402 (second attempt)
424 (third attempt not so pretty)
264 (third attempt)
460 (first attempt)
501 (second attempt)
523 (third attempt)
December 6th
SSB (narrow stance 12 inch box) 80x7, 130x7, 170x7, 220x7
Good Mornings (feet together) 50x10, 100x10, 120x10, 140x10
Front Squats 140x5, 5, 10
Thought Iād take it a little easy as I was still sore from the meet.
December 6th
SSB (narrow stance 12 inch box) 80x7, 130x7, 170x7, 220x7
Good Mornings (feet together) 50x10, 100x10, 120x10, 140x10
Front Squats 140x5, 5, 10
Thought Iād take it a little easy as I was still sore from the meet.
December 6th
SSB (narrow stance 12 inch box) 80x7, 130x7, 170x7, 220x7
Good Mornings (feet together) 50x10, 100x10, 120x10, 140x10
Front Squats 140x5, 5, 10
Just taking it easy after the meetā¦
December 8th
Bench Press 50x7, 100x5, 140x1, 180x5, 195x5, 210x5
Bent Rows (supinated) 135x10, 155x10, 175x10
Shoulder Press on Leg Press sledx10, 10, 10, 10, 10
YTWLs (standing) 5x10, 10, 10
December 10th
Deadlifts 135x5, add minisx3, add monster minisx3, add lightsx3, 225x3, 275x3, add lightsx2, lights+minis+monster minisx2, 2
SSB Good Mornings 80x10, 130x5, 5
Tried out some briefs with the SSB and 350ā¦ It was fun. Geared squatting for the first time monday.
hellz yea, iām expecting atleast a 500lb straight bar squat!
December 13th
PMT Deadlifts worked up 10 585x1, 1, 1, 1 off blocks at knee height
I kind of wanted to do a few more, but I was slowing down and needed to save some energy for what was next.
Geared Squatting warmed up and then went straps down 315, 365, 405, straps up 455, 500, 455x3
I had quite a bit of trouble arching my upper back some to do with the suit I was wearing and some just being weak. Anyway, it felt good, but I'd rather do it in better fitting gear. Back to raw now.
December 14th
Leg Assistance (no time last night)
GHR BWx10, BW+10x8, 8, 8
Good Mornings (feet together) 45x10, 95x10, 135x10
December 15th
Bench Press (from pins at chest) 45x10, 95x5, 135x3, 185x5, 205x5, 225x5
Pull-Ups BWx8, 8, 8
DB Incline 50x8, 8, 8 (super setted with pull-ups)
OH Tricep rope extenstions 80x10, 100x10, 10
Kroc Rows 145x10 (each arm)
Band Pull-Aparts a bunch times a bunch with monster mini band
December 17th
PMT Deadlifts (bar at knees block pulls) 135x10, 225x5, 315x1, 405x1, 495x1, 585x1, 1, 1, 1
SSB 80x5, 170x3, 220x3, add average bandsx2, 2, 2, 2, 2, 2
DB Swings 50x20, 60x20, 70x20
December 18th
OHP 45x10, 95x5, 115x5, 135x5
Bench (against doubled minis) 45x5, 95x5, 135x3, 3, 3, 3
One Arm Inverted Rows BWx5, 5
Farmerās walks 110 each hand 4 trips ~200 ft
December 20th
PMT Deadlifts (blocks just below the knee) 135x10, 225x5, 315x3, 405x1, 495x1, 585x1, 545x1, 405x5, 225x10
SSB (box 1 inch below parallel pausing on box) 80x10, 170x5, 220x5, 260x5, add belt 300x5
SSB (high box 1 inch above parallel wide stance) 220x12
GHR BWx20, 10
I think the block pulls were at my weakest point of the deadlift for this as that single at 585 was excruciatingly slow and none too pretty. Kind of funny to think that slightly above or below this it would be easier but that seems to be the case. Weāll seeā¦
SSB Box Squats with pause on box: I forgot how tough these areā¦
GHR PR! by 5 reps!
Long vacation = Nice, but ready to get back in the gym now.
January 3rd
SSB Box Squats (1 below parallel box) 80x10, 170x5, 220x3, 260x5, 310x4, add belt (box at parallel w/ wide stance) 330x5
Speed Pulls 135x5, 225x3, 275x2, add light bands x2, 295x2, add belt x2, 2
GHR BW mini band (set up the band horizontally instead of vertically)x10, monster mini x10, 7
Leg Press (close stance) 3 plates x10, 10, 10
Itās been nearly two weeks since I could get into the gym and I can feel the difference. I am seriously sore today also.
Side note: I am going to try to fill out to 220 over the next few months (ie get my body weight to around 225). Hopefully I can do this by mostly adding useful muscle.