DELOAD/Vacation done!
Back to business…
July 22nd
2 Board Press 45x10, 95x5, 135x3, 185x1, add 2 bd 225x1, 245x1, 265x1, 285x1, 305x1, 315x0, 275x1, 1, 1, 1, 285x1
Fat Bar OHP 70x10, 90x10, 110x10, 120x5
Face-Pulls 100x20, 120x10, 140x10, 160x10
YTIs 8x12
It seems that my back (upper mostly, but the whole thing) is a weak point in my deadlift, so I am going to hammer it for a little while and see how things go. I’m thinking SSB GMs for reps and ME, upper back SSB GMs for reps, RDLs for reps, Bent Rows, Kroc Rows, and work the weighted pull/chin-ups back in. I think that YTIs need to become a staple for me at the end of every session too.
On my bench… I think I need more delt meet and power, so lots of OHP, some Incline, and maybe some lateral raises are in order, probably Scoops Press too.
July 23rd
DE Squats 55x10, 145x5, add 3 chains/side x2, 235x2, 285x2, 2, 2, 2, 2, 2, 2, 2
DE Deadlifts (no belt) 135x5, add 3 chains/side x1, 225x1, 275x1, 315x1, 1, 1, 1
SSB GM (feet in DL stance as much ROM as possible) 80x10, 130x10, 10, 10
Top Half Leg Press 5 plates x10, 6 plates x10, 10
Seated UB GM (legs out front leaned forward) 80x15, 15, 15
Squats didn’t feel great today, but deadlifting felt good…
July 25th
DE Bench Press 45x10, add 2 chains/side x5, 95x3, 135x3, 150x3, 3, 3, 3, 3
Fat Bar Floor Press 70x10, add 2 chains/side x10, 120x10, 160x10, 120x15
Fat Bar Bent Row 120 + 2 chains/side x10, 7, 7, 70x15
Pull-Ups BW x10, 10, 10
July 26th
Recovery Session
Push-Up Pull-Up superset 7, 7, 7
Crazy Quarters Bench Press 95x10, 10, 10
Kitty Cat Triceps monster minis to the burn 3x
Band Face-Pulls monster mini x20, 20, 20
Reverse Grip Curls 30x10, 10, 10
July 27th
9 inch block pulls 135x10, 225x5, 315x3, 365x1, 405x1, 455x1, add belt 495x1, 525x1, 555x1, 585x oh so close, sumo 605x not happenin’, add reverse Light band x0, AVG x0, Strong x1, 495x13
Jake Erectors DBs 45x10, 10, 10
Band Pull-Aparts monster minis x100, 50
I think I am going to lay off pulling for a little while and try to fix my weak point with accessory stuff. My whole back needs work.
[quote]jakerz96 wrote:
July 27th
9 inch block pulls 135x10, 225x5, 315x3, 365x1, 405x1, 455x1, add belt 495x1, 525x1, 555x1, 585x oh so close, sumo 605x not happenin’, add reverse Light band x0, AVG x0, Strong x1, 495x13
Jake Erectors DBs 45x10, 10, 10
Band Pull-Aparts monster minis x100, 50
I think I am going to lay off pulling for a little while and try to fix my weak point with accessory stuff. My whole back needs work.[/quote]
ahhh, one of beyer halls finest powerlifters, Phil Kramer, once said that anyone can have a big deadlift…they just have to pick up their sack and do it hahaha. have you done any high rack pulls before?
[quote]2-SCOOPS wrote:
ahhh, one of beyer halls finest powerlifters, Phil Kramer, once said that anyone can have a big deadlift…they just have to pick up their sack and do it hahaha. have you done any high rack pulls before?[/quote]
Damn it! I’ve been trying to do it!
I think I may accumulate some volume with high rack pulls over the next few weeks and see what it does for me. It sounds better than doing shrugs or some such rot.
July 28th
Recovery Session
Box Squats BWx20, 20
Stretch Hip flexors, glutes, everything hip
Band GM AVGx12, 12, 12
Seated UB GM AVGx10, 10 (this one’s a keeper!)
Leg Press 1 plate/side (moving foot postion big ROM) x10, 10, 10
YTWIs 5x5, 5, 5 (with 5 extra W’s)
So, I certainly worked my back last night, but all of this made it feel better. I also managed with all the stretching today to get to depth with a really wide squat stance. I may have to do more of this band assisted stretching on a regular basis.
