9.531 (not really)
Squat
My back is still not right from my epic failure on DL, so I just warmed up squats, didn’t even hit my deload weight. Sets of 5 from the bar up to 275. I actually feel much better after doing that, so my plan is to use Tuesday of my deload week to do my heavy squats. 415, I’m coming!
Kroc Rows
2x10 w/ 130’s
Basketball 1 hour 20 min.
9.D
Upper Body Pressing
*Sets of 3 for speed, adding 5-10 lbs until you get slow. Pulling movements in between the first 3-5 sets on each
OHP up to 145
Incline up to 195
BP up to 245
Decline up to 275
Decline smith machine super wide half-reps
315x10x2
how’s the back feeling?
Back is all better. I just needed some rest after the DL failure. I’m going to switch up my DL training because 5/3/1 is clearly not working for me. The rest of the lifts are going well, though.
Makeup Work 9.531 Squat
bar
bar
135
135
135
225
275
325x5
375x3
415x3
Felt awesome. I almost went down for a fourth rep and I think I could have done it, but I had it in my mind to do 2, then I did a third and as soon as I was up I took a step to rack it. I’ll have to make sure not to do that in competition or the lift won’t count no matter how easy it was.
Biceps and Triceps
Ab wheel
Good session. Big squats take a lot of time and a lot out of me, so the assistance was just to keep moving for the rest of the time I was in there.
squats are just absolutely ridiculous man! forgive me if i’ve asked this before but do you squat ATG or parallel?
Just past parallel. I can do ATG up to about 350, but more than that and I can’t keep the arch when I get deep in the hole. Just the way my body’s geometry works. Thanks for the encouragement. I’m looking forward to my next maximal attempt.
9.Deload
Bench
worked up to 5x225
Bi’s and Tri’s for about 20 min
Lat pulldowns and cable cross reversals, straight arm pressdowns
Bridges
that’s it. Lame day.
9.Deload
Warmed up squats to 5x315
Kroc Rows, 2 sets each arm x10 w/ 130
Basketball 90 minutes
ahh the dreaded deload
I’ve been out sick. I’m going back tomorrow.
10.5
OHP
bar
bar
95
135
155x5
175x5
190x4
Not bad. Didn’t hit the prescribed reps, but considering I’ve been out sick and not back to 100%, I’ll take it.
DL
135 Reg/Sumo
225 Reg/Sumo
315 Reg
1:15 basketball
10.5
Squat
bar
bar
135
135
225
275
325
375x6
Felt good. Warmup sets didn’t feel good at all, but the main set was good.
Bench
bar
bar
95
95
135
185
225
245
260
275x6
Ugh, I know I just did squats, but come on, man.
That’s all I had time for. Next week back to the full slate.
10.3
OHP
bar
bar
95
95
135
160x3
180x3
200x1
185x1
Didn’t have it today.
Dips/Pullups alternating
Dip sets were 15, 20, 20
Pullups were 5x10, then 5 to even out the total.
Ab wheel.
I think last week really hurt me with skipping all of the assistance and doubling up the main exercises.
some nice lifts as always, especially the squats, my bench woulda suffered a bit too from such a heavy load
10.3 (sort of)
DL
I did each weight sumo, then conventional for five reps
bar
135
225
275
315
405 (sumo only)
Felt good. I’m taking a step back to reassess my training and to introduce sumo to the mix. I think I will eventually pull sumo better than conventional, but I think that conventional is better for my sports training.
Back extensions
3x10
Seated cable rows
10x80,120,140,160,180,220
Shoulder raises, various angles, 10 each twice
supine biceps curls w/ a 20 2x10 each arm
i like the addition of sumos, i think it will work well for you
I sure hope so. My DL has been stagnant/regressing for months.
10.3
Bench
bar
bar
95
95
135
185
225
260x3
275x3
290x4
Went for 5, but failed. Help me out with the form if you see something.
Inverted Row
20, 20, 15, 15 grip wider each time
Speed bench
6x3 on the minute, 135+EFS Strong band looped under the bench.
Reverse Crunch
3x15
…
For the record, that’s a finger ^
Not a butt.