Thanks Matty. I haven’t fully read the book yet so I won’t start until after the meet. At first glance it’s not terribly different from what I’m doing now by training three days a week. This seems to give me a lot of recovery time.
james
Sat training - ME Upper
Floor press. working 2275, 1285, 295, 305, 0315
JM Presses: worked up to 135
Behind back shrugs: 405, 455, 475
Pendlay rows: 46*225
Face pulls - high and low 3 sets
Ab work
315 is going to be mine. It’s just a matter of time.
Decent session despite missing 315.
james
Nice work James. 315 is a big milestone, go get it.
A 405 squat and a 495 DL in the same session is no joke.
Thanks Jack. I hope to get it before too long.
Yeah, it was pretty taxing Joe.
james
16 Dec DE Lower
Pause squats: working sets = 82275
Deficit deads (about a inch and a half deficit): Working sets = 62275
Step ups: 6*bar, 95, 115
Oblique work
Lots of stretching
Squats and deads wore me out. The pause squats were especially tiring. I wrapped up for those sets to practice my wrapping technique and the only rest between sets was unwrapping and wrapping. I like pause squats and feel that they help out my form.
james
17 Dec Extra lower day
Front squats. Worked up to a double with 225
RDLs: 315, 365, 385
Lunges with bar: 3*6
Front squats went well and my form actually looked decent. Knees out was the cue that really worked. Ha, 5 years later and I finally feel like my squat form is good enough for all the work I’m doing to have an effect.
james
Nice work James.
I’m thinking of having a go at floor presses because I don’t have a bench right now.
How do you find them on your shoulders? (my shoulders don’t like benching with a barbell much) and is it easy to get the bar in to position?
FB - Thanks! I use a power cage so getting into position is easy for me. But I’m slender enough to be able to fit under the barbell too. You could also raise it on a couple of plates if you have to. I like floor presses because they work my triceps more. Honestly the best thing I ever did for my shoulders is to bring my bar path lower. I had been bringing the bar down way too high and that destroyed my shoulders. Once I brought it down my shoulders instantly felt better.
james
Man you’re leggy! Form looked good.
Thanks dday.
james
Nice work bro, like dday said, you got a long way to travel, how tall are you?
Thanks Matty. I’m 6’2".
james
Tues DE Upper
Wide grip bench: 102225
JM Presses worked up to 135
Behind back shrugs: 405, 455, 495
Standing barbell tri ext: Sets of 8 up to 95
Face pulls: lots
Pull ups
Solid session. Went wide on bench and upped the weights a bit. I did pull ups but I don’t get much out of them. I find that shrugs of all types really hit my back the best.
james
Sun training - me lower
Squats: worked up to a single with 405
Step ups: 6 by bar, 95, 115, 135
Leg curls: one continuous set at 95. Slow descent.
Ab work
Felt like shit today. I’ve got a cold and I’m up in reno for the holiday and my ears are still clogged. Not to mention an 8 hour car ride. The 405 was pretty easy and I really needed that from a mental standpoint.
Been training but have been busy between traveling for the holidays and moving into the suburbs.
Sat training - ME Upper
Bench: worked up to singles with 285, 295, 295, 285
JM Presses up to 105
Overhead tri ext up to 95
Behind back shrugs up to 485
Chest supported rows
Ab work
Sun training - DE lower
Pause squats: worked up to 52315
Deads: 61405
RDLs: 315, 365, 385
Step ups: 26135
Squats were too heavy and I let ego get in the way but that’s OK.
Shoulder is really, really bothering me. I’m trying to up my mobility game considerably and plan on doing work a couple of times a day.
Extra training - lower
Lots of mobility work
Front squats: 3*135, 155, 185, 195, 205, 215, 225, 235
Walking lunges
Sled work
Front squats are getting much better and I could really feel them in my legs and my upper back. Nice to get back to sledding again after a lay off.
Tues training - DE upper
Lots of mobility
Bench: 102225
Ohead tri ext: 10bar, 65, 75, 85, 95
Ohead cable tri ext: 310 (or more) *150
Chest supported rows
Face pulls (high and mid)
Ab work
Decent session today to start out the new year. I’m at 227bw which I think is almost (if not) as heavy as I’ve ever been. I can still do pull ups and can do dragon flags with no problems so I’m not going to worry about the extra bodyfat that I’m carrying which is a struggle for me.
[quote]atypical1 wrote:
I’m at 227bw which I think is almost (if not) as heavy as I’ve ever been. I can still do pull ups and can do dragon flags with no problems so I’m not going to worry about the extra bodyfat that I’m carrying which is a struggle for me.[/quote]
Maybe it’s muscle?