Lifting started badly with my first squat. I lowered my opener from 102.5 to 100kg because I was still feeling a bit off.
We were squatting from a mono-lift which I’d never done before. On my opener I pitched forward in the hole and almost lost the bar over my head. I couldn’t figure out what happened.
I did the same weight for my second and got it no problem.
Squat
100-no lift
100-good
105-good/felt easy. I was hoping for a pr but because of the bad start I stayed conservative.
I think I know what happened with the squats. When you squat from a monolift, there are straps that go around the bar that act as safeties. Normally you wouldn’t walk it out but I did because that’s what I’m used to and that’s how I set up. I think seeing the straps move beside be with the bar threw off my proprioception. I noticed it when I watched someone else squat.
Bench
50-good
52.5 - good
55- good I’ve only hit this once before and it was 4 years ago. This is my almost bodyweight bench
Deadlift
132.5-good
140-good
145- good but a grinder. I’ve only hit this once before and that was several years ago.
Total - 305 That’s a PR. Wilks - 363 That’s a big PR.
The meet was a blast and I’m glad I recovered after the rocky start.
I would normally take a week break from regular training after a meet and just do other stuff but for some reason, I didn’t feel quite as flattened as I normally do. Perhaps it was because there were four flights so there was a ton of time to recover.
Frank showed me an oblique exercise that we tried out… hang from one arm and hold a 10lb plate in the free hand and extend your legs in front of you. I hit about 10 seconds with my right arm and maybe 2 on my left. It aggravated my left shoulder.
SSB box squat
122.5-5x5
I don’t like these but I’m not sure whether they have contributed to my squat feeling much stronger so I’ll keep them in.
Ring push ups
3x15
Reverse hyper
130-60
I’m retaining water like crazy. It’s a pendulum effect after cutting for the meet. I’ve been up about 6 lbs all week. Cut water, eat kfc and drink whiskey = water retention.
How did you get to figuring out the reverse hyper machine? I’m trying it out for the first time now and don’t know what I’m doing! I have no clue where to start with reps or wt or anything!
When we first tried it I had no idea what I was doing. I watched a few videos to see how it was done. To be honest, it still feels like it’s easier than it should be so I watch more videos.
I ended up structuring it with heavy sets on Monday and then lighter, high rep sets on Wednesday and Friday.
DB row
77-3x13/side
I think I may up the weight on this next week
SSB box squat
127.5-4x5
Ring push ups
3x15
Reverse hyper
140-50
I woke up at 4 this morning and was at work by 5:15. I finished pulling the pricing together. Normally it’s not a big deal to price 10 houses but each of these had sloped roofing, multiple flat roofs, and various decorative metal cladding. Plus the plans were crap for the level of detail on each house. The last two had rear sections canted at 60 degrees. I don’t like when floor plans aren’t at right angles. If they are, is a roof plan too much to ask for? I had to plot the roof plans myself (with ruler and protractor) and scan it into the software.
You’d think that wouldn’t you? I’m rarely anywhere at such a god forsaken hour of the day and it turns out that the place I normally get my coffee (Tim Hortons) doesn’t open until 7.
You are correct about the db rows. They are just over half my body weight.