July 29th
1 Board Press 45x10, 95x5, 135x3, 185x1, 225x1, add 1 board 245x1, 265x1, 285x1, 305x1, 275x1, 1, 1
Close Grip Bench 185x10, 10, 205x10
Face-Pulls 160x10, 10, 10
DB Laterals 25x10, 10
I switched to thumbless grip on bench and so far it feels good.
July 30th (45%)
DE Squats 55x10, 145x5, add AVG x3, 240x2, 2, 2, 2, 2, 2, 2, 2, 2, 2
DE Deadlifts 135x5, add AVG x3, 225x1, 250x1, 1, 1, 1, 1
Sumo RDLs 250x10, 10, 10
GHR BW+10x5, 5, 5
Going back to my 3 week DE waves probably with de-loads (45, 50, 55%), but I am not quite sure how I want to work the deload. Squats felt really fast today and deadlifts felt funny. I have layed of the GHRs for too long…
August 1st
DE Bench Press 45x10, 95x5, add minis x3, 140x3, 3, 3, 3, 3
OHP 45x10, 95x10, 10, 10
Chest Supported Row 45 + mini x10, 70x10, 90x10
Tricep Press-down 120x10, 140x10, 160x10
Kroc Rows 145x18 (last 3 with left arm were singles)
Started using a faster descent on bench last ME session and it was better, so I carried it on today with DE bench and it was fantastic.
August 2nd
Recovery Session
Push-Ups/Pull-Ups superset 3x8
Crazy 35s Bench Press 115x10, 10, 10
Band Flies monster mini x20, 20
Band Face-Pulls monster mini x20, 20
S t r e t c h
August 3rd
ME Low Box (2.5 inches below parallel) SSB w/chains 80x10, 170x5, 220x3, 260x1, 310x1, 340x1, add 1 chain x1, 2 chains x1, add light wraps 3 chains x1, add heavy wraps 4 chains x1, 5 chains x1
SSB GM (DL stance) 80x10, 170x10, 190x10, 130x10 (fast hips on last set)
Ab-Wheel BW+2 chains x10, 10, 10
GHR BW x10, 10
The low box smoked me… especially with the added chain weight. SSB GM’s continue to be tough as well.
Ab wheel with chains? Where do you put the chains? Are you pivoting around the knees still?
I’m trying to work up to pivoting about the feet (i.e. standing ab wheel), but it’s not easy.
[quote]grettiron wrote:
Ab wheel with chains? Where do you put the chains? Are you pivoting around the knees still?
I’m trying to work up to pivoting about the feet (i.e. standing ab wheel), but it’s not easy.[/quote]
Make an X with them across the back and over the shoulder. Yes, I am still pivoting on the knees. Once upon a time (75 pounds and 15 years ago) I could do them on my feet. I don’t have much desire to do it now. The chains made it sufficiently difficult, so I think I’ll just keep adding weight that way. Maybe someday I’ll man up and stand up.
August 4th
Recovery Session
GROWLER!!!
100 lbs x push, drag
190 lbs x bwd drag, rope push
100 lbs x carioca
290 lbs x push
100 lbs x 10 presses, 10 rows, 10 face-pulls
August 5th
ME Incline Press 45x10, 95x5, 135x3, 155x3, 175x3, 190x3, 200x3, 210x1, 200x1, 1
Fat Bar Floor Press 70 + 3 chains per side x10, 120x10, 140x10, 160x4
Face-Pulls 160x10, 180x10, 10
DB Laterals 15x10, 10x20
BB Curl 50x10, 70x10
August 6th (50%)
DE Squats 55x10, 145x5, add AVG x3, 235x2, 265x2, 2, 2, 2, 2, 2, 2, 2, 2, 2
DE Deadlifts 135x5, 225x1, add AVG x1, 280x1, 1, 1, 1, 1
Dimel Deadlifts 225x20, 275x20
GHR BW+10 x6, 6, 6
August 8th
DE Bench Press 45x10, 95x5, add minis x3, 135x1, 155x3, 3, 3, 3, 3
OHP 45x10, 95x10, 115x10, 10
Chest Supported Row 45 mini x10, 90x10, 10
Band Pull-Aparts Light x20, 20, 20
August 9th
Recovery Session
Crazy 35’s Bench 115x10, 10, 10
Band Flies x20
Band Face-Pulls x20
Kitty Cat Triceps to the burn x2
Band Curls x20
Stretch