February 14th
Speed Squats (DE) 45x10, 135x5, add AVG bands x3, 225x3, 3, 3, 3, 3
SSB Low box 80x10, 190x8, 10 (knee started hurting)
GHR BWx10, 10, 10
Band Pull Aparts monster mini x20, narrower x20, supinated x20, narrower x20
Plank 2 minutes
Feeling kind of banged up lately… Hip pain, knees kind of grinding, and back is kind funky. I guess I’ve got to focus on my recovery and rolling and stretching more.
That stuff is not nearly as fun but it’s so important.
February 16th
Speed Bench (DE) 45x10, 95x5, 135x3, add mini bands doubled x3, 3, 3, 3, 3
Floor Press (Fat Bar) 170x10, 190x10, 10
Chin-Ups BWx10, 10, 10
February 18th
Deadlifts 135x10, 225x3, 275x2, 315x1, 365x1, 405x1, 445x1, add belt 485x1, 515x1, 535x0
Deficit Pulls 225x5, 5
So, I was going to go for 545 today, but after a really slow 515 I knew that was not happening and 535 might as well have been attached to the floor. On a good note though this was some of my best looking pulling and 515 matches my best pull in the gym with a “normal” non-deadlift bar, so it wasn’t all bad. I need to work on my leg power off the floor, so it’s time to focus on the SQUAT!
485x1
515x1
485x1
515x1
Nice pulls man…at least you didn’t shit your spine out on that grinder!!!
Are you still going to try the 545 at the end of the month?
My back is feeling a lot better right now, but unless miracles happen between now and then I’m bailing out of our gentleman’s wager…
Damn, look at that full, thick beard. Very nice. Good work on the deads. 485 looked much better than 515… gotta keep those hips from shooting up!
[quote]VTBalla34 wrote:
Nice pulls man…at least you didn’t shit your spine out on that grinder!!!
Are you still going to try the 545 at the end of the month?
My back is feeling a lot better right now, but unless miracles happen between now and then I’m bailing out of our gentleman’s wager…[/quote]
Yeah that was a slow pull. I suck at slow pulls. I don’t think I am going to try 545 next week. When I attempted it 3 weeks ago it broke the floor by about 4-6 inches and then I bailed. This time 535 didn’t even budge. So, I am out of the “gentlemen’s wager” as well. I think I need to gain a few lbs and get a little stronger first (I lost about 10 pounds a couple weeks ago when I was sick). I want to get to 225ish, so I can actually be a 220 weight class lifter instead of a 198er that doesn’t want to cut.
[quote]grettiron wrote:
Damn, look at that full, thick beard. Very nice. Good work on the deads. 485 looked much better than 515… gotta keep those hips from shooting up![/quote]
I always have trouble with my hips shooting up. I think my glutes and hams are too weak. I have a harebrained (sp?) scheme to try and fix this form. I’ll post a video of what I’m going to try next week.
some cleans
some snatches (up to 135) never done these before!!! They were pretty fun.
February 21st
Squat 50x10, 140x5, 190x3, 230x2, 280x1, 300x5, 330x5, add wraps 360x5, 410x1, 1, 1, 1, 1
Reverse AVG bands 410x10 (a little less band tension than last time)
SSB (low box) 170x10, 10, 10
So, I’ve started my modified 531/westside template. I basically do the 531 progression on max effort day and them some singles at roughly 90% and then do assistance. And of course have a dynamic day later. We’ll see where this goes. So far this kicked my ass. I have video of the first and last singles.
410x1 (first single)
410x1 (fifth single)
February 23rd
Bench Press 45x10, 95x5, 135x3, 185x1, 205x5, 220x5, 230x5, 240x1, 1, 1, 1, 1
Face-Pulls 120x20, 130x20
Bent Rows 135x10, add mini bands x10, 10
OH Press downs 60x10, 80x10, 100x10
DB Incline 45x10, 10, 10
Push-Ups (on DBs) BWx30
Ah, well that felt pretty good. It seemed like a lot of pressing, but everything feels fine.
looks good, looks like you are getting a lot more comfortable with some weight on your back, since you are doing some reverse band work i may suggest doing weight overload work instead of the rep work, although i know the rep work dominates. you prolly figured i’d say something like that haha.
February 25th
DE Squats 45x10, 135x5, add AVG bands 185x2, 205x3, 3, 3, 3, 3
DE Deadlifts 135x10, 225x2, add LIGHT bands 245x2, 2, 2
GHR BWx10, 10, 10
Seated GM SSB 90x10, 10, 10
February 26th
DE Bench 45x10, add minisx5, 95x3, 115x3, 3, 3, 3, 3
Five Board Press 225x5, 275x5, 5
Chin-Ups BWx10, 10, 10
YTIs 5x10, 10, 10
DB Snatch Ladder 40x1, 2, 3, 4, 5, 6, 7, 8, 9, 10
February 28th
ME Floor Press (Fat Bar) 70x10, 120x5, 160x3, 190x3, 220x3, 230x3, 240x1, 1, 250x1, 1, 1
Face-Pulls 130x20, 20
Bent Rows 140 + dbld minis (choked around bar)x5, 5, 5, 5, 5
Press Downs (OH) 100x10, 10, 10
DB Incline 50x10, 10, 10
Prontated EZ bar curls 50x10, 70x10, 50x10
March 2nd
Conventional Deadlifts 135x10, 225x3, 275x1, 315x1, 365x1, 405x3, 435x3, 465x3, 1, 1, add squat suit (semi-sumo) 495x1, 1
SSB (low box) 190x10, 10, 10
SSB reverse AVG bands 400x10
Kroc Rows 125x20
Band Pull-Aparts monster minis x20, 20, 20
Conventional pulling feels really terrible for me…
[quote]jakerz96 wrote:
March 2nd
Conventional Deadlifts 135x10, 225x3, 275x1, 315x1, 365x1, 405x3, 435x3, 465x3, 1, 1, add squat suit (semi-sumo) 495x1, 1
SSB (low box) 190x10, 10, 10
SSB reverse AVG bands 400x10
Kroc Rows 125x20
Band Pull-Aparts monster minis x20, 20, 20
Conventional pulling feels really terrible for me…
[/quote]
Why? I sympathize, just curious why it’s terrible.