I screwed up a couple times today, but I achieved a good chest and delt pump so all is well! The first mistake was doing OHP Day after my push day on Friday. I should’ve done deadlift day. Perhaps my subconscious is telling me to do upper/upper/legs???
Warm Up
ELLIPTICAL
10 min, 0.80 miles
Super Set
DB OHP
50 x 5
65 x 5
72.5 x 5 x 3 sets PULL UPS
BW x 5, 6, 7, 8, 9, 7, 7 This was random. I started with 5 reps as a warm up because I knew I had five working sets. I did 6 reps on the second warm up and just decided to go with it. Crapped out after 9 reps, as you can see.
Super Set
DB INCLINE
82.5 x 5 x 3 sets CABLE ROW
100 x 2 reps and a broken cable Begin second screw up for the session. UNDERHAND ROW
185 x 10 x 3 sets with a bit of body English DB CRUNCH
Completely forgot after the cable issue
The broken cable was a failed connection. I knew I shouldn’t have trusted the old guy at Ace.
Super Set
PUSH UPS
20, 20, 10+5+3+1+1 DB LAT RAISE
25 x 12, 10
15 x 20
Lifting Time: 43 minutes. I knocked on the door of nausea after rows but I also ate before the session. I thought I’d be safe on an upper body day but rows required a decent amount of bracing and that seems to be the trigger for the urge to puke.
Very easy fix. I used the one on the right instead of the one on the left. The cable pulled through and the weight dropped. Luckily, it was on an eccentric so I didn’t smack myself and the plates landed right where they were intended to go. I ordered 20 of the clamps on the right and I’ll use three per connection.
I’ve lost track of what day I should be on since I’ve been switching things around. I might call the next workout the last workout of week five because I’ll have hit OHP, Incline, and deadlift for 5x5 and I did my usual heavy single for squats last Friday.
Warm Up
None
Superset
DEADLIFT
135 x 5
275 x 5
325 x 3
375 x 5 x 5 sets BAND PRESS DOWN 21s
Black x 15F/15B/15T x 3 (sets 1, 3, 5 of deadlift)
POWER CLEAN
135 x 5 hang cleans with deadlift warm up
185 x 3 with deadlift warm up
185 x 2
215 x 1
235 x 1
245 x 1 x 6 sets I sucked today. I couldn’t get my mind right and that made it so that I couldn’t get my body right. I couldn’t focus on positions and every rep sucked and had an ugly catch.
Super Set
CLEAN PULL
295 x 3 x 3 sets BARBELL CURL - TRIPLE SET
65 x 8/8/8 x 2 sets
Super Set
SQUAT
185 x 5
215 x 5 x 3 sets REV DB FLY
25 x 15 x 2 sets
Time: 53 minutes. This session was tough. Smoking the triceps with 21s during deadlifts hurts during deadlifts. Who knew? Also, smoking the upper back all session and then super setting reverse fly’s with squats is tough. Again, who knew? On the plus side, the pump gave me a better platform for the bar. I planned to do 225 on squats but I wimped out when the time came. 185 felt heavier than it should have and it could have been due to all the work I did prior to that. Lastly, training back to back days sucks, but it sets up my week better. I’m glad it’s over.
It’s the American flag in black and white, but it has a blue line as one of the stripes right below the stars. Google it and you’ll see tons of pictures. I’m not sure where it started but it represents support for law enforcement.
There’s also a Thin Red line, Thin Green line, and Thin Gold line version for firefighters, military, and EMS personnel.
Any tips for the rack position in front squats/cleans? The catch used to be the only decent part of my clean, and I’ve completely lost the ability to hold the bar like that. Been half assedly stretching my wrists but I’m not entirely sure how to improve.
Not really. I was always just told to do it. You might try rolling out your triceps, lats, and forearms on the bar while it’s in the rack. It’s possible that you’re incredibly tight and those muscles are restricting you from getting your arms up. Warning: rolling your triceps on a barbell hurts like hell.
My warm ups are the only cardio I get, but I can’t afford to waste 10 minutes on the elliptical on work days. I’m extending my lunch break already. I actually prefer to be warmed up and sweaty because it allows me to get to my working weights faster. I prefer to start deads with 275 instead of 135. My deadlift/power clean bar always has 185 on it in bumpers. I dislike stripping them off for warm ups.
Did this at the work gym. This is only the second time I’ve used it since Covid hit. It was kind of nice. I’m definitely working harder now than I was previously because I sweat my ass off. I usually try to avoid that when I’m in uniform but it’s going to be 100+ today with single digit wind. I’ll sweat through my clothes at some point.
Super Set
DB INCLINE
50 x 5
60 x 5
75 x 5
85 x 5 x 5 sets Was supposed to be 82.5 but I can only do that at home with a misloaded DB. I decided to move up in weight because 82.5 has felt good. No regerts. CABLE ROW
130 x 10
140 x 10
150 x 8F/8T/8B x 2
170 x 8 x 3 sets Well, this was brutal.
Super Set
DB OHP
70 x 5 x 3 sets I barely got 5x5 with 72.5 at home. 75s seems like too much after 5x5 on incline and I was right. 70s worked perfectly. I only had about 0.5 to 1.5 reps left in me. PULL UPS
BW x 8
BW x 6+2
BW x 5+2+1 CABLE TWIST
70 x 10 ea x 3 sets
Super Set
PUSH UPS
20, 15+5 SA CABLE LAT RAISE
20 x 10+10 half
20 x 8+8 half
Total Time: 43 minutes and I’m spent. My shoulders even looked good through my XL undershirt.
Well, it’s been about 15 minutes since I posted my workout. I managed to make it upstairs and I just ate 50 grapes hoping the sugar will stabilize my blood sugar and get rid of the nausea.
I’ve had time to think while I sit here. I have never felt this strong on deadlift. NEVER. During my journey to 545, I recall hitting 405 for a triple for the first time ever and I was thrilled. I pulled 455 for three not too long ago and I’d say 395 for 12 after squats is pretty damn good progress.
So that raises the question: why mess with my programming? And by mess with it, I mean stupid squats. I absolutely loathe my leg training. I don’t know what has happened, but I hate it. I can do Training Maximally, but the SGSS progression is awful. I might revisit the TM program and run it as written which means working up to the TM for a single and then 5x5 with 70%. I might drop RFESS back to bodyweight and just do them as prehab in some giant set. That would have worked well with reverse fly’s and the ab wheel today.
Ahhh, finally. The puke has subsided. Grapes for the win.
