7/15
Push
Bench- 45x5, 95x3, 115x3, 160x2 fuck, 135x6/5/3 FUCK
Facepulls- 3x15
side raises- 3x20
tri push- 3x15
Bad day, no cardio because of landscaping today. Did some swimming as well.
7/16
Pull
Db row- 55x15, 65x12, 70x8 PR
Cable row- 85x20, 100x12, 120x8
GC lat pulldown- 3x15
2 curl movements
7/17
No lifting today. Had lacrosse practice. Was pretty cool.
7/18
Woke up sore as a mofo. Took the day completely off. Did some hot tub to pool stuff and tons of mobility stuff. Weight is down to 174.
7/19
Legs
Squat- 45x5, 135x3, 185x3, 205x2, 235x5 PR but a small one
GHR- Bwx8 x 3
leg curls- 3 x15
calfs/abz- 3x15
This took everything out of me.
7/20
Push
Bench- 45x5, 95x5, 115x5, (160x2) x 2 Still feels heavy
CG- (135x4) x 3 PR
facepulls- 3 x15
sideraises- 3x15
tri pushdown- 3 x15
Fuck my bench.
Keep grinding.
How is the lower back going?
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Lower your god damn percentage on the bench, or change the lift somehow. Notice how all of my lifting done at/over 90% (max 3 or less reps) is rotated frequently? That is to avoid plateaus like what you just dug yourself into. Go do some work with five reps for three-four weeks, then feel free to work back in the 90-100% range again.
Take note: you were in the 90-100% range for three weeks, then tried to get 160X3 you hit 160X2, then you hit 160X2 again, then next time you are going to struggle even more with 160X2, or even just get 160X1. Your close grip is getting stronger, and is out of that range. Do you see what Is going on?
You are lucky that you have people here who care about your progress, and try to give feedback. And yes, the reason that I get pissed off when you shoot yourself in the foot is because I care. It bothers me when people who (I hope) cares, and is in a sport shoots themselves in the foot repeatedly.
Bird- Thanks brotha!
DSSG- Your right. I guess i just got a little PR happy. I will try lowering the percentages and hitting some 5rm or even some 8rm’s. Thanks again man you are beyond helpful.
Update on lower back: Been doing a lot of soft tissue work on the foam roller and some mobility drills every night and things are improving. Still a bit scared to get back into pulling.
7/21
just your normal pull day.
Going to start cranking up the conditioning. Been 90 + degree’s every days this week and was just to hot. Bad excuse i know.
[quote]jtownlax wrote:
Update on lower back: Been doing a lot of soft tissue work on the foam roller and some mobility drills every night and things are improving. Still a bit scared to get back into pulling.[/quote]
Good work. Don’t forget to do some core work. Only adds another 5 minutes at the end of most workouts. When you do start pulling again remember to take it easy and progress slowly and be humble with the weights. Also take more frequent deloads. More frequent than you think.
And listen to DSSG. He knows his stuff.
Uncle Bird.
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[quote]theBird wrote:
[quote]jtownlax wrote:
Update on lower back: Been doing a lot of soft tissue work on the foam roller and some mobility drills every night and things are improving. Still a bit scared to get back into pulling.[/quote]
Good work. Don’t forget to do some core work. Only adds another 5 minutes at the end of most workouts. When you do start pulling again remember to take it easy and progress slowly and be humble with the weights. Also take more frequent deloads. More frequent than you think.
And listen to DSSG. He knows his stuff.
Uncle Bird.
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Strong torso+strong working glutes/hamstrings=strong and healthy deadlifts
That is essentially it. My number one favorite ab exercise is suitcase deadlifts. They can be done off the floor with 25’s, 35’s (I like these, but will switch to 45’s for it to be more specific to normal deadlifts) and 45’s they can also be done out of the power rack/off blocks as elevated pulls. Next would be shovel deadlifts, but they are fucking with the collars of my bar, and I can’t do them much anymore, then barbell rollouts (ab wheel is good too). Next would be hanging leg raise (variations), and finally the mighty front squat hold.
Those are the only ones that stay as permanent
I do 3x15 of hanging leg raises or decline situps 2 times a week. May need to add more.
[quote]jtownlax wrote:
I do 3x15 of hanging leg raises or decline situps 2 times a week. May need to add more.[/quote]
When you start deadlifting again, do on deadlift day: side bend 4X15 supersetted with some type of arch back extension (can be done off a 45 degree, flat, and off a regular bench) where you keep the back arched, and move at the hips
On squat day do 4 sets of 5-8 suitcase deadlifts, two sets for the right side, and two for the left side, alternate between the two. And do some type of arched back extension that is different than on deadlift day, and done for less reps.
After you get stuck on one exercise (can’t increase weight/reps), swap the suitcase deadlifts for shovel deadlifts, or front squat holds (after walking out hold it for about 15-20+ seconds) it should be done with a clean grip, and far over what you can front squat. Switch the side bends out for abwheel rollouts/barbell rollouts, and change the back extension slightly somehow, but always with an arched back.
DSSG- Will do that exactly. Probably will add in a deadlift day when i go back to training 4x a week. A day for the squat, bench, dead, and press. Pretty simple i think.
Lel not saying don’t do them if you don’t want or if this guy is handling your programming but everyone I know regrets ever doing sidebends from an aesthetic point of view myself included. Athletics wise I cant say I ever noticed the difference from oblique work after doing it consistently for awhile.
Ya i wasn’t planning on doing side bends because i don’t really want a blocky waist. Will substitute it for some more abdominal work.
[quote]jtownlax wrote:
Ya i wasn’t planning on doing side bends because i don’t really want a blocky waist. Will substitute it for some more abdominal work.[/quote]
Yeah doing oblique work pretty much just makes you look wide and fat as shit not gonna lie lmao
7/22
Squat- 45x5, 135x8, 185x3, 205x2, 240 x 2 Was soooo pissed about this
Just ended up doing a brutal amount of assistance for punishment. Also had my first cheat meal in 9 dasy.
7/23
No lifting. Did a sled workout that very nearly killed me.