DB walking lunge - weight per hand, steps total, straps
65,100,145x16ish
Rev hyper/sissy goblet squat
2x15+
stretch a little
Everyone else was gearing up so I threw on my little baby Z suit. Felt pretty good! I can probably get some more out of it with practice. Got some things in mind to try after seeing 2Scoops pull. Lost my grip and some skin on my right hand with 635. I think if it had held out a few more seconds I would have locked it out. Oh well, maybe it’s actually time to do some grip work.
great pulling on saturday. too bad your skin didn’t hold out on the 635, it was basically there. we had a great time. hope the trip back home goes well
[quote]2-SCOOPS wrote:
great pulling on saturday. too bad your skin didn’t hold out on the 635, it was basically there. we had a great time. hope the trip back home goes well[/quote]
Thanks! It was pretty brutal but now it’s over haha. I had a great time, too. Maybe we can do it all again someday.
SLDL to pins
135,225,315x10, 405x8 calf raise
superset
leg curl
Was going to do straight bar, reverse band work today but I forgot my chalk. Good thing though because surprise SSB PR! Wish I had video of that one but based on how smooth it was, I might be good for more. Upper back stayed pretty tight up to 495. Arch collapsed a little at 515 but it wasn’t bad at all. Wanted to do 3 reps at 475 but came out of the groove on the descent and was way out of position coming out of the hole.
Wasn’t expecting much today but the drive didn’t seem to destroy me as much as I was anticipating.
[quote]mmatt wrote:
Good to see you’re still going well. What’s your weight at now?[/quote]
It’s been 188 the past several times I’ve checked. I feel like it’s going to take an act of anabolics to add any appreciable meat. Or maybe just gotta try harder.
incline bench
95,135x10+, 165x10, 205x3, 225x1,1,2, (CG) 135x15ish band pull aparts
superset, mini and light, pull aparts and rotator work
DB incline
Cambered bar shrug
Light pull aparts with bench setup
bi/tri work
Today went much better than expected. My AC joint has been sore to the touch (from the SSB I think), but inclines did not irritate it at all. So the joint is sore but my shoulder doesn’t hurt! How does that happen? Actually, I don’t care. (sorta) Pain free baby.
sumo GM - to pins, navel height with sumo stance
135,225,315x10, (belt)405x5, 425x3, 445x2
squat - high bar, narrow stance, all the way down
135,225,315,365x10
stretch
Haven’t done straight bar sumo GMs all that much (if at all) and this was pretty awesome. Took my squat stance and went from there. Really seemed to get the ham/glute tie-in area which is probably good. Went for some deep squat reps for quad work and it was a good time. Not sure I’ve ever done more than 315 high bar so 365x10 is not bad. Wasn’t particularly hard and I think 405x10 could be done if it ever fit into my training.
Went for a 50 minute run with my woman. Felt ok but my hips were screaming by the end. It is so nasty outside… there were literal clouds of pollen blowing around.
[quote]Spock81 wrote:
You look like you have the strongest lower back ever. Why does it always stay perfectly straight?
FREAk. [/quote]
The secret is I don’t use enough weight to buckle my low back! Unless it’s a SSB GM, but even then it’s more mid back. My weak point on the straight bar sumo GMs is definitely my hips… slow off the pins just like I’m slow off the floor on sumo deads. But lots of hammy, glute, ab, and back work for a long time has helped with low back strength.
[quote]Spock81 wrote:
That gym looks so freakin’ awesome. I am jealous everytime I see vids from there.
Also, can I ask, what do you find has been most effective in strengthening your core??
kthanksbye[/quote]
I know I’m going to miss it
For core work I do your standard pulldown abs, decline/GHR situps, and standing ab wheel. I think the key is to flex at the hips and use your abs to maintain a neutral spine while using only your hip flexors to bend.
Standing ab wheel is pretty easy to progress to from kneeling ab wheel. Might make a video someday explaining the process.
[quote]grettiron wrote:
This guy lifts at Los Campeones and he finally posted this awesome squat, which I had the pleasure of filming.
685x2:
[/quote]
That’s a wicked video. I am a little bit terrified of that man.[/quote]
He probably has around a 500lb bench as well. Just massive and still only like 22 or something. Awesome intensity when he lifts as well, as you saw haha.
Couldn’t get in the mindset today. Super disgustingly humid and there was a serious thunderstorm about to roll through. Seeing as I had my bike I kept thinking about the darkening skies and emergency tornado warning instead of squats so I just cut it short and bailed.
This week is kind of going to be a wash I think. No prob, I’ll do what I can and hit it hard next week.
DB shrug
No money drill w/mini
Mini front raise
Stretch and more band work
Life is somewhat chaotic right now. Nothing is consistent and I haven’t been eating enough. BW is down to 183 after lifting, ~180 in the morning. Didn’t push it today but got some work in. External rotation and upper back is getting stronger. Front raises are getting stronger on the bad shoulder. Incline benching continues to not hurt at all. So even though strength and weight are down, it’s not all bad.
