[quote]jakerz96 wrote:
Oh geez… Gotta pick your spotters based on their deadlifts!
I’ve dumped the bar the other way once, but never on the neck. On a PR attempt one time my wrists just sort of buckled and I dumped 275 right onto my ribs.
Yeah when are you gonna come to the humble Ames, IA weightclub?
Oh and Scoops, since when is the PMS a raw bench?[/quote]
See you guys sometime late August!
fri 7/29
warm up: foam/LAX roll, back raise, lunges, SLDL (forgot decline situps + hip extension)
squat
(to box) 135,225x5, 315,365x3, 405x2, (no box) 455x0, (REV AVG, to box) 455x3,3
leg press - narrow, low stance
4x10
ab/adductor machine
superset
stretch like whoa
Right adductor is injured. Not happy about missing 455 but eh. Blew way past parallel and pretty much fucked the whole thing up. I was trying to take a slightly wider stance but I think with busted adductors that was kind of counter-productive. Moved it in to a shoulder-width stance for the reverse band sets and that felt a lot better.
Today just wasn’t a great day, that’s all.
Scoops squats the same day as my ME lower, so yeah we squat the same day (Wednesday).
mon 8/1
warm up: LAX ball work, shrug, clean, snatch, press, stretch
clean & press
95,115,1135x5, 155,175,195x3, 205x2,1
pullup
BWx2x10, 45,70x5, 90,100x3, 115x2, 125x1, 135x1
power snatch
95,115,135,135x5, 145,155x1
pullup
BWx10 superset
arm stuff
stretch
C&P was ok. Pullups were really good today and 135 was super smooth. Might even have a weight PR in me in the future… that would be cool. Snatches were fun and although my form probably isn’t anything to write home about, they are pretty fast and smooth. 155 was fairly easy but I’m not sure I should be pushing this lift without bumper plates and a platform.
[quote]jakerz96 wrote:
Scoops squats the same day as my ME lower, so yeah we squat the same day (Wednesday).[/quote]
Alright, noted.
[quote]grettiron wrote:
155 was fairly easy but I’m not sure I should be pushing this lift without bumper plates and a platform.[/quote]
We gots the bumpers and a platform!
Nice pull-ups!
[quote]grettiron wrote:
[quote]jakerz96 wrote:
Scoops squats the same day as my ME lower, so yeah we squat the same day (Wednesday).[/quote]
Alright, noted.[/quote]
and there is normally some kind of food buffet to follow, so i hope you’re ready to put your diet aside if you come down haha.
Nice work in here bud! Keep it up.
[quote]2-SCOOPS wrote:
[quote]grettiron wrote:
[quote]jakerz96 wrote:
Scoops squats the same day as my ME lower, so yeah we squat the same day (Wednesday).[/quote]
Alright, noted.[/quote]
and there is normally some kind of food buffet to follow, so i hope you’re ready to put your diet aside if you come down haha.[/quote]
It’s more or less a staple in the ISU Weight Club Method
Oh man, all you can eat buffet!? Sounds excellent! 190 here I come haha
wed 8/3
warm up: foam/LAX roll, back raise, steep decline situp + hip extension, DB swing, walking lunge, SLDL
RDL on box
135,225,315,365x5, 405x3, 455x1,3, (Rev AVG) 495,545x3, 585x1
front squat
135,185,225,275x5, 315x1 (whoops)
leg extension/curl/calf raise
3x10
stretch
585 was super smooth and almost fast, so I’ll call that a technical PR. Next time I will try to rep that and get over 600 for a single. 315 front squat was maybe the fastest single I’ve ever done, but then blew way past parallel again on the second rep. Oops. Didn’t bother to try again.
[quote]pbclax1 wrote:
Nice work in here bud! Keep it up.[/quote]
TY! Gotta keep on keepin’ on.
fri 8/5
warm up: LAX rolling, inverted row, bench, AVG traction, internal rotator stretch
bench
135,185x10, 225x5, 245x3, 265x1,1, (AVG PMS) 275x10, 315x4,3, 225x5 (cooked)
inverted row
superset, pause at top
incline bench
135x5x10
NG cable row
supersetx10
stretch
Benching wasn’t great. I was a little gun-shy on the last two pms sets, might have been able to get an extra rep or two. Set up a little differently for incline benching and it didn’t hurt at all. Really absolutely destroyed the upper chest which has never really happened before. Might alternate incline and flat bench if I can stay pain free.
