18 Sept
Morning: tossed the med ball around to loosen up my shoulders
Afternoon:
Squats: 3135, 185, 225, 245, 1275, 315. 41335
Front squats: 3135, 155, 185, 225
Good mornings: 36185
Squats: 120*185
Squats were tougher than they should have been. I’m going to do singles starting from 4 and working up to 8 then adding weight on. I did something very similar at the start of the year and it got my squat past 405 so I think it’s worth doing again. The set of 20 was thrown in on a whim. I was talking to one of the regular guys I see on the weekend and the subject of 20 rep sets came up. So he did a set and so did I. Next time I’ll add weight but they are certainly “fun” after doing the singles and front squats.
My plan is to keep the volume up on upper body for now and really work on my lower body strength for the next couple of months. Then I’ll focus on upper body. Rinse and repeat.
Morning session due to some work commitments. I warmed up with squats and overhead press and realized that I have absolutely no explosiveness at all in my squats using low bar. I need to really work on that.
Presses went well and I supersetted my pull ups with the CGBP. I used smaller ladders with floor press and rows today but they are still pretty tough.
Done. In accordance to my plan I added 10 lbs onto my deadlift and when I can pul that for a triple I’ll add 10 lbs onto that weight. I could have gotten a double from 505 but it would have been a slow second rep and I don’t want to grind any working weight reps out. I did the squat doubles for speed work. I don’t have any explosiveness at all doing low bar squats and I’m trying to learn that. These reps were definitely explosive and I’ll add weight onto the next set.
Weird day today. I was supppsed to head up to Burbank for some work meetings this morning. Because traffic sucks through Orange County and Los Angeles I took my motorcycle thinking that I would save time since we can lane split. Well I was making great time and was about 10 miles away when I felt the back of the bike getting pretty squirly. Crap, a flat tire…luckily I was going 85 - 90 in rush hour traffic or this would have just been boring. I got to the first exit I could and limped around looking for someplace to fix my tire. I asked around and got pointed towards the local Harley shop. They couldn’t help me and the guy behind the desk didn’t offer to look online for anyone who could. Whatever, be a dick. I’ve got roadside assistance so I called them, arranged a ride, then proceeded to call around looking for shops to change the tire out. As I was making phone calls this one guy comes out of the service area and offers to load my bike in the shop trailer and give me a lift. He then takes me inside and asks around and they suggest the Honda dealer which is a couple of blocks away. It just so happens he can change my tire out so we load up the bike and off we go. The Honda place took 45 minutes to change it out and the labor was only $40. Great guys all around and it definitely made my day brighter. So if you’re ever in Glendale, CA stop by the HD and Honda shops.
Thanks Git. No, my best so far is 525 but I’m definitely going to best that relatively soon I think. Ideally I would like to get 550 by the end of the year (if not more…).
[quote]atypical1 wrote:
Thanks Git. No, my best so far is 525 but I’m definitely going to best that relatively soon I think. Ideally I would like to get 550 by the end of the year (if not more…).
Squats: 3135, 185, 225
OHP: 3135, 155, 175, 155, 165, 175, 155, 165, 175, 155
Pull ups: 5 sets / 43 reps
DB Bent over rows: 3855
Z presses: 135* 2, 3, 5, 2, 3, 4 (that 5th one wasn’t going all the way up)
Pendlay rows: 135, 185, 225. 245* 2,3,5,2,3,5,2,3,5
As my main lift volume goes up my accessory lift volume (namely z presses) has to go down. Who would have thought that…lol. I added the DB bent over rows to get extra back work in.
Still working on my diet. I’m thinking that I’m going to carb cycle using the template that Thib wrote a while back (“carb cycle codex” I think it was called). It’s going to require some planning on my part so it won’t start until the beginning of Oct.
Squats are suffering but I can’t complain too much since my deads are going up. I’m tired of complaining about my diet not being sorted. I’ll create a plan this week and execute that plan next.
Yes, you would definitely enjoy that. You can try all different types of ladders to get the volume in and they aren’t as boring as straight sets across. I keep the rest periods for the low reps on the short end and it’s like doing straight sets.
