Nice squatting! 405 for 5 looked pretty easy.
[quote]jakerz96 wrote:
Nice squatting! 405 for 5 looked pretty easy.
[/quote]
I’d be happier if it were 505x5.
fri 6/10
warm up: soft tissue work, LT traction
bench - LT pms
135x20, 185x10, 225x7, 275,305x3, 315x2,3, (pms off) 225x6, 185x12
inverted row - 4 sets against mini band, hold at top
superset
lateral raise/HS DY row - for rows: stretch at bottom, hold at top
4x10
cable flye/WG pullup/incline pushup
4 circuits
stretch
Pleasantly surprised by the benching. Hit the upright near lockout on last rep of 315x3. I think this is a consequence of setting up so close to the uprights so that I can unrack without a handoff. Still, something to work on. Band-less benching was great and I did not tweak anything. Inverted rows are key.
315x3:
[quote]grettiron wrote:
[quote]jakerz96 wrote:
Nice squatting! 405 for 5 looked pretty easy.
[/quote]
I’d be happier if it were 505x5.[/quote]
Well of course you would…
How to you set up your bands for the inverted rows? I’m assuming they are against bands?
[quote]jakerz96 wrote:
[quote]grettiron wrote:
[quote]jakerz96 wrote:
Nice squatting! 405 for 5 looked pretty easy.
[/quote]
I’d be happier if it were 505x5.[/quote]
Well of course you would…
How to you set up your bands for the inverted rows? I’m assuming they are against bands?[/quote]
Exact same way as with the PMS. It gets really tight at the top of the rep, so you have to squeeze with the back to pause at the top. It seems to hit smaller bench support muscles. Guess I could just set up a higher box for my feet and loop the band around my chest and thru a dumbbell on the floor or something.
[quote]grettiron wrote:
[quote]jakerz96 wrote:
[quote]grettiron wrote:
[quote]jakerz96 wrote:
Nice squatting! 405 for 5 looked pretty easy.
[/quote]
I’d be happier if it were 505x5.[/quote]
Well of course you would…
How to you set up your bands for the inverted rows? I’m assuming they are against bands?[/quote]
Exact same way as with the PMS. It gets really tight at the top of the rep, so you have to squeeze with the back to pause at the top. It seems to hit smaller bench support muscles. Guess I could just set up a higher box for my feet and loop the band around my chest and thru a dumbbell on the floor or something.[/quote]
Hmmmm… I am going to have to try this. Very intriguing. Seems like it would be awesome as you said to hit smaller bench support muscles as long as the shoulder stay retracted.
My training partner and I nixxed the haulings today in place of RDLs.
Mon 6/13
warm up: back raise, steep decline situp + hip extension, SLDL, STR band traction
squat - belt at 455
135,225,315x5, 365x3, 405,455x1, (rev AVG bands) 455,495,545x1, (wraps) 545,565x1
haulings - belt for 405 set
225x10, 315x6, 365x5, 405x3, 315x10
stretch
Squatting went well, very illuminating. 455 was smooth and I’m happy about that. Came forward on the unwrapped 545 rep… really need to focus on the cue “head back”. 565 was also pretty good but you can see I stalled a little… more “head back” maybe. Next week I will do the SSB box squats again. Haulings were good. I think I will alternate reverse band conventional deads and heavy haulings or maybe full-ROM haulings (RDLs standing on a box). 315 down set was mixed grip instead of straps and holy crap my back and abs were lit up. That pretty much cooked me so no pump work today.
565x1:
wed 6/15
warm up: traction, mil press, muscle snatch
clean and mil press
95,115,135x5, 155x3, 175x1, push press 175x3,10, mil press 135x8
pullup
BWx10, 45x5, add doubled mini 45x2x5, 70x3x3, 90x6
incline pushup
LT, LT+mini x10, AVGx3x10
cable row
superset
arm stuff
Pretty uneventful day. OHP day is the most boring.
fri 6/17
warm up: back raise, steep decline situps + hip extension, SLDL
RDL on box - belt at 405
135,225,315,365x5, 405x3, 455,495x1, (Rev AVG bands) 495,515x1
front squat to pins - belt at 275
135,185,225,275x5, 315x3
leg curl/extension
4x10
stretch
So RDLs on the box are awesome! The outside of my glutes and vastus lateralis were hit hard and everything felt great. Might have to fiddle with the setup a little more… couple guys commented that I had nothing in between a failed rep and crushing my feet. Might stack a few 100s to get high enough off the ground and then hopefully I can set the pins up at a good height. Vid of 495 is attached… you can see I snapped my back through a little too aggressively… that doesn’t usually happen I think I was too enthusiastic.
