Thanks Matty and Snap!
Snap - I wear a belt with deads but I’ve not been using them on my squats. If I were to do a max then I would definitely use a belt though.
james
[quote]atypical1 wrote:
I used cleans to warm up today and they really worked well.
19 April:
Squats: 5275, 3315, 7375
Step ups: 4 sets
Clean and press: 33135, 33155
DB Rows: 4140*6 - 8
This was a pretty rushed session but still pretty solid. The 375 was done high bar which not puts my high bar and low bar at about the same level. And I don’t have any shoulder pain with the high bar. That’s a winner in my book.
[/quote]
Strong squatting James and with no belt-Good work. I was far less impressed with the guy directly behind you who did a set of six 45-degree rows with about 30 pounds and a 6 inch range of motion.
Movin some serious iron there brother.
Thanks guys. Yeah, that dude was cracking me up with the stuff he was doing. But honestly there are very few people who do anything resembling effective form. The even funnier thing is that most of them are more muscular than I am but I’m going to chalk that up to them being young.
james
23 April
6 sled pulls @ 40 yards and 6 sled drags @ 40 yards. Followed by mile walk with large dog who didn’t want to.
24 April
Clean and press: 33135, 23155
Squats: 33205, 33225, 3275
Deads: 5405, 3445, 6480
Good mornings: 5225, 245, 3255
Ab work
Close grip bench: 3 sets @ 185
I’m an idiot. I think that this should have been 485 not 480. My numbers have been all off this cycle for my deads.
Matty, you’re a genius. I tried the bench with the pushing away motion and that really helped. I also kept the bar over my lower ribs and those two things really helped my shoulder a lot. Yay.
james
Looking strong ATP1. 480/485 are the same in my book. Glad Matty’s bench tips helped the shoulder.
Thanks! Yeah, the tips really worked for me.
28 April - 2 mile run. Damn I’m out of running shape.
29 April
Clean and press: 33135, 13155
Squats: 26205, 33225, 23275
Step ups: 3555
BSS:3F
DB Rows: 3F140
CGBP: 8135, 155, 185. 5*205
Solid session and especially for a deload. The step ups are really helping out with my balance. I added a whopping 5lbs onto each side of the bar for these. I did sets of BSS with my knee on the ground instead having my leg elevated. Typically I can’t balance for these but I was able to this time. Progress is progress.
CGBP felt really good today too and I really practiced my bar placement and my shoulder felt really good.
james
Yesterday - sled drags, pulls, and walking the resistant dog.
Tonight:
Clean and press: 33135, 3155, 3185
Squats: 26205, 33225
Deads: 3225, 315, 405
Lying tricep press: 1158, 1254, 5, 5
DB rows: 38*140
End of the deload week. Just enough work to get the blood moving.
james
James, great work. Those squats are impressive, especially minus the belt.
Solid, solid work!
Nice deload week. Back at heavy next workout I bet.
Thanks everyone! Sorry I’ve been absent lately.
Cycle 5. Week 1. 5/3/1 full body / hp mass hybrid (or whatever I’m calling it).
Friday training
Clean and press: 33135
Squats: 5290, 305, 7340
Step ups: 4565
BSS: 38
DB Rows:38*140
I should have thrown in some sort of pressing at the end but I ran out of time. I really worked on my warm up and did band pull aparts in between my squat sets.
I was hoping to get more from my squats and that was a couple of reps short of what I should have done based on other cycles. But they can’t all be PR days.
Sun training
Clean and press: 33135, 13155, 12185
Squats: 26205, 33225
CGBP (with fat gripz): 8135, 155, 175, 185, 205
Band pulls: 320
Pendlay rows: 38225
Lying tricep extensions: 38115
Ab work
mobility and stretching
Great session today. Squats were all done from a pause and a focus on my form and especially keeping my core tight and chest up.
I went for 8s on my accessory work which is a lot like bodybuilding style training…yikes! But it fits with that I want it to do. And it’s a nice break from the triples.
I’m really upping my mobility/stretching and it’s definitely helping to make me feel much healthier.
james
Great work bro…x2 on the mobility and stretching stuff, I really have to bare down on mine as well.
I’m going to be updating this log once a week or so. I’ll try to keep up with everyone’s logs. I’m not going to be posting elsewhere in this forum.
Friday May 11:
Squats: 3260, 320, 6365
Bottom half squats: 310205
Step ups: 4565
OHP: 38135
DB Rows: 38140
Ab work
Thoughts: squat is going down according to my AMRAP set but I’m doing a bit more with the running and sled. I think I just need to get my rest in and eat more. Easy peasy. I’m still well over minimum reps so I can’t complain. I’m also getting deeper than I was (yay mobility work and stretching) which doesn’t help the numbers.
I tried the bottom half squats today and they are killer. I need to use 225 though and I need to shorten my rest period. But you can definitely feel the pump.
Did higher reps on ohp today for something different and liked it. Supersetted those with my DB rows.
Stomach is feeling nauseous and I’ve been really fatigued over the past couple of days. It will pass though.
Saturday, May 12
2 mile run followed by mobility work. Felt good to run and without pain too. My ultimate goal will be to get to a 6 minute mile.
Sunday, May 13
Three quarter squats: 510225
Band pull aparts and dislocations: 3 sets of 20
CGBP: 8135, 155, 185, 6205, 8185
Lying tricep ext: 36115
Pendlay rows: 38225. 26*225 underhand grip
Ab work
When I write it down it looks so easy. I’m going to move the 3/4 squats to Sundays and replace them with single leg work on Fridays. TBH they felt a LOT better today than they did on Friday and that’s probably because I wasn’t fatigued going into them. I really worked on my form and tried to keep my chest high. I also find myself having to hold my breath for almost all of these since you’re in a vulnerable position the entire set.
I really want to work on triceps which is why I am doing the close grip and lying tri ext together. I could feel the swole from these so they have to be working. Thinking about adding a bicep and calf day on one of my off days.
james
It’s been a while since I’ve posted. I’ve been working hard though and this was last night:
Great job. Impressive!
If you get a chance would you post what you’re doing for sled sprints and conditioning. Just curious. Thanks.