OHP - 115 x 3, then lots of doubles (at least 10) failing the third rep pretty much each time, then 10 or 15 singles with 20-30 sec rests. right into drop set 95, 85, 65, bar. Pump was ridiculous. (Why my OHP is 20 lb down from where it should be is beyond me. But i will get this fucker.)
My delts were shot so instead of close grip bench I did -
EZbar skullcrushers - 5 x 7-8 at 70, last set I finished with close grip presses close to failure. I wanted to do more sets but my left elbow didn’t like the skullcrushers (seriously, how do people do those consistently? do the tendons adapt to it eventually?) so i did -
french press - 2 or 3 sets of 8ish reps with a 50 lb EZ-bar
weirdly, my quads have been really sore since yesterday. probably cause i haven’t been eating enough. (ive also been eating utter shit, to try to at least maintain)
Oly squat - ramp (with doubles) up to two singles at 275 and then two singles at 280. mid rests. My elbows were on fire (cause of my shitty positioning which I need to fix) so I decided to finish up. Went right into 225 AMRAP plus a few more, then 135 AMRAP no lockout (except one or two near the end) On some of the later reps here I started short-changing my depth a little.
then i puked. Probably cause the antibiotics screwed my digeetion over. More yogurt. And I’m in horrible shape too.
here’s my first single at 275 (i wasnt tight enough on this one. as proven by how loud my exhalation was haha)
Didn’t film any of the singles at 280. they actually felt better and faster than this one.
and 225 to 135 AMRAP (watch for the fuckup at the end lol)
I’ve got online assignments due tonight, so I don’t have time for the rowing. I may do it on Sunday.
This was a reasonably good session, I’m glad my squat is slowly coming back.
oh man, that was a pretty intense looking single haha. The 225 AMRAP as possible was tight, I don’t how you could do such high reps on squat, that would make me want to kill myself. Good work! MORE VIDEOS.
[quote]XArena wrote:
oh man, that was a pretty intense looking single haha. The 225 AMRAP as possible was tight, I don’t how you could do such high reps on squat, that would make me want to kill myself. Good work! MORE VIDEOS. :)[/quote]
Yeah, i wish I could have done more singles. I just dont wanna screw up my elbows for pressing on Monday.
I freakin hate high reps too. You gotta get mental… You can always do one more rep
I got ~1000 calories yesterday (not counting the delicious pulled pork sandwhiches that i lost after squatting), very little on friday, and the last week has been probably slightly below maintenance too.
I see separation in my quads and veins in my delts, but I don’t want that, i want to SFW.
Time to over compensate for at least the next few days. lots of yogurt for dem probiotics, and im gonna try for 5-6000 reasonably good calories today. As much from red meat as possible. three 2000ish calorie meals with more right before bed should do the trick. this is gonna suck.
[quote]XArena wrote:
oh man, that was a pretty intense looking single haha. The 225 AMRAP as possible was tight, I don’t how you could do such high reps on squat, that would make me want to kill myself. Good work! MORE VIDEOS. :)[/quote]
Yeah, i wish I could have done more singles. I just dont wanna screw up my elbows for pressing on Monday.
I freakin hate high reps too. You gotta get mental… You can always do one more rep
Thanks dude, and ill definitely video more often![/quote]
Oh I see, why don’t you take a wider grip on squat so it doesn’t bother you as much?
Haha yeah, you can always do one more, that’s why the 20 rep squat works, cause you always squeeze out one more rep.
[quote]XArena wrote:
oh man, that was a pretty intense looking single haha. The 225 AMRAP as possible was tight, I don’t how you could do such high reps on squat, that would make me want to kill myself. Good work! MORE VIDEOS. :)[/quote]
Yeah, i wish I could have done more singles. I just dont wanna screw up my elbows for pressing on Monday.
I freakin hate high reps too. You gotta get mental… You can always do one more rep
Thanks dude, and ill definitely video more often![/quote]
Oh I see, why don’t you take a wider grip on squat so it doesn’t bother you as much?
Haha yeah, you can always do one more, that’s why the 20 rep squat works, cause you always squeeze out one more rep.
No problem dude, can’t wait to see them!
[/quote]
Yeah, I need to play with my grip a bit. I used to be able to get my elbows directly under the bar so I was pulling it straight down. I’m not quite sure what changed but now I have to hold my arms way back to keep the bar on my traps. So now I’m applying all that force on the sides of the elbows, so to speak. Just need to experiment a little.
Sunday: in other news, i got TONS of food today with no real digestion problems. Hopefully that’ll help my strength jump back up. Also did some mobility work. my quads and triceps are awesomely sore.
OHP - 130 for 1 and miss the 2nd, 120 for ~7 doubles and a few more singles, drop set ending with the bar. Glad my strength is slowly coming back. (Also, my triceps were still pretty sore from Saturday and felt like they were holding me back a bit.)
The hell is with today’s article? Joints and tendons adapt to training too. Even “brittle” people’s…
Anyway, Tuesday:
Deadlift - 315 for two mid/short rest singles. Starting to round just a tad so I stopped the singles there. My erectors are coming up fast though. then 275 for 4 x 5. ~10 seconds in between most of the reps to reset and lose the stretch reflex. Mixed grip on the first 3 sets. (I wasn’t quite as fast off the floor as I’d like, didn’t have that pop from the hamstrings)
No shrugs cause the rack was being used (amazingly, someone was doing good parallel squats!)
Back raises - 73 db for 4 sets of 10-12. These are awful; crazy hamstring and erector pump. My back-of-knee pain is gone. Keep your legs straight on, slight bend in knees, and point your feet.
my throat’s a little sore again. hopefully just allergies or something
on that AMRAP set, you should probably squeeze the heck out of the bar so your hands and the bar don’t dance all over the place. might save you some energy.
[quote]fr0IVIan wrote:
nice squat sesh, very intense
on that AMRAP set, you should probably squeeze the heck out of the bar so your hands and the bar don’t dance all over the place. might save you some energy.
lollll last rep of 135 set[/quote]
Thanks man. I try.
Yeah, that’s one of the biggest things I noticed when I watched that set. I’m all OVER the place haha
I was messing around with it tonight and something about closer hands together just made it click. Real tight, way better shelf, and elbows right under the bar. We’ll see what happens tomorrow! Thanks yall!
Wednesday:
few med ball throws
Bench press - 140 for 5 x 8 (Supposed to be 130, but I’m quite a beginner to benching and adapt faster.)
Gym was pretty clear for once so, I did some light high hang snatches - pretty much no dip under either. felt powerful.
face pulls
some band pullaparts (im up to the doubled red mini band now)
My low back has been pissed off all day, so I took today very careful.
Olympic squat - up to a single at 295. (wasn’t all that much of a grinder either) I tried 295 again but fucked up the bottom and lost hip tightness. Which made my sacrum area unhappy, so I cut it off. (I’m so freakin happy with my setup now, all my issues are fixed!)
Wanted to do more and was feeling very powerful so I did some more high hang snatches.
Barbell rows felt bad in my left elbow so I did 2 sets of pullups to failure. Plus hanging to grip failure which also made my spine feel fantastic.
Then I had to go so I’d get to the caf before it closed.
Probably didn’t do enough work to progress all that much, but I did my best with what I had.
