[quote]grettiron wrote:
sumo dl - belt at 405, didn’t want to risk anything
225,315,365x5, 405,455x3, 495x4x2
[/quote]
[quote]grettiron wrote:
I think I’m going through a weak spell. It’s pretty disheartening. Might try 3x3, 1xAMRAP with my heavy work (straight weight prolly) and shoot for 5 on the last set. If it’s not possible maybe that weight was too heavy for the moment. Or maybe I should do more singles. Who knows.[/quote]
I hate it when that happens, but highs and lows seem to be part of training. When this has happened to me recently I’ve been fighting the urge to jump into something completely different to try to break out of the rut, when I did this in the past I just ended up spinning my wheels and going nowhere.
Anyways my two cents is to stick to what has worked for you rather than trying to shift to something radically different. Rest, push when you can and your lifts will pick up before you know it.
[quote]Astar wrote:
[quote]grettiron wrote:
I think I’m going through a weak spell. It’s pretty disheartening. Might try 3x3, 1xAMRAP with my heavy work (straight weight prolly) and shoot for 5 on the last set. If it’s not possible maybe that weight was too heavy for the moment. Or maybe I should do more singles. Who knows.[/quote]
I hate it when that happens, but highs and lows seem to be part of training. When this has happened to me recently I’ve been fighting the urge to jump into something completely different to try to break out of the rut, when I did this in the past I just ended up spinning my wheels and going nowhere.
Anyways my two cents is to stick to what has worked for you rather than trying to shift to something radically different. Rest, push when you can and your lifts will pick up before you know it.[/quote]
Yeah I hear ya. Things may be on the upswing but you’re probably right about spinning my wheels. I’ll just stick with it and try to ride it out.
[quote]AquaCruzer wrote:
[quote]grettiron wrote:
sumo dl - belt at 405, didn’t want to risk anything
225,315,365x5, 405,455x3, 495x4x2
[/quote]
[/quote]
lol read more closely, grasshopper. My ninja editing skills have prevailed.
Fri 3/25
warm up: mini band stuff, muscle snatch, external rotations
pin OHP
95,115,135,155x5, 175x5x2
chinup
BW,45,70x5, 90x5x3
bench
95x20, 115x15, 135,155x10, 185x10,10,6+2
rickshaw walks - round trips, i.e. down, turn around, come back. no straps
225,315,405,495,405
cable flye/incline pushup
4 sets
lateral raise/inverted row
3 sets
stretch
Wasn’t firing on all cylinders today. First 2 sets @175 were a mess but then I managed to pull it together and the rest were smooth. Benching was ok… got a lot of upper back activation on like 2 sets… need to figure that one out more. Rickshaw walks were pretty fun. The hard part was holding onto those smooth handles. Poor hands are not happy. When the snow and ice finish melting outside I’ll break out the proper farmer walk handles.
[quote]grettiron wrote:
[quote]jakerz96 wrote:
Holy crap 405x455x3! That has to be some kind of record![/quote]
I have no idea what you’re talking about. And neither will anyone else, because you didn’t quote me! Muahahahaha[/quote]
Muahahahahahahahaha!
So much for ninja editing skills.
mon 3/28
warm up: mini band stuff, muscle snatch, GM
hang clean and press - hook grip thru 3rd work set
95,135x5, 155,165x3, 185x5x3
pullup
BW,45x5, 70,90x3, 100x5x3
seated DB OHP
40,55,65x10, 75x6, 60x13
NG chinup
BWx4x10, BWx20
DB curl/OH extension
3x10
stretch
Great day today. Tried hook grip and it was fine until my thumbs began to hurt too much. Gotta practice now while the weight is still light. Back was not an issue during the clean so I think it’s making progress. Did some low back traction from both directions after stretching and damn does that feel good. BW seems to be hovering just under 180.
wed 3/30
squat to box - belt at 405
135,225,315x5, 365x3, 405x1, 455x1, wraps, 405x1, 455x1, 475x1
conv dl - DOH no belt
245x10, 335x5x10
random shit
IDK free squatting seems to be easier than squatting to box. Box takes away my rebound… but helps me learn depth with the wraps. Guess I have to decide if I want to really push a wrapped squat. Maybe I’ll shoot for 505 raw by summer and then reevaluate.
[quote]grettiron wrote:
wed 3/30
squat to box - belt at 405
135,225,315x5, 365x3, 405x1, 455x1, wraps, 405x1, 455x1, 475x1
conv dl - DOH no belt
245x10, 335x5x10
random shit
IDK free squatting seems to be easier than squatting to box. Box takes away my rebound… but helps me learn depth with the wraps. Guess I have to decide if I want to really push a wrapped squat. Maybe I’ll shoot for 505 raw by summer and then reevaluate. [/quote]
I’ll see your 505 by summer and raise you a 515 by summer. I haven’t free squatted in awhile though…
[quote]grettiron wrote:
wed 3/30
squat to box - belt at 405
135,225,315x5, 365x3, 405x1, 455x1, wraps, 405x1, 455x1, 475x1
conv dl - DOH no belt
245x10, 335x5x10
random shit
IDK free squatting seems to be easier than squatting to box. Box takes away my rebound… but helps me learn depth with the wraps. Guess I have to decide if I want to really push a wrapped squat. Maybe I’ll shoot for 505 raw by summer and then reevaluate. [/quote]
squatting to a box and just touching it, is a lot harder than free squatting. it really forces you to stay very tight and controlled on the way down and forces you to stop so you don’t crash on the box, free squatting much easier.
