squats
425 x 5
440 x 5
450 x 5
paused sqts
335 x 2 x 3
db row / abs
3 sets of 15 / 8
Klokov pr / ghr
5 sets of 6 / 10
[quote]mahwah wrote:
crazybell bench
225 (+50) x 3 x 8[/quote]
lol that looked nuts
bench
335 x 3 (vid)
335 x 2
335 x 3 x 2
incline db press / facepulls
4 sets of 8 / 15
pullups / band pullaparts
4 sets of 10 / 20
cbl pressdowns / abs
3 sets of 20
Possibly would have gotten pinned by that 3rd rep, so I did a 4th set to make up for the rep.
hang cleans
10 sets of 3
shrugs
4 sets of 10
hang high pulls / scap retract.
4 sets of 12 / 20
curls / abs
5 sets of 8 / 15
Deadlift deload
cat Squats
405 x 3 x 8 (18min)
crazybell bench
235 (+50) x 3 x 8
squat
445 x 4
465 x 4 (5lb PR)
paused, beltless
355 x 3 x 3
Meadow’s row
4 sets of 8
btn Push Press
2 sets of 5
2 sets of 12
bench
315 x 5
320 x 5
close grip, 2 board
285 x 10 x 3
pullups / pec deck
3 sets of 15 / 25
dips
2 sets of 35
deadlifts
from 1" def
420 x 4 x 4
470 x 2
530 x 2
420 x 8
bor
5 sets of 6
upright row / hyperext.
3 sets of 20
ghr
bw x 5 x 5
squats (cat)
395 x 5 x 5 (15 min)
crazybell bench
245 (+50lb) x 3 x 8
lat pulld / hyperext
2 sets of 25
My entire back is fried from Thursday’s pull session and it absolutely affected my squats. Still got it done, but had to fight more to stay tight than I normally would have. Starting today, I’m adding ghrs to my warmups on both squat days and dl day, just to get in some easy volume.
Bodyweight was at 208 this morning. I’m making a push for 215-220 by the end of the year.
ghr
bw x 5 x 5
squats
445 x 4
460 x 4
465 x 4 x 2
1 arm cable row
4 sets of 15
klokov press / abs
4 sets of 8
Tough squattin’ today. Fighting off a head cold and congestion doesn’t not make it easy to get a lot of air in between reps. Couldn’t get very tight on my 3rd and 4th reps and had to fight to keep my chest up. Legs felt strong and I hit the numbers I wanted. Sucked though.
Already had 2 Thanksgivings and weighed in at 212 this morning. May get to 220 by the end of the month at this rate…
bench
335 x 3
340 x 2
315 x 5
incline db press / facepulls
4 sets of 8 / 20
pressdowns
2 sets of 25
Felt like shit all day. Thought I could get 3 if I went touch and go on 340, but it just wasn’t there today. Did a little accessory and called it a day.
deadlifts
430 x 4 x 4
485 x 2
540 x 2
430 x 8
Earned my turkey. I’m at my folks house so I snuck into my pop’s gym this morning and got a quick pull in. Had to use straps (touch & go) cause its not much of a powerlifting gym, so no chalk and a shitty bar. Very happy with this pull and 540 moved pretty good, tying a PR from 4 years ago. 430 is a new PR for reps.
ghr
bw x 6 x 5
squats
455 x 2
480 x 2
485 x 2 x 2
paused, beltless
385 x 2 x 3
low cbl row
4 sets of 15
btn push press / abs
4 set of 5 / 10
bench
315 x 5 x 5 (tng)
close grip, paused, drop set
275 x 8
245 x 8
pullups / flies
5 sets of 10 / 15
dips / abs
4 sets of 25 / 15
Last week of Ortmayer
ghr
bw x 6 x 5
deadlifts
440 x 4 x 4
495 x 2
550 x 1+
550 x 1
440 x 8 (pr)
upright rows / hyperext.
3 sets of 12 / 25
Mighty pissed about missing that 2nd pull. Feel like I gave up on it. I felt a strain in my ribs, both sides, near lockout and really didn’t want to injure myself. Not real sure what that is and I have felt it before, but not to this degree. Dropped it from mid thigh… Came back 90 seconds later and pulled it for another single. Had to talk myself out of giving another double a go. Didn’t feel the strain on the 2nd single or on the rep out. Pressure from the belt maybe?
Overall, I feel like I made a lot of progress on this program and think that the reps are where its at. Technique is feeling better. I have 14 weeks before my next comp. I have heavy doubles next Monday (squats) and Tuesday (bench) and then I will plan out my next cycle off of those numbers.
I’ve been doing the crazy bell benches lately and holy shit those are hard.
bud - if it ain’t hard, it ain’t worth doin’. amirite
ghr / ohp
5 sets of 7 / 10
close stance squats
beltless
365 x 5 x 3
crazybell bench
255 (+50) x 3 x 6
The entirety of my back is still fried from pulling 2 days ago, so I decided to go easy on the squats. Adding some ohp to my warmups to get some extra volume in with the ghrs.
ghr / ohp
5 sets of 7 / 10
squats
465 x 2
485 x 1
505 x 1+
lat pulld / abs
4 sets of 15
Squats felt heavy today and I felt like shit. That being said, 505 x 1 ties my PR for an unwrapped squat. I got a second with a lot of help from my spotter. When I miss, I usually get out in front of my groove. This rep, I overcompensated and sat back too far. There was no way I was going to grind it out. Treated the rest of the session as a deload.
bench
315 x 2
335 x 2 x 3
t bar row / abs
4 sets of 15
cbl extensions
2 sets of 50
That’s it. Short and sweet. Played a bunch of racquetball.
hang power clean
8 sets of 5
shrugs
4 sets of 20
seated db cleans / facepulls
3 sets of 15
curls / abs
3 sets of 8 / 15
Just deloading…