mon 8/8
warm up: LAX and foam roll, back raise, steep decline situp + hip extension, DB swing, long stride walking lunge
SSB squat
155,245,335x5, 385x1, 425x.6, (Rev AVG) 425,475x1, (wraps), 515x1, 545x0,0 (shoulda done 535), (belt only) 335x7
SLDL
135,225,315x10, 405x5
leg press calf raise
superset
close-stance leg press
4x15+
stretch
First set of 425 I bailed out (hands on knees) just before my upper back rounded. I would have finished the lift if I let the back round I think. Also, should have taken 535 instead of 545 and I think I would have gotten those too. Oh well. It was the last squat day at that gym so guess I kinda wanted something good.
Decided to go for a SLDL PR and nailed it. Also did some close stance leg press to hit the quads. I feel like I need more direct quad work.
SLDL, 405x5:
wed 8/10
warm up: LAX ball rolling, back raise, shrug, clean, press, snatch
clean and press
95,115,135,155x5, 175,195x3, 215x1 (eff yeah), 225x0
pul up
BWx2x10, 45x2x5, 70x5, 90x3, 115x3, 140x.9, 140x1
snatch
95,115,135,155x3
chinup
BWx10, 45x3x10
arm stuff
stretch
Finally got 215! Although not totally happy as it looked a little too much like a jerk for a push press. Couldn’t even clean 225 so might focus on getting reps at 195-215 and then dropping the push press and push the weight with cleans. I have turf toe on the middle two toes of my right foot and that’s inhibiting the clean and catch somewhat. Might switch to oly shoes for this day. First rep of 140 didn’t look quite like it made it, but the second one did with a kick at the top. Just keep pushing the weight and cleaning up my form as I go.
thurs 8/11
warm up: LAX and foam roll, steep decline situp + hip extension, back raise, walking lunge, DB swing, SLDL, ab/adductor machine (damn)
sumo dl
225,315x5, 405x3, 455x1, (belt) 495x1, 455x1
walking lunge - DB weight per hand, one trip is like 18-20 steps
60,80,100,120,130
leg press - close stance
3x10++
stretch
Hips need more TLC during the week to keep up with sumo. Walking lunges were not as hard as I remember. Last day at my gym, kind of sad. A lot of great people lift there and I will miss them. Also tried a 515 pull but it felt like I was going to throw up just getting down to the bar. Kinda put me off hope that doesn’t happen again.
Good luck with your move and hopefully it will give the adductor some time to heal up.
[quote]theuofh wrote:
Good luck with your move and hopefully it will give the adductor some time to heal up. [/quote]
Thanks. Unfortunately I destroyed my right shoulder this weekend somehow so that has to heal, too. I hope nothing is torn.
wed 8/17
warm up: traction, bench with bar
incline bench
95,135x10, 155,175x5, 195,205x3, 225x1, 135x20 (whoa)
inverted row - explosive contraction and hold at the top
superset, some sets against mini pms
HS incline press - TUT style, no lockout no bounce/rest at bottom
4x10
CSR - chest supported row
4x10
cable flye/ rear delt fly
4x10
muscle snatch and press with just the bar and then stretch
So the 14hrs in the car yesterday gave me time to stretch and dig at things with my LAX ball. It also murdered my back so today going well was far from certain. Things definitely have loosened up in the right shoulder. As far as I can tell, one muscle strained badly and then all the surrounding muscles knotted up immediately. So my shoulder still hurts in some directions (close grip pushups are a no) but at least it’s entirely muscular pain. Made a lot of progress in the car in loosening everything up so hopefully it will be good to go shortly. More rolling and stretching in my future.
The morning after the injury I couldn’t even hold something in the right arm it hurt so badly, so all things considered, I’m happy.
That being said, benching was great! No pain and 225 was pretty smooth. Added the HS incline press to kick-start my upper chest a little more as I suspect I do too much back and not enough front.
New gym kicks ass. Being in the city is overwhelming.
What LAX ball in the car? How?
Big cities are overwhelming. When you get all settled let us Iowa folks know when you might come down.
Also push/pull meet September 24th near the Iowa/MN border. Interested? Several of our crew plan to attend. No membership required $35 per event. I think it is IBPA.