January 15th
OHP 45x10, 95x5, 135x3, 3
DB OHP alt. 30x10, 40x10, 50x10
I think I am going to quit OHP with a barbell as it hurts my shoulders.
GROWLER
sled drags 300 lbs 50 ft x6
bwds drags 300 lbs 50 ft x4
carioca 100 lbs 50 ft x2
sprints 100 lbs 50 ft x4
January 17th
Straight Bar (box squats at parallel with a pause) 45x10, 135x5, 225x3, 275x1, 315x1, 365x1, 405x1, add reverse AVG bands 455x1, 315 with reverse AVG bands x15
GHR BWx10, 10, 10
GROWLER
3x (10 presses, 10 face-pulls, 10 rows) 100 lbs
I think next cycle when I just touch the box on my squats Iāll be able to go 450 maybe moreā¦
January 19th
Bench Press (pausing on chest) 45x10, 95x5, 135x3, 185x1, 225x1, 250x1, 255x1, 260x1, 265x1, add rev AVG band 315x1, 335x1
Chin-Ups BWx3, +25x1, +45x1, +70x1, +100x1, +125x1, +150x0.9 (couldnāt quite get my chin over the bar)
Conor Press sledx10, 1 plate x10, plate and quarter x10
GROWLER
50 ft 200 lbs x1, 300 lbs x2
100 ft 300 lbs x2
January 21st
Felt real bad todayā¦ Found out later it was the beginning of getting sick, so needless to say my deadlifting kind of sucked.
Deadlift 135x7, 225x3, 315x1, 365x1, 405x1, 455x1, 485x1, 515x1, 545x0
I broke the floor with 545 which is good and stalled out mid-shin with my ass too high. I think my next cycle is going to include a lot of form work. I also think all the pulling I did last cycle kind of kicked my ass, so Iām going to switch it around to a week of straight weight heavy followed by a week of speed work. This should keep me from feeling so beaten down all the time.
I think thatās a good call with your pulling, going heavy/fast or even alternating pulling/some kind of squat week to week.
Iād also like to take a look at your OHP before you shelve it completely. Itās possible it looks fine and youāre just not built for it but Iād like to be sure before you eliminate it.
Damn man, going for the 545 pull a month early huh? Maybe I needa step my game up! haha
Hit a new PR tonight at 435x9, so Iām getting close! Iām not going to attempt it though until the agreed upon date at the end of Febā¦
[quote]conorh wrote:
I think thatās a good call with your pulling, going heavy/fast or even alternating pulling/some kind of squat week to week.
Iād also like to take a look at your OHP before you shelve it completely. Itās possible it looks fine and youāre just not built for it but Iād like to be sure before you eliminate it.[/quote]
Thanks man, I would appreciate that.
[quote]VTBalla34 wrote:
Damn man, going for the 545 pull a month early huh? Maybe I needa step my game up! haha
Hit a new PR tonight at 435x9, so Iām getting close! Iām not going to attempt it though until the agreed upon date at the end of Febā¦[/quote]
I meant no harm going for it early. I think if I wasnāt coming down with something at the time I would have had it. Oh well.
January 26th
After 4 days of being sick as a dogā¦ I got in to do some deload liftingā¦
SSB worked up to an easy 260x5
Worked on my OHP form with just the bar.
On another note: We got some ridiculous rack full of different weighted bars from like 20 to 110 lbs, for you guessed it CURLS! My jaw about hit the floor when I saw it. I guess though that any given day in there most people are curling, so eh whatever.
January 28th
Deadlift 135x some (some sumo and some conventional) 225x5, 275x5, 315x5
SSB 80x some just working my form and loosening up my hips (got nice and wide)
Squats just worked on my upper back arch and played with hand positions
Log Press 90x6, 7, 8
Curls
Well, deload week in finally overā¦ Now on to the good stuff. I am going to hammer my upper back in this next cycle and see where it takes me. Also going to work on my deadlift form and add in some more/better bench assistance to see if I can get that lift moving a little more.
