Today was a terrible day. Dumped 2 squats in one session… wtf I haven’t missed a squat in months, much less a pussy weight squat. Both dumped forward in the hole. First was at 405 on the way to 455. WTF. Then 455 felt like a ton so I did a down set at 405 again. Got 6, dumped the 7th in the same way. Worked up to 455 on the deads too. Felt like it was glued to the floor but pulled it anyway. Also, I forgot my chalk. Few things set me off more than forgetting some critical item.
So let me just say this: grettiron, I hate your fucking guts, you fucking pussy.
Since there is no need to be on this new program and I had such a terrible day today, I’m going back to my old routine. No lifting until Monday (if I feel great) or Wednesday (if I feel less than great).
The only good that came of today’s session was that my shin guards worked like a charm. Took my Kona freeriding shin guards and cut the knee off so it only covers the shins. Comfy and protective. The hole in my skin from last week has barely scabbed over… didn’t want to rip it off again.
Today was a terrible day. Dumped 2 squats in one session… wtf I haven’t missed a squat in months, much less a pussy weight squat. Both dumped forward in the hole. First was at 405 on the way to 455. WTF. Then 455 felt like a ton so I did a down set at 405 again. Got 6, dumped the 7th in the same way. Worked up to 455 on the deads too. Felt like it was glued to the floor but pulled it anyway. Also, I forgot my chalk. Few things set me off more than forgetting some critical item.
So let me just say this: grettiron, I hate your fucking guts, you fucking pussy.
Since there is no need to be on this new program and I had such a terrible day today, I’m going back to my old routine. No lifting until Monday (if I feel great) or Wednesday (if I feel less than great).
The only good that came of today’s session was that my shin guards worked like a charm. Took my Kona freeriding shin guards and cut the knee off so it only covers the shins. Comfy and protective. The hole in my skin from last week has barely scabbed over… didn’t want to rip it off again.[/quote]
Bad workouts suck, but keep your head up bro!!
You have the strength in there, and you know you do, it just wasn’t the right day, happens to all of us.
Today was a terrible day. Dumped 2 squats in one session… wtf I haven’t missed a squat in months, much less a pussy weight squat. Both dumped forward in the hole. First was at 405 on the way to 455. WTF. Then 455 felt like a ton so I did a down set at 405 again. Got 6, dumped the 7th in the same way. Worked up to 455 on the deads too. Felt like it was glued to the floor but pulled it anyway. Also, I forgot my chalk. Few things set me off more than forgetting some critical item.
So let me just say this: grettiron, I hate your fucking guts, you fucking pussy.
Since there is no need to be on this new program and I had such a terrible day today, I’m going back to my old routine. No lifting until Monday (if I feel great) or Wednesday (if I feel less than great).
The only good that came of today’s session was that my shin guards worked like a charm. Took my Kona freeriding shin guards and cut the knee off so it only covers the shins. Comfy and protective. The hole in my skin from last week has barely scabbed over… didn’t want to rip it off again.[/quote]
Bad workouts suck, but keep your head up bro!!
You have the strength in there, and you know you do, it just wasn’t the right day, happens to all of us. [/quote]
I’m back! The rest did do me good. Found some trigger points in what I think was my gluteus medius last night. That loosened up my back and legs a good deal. Lots of rolling and stretching the past couple days trying to get my back straightened out.
SSB squats were tough. My belt may have been one notch too tight because god damn it was painful to breathe towards the end of the last set. Also that exercise might be the reason my vastus lateralis have grown so much, judging by how they feel right now.
I think loosening up the glutes also woke them up because that’s a huge jump in SSB GM weight. Plus it felt like they were doing a LOT of work haha. Should be good for sumo deads I would think. Leg curls and extensions just for giggles.
Too much talking! He suckered me into it by asking about squats. It’s alright. Push presses were good. Was gonna do seated DB presses, but by the time I got there that was sounding like a pretty weak main exercise. Regular old chinups I haven’t done in a long time. Not bad, but they make my wrists a little uncomfy. Dips were good, WG pullups were good.
Vid (nothing special but I have way too many squat videos and not enough of anything else):
warm up: back raises, decline situps, DB swings, leg swings, ab/adductor machine
sumo dl - working sets
405x3, 455x5
stretch
Little bit of a time crunch today. Also went much earlier than usual. Due to that and pulling sumo for the first time in a while, I just took it easy. Next time I’ll go for some PRs.
warm up: back raises, decline situps, mil press, muscle snatch
incline bench - working sets
185x5, 185x9+1 (9 is PR +3 reps), 135x15 cable row - wide, neutral grip
STACKx10,12,15
band pushups
AVGx10, STRx10,10 reverse grip hang row
275x10,10, 225x20
curls/pressdowns
4 sets
Pretty sweet lifting day today. Probably could have done 185x10 without racking it, but I played it safe. I’d rather cut it short than miss a lift. Inclines are one of my worst lifts and that felt pretty smooth, so I’m happy about that. Wide grip cable rows were nice… I let the shoulders come forward on each rep. Band pushups were good. Reverse grip rows were awesome! Really felt my back working and they were easy as pie to boot. Kind of held back because I don’t want to mess up squatting on Wednesday (even though hang rows are easier on my lower back).
