Shits gets serious on the add 50 program next monday. First week were it seems like a challenge and in all honesty the numbers seem ridiculous for the max I put in. Luckily I set the max really low so there’s a chance I’ll finish it.
^Shit got too serious or I had a really shitty day since I worked 30 hours on the weekend alone.-5 training max
Today was squats
Box jumps- I don’t know the exact measurements of the boxes…but 3 x the tallest box there and 4 one inch mats. Super easy.
Squats- Worked up to 365x7. Form was solid besides the second rep where I lost all tightness at the bottom and almost didn’t make it back up. 2-3 left in the tank.
SSB lunges- 3x5(per leg)x135. Easy but extremely awkward. Been awhile since I’ve done these and my glutes are really cramped from them.
DB Side Bends- 3x15x85
Recon Ron pull-up program- 6,5,5,4,3. Super easy
Leg curls 5x a lot x a little
How I felt after lunges. Or atleast the first 10 secs of the video. The rest is a mind-fuck.
Holy fuck I’m weak. My glutes have never been this sore.
I’m just going to start this cycle over on monday lol. Too many distractions. I may tyr this cycle as 3/5/1
Finished the first day of the Ed-coan bench program. Not too hard, not too easy. Paused close-grip is more demanding than I thought it would be and irritated my right shoulder slightly. Most likely because I wasn’t able to stay tight for the pause/extra ROM. Will be working on this.
I’ll go into a little more detail about my squat day today.
Warm-up- The one Henriques posted. Awesome warm-up to say the least.
Foam Roll- Quads, IT band, piriformis,calves
Static Stretch- Calves/Hip Flexors
Dynamic Stretch- squat 2 stands and band shoulder dislocations
Muscle activation-X-band walks. These look fucking stupid but work.
Squats- Warm-up sets. 5x170, 5x215, 3x255
Work Sets- 5x280, 5x320, 5x365. I’m currently doing the 3/5/1 template of 5/3/1. So I didn’t go for extra reps on the 5 day to give my mind/body a little rest for the heavy “1” day. From how easy 5x365 was I think I could’ve gotten 8. Since I didn’t go for extra reps I did some extra volume for the assistance work.
Squat drop-set- 14x275. I don’t think I’ve ever gone over ten reps squatting. Not fun lol.
All squat sets were beltless.
Leg press w/ doubled bands. No idea what the tension was.- 3x10x6 and a quarter PPS. First time doing a leg press with bands and they SUCK. My quads were killing me.
Leg curls-4x10xwho the fuck cares
hanging leg raises- 4x10x some light ass ankle weights. My right hip was cracking on the negative portion of these. Definitely something I’ll keep on eye on.
Tomorrow I’m going to set a max on my strict press/do shoulders. I haven’t done these in atleast 4-5 months. It’s probably going to be pitiful but I’m excited to add these back in.
Oh yea.
Music Choice Winds Of Plague - A Cold Day In Hell/Anthems Of Apocalypse - YouTube
Pressing today was embarassing as expected. The weights went UP easy and I didn’t seem to get weaker BUT the negative portion of it really hurt my right shoudler. I was too scared to go heavier than 150, which I did a single of. I’m going to start VERY light and do 3 sets of 5, adding 5 pounds every week or so until I stall or I realize it irritates my shoulder too much.
Dips- 5 sets of 15 with BW.
Lateral raises SS with DB cuban press
Face pulls for 3 sets of 15
A couple training updates.
Hit a squat pr of 405x6 and a good morning volume pr of 3x6x175 (very easy).
And I learned how to CG paused bench (Index fingers on smooth. Regular is thumbs away form smooth) and incline without any pain. Close-grip I wasn’t tucking NEARLY enough and for incline I need to go pinky on rings for it too feel comfortable. Odd but it works.
Feels good adding the press back in. Just doing 3 sets of 5 and increasing linearly.
The guy at 1:30 is the funniest thing on the internet.
I think I have officially picked out a meet
http://www.rychlakpowersystems.com/FORMS/2012InsurreXtionEntry.pdf
And entry forms in the mail. Not that it means much at all since it’s such a specific record but I pretty much have the RPS squat,dead and total state records for 18-19 in the bag unless someone stronger than me shows up to this one.
Hey, it’s a self esteem booster right?
[quote]hastalles wrote:
Try putting most of the weight on the outside of your palms for skullcrushers. Might help your elbows[/quote]
Also I did skullcrushers for the first time in awhile today and tried this. Helped tremendously. Thanks hastalles!
This ed coan bench program has actually been semi easy, atleast up to week 5. Flat and paused close grip I haven’t had any trouble with. Incline has been hurting my shoulders so I replaced it with DB incline.
Had to lower my squat training max for the first time. I’ve been hitting the required reps just fine, but haven’t been getting much more. And my “actual max” definitely seems a good 15 lbs heavier than it really is.
I’ll start doing better with my log updates. I’ve been a little side tracked lately.
Squatting went well today. I lowered my training max a little because I felt I was training too close to my actual max too often and it was really taking a toll on me mentally. Still breakin pr’s, just at lighter weights.
Warm-up
Foam roll- Quads, IT band, Piriformis, Calves
Stretch- Calves, Hip Flexors
And finished it off with squat 2 stands, shoulder dislocations and bad-girl machine. Which I will never use again because it looks fucking ridiculous.
Squats-
5x160
5x200
3x240
(add wrist wraps)
3x280
3x320
(add belt)
8x360 I believe this is a one rep pr but my current training log doesn’t go back far enough and I lost my other one.
Assistance-
Good mornings- 3x5x180 (Ridiculously easy for some reason)
And to save some time I supersetted the good mornings with
Leg press- 3x12x6 and a quarter PPS (plates per side) also ridiculously easy.
DB Side Bends- 3x12x85
Everything was pretty easy today. On the 3 and the 1 days of 5/3/1 I’m going to focus on getting the main lift stronger and on the 5 days I’m going to focus on a little more volume with the assistance work and only do the prescribed reps on the main lifts. I’m hoping this will give my CNS a break.
OH press day tomorrow. Surprisingly my press has been going well even after not training it for so long.
About to hit dem shoulders up real nice.
OH press went well, DB incline and db flat irritated my shoulders so I stopped. Something about DB’s really doesn’t make my shoulders feel happy. Finished it off with some lateral raises and rear delt fli’s…then called it a day.
On week 6 of the coan program and this one was definitely the hardest. The last rep of bench was grinders for both sets, but the CG was pretty easy. I could’ve definitely been using more leg drive so I’ll make sure to do that next week.
Light squats today.
Worked up to an extremely easy 5x345.
SSB good mornings- 3x5x185
Leg press- 5x20x4pps. This was easy but still got quite a quad pump from it.
DB side bends- 4x10x90
Leg curls- 100 reps
I think I’m gonna start doing kettlebell swings instead of deadlifts.
NAWT