seated and reactive box jumps to biggest pylo box (didn’t eat shit this time lol)
yoke bar squat to box - wide stance
85,175,285x10, 315x5, 355,405x3, (Z suit, straps down) 405,445,445x3, (raw) 355x10+
deficit trap bar dead - 4.5" to 5" deficit, kinda extreme. last set T&G
245,335,425x10 calf raise
superset
rev hyper/sissy squat
3 sets
stretch
Decided to bring my suit in case I felt like trying it out. Luckily a geared powerlifter was there to help give some tips. It went fairly well although that suit is like a singlet compared to some other monster suits. Low back did not get nearly as worked this time. Ben the powerlifter suggested I try turning my feet in a little as they seemed turned too far out given my stance width. On the down set I tried this and holy crap instant, massive power boost to my hamstrings. It was AWESOME! I’ve never felt them move the weight like that before and it was amazing. Easy mode squatting. This is going to require some more investigation.
SSB low GM - low enough to lose back arch
155,245x10, 295x6 calf raise
superset
So tried going sorta heavy with the wider stance and it went pretty well. The box plus mat is the same as in my suited yoke bar video, and the same height i always use. Looks like with the wide stance even box +2 mats is parallel or below but black shorts on black walls makes it hard to see. Anyway, 535 was pretty good and I was probably good for more but held off. I want to try to build the wide stance because it seems like a lot more power is available. Hopefully I’ll get some carryover to the sumo deadlift as well. The real test will be squatting without the box to see if I have enough stopping power.
515,535x1:
425x6:
Also my shoulder seems to be doing well with extra rest. Probably try CG foam press again on Wednesday with lots of inverted rows thrown in.
Benching went ok. It got better. Worked with a guy that has a pretty good bench and a fantastic setup and he gave me some cues. The last set of 5 was crazy tight. I got super tight and then he pushed my shoulders down even more to get painfully tight. Everything but my shoulder hurt, which was really nice. Tried to get just as tight for doing band pull aparts on the bench. Really felt it in the back and lats… crazy. Gonna keep going with this an hopefully things will improve. I’m really grateful to several guys at the gym for their own pieces of advice. Thing look positive. Really really going to miss that place.
Anyway I may try to press again on Monday so I can help him and he can help me. Deads on Friday and I’m really looking forward to them.
DB walking lunge - DB weight per hand, steps total
80x16, 100x16, 125x16, 145x20 calf raise
superset
stretch
Deads were ok. 585 moved pretty well. Tried for another single but wasn’t feeling it. Tried to do a down set with straps at 515 but it was absolutely terrible starting from the bottom. Tried without straps and then decided to call it quits. Lunges were good.
Still have a nagging tightness up high on my right hammie that was giving me a lot of trouble on the warm ups. Going to get aggressive with daily rolling and stretching so it gets better.
warm up: rumble roll, inverted row, band pull aparts, band bicep curls
CGBP - to manpon, sinking all the way in
135,185x10,225x7, 275x3,3,3, (to chest) 225x7 inverted row or other band work
superset
shrug, pull aparts, face pulls, no-money drill w/mini, some arm stuff
stretch
Benching was not bad at all. Having someone push your shoulders under really helps a lot. Setup still needs work though, it was tight but not as tight as it could be. Probably going to have to switch exercises for next week… reverse band maybe? Maybe if I can get someone to bench with me.
Heavy reverse band squats with a group tomorrow. Ben is using it in support of his geared squat so I’m just going to tag along and see how it goes. Hamstring/groin is getting better but needs a little more work.
warm up: rumble/lax roll, kb swing, walking lunge, some prying
rev band squat - average + strong out of the mono, slack at top -300 in the hole
work sets, wrapped: 685x2, 775x1,1
SLDL - to two mats off the floor instead of pins
135,225,315,405x10 calf raise
superset
GHR/sissy squat
3 sets
stretch and floss with mini band
Never done reverse band squats like this before. It was fuckin crazy. I guess Ben is in the middle of a 3 week cycle that goes 2xStr, Str+avg, Str. He’s a geared lifter so it makes sense for him to try this out. He hit 845 for a few doubles in wraps and briefs while his competition squat is 804 I think. Anyway, I managed to keep my back tight and not dump anything forward. Really liking this wider stance so far.
SLDLs felt awesome, all glute and back. Flossing is a genius technique and it helped out my ham/adductor issue a lot. Also flossed upper and lower calves and that was also excellent.
incline bench - thumb length from smooth
95,135x10, 155x8, 185x7, 205x5, 225x3,3, 185x6.8, CG 135x15ish inverted row
superset
DB shrug
Monster mini pull aparts
Tate press?
Narrow swiss bar curls
No money drill with mini band
light stretch
Flossing for my right leg again
Shoulder is feeling better. I’ve been making a conscious effort to improve my posture and also avoid sleeping on my side. Incline benching was no problem but then again I asked for a lift off starting with 155. More pull aparts! And icing.
SSB wide Anderson squat
155,245x10, 295,335x5, 385,405x4 ,425x0
deficit trap bar deads - 5" deficit
245x4x10
Pretty drained today but the Anderson squats went fairly well. Tried standing up with 425 but my back couldn’t handle it and flexed like a cocktail shrimp. Didn’t bother to try again. Yoke bar probably would have been better, but it was in use.
