Thanks Reed. Looking at either late July or early August. I’m just trying to build up some volume right now.
I feel you I’m doing the same trying to get away from using my wraps so much as well. Hopefully get alot more pop out of them when I go back to them for the meet in September.
block pulls
off 4" blocks
525 x 3
+40lb chains
525 x 3 x 2
+55lb chains
525 x 3 x 2
495 x 5 (no chains)
front squats
295 x 5 x 5
high pulls
315 x 8 x 4
5 ct pause SSB Squats
beltless
310 x 3 x 6
incline bench
close grip, paused
225 x 5 x 5 (+2)
t bar row / facepulls
4 sets of 12 / 20
curls / rear delt
2 sets of 20
So, I’ve been on a Duffin kick lately and he utilizes a longer count on his pause squats to focus on core “pressurization”. Those extra couple of seconds made a huge difference.
squats
455 x 3 x 3
465 x 3 x 3
leg press
3 sets of 10
1 set of 25
btn Push Press
215 x 3 x 6
pullups / abs
4 sets of 20 / 12
bench
310 x 5 x 2
315 x 5 x 4
wide grip, feet up, 3 ct pause
275 x 3 x 5
Pendlay row / ab
5 sets of 8 / 12
skull crushers
4 sets of 15
machine dip / pec deck
2 sets of 25
deadlifts
525 x 2
545 x 2
525 x 2
2" deficit deadlifts
touch & go
495 x 3 x 3
front squats
315 x 3 x 3 (+1)
cbl pullthroughs / abs
4 sets of 15
lat pulldown / reverse pec deck
3 sets of 15
Pulls felt slow. May need a little deload here pretty soon. I do have a couple weeks to play with as I have decided to do a meet a little later than originally anticipated. I’m about 10 weeks out right now.
squat lockouts
495 x 2
505 x 2
515 x 1 x 6 (+1)
swiss bar bench
240 x 8 x 4 (+4)
Meadow’s row / upright row / abs
4 sets of 10 / 15 / 15
Don’t know how I missed this log! Lots of strong work man!
I might have missed this, but when is your next meet scheduled? I’m enjoying following your progress.
Thanks guys. Next meet is Aug 9th. 10 weeks out
bench
315 x 3
330 x 3 x 3
320 x 3 x 4
dead bench
295 x 2 x 10 (60 sec rest)
Klokov press / pullups
5 sets of 5 / 10
wt’d dips / abs
4 sets of 10
squats
435 x 5 x 3
445 x 5 x 2
leg press
4 sets of 20
Pendlay row / ab
3 sets of 10
4" block pulls
535 x 2
535 (+40lb chain) x 2
535 (+55lb chain) x 2 x 2
545 (+55lb chain) x 2 x 2
565 (+55lb chain) x 1
585 (+55lb chain) x dammitsoclose
front squat
beltless
295 x 5 x 3
cbl pullthrough / shrugs
5 sets of 12 / 15
The next couple weeks will consist of high(er) reps for my pulls and since today was feeling good, I decided to take advantage and see how far I could go. I could have hitched '85 up, but with my weak lockout, I don’t need to program any poor mechanics. Maybe would have went had I not done all that work before hand. Gotta keep working on those hips
SSB squats (cat)
beltless
330 x 3 x 9 (20 min)
seated box jumps
8 sets of 3
incline bench
close grip, paused
235 x 4 x 2
185 x 10 x 3
KB curl and press / upright row
4 sets of 8 / 12
cbl row / abs
2 sets of 15 / 20
squats
455 x 3 x 4
SSB pause squat
5 sec pause
beltless
270 x 5 x 2
btn Push Press
220 x 3 x 6
GHR / abs
4 sets of 15 / 8
I’m backing off just a little this week. Not a deload by any means, but more of a step back so that I don’t peak too early. Goal this session was to keep all reps fast while keeping rest to a minimum (without holding myself to a specific time). Called my squat sets over when the 3rd rep got too slow.
bench
305 x 6 x 4
feet up, wide grip, 3 ct pause
285 x 2 x 6
t bar row / abs
4 sets of 12 / 12
skullcrushers
3 sets of 15
[quote]mahwah wrote:
feet up, wide grip, 3 ct pause
[/quote]
Could you make it any harder lol
All about them weak spots, Chobbs
deadlifts
beltless
435 x 10
pullthroughs
3 sets of 20
hyperextensions / hammer curls
3 sets of 12 / 12
lat pulldown / curls
3 sets of 15 / 8
squats
515 x 3 (knees wrapped)
lockouts
515 x 1 x 2
525 x 1 x 2
535 x 1 x 2
crazybell bench
225 (+70) x 3 x 8
seated row
2 sets of 25
Second week with wraps and still getting used to them. Need to get a little deeper, although 3rd rep looks good, I think.
bench
325 x 3 x 3
add slingshot
365 x 3 x 3 (+1)
Klokov press / wt’d pullups
4 sets of 8
wt’d dips
+135 x 12 x 3
pec deck / abs
4 sets of 20 / 12
It’s probably only coincidental, but every time I bench on a Monday I leave unhappy with my progress. It was only scheduled as such to give me an extra day between 2 heavy squat days. So, no more. I have been stuck in my triples between 325 and 330 for the last few weeks. Maybe the switch, and the addition of the slingshot, will help me catapult (lol) through this small plateau.