Thanks GV! My upper back is definitely feeling it today. Something is really working the heck out of my erector spinae too and it’s sore for the first time. I think it’s the front squats but I’m not 100% sure. Upper back is really getting worked with all this volume but I don’t feel that it’s too much. Thanks Prelipin.
james
Sun - Bench explosive
Bench: 62175, 62195
Band pull-aparts: 520
JM Presses:865, 75, 85, 95
DB Presses: 21285
DB Rows: 215110
Front and side raises
Curls
Calves
Abs
My main working set for bench was the 62195 but I added 12 reps at 60% to get my volume up. I’m going to add in JM presses and weight be damned as long as my form is solid.
james
Your last post reminds me of younger days when we used to yell during lifting, “Make that weight yur’ bitch” or “Don’t let that weight beat you, press that shiznit!”
LOL…you were probably using more weight than I am though.
Tues training - Squats reps
Low bar squats: 6285, 305, 325
High bar squats: 38225
Sumo deads: 38*225
Walking lunges
Abs
Mobility stuff
I’m pretty beat after that session. I filmed my sets and I definitely need to come down more and I’ll work on that. I don’t know what my max for HB squats is so that presents a bit of a challenge for calculation purposes. I’ll add weight next time. Walking lunges suck but are good and I’ll actually do these consistently. I dialed back the sumos as I was pretty fatigued but I’ll add weight next time. They aren’t a perfect match with squats but certainly not a terrible one.
james
That’s weird I watched your first video and then it started playing loads of different clips going back through time!
I was going to ask why you did some sets facing the rack and some away, but now I’m just confused.
EDIT: Don’t worry I’ve figured it. The first vid has a next arrow that I must have clicked by mistake which scrolls through a playlist.
haha…yeah, the playlist thing is weird. I don’t know if that’s a setting on my part.
I face away from the rack on low bar so that I’m not facing the mirror. I’m trying to mimic a meet where I won’t have any visual cues to use. It also helps me keep my mental checklist going. I should face the same way for high bar too now that I think about it.
james
Like the hoodie squats-gangham style.
LOL…yeah, I watched a series on Kai Green and took inspiration. In reality it was stupid because I ended up sweating through it and had to wear it home freezing. That’s a lesson learned right there.
james
Weds training - Extra day
Front squats: 6135, 155, 175, 185. 3205, 225
Pendlay rows: 36225
Shrugs: 10405, 455, 495
Dips: 310
Calves
Mobility stuffs
Legs were beat today so I took it easy. Front squats also hammer my back about 2/3 of the way down. This is a good thing and they are going to be a valuable addition to my training. Is there supposed to be a ratio between what you can front squat and what you can back squat? I’m going to keep this combo for the next 4 weeks and see where it gets me.
james
Looking good ATP1. Crazy shrug weight.
Sat training - Deads - Explosive
Deads: 62315, 62325
Front squats: 6135, 155, 175, 185. 3 sets of 10 second bottom pauses @135
RDLs: 6315, 365, 385
Walking lunges
Abs
Done.
Sun Training - Bench reps
Bench: 6195, 205, 225, 235
Band pull aparts: 520
JM Presses: 8bar, 65, 85, 105, 115
DP Presses: 21385
Pendlay rows: 45*245
Calves
james
Tues training -squats - heavy
Squats: 32305, 32325, 32345
High bar squats: 38245
Deficit deads: 42365, 33365
Abs
I write that down and it sound so simple. I laid down after my last deadlift set as I was beat. All of these sets were done using Prelipin’s table. I took a guess at a max of 500 for my deficit deads. I really like those and will keep them. The 365 was 70% of my max and the 345 was 85% of my squat max. I’m doing the percents in waves so when the max on squat is lower I’ll raise the max on my deads.
james
I love using Prelipin’s Table and of course I got my information on this through Louie Simmons. I think it’s the best way to add strength and power.
Weds training - bodybuilding day
Walking lunges: 4 sets across the gym floor
Bench: 46225
Rolling lying tri ext: some * 15 and some * 12
Chest supported rows
Curls: bar *25
Leg ext: 2 sets of some *20 - prehab work
I squat and deadlift twice a week so I’m going to bench twice a week too. Walking lunges are part of my warm up and for extra leg volume. Leg ext are done for prehab to get my knee ligaments strong.
Bench went well but the last rep had to be touch and go or I wouldn’t have gotten it. Funny how heavy 75% of your max gets.
james
[quote]gorillavanilla wrote:
I love using Prelipin’s Table and of course I got my information on this through Louie Simmons. I think it’s the best way to add strength and power.[/quote]
That’s what I’m hoping. It requires a lot of planning as you have to track your reps and sets to make sure you’re not going over and I have to track it throughout the week. So far so good but time will tell I suppose.
james
Sat training Deads for reps
Deads: 3756, 4056, 4356
Front squats: 6bar, 135, 155. 3175, 185, 205, 1225, 3*205, 185, 175
Done. Decided that today would be the day I cut back on caffeine. I’m going to allow myself one large (20oz) green tea a day. I was having 4 cups of coffee in the morning, a large green tea, then typically some more coffee at night. I think that tomorrow I will time my caffeine to be during my session instead of after. I was fine this morning up until I started to deadlift then my head just started pounding. I hope withdrawals are over quickly…
james
Great work on the deads, looking smooth.