January 31st
SSB 2 in below parallel 80x10, 1 in below parallel 170x5, 220x3, parallel 260x5, 300x5, 330x5, 360x5, add rev. AVG bands 400x5, 310x15
Kroc Rows (semi standing) 100x5, 125x16
High Rack Pulls (above knee) 315x5, 405x5, 495x5, 585x2
Face Pulls 100x20, 20
GHR BWx10
Band Pull Aparts (monster mini)x40
Damn dude, looking strong as hellā¦Iām impressed with the kroc rowsā¦i think thats more weight than i care to use when I do them, plus more repsā¦
was the 360x5 squat without bands or anything? Thats beastly manā¦
[quote]VTBalla34 wrote:
Damn dude, looking strong as hellā¦Iām impressed with the kroc rowsā¦i think thats more weight than i care to use when I do them, plus more repsā¦
was the 360x5 squat without bands or anything? Thats beastly manā¦[/quote]
Thanks! Iāve always been good at pulling (upper body) as I was a rower and a rock climber for a long time. Iām really trying to build my upper back as it seems to help all my lifts.
Yeah, the 360x5 SSB squat was just straight weight. Iāve been squatting wider recently though and that really allows me to use a lot more weight with the safety bar than I could with a more narrow stance. I wouldnāt be surprised if I am one of the widest stance raw squatters out there come next meet.
February 2nd
Bench Press (pausing on chest) 45x10, 95x5, 135x3, 185x1, 200x5, 220x5, 240x3 (failed on the 4th, apparently being sick kills your bench press) add reverse AVG bands 275x5
CG Bench 135x10, 10, 10
Fat Bar Floor Press 80x10, 100x10, 120x10
Bent Row (against monster minis) 45x10, 10, 95x10, 10
Face Pulls (monster minis)x10, 10, 10
Band Pull-Aparts 2 mini bandsx10, 10, 10
Shoveling snow today made my back hurt real badlyā¦
February 4th
Deadlift (off 6 inch blocks) 135x10, 225x5, 275x3, 315x1, 385x5, 425x5, 465x5, 485x5
GHR (raised front) BWx10, (front on floor) BWx10, 10
Knee Outs 2 dbld monster mini bands x10, 10, 1 dbld monster mini (wider) x15, 15, 15 (moving the height I was sitting up for each set)
Band Pull Aparts monster mini x20, 20, 20, 20
Tried a couple pulls in my buddies too big squat suit 405x1, 495x1 (I suck at pulling in a suit)
February 5th
OHP 45x10, 65x7, 85x5, 105x5, 125x5, 95x12
Face-Pulls 110x20, 20
YTIs 5x(10 each)
Pressing felt pretty good (no pain).
-----hiatus-----
GROWLER work
some drags
some pushes
some rows
some cariocas
February 7th
Squats 45x10, 135x5, 185x3, 225x1, 275x1, 315x1, 345x3, 375x3, add knee wraps 405x3!!!
add reverse AVG bands 405x10
Kroc rows 135x13
Really, really happy with that squat! The session didnāt start out so well, with the straight bar feeling wierd and then my rep at 315 I forgot to readjust the box hot after my hobbit friend squatted leaving me about three inches deeper into my squat and falling onto the box, which didnāt feel so good. 345 wasnāt real great, but then I just kind of got pissed and 375 felt awesome and 405 was rock solid, so yeah a nice turn around for that squat sessoin. 405 reverse band for 10 ate me alive though.
February 9th
Bench Press 45x10, 95x5, 135x3, 185x1, 200x1, 220x3, 235x3, 250x3
Overhead Shrugs 45x10, 10, 65x10
Floor Press (Fat Bar) 130x10, 150x10, 170x10
Push-ups (on DBs) w/scap BWx10, 10, 10
Curls 60x10, 10, 10
February 11th
9 inch block pulls (conventional) 135x10, 225x5, 315x3, 405x3, 435x3, 465x3, 495x3
GHR BWx10, 10, 10
Sumo RDLs 135x10, 185x10, 235x10
Low box SSB squats 80x10, 170x10, 10
Jake Press yoke x10
Several of the guys I lift with have invented their own variations of pressing movements to aid their bench presses, so I threw in my hat too. The exercise is essentially a low incline partial range of motion press using a yoke (for yoke walks) as the weight. It gives you a ācrazy bellā like feel to a low inlcine press and it felt pretty good. I am going to add it in for some tricep work shoulder stability.
February 13th
OHP 45x10, 10, 10, 10, 10
Yoke Walks yoke + 90x1, 180x3 (about 50 feet each)