squat to box
135, 185, 225, 275, 315x5, 365x3, 385x3,3,5 (PR)
SSB GM - trying to stay TIGHT!
75x10, 165x10,10, 185x10
front squat
135x10, 185x10, 225x8, 245x6, 275x4, 225x6
stretch, calf raises
so i was thinking my plan over on sunday and i really didn’t want to deload this week. i’ll do another 3 week cycle and then force myself to deload on week 7 (if i’m not already looking forward to it). basically work up to 3x3, AMRAP last set. next week, 3x3 again with more weight or more reps on AMRAP set. third week, shoot for 10RM. so that’s a 3 week cycle… do two cycles and deload with low reps at 10RM weight.
front squats felt pretty good. the 275 set was out of curiosity more than anything… we’ll see if that was a wise choice or not. between SSB GM’s and front squats, my middle/upper back is a little worked.
body weight was 181 today. i’ve resigned myself to waiting a while before trying to gain weight again. in the meantime, lots of meat, veggies and extra calories wherever i can. i think lots of carbs really really cranks up my metabolism which may be why that shit just didn’t work for me.[/quote]
Damn strong front squats! Looks like you could easily hit 300lbs
squat to box
135, 185, 225, 275, 315x5, 365x3, 385x3,3,5 (PR)
SSB GM - trying to stay TIGHT!
75x10, 165x10,10, 185x10
front squat
135x10, 185x10, 225x8, 245x6, 275x4, 225x6
stretch, calf raises
so i was thinking my plan over on sunday and i really didn’t want to deload this week. i’ll do another 3 week cycle and then force myself to deload on week 7 (if i’m not already looking forward to it). basically work up to 3x3, AMRAP last set. next week, 3x3 again with more weight or more reps on AMRAP set. third week, shoot for 10RM. so that’s a 3 week cycle… do two cycles and deload with low reps at 10RM weight.
front squats felt pretty good. the 275 set was out of curiosity more than anything… we’ll see if that was a wise choice or not. between SSB GM’s and front squats, my middle/upper back is a little worked.
body weight was 181 today. i’ve resigned myself to waiting a while before trying to gain weight again. in the meantime, lots of meat, veggies and extra calories wherever i can. i think lots of carbs really really cranks up my metabolism which may be why that shit just didn’t work for me.
Damn strong front squats! Looks like you could easily hit 300lbs[/quote]
oh but i am paying for it today. my legs are sooo sore lol.
curls, OH extensions, shoulder horn x 2 sets, stretching
benching was ok. incline pressing was pretty fun and felt good. there’s something wrong with my right shoulder, but it seems to be getting better with massage, stretching, and the shoulder horn sets.
the HS row machine is also fun. that thing pumps up my back like crazy! still going with the “take it easy on the lower back” theme.
also been doing 50 reps flexion and extension with my neck harness daily to get rid of my skinny neck.
sumo dl
225x5, 315x5, 405x5, 455x3, 475x8 t&g (PR), 500x3x0, 500x3 t&g (PfuckinR!!!)
db w. lunges - weight, steps total
200x10,10, 260x10, 260x20 (PR)
GHR
bwx10, +25x10, +45x5, bwx5
lets just say that i am ecstatic it took 3 or 4 tries, but on the last try, i said to myself “eh who cares if you miss it, just try”. then all of a sudden it broke off the floor and i locked it out. i was shocked! then i said “fuck it, do more!” and i did! man what a huge rush
i wanted to walk outta there, but forced myself to follow thru with the rest of the routine. walking lunges were good, had to keep reminding myself to stay focused. 260x20 steps is a PR, too. pretty tough. now i will make some chili in the crock pot, stretch, and have a nice hot shower.
i did not eat enough today, nor did i stretch enough so squatting didn’t feel too good. 405x3 is an all time PR however, so that’s nice. i can immediately notice that i move around an awful lot while setting up. might work on this. also, my box might not be quite parallel, but it’s close. might drop to 2 plates next cycle.
so the video did take a little effort to put together, but it was valuable.
Dude very impressive with the 405.
Man dont even worry about moving around before set, do what you gotta to do to get ready to move that big weight.
Very valuable video, you have inspired me to go heavy and go deep. And I def need to go deeper.
benching is feeling better and better. my shoulder did not hurt at all today (though it’s not quite 100%). 255 was surprisingly doable. i went for 5 reps on the last set, but got a little out of line and couldn’t lock out #5 though it was high enough to rack. incline benching really really pumped up my pecs… haha i can’t believe i’m writing that. felt good though and i have a hunch it will help my shoulders and bench some.
about that 22 rep set of HS rows: one arm at a time and not the cleanest form. but it did work my back without working my lower back. by the way, those ssb gm’s are killer. my abs and the entire length of my erectors are pretty sore. again.
thanks for reading my log guys, and thanks for the comments.
conv dl off blocks (~6 plys again)
225, 275, 315, 365 (all DOH), 405x3,3,6 (better than last time)
db w. lunge - weight and steps total
200x10, 230x10, 260x10, 290x10
GHR
bwx10, +25x10,10, bwx10
calves
i need to eat more food… felt weak today. gonna need to step up the soft-tissue work as well i think because putting pressure on my quads (GHR pad) really hurts. conventional dead are hard!
just a note: body weight is 180. i am ok with this because my strength seems to be slowly improving (except with mil press). arms are 17", thighs are 25", and calves are 15.5". i wouldn’t expect these to have changed given my weight.
spent an hour or more this morning ironing out the kinks in my legs and back. i feel better, but still have a little ways to go. SSB GMs and front squats on the same day seem to be a little much for my back.
a delicious drink for those of use who have trouble with milk:
8 oz full-fat yogurt
8 oz coconut milk
16 oz water (or to preference)
for whole milk plain yogurt, that’s around 550 cals in a little drink. vanilla yogurt puts it over 600 cals due to added sugar.
i got some bcaa’s and now my morning and post-workout drinks are:
i’m trying to make all my drinks be nutritious calorie-containing drinks. i’ve been adding extra mayo to my meat whenever possible, frying shrimp and chicken thighs in butter (sometimes honey too), and having my fruits and veggies.
i came to the conclusion that carbs ignite my metabolism… like i get way too warm and start to sweat even when it’s cold. that’s probably why sucking down 700-800 grams of carbs didn’t really result in much weight gain and even made me lose some. however i need to consume some carbs because just meat and veggies leaves me ravenous 10 mins after stuffing my face. still gotta figure this stuff out, but just going to go by feel for a while.
HS iso lat mil press - weight per hand
45, 60, 60, 60
pull up
bwx20, 15
dips
bwx10, 45x10, 90x8, 90x6+2, 45x10+3
fat bar culs
shoulder horn, stretch, lateral raise
i brought my camera again to troubleshoot my mil press, and i think i know what’s going on. the last 2 sets at 135 were much better once i kinda figured things out. hopefully i can fix the technique and start pressing some not-so-pathetic weight.
dips and curls put a serious pump in my arms. no wonder bbers like that feeling.