I’ve been thinking of trying a Westside style template. My deadlift hasn’t moved and my squat (if it has increased at all) has only gone up maybe 10-20lbs. Lots and lots of people have had great success with Westside style training so maybe it’s time to try it out.
Also seriously considering single ply competition once I get a real job and can afford a set of gear.
warm up: rumble roll, band pull aparts, face pulls, etc
CG BP - to foam block
135,185x10, 225x7, 265x3, 295x0 (peer pressure), 275x2 inverted row - some against monster mini
superset
CB shrug
Monster mini pull aparts
Mini no-money drill
DB incline - stop short of lockout in the ROM
40x20, 50x15, 65,75x10+, 85x7 swiss bar curl
superset
more band work
stretching
Yeah should have added chains or something to make the exercise different. Tried to take a thumb-length from smooth grip but that was pretty uncomfortable so stuck with an index at smooth grip. Setup is getting better. If I can get my shoulders underneath my body enough there is no discomfort from the AC joint.
Last squat day at Los Campeones tomorrow. Pretty sad, actually. A lot of great people and great lifters go there. When I was younger I thought life was going to be great, but it turns out it’s just sad most of the time.
Last squat day at Los Campeones tomorrow. Pretty sad, actually. A lot of great people and great lifters go there. When I was younger I thought life was going to be great, but it turns out it’s just sad most of the time. [/quote]
Whoa man, that’s not good. Gotta focus on the positives, ie you got to lift with some great people for a while, not the negatives, ie you have to leave now. If you really feel that way you should definitely consider talking to a doc, or at least someone, about it.
Last squat day at Los Campeones tomorrow. Pretty sad, actually. A lot of great people and great lifters go there. When I was younger I thought life was going to be great, but it turns out it’s just sad most of the time. [/quote]
nOT TRUE DUDE!! Sure, life sucks sometimes (often), but it’s also pretty flippin’ great!! ALSO, lifting, for me anyway, makes life quite exciting. I think that non-lifter people must have the most boring existence ever, ha!
PLUS YOu SUPA STRONG SO CHIN UP N’ STUFF, mMKkaay?
Last squat day at Los Campeones tomorrow. Pretty sad, actually. A lot of great people and great lifters go there. When I was younger I thought life was going to be great, but it turns out it’s just sad most of the time. [/quote]
Whoa man, that’s not good. Gotta focus on the positives, ie you got to lift with some great people for a while, not the negatives, ie you have to leave now. If you really feel that way you should definitely consider talking to a doc, or at least someone, about it.
Feel better and keep killing it at the gym bro[/quote]
Hey thanks for this post. I thought about what you said and I do have a good friend to talk to. Actually I helped him through a similar situation a couple years ago so he knows what’s going on. Also, sometimes it helps to be reminded to stay positive.
Last squat day at Los Campeones tomorrow. Pretty sad, actually. A lot of great people and great lifters go there. When I was younger I thought life was going to be great, but it turns out it’s just sad most of the time. [/quote]
nOT TRUE DUDE!! Sure, life sucks sometimes (often), but it’s also pretty flippin’ great!! ALSO, lifting, for me anyway, makes life quite exciting. I think that non-lifter people must have the most boring existence ever, ha!
PLUS YOu SUPA STRONG SO CHIN UP N’ STUFF, mMKkaay?[/quote]
tues 5/15 - DIII day, even though I didn’t buy it yet
squat to box
135,225x10, 315x5, (belt) 405x5, 455x3, 495x1 (more like GM), (wraps) 545x0 (technical), 545x2 PR
SLDL - to floor
135,225,315x10, 405x8
leg curl/sissy squat
2x15
First time trying out the wider stance with straight bar, straight weight. On the 495 set, I was “reaching back” instead of sitting back so I stalled mid range while the load shifted back to my hamstrings. On the first 545 set, my hips shot up and back and I didn’t want to do another heavy GM so side spotters took it. Second set it all came together, and it wasn’t super hard either. So looks like I just need more technical practice. After having 775 on my back last week, 495 and 545 felt the same as 405 did haha.
Couldn’t easily find the right mats for SLDLs so I just did them to the floor. Tried to keep stiff legs all the way down but I’m just not that flexible so had to flex the knees in the last 1-2" of ROM. Coming off the floor, I’d extend the knees again and finish the rep as a SLDL. This was massively effective in working the hamstrings. We’ll see if they are wrecked in the next couple days or if this technique is just as good as mat SLDLs for working the hammies without a huge recovery penalty.
more pull aparts and rotator work
band and DB shrugs
DB curls
more band work
Really upping the upper back work volume. Things are feeling better and my shoulders are not bothering me as much. Things are feeling kind of loose in the right joint when setting up for inverted rows… almost like if I’m not using muscles to keep the joint tight, it flops around. Really really hope this is normal and I only notice it due to inflammation. Been working on behind-the-back flexibility during the day just casually and it is improving dramatically.
Deads tomorrow with some of the Iowa guys. Yeah Buddy!