Funny story: last rep of 315 on the pin squats (huge improvement BTW) I lost upper back arch but still fought it up. Racked it and then let out my air and next thing I know it feels like I’m comfortably asleep and peacefully dreaming. I was actually on the floor out cold. Whoops. There’s a lesson in there somewhere.
RDL vid:
mon 6/20
warm up: LAX ball work, mil press, muscle snatch
bench
135x10, 185x7, 225x5, 245x1, (AVG PMS) 275x5, 305x3, 325,345,355,365x1, (PMS off) 225x8
inverted row - most sets against mini pms
superset
incline pushup - against bands
BW,LT,AVG,AVGx10
shrug
225,315,405,405x10+
cable fly/chinup/lateral raise circuit
4 sets
stretch
Great great bench day today. 245 was fine but I can definitely tell I need work off the chest. Luckily everything was awesome regarding the shoulders so I will keep working up with straight weight before throwing on the PMS. Band benching was super cool and hit 365 for a 30lb PR. Down set at 225 was excellent as well. Everything else was good.
365 vid:
That RDL on a box looks freaking scary!
Sometimes you just need a nap after squatting right? Was the lesson squat with a mattress behind you?
bench is looking good. is that a new elitefts average band? what do you figure you are getting out of the pms? i’m using a real old woody “average” band, i think, one of my lifting partners bought it years ago, but i’m figuring i’m getting maybe 20lbs?
[quote]2-SCOOPS wrote:
bench is looking good. is that a new elitefts average band? what do you figure you are getting out of the pms? i’m using a real old woody “average” band, i think, one of my lifting partners bought it years ago, but i’m figuring i’m getting maybe 20lbs?[/quote]
Well, “new” I guess yes but it’s one of the pair I use for all reverse band work. I’m probably getting 60-100 lbs out of it at the moment if I had to guess. That gap will certainly close with more straight weight work to hit the low end of the press. Not entirely sure tho so we’ll see what the future holds.
I wouldn’t consider my rehab to be over quite yet. So in a month or two if nothing else gets fucked up I can give you a better answer.
Getting so ridiculously tight to use the average band has worked wonders for my setup, I’ll give it that.
[quote]jakerz96 wrote:
That RDL on a box looks freaking scary!
Sometimes you just need a nap after squatting right? Was the lesson squat with a mattress behind you?[/quote]
Yeah no kidding. Glad I didn’t step off the back end of the box. Def gotta set up a better safety plan for next time. Hopefully it will have a lot of carryover to the conventional deads.
wed 6/22
warm up: back raise, steep decline situp + hip extension, SLDL, little hip flexor stretching
SSB squat to box - belt at 385
155,205,245,335x5, 385x2, 425x1, (wraps) 425x1, 455x1, (wraps off, no box) 335x7
SLDL
135,185,225x10, 315x6, (straps) 365x8, 315x10
random shit
stretch
Decent PR today. 455 was heavy and kind of cooked me. No reverse bands because the two power racks were taken by squatters and I was stuck with the squat rack. No big deal as the other two worked up to sets of 405x5 haha. I love my gym. SLDLs were great but I chose a bent bar so DOH limited the number of reps for the first set of 315.
fri 6/24
warm up: LAX ball work (lots), shrugs, cleans, muscle snatch, press
clean and press - from floor
95,115,135,155x5, 175,195x3, 205x1,1, 185x10 (argggh)
pullup
BW,45,70x5, 90x3, 115x2,2,2, 90x6
arm stuff
stretch
Why oh why do I hit a wall at 205? Must be all in my head. I forgot about mastering 195 because it’s been so long since I last did clean+press with a mission. 185x10 was a test of tenacity more than strength.
