butt update:
right glute is still lame. I blame this on all the glute activation work i’ve been doing lately. ibuprofen doesn’t seem to be helping. No loss of function so if it is torn, it isn’t major. i really, really, really, really don’t want to go back to bench-only phaggotry, but i think it will be better for me in the long run to take a week or two off from heavy lower body work…
W/u
Klokovs wit da bar
Pause close grip bench
255x3x3
255x10 first 6 paused, then TNG
Close grip Spoto
235x2x4
245x2x4
Tried pushdown
110x20
110x10
100x10
90x10
80x10
70x10
60x10
Curls
30x10
25x10
20x10
15x15
Tri ext
25x15,10,10
More klokovs with the bar
Tri pushdowns and curls were drop sets. Extensions were rest pause. Holy arm pump Batman. Close grips moved really well. I could get reeallly tight on them. Took <60 second rests on the main bench sets. This might be setting me up for a close grip pr. The most I’ve ever done is 305x2 Tng. Shoulder feels better with the closer grip and klokovs. I think it was just some scar tissue that built up. Glute still feels crappy. Probably won’t do lower body stuff for the rest of this week and I’ll see where I’m at Monday.
swole squad 9000
Pause close grip
275x2
295x5 matches normal grip PR
275x2x3
Cg incline
185x5
205x2x5
Lat pulldown
Tri pushdowns
Pull ups
Face pulls
Solid day. Was in a crappy ymca gym and still hit a PR. Might try for more on Monday when I’m back at the pl gym. Shoulders felt kinda achey. Nothing major, I just need to rest for a few days. Definitely had 1-2 reps in the tank on benches. If I’m sticking with a close grip I’ll keep in more cg incline work. I guess this makes me feel less bad about my crappy glute.
close grip
285x2
305x4
275x4
285x4
tri pushdowns
tri extensions
curls
rope pushdowns
incline extensions
reverse curls
went hard on arms today. lol
[quote]xjusticex2013x wrote:
Lolocaust
Benching from yesterday
Close grip Bench
275x2
305x5 PR
Pause cgbp
275x3x3
245x2x4
Then helped my friend with his mock meet. Happy with the bench progress. Had 1 more for sure and maybe a 2nd. I’m not as good at judging when I’ll fail with the closer grip.
todays training
front squat
275x3
315x3 PR
low bar
365x1
ohp
155x3
185x3 lolwhat
185x1
135x3
conventional deads
405x1
455x1 30lb Pr lol
front squats and conventional deads didn’t hurt my glute at all which is cool. Low bar and high bar kind of hurt it, but if i slowed down my descent a lot they felt better. 365 moved pretty well. really confused on ohp. ill take it though. i’ll just stick to fronts and conv deads for a while I guess. time to chase 500 a gain…
Nice front squats! I bet once you get the glute healed up and get some practice in on the comp form, you’ll get decent carry over from the front squats.
If the problem isn’t the muscle, maybe something like weighted hip thrusters or glute bridges would help maintain or build hip strength/muscle. I know it’s not all that specific, but it might be better than neglecting the muscle group. Just throwing ideas out there.
Grind on me when you’re on top
[quote]Fletch1986 wrote:
Nice front squats! I bet once you get the glute healed up and get some practice in on the comp form, you’ll get decent carry over from the front squats.
If the problem isn’t the muscle, maybe something like weighted hip thrusters or glute bridges would help maintain or build hip strength/muscle. I know it’s not all that specific, but it might be better than neglecting the muscle group. Just throwing ideas out there. [/quote]
yeah i should get some solid carryover on fronts. i’m not really sure what the problem is because it only really flairs up when i do a movement with my knees torqued out. I don’t think i’ll have to do anything for the glutes specifically because i’m still gonna be pulling conventional once or twice a week
bench press: engage
warm up
internal and external rotation crap
band pull aparts
bench press
all sets up to 275 were with fat grips. they kind of helped
295x1
315x4 PR
spoto press
255x3
255x3x5
slingshot bench
275x2x8
really light curls and cuban presses
kb clean and press
a lot of kb cleans
tri pushdowns
band pushdowns
solid day. shoulder feels a bit better. i switched to a false grip on my bench sets, and that seemed to help. I hate false grip though, my descent is way too slow and i feel like I don’t have as much control over the bar. i probably could have gotten five with 315 if my shoulder was fine, if I had a lift off, and if I could use my normal grip. so basically in a perfect world i could… gonna drop pressing down to 2-3 days a week. the plan right now is to just hit a lot of axle floor presses and maybe bench against chain or something so the bottom end isn’t loaded as much. and get beefy. Spoto’s were really hard. I’m really strong the first little bit off my chest, but after that I kind of die haha. front squats and conventional deads tomorrow. diet so far today has consisted of coffee, protein shakes, poptarts, and 70/30 beef.
cant talk
beltless squats
275x3x4
275x6
pause squats
225x3x3
deficit conv
365x3
365x2
315x3
belt didn’t fit and I had no screwdriver. so everything was beltless. which is hard. and sucks. just got some volume in. screw conv deads.
benchin
315x5
incline bench
225x5
245x3
squats
365x5
275x10
bench
245x4x5
kb 2 cleans 1 press
2 rounds of 10 per arm
tri pushdowns
lat pulldowns
shoulder is feeling better. incline and ohp movements kind of bother it so i’ll just drop those. squats are cool. glute is feeling better and better. I should be back to pulling in a week or 2
warm up
walking to the gym
birddogs
lower bar squats
365x3
385x3 PR
315x2x5
benching
internal/external rotation chit
325x4 PR
245x5x5
3 rounds of
kb 2 cleans 1 press x5
ss w/
klokov press
barx10
tri pushdowns
3x25
pulldowns
2x20
hammer curls
3x15
reverse curls
2x15
seated row
2x12
ss with
band pull aparts
my upper back is pretty trashed. I need to do more hamstring and low back assistance. bench pressing is cool. i’m a lot weaker at lockout with this new grip. I’m thinking i’ll add in some floor press and ss work to bring that weakness up. figured out how to get my lats tighter when i’m squatting and that’s helping a ton. I’m definitely good for 405 now. probably going to just keep pushing 3’s and 5’s until I can hit 455 unwrapped.
The biggest struggle right now is if I want to cut or not. I ballooned up to 181-183 ish and i’m looking pretty fluffy, but the strength gainz have been ridiculous. I have a family reunion/vacation thing in like 4-5 weeks and i don’t want to look like a permabulking mass monster at the beach.
Got bored and felt like going to the gym
Beltless sumo
405x1
455x1 pulled my glute/hamstring area little
Wrapped front squat
315x2x1
345x1 PR I think.
Leg curls
2x20
Sldl
225x2x8
Ghr
2x12
Squat is feeling good. I just need to get used to holding heavier front squats. I get a lot out of pre rolling the grippers. I’d like to see where my wrapped sqaut is… I feel like I’m pretty close to 455.
Getting joocy up in here.
[quote]xjusticex2013x wrote:
Getting joocy up in here.[/quote]
so swole i’m out of control