safety bar box squats:
3x2 @ 145
5x2 @ 195
there were 2 other guys squatting as well and they kept taking 3+ minutes breaks and then add in another guy doing overhead presses outside the rack and it took me nearly an hour just to do that much. i had planned on at least 15 sets of 2 at 195 with an attempted total time of 10 minutes.
deadlifts:
1x5 @ 245
1x3 @ 335
1x5 @ 355
1x3 @ 375
1x1 @ 395
1x1 @ 425
1x0 @ 475
i dicked around too much with my setup on that 475 and failed it bad. held my breath too long and got wicked tunnel vision.
and thanks to all the people taking waaaaay too long to do anything i didnt even get half done of what i wanted.
after few weeks of missing several workouts it is starting to take its toll. my lifts are going backwards. this sucks as i have a planned powerlifting meet at the end of the month.
deadlifts:
2x10 @ 135
1x5 @ 225
1x2 @ 315, double overhand, at least my grip is getting stronger.
1x2 @ 365
1x1 @ 405
1x1 @ 425
1x0 @ 455
got it off the ground and never hit my knees. held it for what felt like an eternity, probably stalled for a second and i gave up. my spinal erectors definitely felt the strain. nothing felt like i hurt it just pushed the muscles really hard.
farmers:
210 each hand, pick
210 each hand, made it 2-30feet. not sure. didnt care as my spinal erectors felt like they were going to rip off my back.
and that wrapped up another crappy workout of not enough volume and stupid effort. not following a plan sucks ass.
and thats it. i am 11 days out from my next meet so i wanted to take it easy. and i must say todays squats was much easier then doing the same top weight for 4 singles 4 days ago. that was refreshing.
Just finished squats at my meet today. Opened with an atg 125kg. Did another. Several inches below parallel at 140. Then hit a new PR at 152.5kgs and it felt pretty easy.
Bench done. Felt awesome with an opener at 85kg. Second attempt I started to strain with a match to my PR at 92.5. Attempted 100kg for my final. Got it 2 inches of my chest and knew I didn’t have it in me and called it. Oh well. I went into this Iift feeling weak. My shoulders hurt a little but not nearly as much as usual which to me is a good sign. Overall very confident going into deadlifts.
The deadlift is over for me. Opened with a conservative 187.5kg. Second attempt was a minor strain at 200kg for a 10lbs meet PR. Finished with a 215kg that was only a struggle to lock out for an all time PR and hit my goal for the meet on that lift.
1013 total at my meet today. not quite my goal of 1068. i still won the 198 open full meet, yay! i do see 500 on my dead by the end of the year and a class II raw total in some weight class! any weight class will do. maybe 198. i think i have it right now if i drop down to 181. hhmmmmmmm…
buffalo bar squats:
2x5 @ 134
1x3 @ 180
1x2 @ 230
1x3 @ 260
1x3 @ 280
1x3 @ 290
that last rep on that last set was more a squat morning. my arch even gave out. i guess i know where my weak links are.
zerchers:
5x5 @ 160
wasnt sure at all how much to do with these. so i went light. and doing lots of reps is rough as its hard to breath with these. my best breaths came when i was on the bottom and the bar was resting on my legs.
pallof press:
3x15
facepulls:
3x20
its just been a few days since my meet so i played it safe and didnt push too hard.
and man was i just plain tired. not just wore out, but sleepy. i got done at 10pm so i dont know whats going on. my yawning forced me to call it quits and to come to a realization, that slacking for the last 2 months has caused me to lose quite a bit of work capacity for my upper body. boo!
i showed up 2 hours late for training today so i had to rush through things before i couldnt use the gym anymore.
deadlift:
1x5 @ 225
1x5 @ 315
1x3 @ 365
1x3 @ 415
strict press:
1x3 @ 95
1x3 @ 105
1x5 @ 115
push/press:
1x3 @ 140
1x3 @ 150
1x2.5 @ 160
i got halfway up and just got not lock out that last rep. i held it for a good 4 seconds before i gave up. starting to learn to strain a bit with pressing movements.
farmers:
210 each hand for 20ft.
i need to lighten these up so i can go a bit further and do more of them especially with them at the end of a workout. maybe try 180/hand.
box squats, 2" below parallel:
20x2 @ 165
18:00, 6,600 total lbs, 367lbs/min
felt rather easy overall. the heat and others using the rack made it hard to go any faster. today some squat stands came in at the gym so next time i wont have anybody slowing me down. yay!
glute bridge:
5x10 @ 110
i used an axle for these and thank god cause that was still jabbing into my pelvic area. now i know how a check feels getting banged by a skinny emo dude, lol.
1 arm rows:
1x20 @ 70
1x10 @ 100
i should have just started with the 100’s for a good set or done at least the 80’s for 2. a lesson to be learned.
and i was spent. my traps and abz were still tore up pretty bad from sundays workout so i skipped the facepulls and ab work. overall the workouts felt great. the squats felt very light and very fast. and my accessory work felt awesome and i got some good advice from the guys at the gym on working my weak links.
push/press:
1x5 @ 140
1x5 @ 160
1x2.5 @ 165
im calling it 2.5 as my attempt to lockout failed on attempts 3 and 4.
squats with buffalo bar:
1x5 @ 140
1x5 @ 190
1x5 @ 240
1x5 @ 260
1x3 @ 275
doing reps sucks ass. half way up i almost lost it so my spotter grabbed it at the top and racked it. so i called it quits.
superset bent rows with DB press:
4x10 @ 135 bent rows
4x10 @ 40lb DBs press
i went waaaay too light with those DBs. i havent done it in so long i erred to the light side. i should have gone up. oops.
hhmmmmmmm…