10/4/15 - Tried pause deads from the floor today. I’m slower than hell off the floor so these were agony.
Pause Deadlifts (@floor, pause an inch off the floor)
455x3
455x3
455x3
455x3
455x3
Single leg hip thrust
+45x12
+45x12
+45x12
+45x12
HS curl
x15
x12
x12
x12
x12
[quote]strongmanvinny wrote:
10/4/15 - Tried pause deads from the floor today. I’m slower than hell off the floor so these were agony.
Pause Deadlifts (@floor, pause an inch off the floor)
455x3
455x3
455x3
455x3
455x3
Single leg hip thrust
+45x12
+45x12
+45x12
+45x12
HS curl
x15
x12
x12
x12
x12[/quote]
Have you had any experience with paused deadlifts? Also there is some good stronkness as always in this log. 340X20 for squats… geeze…
[quote]Destrength wrote:
[quote]strongmanvinny wrote:
10/4/15 - Tried pause deads from the floor today. I’m slower than hell off the floor so these were agony.
Pause Deadlifts (@floor, pause an inch off the floor)
455x3
455x3
455x3
455x3
455x3
Single leg hip thrust
+45x12
+45x12
+45x12
+45x12
HS curl
x15
x12
x12
x12
x12[/quote]
Have you had any experience with paused deadlifts? Also there is some good stronkness as always in this log. 340X20 for squats… geeze…[/quote]
None with sumo leading up to this. And thanks dude, just doing my best.
[quote]strongmanvinny wrote:
[quote]Destrength wrote:
[quote]strongmanvinny wrote:
10/4/15 - Tried pause deads from the floor today. I’m slower than hell off the floor so these were agony.
Pause Deadlifts (@floor, pause an inch off the floor)
455x3
455x3
455x3
455x3
455x3
Single leg hip thrust
+45x12
+45x12
+45x12
+45x12
HS curl
x15
x12
x12
x12
x12[/quote]
Have you had any experience with paused deadlifts? Also there is some good stronkness as always in this log. 340X20 for squats… geeze…[/quote]
None with sumo leading up to this. And thanks dude, just doing my best. [/quote]
they are the absolute best sumo accesory in my opinion. If the only thing you could do were those and front squats I am willing to bet that you would PR every meet
[quote]Reed wrote:
[quote]strongmanvinny wrote:
[quote]Destrength wrote:
[quote]strongmanvinny wrote:
10/4/15 - Tried pause deads from the floor today. I’m slower than hell off the floor so these were agony.
Pause Deadlifts (@floor, pause an inch off the floor)
455x3
455x3
455x3
455x3
455x3
Single leg hip thrust
+45x12
+45x12
+45x12
+45x12
HS curl
x15
x12
x12
x12
x12[/quote]
Have you had any experience with paused deadlifts? Also there is some good stronkness as always in this log. 340X20 for squats… geeze…[/quote]
None with sumo leading up to this. And thanks dude, just doing my best. [/quote]
they are the absolute best sumo accesory in my opinion. If the only thing you could do were those and front squats I am willing to bet that you would PR every meet
[/quote]
Thanks Reed, I’ll keep doing them now that you mentioned it. I’m not sure I would have kept on doing so if you didn’t tell me to lol.
10/6/15 - Medium-heavy volumish day today. Fucked from deads, and i took a really terrible nap that just made me feel more tired when I got home so training felt kind of forced but it took place nevertheless.
Strict Log Press
110x5
160x3
200x2
220x5 shaky and reps out in front, not good.
200x5 regressing a bit to feel it out, felt much better
210x5 all reps were smooth
220x5 actually better than my first set with 220.
took off belt (got a little cocky)
210x4, failed halfway on 5th
Standing Strict DB press
40x20
40x20
40x20
40x20
Side lateral
x15
x12
x12
x12
x12
Band pull apart (brought my grip in and pulled the band more to my chest instead of my neck/chin)
x15
x15
x15
x15
Log is coming along nicely. Really hoping to conquer a 275 strict with it soon.
10/8/15- needed a break from the heavy 20 rep squats so I did some light circuit stuff but kept the brutality of the former.
Circuit of Back Squat with descending reps, 40 foot sled drag, and 10 burpees
155x20 squat
Drag x 40ft
10 burpees
rest 90 sec
155x17 squat
Drag x 40ft
10 burpees
135x14 squat
Drag x40ft
10 burpees
135x11 squat
Drag x40ft
10 burpees
135x7 squat (went to 7 for some reason, or i suck at math)
Drag x 40ft
10 burpees
135x4 squat
Drag x 40ft
10 burpees
Worth mentioning that the squats were done high bar and no oly shoes and it actually felt pretty good.
10/10/15 - Changing my back work up a bit putting some primary focus into bent over rows for diversity.
