23:38 for my 3 mile run, back to sub 8:00 pace woo. Harder than I wanted it to be but happy I managed it. Can say the same for 3x400 on squat, vid made it look better than it felt so that’s good I guess.
295 on bench felt heavy so I need to work on that, I should be able to hit a PR based on how much my log pr went up, just gotta relearn how to bench
For future reference, if I don’t put a time next to my run it’s because I ran on the cross country course near my house so I’m not exactly sure how far I ran but can usually guesstimate within 400m based on time and effort. I plan to do most of my runs on the grass as I get back into it, easier on the joints.
405 squats felt heavier than I wanted but my 1rm is 415 so I guess I should expect that. Can’t complain about steady progress, was just hoping it would feel easier than it was.
305 singles on bench were iffy, almost didn’t get the 2nd rep but the third one was very easy. Think I need to focus on big arch, lower touch point on chest, and more elbow tuck on the way down.
Also changed things up for Sunday because I just wasn’t feeling zercher walks and strict log press (plus I save 40 mins of driving going to the local gym rather than the strongman gym). Will make my way back there once I focus on deadlift again in a few weeks.
3x405 squat was much easier than 3x400, think stretching my calves had a lot to do with it. Bench still hit or miss on how smooth the reps feel, probably won’t put up a PR but hopefully get close to my old one.
Hit my squat max for 3x1. Felt kinda grindy so hoping for 435 next weekend after deloading during the week. Need to adjust the lever belt, been losing 1lb+ per week after cutting out cereal and pop tarts. A single deadlift at 365 was enough to call it a day, think I was flirting with tweaking my back again. I just can’t keep good form after squats.
Sunday (upper)
Bench press 2x5x135 5x185 5x225 3x245 1x275 1x295 0x315 (bumped the J hook on the way up so decided to come down rather than grind around it)
ER 5x20
Subscap 5x15
Log clean and push press (12in) 8x95 5x4x165
Ring pull ups 5x8
Last week of training, deload followed by 20lb squat PR with 435.
Happy with the pr, was really nervous leading up to the attempt even though I was fairly certain I’d hit it. Going to stay away from flat bench for a while. Shoulders don’t like it and I was making good progress hitting log twice a week.
Might continue to cut the rest of the month then mini bulk. Still waiting on event announcement for August comp before I really focus on anything.
I think 445 was there if I didn’t attempt 435 first. I did crush 445 for an “eccentric single” though. The best part about the PR is I’ve been losing a pound a week for the last 2 months. Abs + strength = no complaints
I’ve been keeping the deadlifts a bit lighter after squats, actually tweaked my back a few weeks ago doing them. Too hard to maintain good form when I’m tired (and my dl form isn’t great to start with). Really I’ve just been doing them to semi remember the movement pattern rather than progress on it.
Without a doubt, 10 more lbs was there. However, all you’ve done is given yourself another reachable PR. Good form, good depth, can’t tell if those are heeled shoes but either way good ankle mobility too. Great lift in general dude!
Yep, they have a raised heel, not sure how high though. It’s funny you mention ankle mobility because I recently started stretching my calves between warm up sets and it has made a huge difference in how I feel at the bottom of the squat. I used to have a problem with tipping forward but that’s no longer an issue.
I figured I could go bulgarian to try for 445 or 455 but I’m not in a hurry. I figure I’ve got 10-15 years before age catches up with me and the progress has been steady so why rush it
Yup, if you don’t have proper ankle mobility then reaching depth will require you to tip your body forward more in the hole. I used to be a personal trainer (aka an educated fool) and because of my certification program, I was afraid of knees tracking over toes for years. After wide stance/super-sit-back squatting, my quads got weak and my ankle mobility sucked. Now that I don’t care as much about strength, my quad work involves lots of knee flexion, and my knees and ankles feel better than ever before. Still, with how that 435 looked, I’d say 475 is in the cards this year.
I’m seriously considering continuing the squat focus. 2 years ago my PR was 275. I went up to 385 in 8 months by alternating between doing 5s and Candito’s squat program.
This most recent pr was my first time running that program in about a year during which I only put another 30lbs on my squat. I swear it’s like clockwork: do 5s for 4-6 weeks, run Candito’s squat program, 20-30lb pr, rinse and repeat.
I’d like to have a better deadlift but I’m just a lot more comfortable with squats. Maybe keeping deads on the back burner will be good to test some tweaks in technique out as well.
Kinda feel like I’m going through the motions but weight is moving well so not the end of the world. Tried hook grip on deads, felt okay on a few reps so may try to figure it out while I’m not taking deads too seriously.
Still waiting for August comp events to be announced
Welcome! It’s a boring log where, on a week to week basis, 1 rep/10lbs/1set might be added to a couple exercises and then the routine changes every 2-3 months.
Ok so 6x7 is a lot of squats during a cut… Why 7s? Because 6s are too easy and 8s are too hard!
Have a clinical rotation coming up so training will suffer for 2 weeks. Going to push the volume until then and take a 2 week deload. As long as joints feel okay I’m going to do some stupid volume and have some fun with it.
Then thinking Candito squat program again and hit 455. We’ll see.