I’m going to be moving out to Minneapolis this summer for the next several years to finish up my cursed degree. On the one hand I’ll miss my current awesome gym, but on the other it looks like there will be an even more awesome gym in Mpls to replace it. Things might get a little inconsistent during the transition but I will do my best to make it work.
[quote]grettiron wrote:
fri 6/24
warm up: LAX ball work (lots), shrugs, cleans, muscle snatch, press
clean and press - from floor
95,115,135,155x5, 175,195x3, 205x1,1, 185x10 (argggh)
pullup
BW,45,70x5, 90x3, 115x2,2,2, 90x6
arm stuff
stretch
Why oh why do I hit a wall at 205? Must be all in my head. I forgot about mastering 195 because it’s been so long since I last did clean+press with a mission. 185x10 was a test of tenacity more than strength.
I’m going to be moving out to Minneapolis this summer for the next several years to finish up my cursed degree. On the one hand I’ll miss my current awesome gym, but on the other it looks like there will be an even more awesome gym in Mpls to replace it. Things might get a little inconsistent during the transition but I will do my best to make it work.[/quote]
hmmm i’m not sure how your east coast geography is but isu(ames, ia) is a relatively short 3 hrs straight south from minneapolis lol.
[quote]2-SCOOPS wrote:
[quote]grettiron wrote:
fri 6/24
warm up: LAX ball work (lots), shrugs, cleans, muscle snatch, press
clean and press - from floor
95,115,135,155x5, 175,195x3, 205x1,1, 185x10 (argggh)
pullup
BW,45,70x5, 90x3, 115x2,2,2, 90x6
arm stuff
stretch
Why oh why do I hit a wall at 205? Must be all in my head. I forgot about mastering 195 because it’s been so long since I last did clean+press with a mission. 185x10 was a test of tenacity more than strength.
I’m going to be moving out to Minneapolis this summer for the next several years to finish up my cursed degree. On the one hand I’ll miss my current awesome gym, but on the other it looks like there will be an even more awesome gym in Mpls to replace it. Things might get a little inconsistent during the transition but I will do my best to make it work.[/quote]
hmmm i’m not sure how your east coast geography is but isu(ames, ia) is a relatively short 3 hrs straight south from minneapolis lol. [/quote]
Oh yeah dude! I am definitely willing to make the trip down to lift with you guys.
sun 6/26
warm up: back raise, steep decline situp + hip extension, SLDL
RDL on box - belt at 455
135,225,315x5, 365,405x3, 455,495x1, (reverse AVG bands) 545,585x1
front squat - belt at 315
135,185,225,275,315x5, holds: 315,365,405
calf raise
superset
stretch
Pretty tired today so I opted for RDLs again as they are easier on the brain. Also wanted to see if last week’s 495 was just a fluke but it wasn’t. Gotta really focus on “head back” as the weight wants to pull me forward in the hole. 585 was awesome and that’s the most weight I’ve successfully had on the bar so far. Front squats were feeling good so I went for a PR at 315. The video makes it look a lot easier than it felt but maybe that’s a sign of better things to come. Holds were good and I think 365 will fall soon.
585x1:
315x5 (sorry I don’t know why it’s corrupted):
[quote]grettiron wrote:
[quote]2-SCOOPS wrote:
[quote]grettiron wrote:
fri 6/24
warm up: LAX ball work (lots), shrugs, cleans, muscle snatch, press
clean and press - from floor
95,115,135,155x5, 175,195x3, 205x1,1, 185x10 (argggh)
pullup
BW,45,70x5, 90x3, 115x2,2,2, 90x6
arm stuff
stretch
Why oh why do I hit a wall at 205? Must be all in my head. I forgot about mastering 195 because it’s been so long since I last did clean+press with a mission. 185x10 was a test of tenacity more than strength.
I’m going to be moving out to Minneapolis this summer for the next several years to finish up my cursed degree. On the one hand I’ll miss my current awesome gym, but on the other it looks like there will be an even more awesome gym in Mpls to replace it. Things might get a little inconsistent during the transition but I will do my best to make it work.[/quote]
hmmm i’m not sure how your east coast geography is but isu(ames, ia) is a relatively short 3 hrs straight south from minneapolis lol. [/quote]
Oh yeah dude! I am definitely willing to make the trip down to lift with you guys.
[/quote]
yea that would be awesome! i guarantee a good time lol