Bent Over Row
45x8
135x8
225x8
275x8
315x8 sloppy at the end but first 5 were decent
275x8
225x12
225x12
DB row
100x20
100x20
100x15
Pull ups
x8 ffs i am drained
Shrugs (farmers handles)
120x30
120x30
120x30
Band pull aparts
x20
x20
x20 these are hilariously hard when you don’t compromise where you grip it, i.e. keeping the band at shoulder width and not widening to make up for how hard it’s getting. I’d like to thank my mom and T3hpwnisher for introducing me to this exercise.
x20
Changing log title just to avoid misleading like I have always done. This way I can also max out a log.
Uh jk. Anybody know how to change a log title?
10/12/15
Strict Log Press
110x5
160x3
200x2
250x1
270x0 not sure, out of position I think.
270x1 smoked it pretty easily, then failed 280 after.
Seated DB
90x10
90x8
90x8
Strict Overhead (barbell)
135x30
135x20
135x16
135x12
Face pull
x15
x15
x15
x15
10/13/15 -Yesterdays training. Starting a new block of belted 20 rep squats. Took a week off of it and resumed today starting at a luke-warm weight that went 10x better than expected.
Back Squat
45x8
135x5
225x3
275x3
315x20 this was so easy and it felt awesome. honestly could have kept going to 25. I’ll stick with 315 maybe for another week and hopefully get to 365 by next month. 550 would be great to hit before winter ends.
Front Plank (with raise up and down for reps + DB Pullover SS
+45lbs x 30s/40x12
+45lbs x 30s/40x12
+45lbs x 30s/40x12
+55lbs x 30s/40x12
10/17/15- Been really busy lately but got a workout in Sat and it went well.
Pause Deadlifts w/ 2 min rest periods (paused as soon as weight comes off the floor)
45x8
135x5
225x3
315x3
405x5
405x5
405x5
405x5
405x5
405x5
Single Leg Hip Thrust
x15
x15
+40x12
+40x8
x15
HS curl
x15
x15
x15
x15
10/20/15 - Pretty exhausted tonight and I’m always weak the session after a toiling deadlift workout, but I just did what I could. Taking a short break from log.
Strict OHP w/ axle
135x10
180x10
180x10
180x6 triceps just can’t finish for some reason. Definitely have done 4x10 with this weight.
180x4
BTN Press (axle)
135x8
135x8
135x8
135x8
3-way shoulders
25x12
25x12
25x12
Face pull
x15
x15
x15
x15
Close grip push ups
x15
x15
x15
x15
Good stuff as always, what do you reckon your 1rm on squat would be atm?
[quote]JW9000 wrote:
Good stuff as always, what do you reckon your 1rm on squat would be atm?[/quote]
Thanks. Once I hit 365x20 (soon hopefully), 550 will be a sureshot come this winter.
Could see something similar for your squat as well, as you mirror some of my rep PR’s.
10/22/15 - Easy squat day, didn’t wanna go heavy as I felt it’d be more prudent to save that day for a week with no deadlifts.
Back squat
45x8
135x8
185x3
225x3
275x2
315x20 easier than last week. Set only took about 45 seconds.
DB Pull Over
40x12
40x12
40x12
40x12
Front Plank
+100lbs x 30s
+100lbs x 30s
+45lbs x 60s
bw x 60s
Side planks
x30s
x30s
x30s
10/24/15- Did this session early in the AM.
Bent Over Row (no belt)
45x10
135x10
185x8
225x5
275x8
275x8
275x8
275x8 first 5 were ok but gotta real sloppy toward the end.
belt on at this point as i went lighter and the more reps would cause my form to get wonky.
225x15
225x15
225x12
DB row (no straps)
100x15
100x15
100x20 random set of 20
Bent over rear delt flyes
25x12
25x12
25x12
Inverted Rows
x12
x12
x12
Band Pull aparts
x15
x15
x15
x15
10/26/15 - Shoulder feels fucked. Not sure from waht but strict pressing is the least aggravated from it. Seems push ups and standing DB stuff is bothersome.
Strict Overhead Press
45x8
115x3
135x3
185x3
235x1
255x7x1. Took belt off for the last two sets. Pretty much passed out on the last one and almost died.
Floor Press
135x10
185x8
235x5
265x5
275x8
Standing DB Press
40x20
40x20
40x20
Band Pull apart
x15
x20
x20
x20
10/28/15 - Under the weather today (my excuse). Combined humidity made my bar slippy and I felt a bit off but obviously in spite of conditions i’m still unwavering in progress.
Back Squat
45x8
135x8
225x3 felt really off so stripped it and warmed back up
135x5
185x3 smaller jump seemed to have helped.
225x3
275x2
340x20 first 3 were really off putting but I regrouped and the set as a whole was a breeze. Hard(er) on the body but the squats themselves were no issue.
DB Pull over/Front Plank SS
40x12/90x30s
40x12/90x30s
40x12/90x30s
40x12/90x30s
Side Plank
x30s
x30s
x30s
x30s
I’m wondering how i’ll fair with 365 for 20 at this point. In retrospect, all my sets look easy and aren’t worth hype, but I regret that each week DURING the set itself. Funny how that works. Going to give another week to 340 and go up from there.