just hurt too much even with wrist wraps.
Hope the wrists improve.
What exactly is ‘proper height’ for the GMs?
[quote]AquaCruzer wrote:
Hope the wrists improve.
What exactly is ‘proper height’ for the GMs?[/quote]
Bar at navel height on the pins is what I meant by proper. That loads up the hammies really hard but it’s not so deep that you make depth by rounding your back. I’m not willing to round my spine on a glute/hammy exercise. But I did pin GMs in a different rack last time where the holes were not a good height and I did them a little higher than this.
mon 2/27
warm up: rumble roll, clean, press, cuban press, band face pull, little band stretching
bench - LT is doubled light band. these were lifting up the 125lb anchors so maybe +200 or so at the top
95x20, 135x15, 185x10, 95+LTx5, 135+LTx3,3,3,4
incline DB bench
55,75x10, 85x5+
out of time
Crunched for time again today. Band benching was ridiculous but I kind of got the hang of it by the last set… really used my leg drive well for that one. These will definitely help the lockout haha.
For squatting we’re going to try 3x10 for work sets one week and 3x1 or 2 the other, then just alternate. This, in addition to the different bars and overloading, should help prevent burning out.
tues 2/28
warm up: rumble roll, KB swing, GHR situps, donkey calf raise
power clean - every rep from the floor
135x2x5, 185x5, 225x5,5,6,6,10 PR
SSB GM
155x10, 245x8, 295x5, 245x10
2 sets each of:
reverse hyper
leg extension
leg curl
Dragon flag
stretch
Pretty good day today. Not sure I’ve ever clean 225x5 before, let alone 225x10, so that was pretty awesome. SSB GMs were absolutely brutal. My mid back needs a lot more work!
You may have stumbled upon a great idea with all the creative use of suspended and SSB work. I doubt 2 or 3 weeks of it has done much for my pull, but for some reason my most recent pulling session went unusually well.
