ghr / ohp
5 sets of 8 / 10
front squats
255 x 5 x 4
crazybell bench
265 (+50) x 1 x 8
dislocations / pull aparts
3 sets of 15
Last day of my deload
My warm up is getting substantial, so I’m gonna put it here and just know that its being done every squat workout.
box jumps / ghr / ohp / squat
5 sets
squat
beltless
365 x 8 x 5
wt’d pullups / abs
6 sets of 6 / 15
suspended good mornings
3 sets of 15
Finished up with some stretching, spent some time in the bottom of my squat (5 mins) and in the couch stretch (2 mins).
For the next 4 weeks I’m going to be working on some volume with basic movements. I’m attempting to slide some front squats back into the fold on dl day, so that will be 3 days of squats. Keeping with a couple bench days per week and pulling once. Still hitting some type of back movement on all 4 days. And refocusing on my core work. Body weight has been holding 210 steady.
shoulder dislocates / pullaparts
4 sets of 15
bench
295 x 6 x 6
225 x 10 (feet up)
bor / abs
6 sets of 4 / 12
wt’d dips
4 sets of 12
kneeling jumps / ghr
5 sets of 5 / 8
deadlifts
455 x 5 x 5
pullups / abs
5 sets of 12
front squats
4 sets of 8
Instead of using the crossed arm hold for the front squats, I decided to use the strap set up. It was definitely more difficult to keep my elbows up, but it felt like a better position and I think I could progress to possibly getting my fingers on the bar eventually from there.
I think possibly eventually, lol.
ssb squats (cat)
350 x 3 x 10 (25 min)
crazybell bench
225 (+50) x 4 x 8
meadows rows
3 sets of 10
squats
warmup
beltless
385 x 6 x 6
wtd pullups / abs
6 sets of 6 / 12
suspended good mornings
3 sets of 20
shoulder dislocates / pullaparts
5 sets of 15
bench
315 x 3 x 3
320 x 3 x 4
bor / abs
6 sets of 6
feet up, wide grip bench
4 sets of 10
deadlifts
warmup
485 x 3 x 9
pullups / abs
4 sets of 15
front squats
4 sets of 10
SSB Squats (cat)
warmup
365 x 3 x 10 (25 min)
crazybell bench
235 (+50) x 4 x 8
1 arm cbl row
4 sets of 12
squats
warmup
beltless
405 x 4 x 5
420 x 4 x 5
wtd pullups / abs
6 sets of 6 / 15
suspended good mornings
3 sets of 20
bench
warmup
305 x 5 x 5
ft up, wide grip
225 x 15
bor / abs
8 sets of 4 / 12
wtd dips
4 sets of 15
deadlifts
warmup
465 x 6 x 5
fat grip pullups / abs
6 sets of 8 / 15
front squats
5 sets of 8
Hey I wanted to thank you again for the post you made in my log regarding mobility and my low back issue. The 10 minute squat and the hip flexor stretch against a wall have made more difference than any of the dozens of other things I’ve tried. In just a couple weeks my back feels better than it has in the last 7 years (since I injured it); no exaggeration. It’s damn near 100%. I had forgotten what that even felt like. You really helped me out.
Sulli, that’s awesome man, glad I could help out. I’ve dealt with back issues and know how frustrating it can be and how much of a relief when you figure it out. Now we need to get your squat caught up to your pull…
ssb squat (cat)
warmup
375 x 3 x 10 (25 min)
crazybell bench
warmup
245 (+50) x 4 x 8
meadow’s rows
3 sets of 10
Squats have been feeling real smooth this week. I’ve got one more week of volume and then I’m switching to meet prep. Looking forward to some heavier weights.
squats
warmup
beltless
415 x 5 x 4
425 x 5
wtd pullups / abs
6 sets of 6 / 10
suspended good mornings
4 sets of 15
bench
warmup
330 x 2 x 7
bor / abs
6 sets of 6 / 12
feet up, wide grip bench
5 sets of 10
deadlifts
warmup
485 x 4 x 7
fat grip pullups / abs
4 sets of 10 / 20
front squats
4 sets of 8
Got stuck with a really aggressive bar, so I used straps on sets 2-6. Still with dead stop reps and no belt.
ssb squats (cat)
warmup
385 x 3 x 11 (25 min)
crazybell bench
warmup
255 (+50) x 4 x 8
1 arm cbl row
4 sets of 12
Last official day of volume block. Lit a fire under my ass and got an extra set in on my squats.
Deload next week and on to meet prep.
squats
beltless
455 x 2 x 3
pullups
bw x 12 x 3
cbl pullthroughs
3 sets of 15
deloading
bench
335 x 1 x 5
bor
4 sets of 8
wt’d dips
135 x 5
180 x 5
205 x 4 (vid)
90 x 15
pressdowns
3 sets of 25
Csulli got the idea of a 200lb dip in my head and I been thinking about it for a week now. Deload is the perfect week to go for an odd lift PR, right? Sure wish 400+ pounds of reps had a little more crossover to my bench.