[quote]2-SCOOPS wrote:
[quote]grettiron wrote:
wed 3/30
squat to box - belt at 405
135,225,315x5, 365x3, 405x1, 455x1, wraps, 405x1, 455x1, 475x1
conv dl - DOH no belt
245x10, 335x5x10
random shit
IDK free squatting seems to be easier than squatting to box. Box takes away my rebound… but helps me learn depth with the wraps. Guess I have to decide if I want to really push a wrapped squat. Maybe I’ll shoot for 505 raw by summer and then reevaluate. [/quote]
squatting to a box and just touching it, is a lot harder than free squatting. it really forces you to stay very tight and controlled on the way down and forces you to stop so you don’t crash on the box, free squatting much easier.[/quote]
Making it harder is probably good. Can’t argue with the results you’ve been getting… I’ll give it some time then.
[quote]jakerz96 wrote:
[quote]grettiron wrote:
wed 3/30
squat to box - belt at 405
135,225,315x5, 365x3, 405x1, 455x1, wraps, 405x1, 455x1, 475x1
conv dl - DOH no belt
245x10, 335x5x10
random shit
IDK free squatting seems to be easier than squatting to box. Box takes away my rebound… but helps me learn depth with the wraps. Guess I have to decide if I want to really push a wrapped squat. Maybe I’ll shoot for 505 raw by summer and then reevaluate. [/quote]
I’ll see your 505 by summer and raise you a 515 by summer. I haven’t free squatted in awhile though…[/quote]
Shit, I better get crackin’ then!
fri 4/1
warm up: mini band stuff, DB external rotations
bench - doubled mini band around upper arms, see vid
95x20,135,155x10, 185,205x6, 225x5, 245,255x3, 265x2, 275x1,1, 225x7
HS DY row
superset
RG push press
95,115x10, 135x5x10
Rickshaw walks - down and back, not stopping
225,315,405,495,405,405
cable flye/incline pushup
4 sets
lateral raise/rear delt flye
2 sets
stretch
OMFG it worked!!! Zero pain, everything felt great! It’s the magic mini band. Upper back and pecs seem to have taken the load instead of my shoulders. I’m so happy. Who knows what it takes off the bottom… but I don’t really care either. Just keep pushing the weight and someday I’ll take the band away. Rickshaw walks were awesome as usual. The snow almost melted but then we got some more today so the real farmer walks will have to wait a little longer. Grip seems to be improving and upper back got worked.
Vid:
mon 4/4
warm up: mini band stuff, DB rotations, muscle snatch
hang clean and press - hook grip until last set. 0.5 means clean only
95x2x5, 115,135,155,175,195x3, 205x0.5,1, 215x3x0.5, 175x7
pullup
BW,25x10, 45x5, 70,90x3, 110x5x3, 70x10
seat DB OHP
45,55,65x10, 75x6,5, 65x12
inverted row - against mini band
superset, 10 reps
pushdown/DB curl
3x10
stretch, back traction
Decided to see where I was with C&P weights… odd that I can hit 195x3 but couldn’t get 215. Oh well, not very concerned. Hook grip is tough on the thumbs for sure. Might try clean and jerk next Monday as I’ll be at school and able to use bumper plates. Ya know, just in case. Everything else was good. Back traction is so amazingly awesome!
205x1:
175x7:
Your band around the arms (poor man’s slingshot) is interesting. Lately, I’ve had some kind of wierd tension in my left shoulder, so I may have to try this. I was just going to do reverse band for a little while, but I will try this.
[quote]jakerz96 wrote:
Your band around the arms (poor man’s slingshot) is interesting. Lately, I’ve had some kind of wierd tension in my left shoulder, so I may have to try this. I was just going to do reverse band for a little while, but I will try this.[/quote]
Maybe it will help!
4/6
warm up: lower usual
sumo dl - belt at 445
245,335,385x5, 445,495,515x1, 535x0
front squat - cleaned from the floor, no belt
135x2x5, 185x2x5, 225x2x5
squat - so i don’t forget how to squat
135,185,225x10
leg press/calf raise
2x20
So it’s April and apparently I’ve only gotten weaker so far. How shitty. Should have stopped at 515. It was smooth and it would have been a more positive ending than a 535 miss. Clean and front squat was kind of fun but I was still depressed from deads. Also, I have a headache. Hopefully this is just yet another shitty day but something tells me that’s not the case.
Maybe it’s time to break out the diet spreadsheets again and start stuffing my fucking face. God I hate food.
But food is good and it makes you squat more…
[quote]jakerz96 wrote:
But food is good and it makes you squat more…[/quote]
Yes, it’s true. Just gotta nut up.