Tried to do the curls with a supine grip but it still hurts my elbows. Switched to a hammer grip and it was good. Pressdowns were good.
warm up: back raises, decline situps, leg swings, ab/adductor macine (forgot DB swings. curses)
squat - working sets
405x3,3,8 (PR +1 rep), 315x10 (felt like shit)
GM
135,185,225,275,315x10
45deg back raise
25x10, 45x2x10, 100x10
So it seems I have forgotten how to squat! More straight-bar GMs should help. Also I think the DB swings do help loosen up the upper hammies so I can’t forget those next time. Back raises felt pretty good actually… will definitely be doing more of those.
Chest was pretty tight from benching on Monday, which made it hard to get into position with my normal grip width. Had to go wider and my wrists still hurt. More stretching on off days is in order.
DB walking lunge - weight total
240x2xGYM LENGTH (little more than 20 steps)
back raise and decline situps
45x10, 100x2x10
stretch
Moved my stance in a little bit with sumo deads and got a lot more leg involvement. Hopefully I can use the strength I’ve been building with squats this way. 475x8 gives me an E1RM of 590… that’s a long way away of course, but I may be on track for a 585 pull this year.
Walking lunges were not so bad. Back raises and situps were good and getting better. The back raises really helped my back last week after squatting so that’s nice.
[quote]Gmoore17 wrote:
Holy shit dude, strong pulling. I’ve been thinkin about switching to sumo deads, see how I like them.[/quote]
Give 'em a shot! I think if you have a certain body type you’ll be able to pull a lot more weight sumo. Even if you’re not built for it there is still a benefit to training both stances, I think.
EZ lying tricep extensions - lying on floor EZ curl
worked up to heavy set of 5 for each
stretch
Tweaked something in my right shoulder. Definitely should have done another circuit or two of warm-ups, idiot. 255x6 ties my previous PR. Not bad, but far from good.
Incline presses don’t hurt anymore so I will be pushing those hard.
BW was 185 after lifting.
Edit: also hit my hand with a large hammer today (accidentally). This did not affect lifting but it sure hurts now.
warm up: 2x back raise, decline situps, DB swings, leg swings, ab/adductor machine
squat - working sets
435x3, 445x4, 455x1 (shit), 315x10 (deep), 225x5 (high-bar, way deep, paused)
SSB GM
155x10, 245x8
Out of time.
So 445 was ok, but 455 just wasn’t going to happen for reps. My left adductor and leg pretty much seized up on me. It felt funny working yesterday. On the 315 down set I noticed that my left foot was not pronating like it usually does. Fixing that loosened things up but it was too late.
I really should have stretched during the day today. Not cool. I think it’s time to knock the squat weights way back and start working my way back up again.
Luckily, some foam rolling at home loosened things up immensely. I was pretty upset about the squatting, but what are you going to do. I gotta get my lazy ass out of bed earlier and just fucking stretch.
warm up: 2x back raise, decline situps, mil press, muscle snatch, AVG shoulder traction
mil press - working sets
175x1, 185x1 (PR +10 lbs - cake), 135x12 (PR +4 reps - icing) pull up
115x1, 135x.9 (I’m counting it as 1), drop set: 90x6, 45x6
dip
BWx30 (PR +5 reps) WG pullup
BWx15
lying EZ extension/hang EZ curl
10,10,15/20
I knew the BW press was going to happen today and it did! Finally. Next milestone: 225. 135x12 felt great. Pullups were ok… the 135 set might have been a full rep but I didn’t point the camera high enough to tell. Dips and WG pullups were excellent. The extension/curl superset was very excellent. I just kept repeating the bodybuilder mantra: “growth is on the other side of the pain.” Haha great pump.
Vid:
Also, wrote down a morning/night stretching routine to fix my body. Turns out my ab/adductors both tightened way the hell up on me. Back felt much better after this morning’s sesh.
Morning:
Foam roll everything
Split stance adductor mobs
Glute mobs
Calf stretch
Hip flexor stretch
Quad stretch
Seated abductor mobs
Night:
Foam roll + LAX ball + stick
Band hip flexor stretch
Band hammy stretch
Band shoulder traction
