Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225lb, 3x5
Deliberately attempted to not psych myself up for the first 2 sets. Then did psych myself up for the last set. I never quite realized just how much of a difference psyching yourself up makes.
ATG squat-
135lb, 4x6
Cleanest ATG squats I’ve ever done from the feel of it. Mobility seems to be getting better.
DB row-
70lb, 4x8
Treadmill runs-
8.0 speed, 12 times.
Well, it appears whatever conditioning improvement I made last week disappeared. This felt incredibly hard again.
Did reps of 6 instead of 7 because I thought my triceps wouldn’t be able to handle it. Then this turned out easier than expected. Should have just gone with 4x7.
Hammer-grip pull-up-
3x5
Feels like this recruits more triceps than regular chin-ups.
Squat-
Body squats
45lb, 2x5
95/115/135/155lbx3
185lb, 4x8
30 sec. more rest for the last set.
MUCH easier than last week. Probably didn’t need the 30 sec. rest, but I didn’t want to go wreck myself.
That isn’t to say that this was easy. Just that it didn’t take me 5 minutes to even be able to stand afterwards.
DB row-
70lbx5
90lb, 3x5
Did judo yesterday. Ribs didn’t hurt. I figured out why forward rolls hurt the ribs. The initial impact seems to hit the ribs in just the way that it bothers it. Falling on the back/sides/anything that isn’t a forward roll doesn’t do anything to it.
Squat-
body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225lbx1
245lb, 3x3
Felt easy and strong. Besides the rest period. Upper body, particularly the fore-arms, just felt dead starting from the 225lb, and this made resting feel horrible. My guess is judo fatigue from yesterday came up when I got to doing real work.
ATG squat-
135lb, 4x6
DB row-
70lbx5
90lb, 3x5
Treadmill run-
8.0 speed, 6 times.
Didn’t want to possibly overdo it when I have another day of training + judo tomorrow.
At least I’m not so incredibly sore to the point that I can barely walk after doing judo. Generally happens after taking an extended break. Training everyday is the shit.
Not entirely sure what happened. Just started to run out of steam on the third and fourth sets. My guess would be that the bench tired me out more than I thought.
Squat-
Body squats
45lb, 2x5
95/115/135/155/185/205lbx3
225lb/255/275lbx1
295lb, 2x1
The first one was high compared to normal depth. Not sure how high-about parallel or slightly above it?. In any case, higher than normal.
The second one felt good, but I don’t really know how deep it went.
I need to train myself to hit a consistent depth. Based on feedback from powerlifter folks at the gym I go to, my 80-90% is deep enough. I tend to go significantly deeper with lighter weight (anything below 80%) and slowly come up as the weight gets heavier. The 2nd 295lb felt like the 255lb in terms of depth, but because I’m all over the place with depth I can’t really tell for sure.
In any case, I decided yesterday that i’ll squat 295lb, and so I did. Happy with that.
Tried ATG squat afterwards, but body said nope.
DB row-
70lbx5
90lb, 3x5.
Good session. I’m on track to attempt a 315lb by the end of the year. Probably can’t do the 315lbx5 I wanted to, but I’m going to fucking try for at least a 315lbx2.
These sucked. Each rep, from start to finish, was slow and grindy. I stopped on the last rep more because of frustration with how freaking slow reps became than any real difficulty. Muscles felt completely fine until I did the ATG squats.
I only got 5 hours or so of sleep yesterday. so I’m going to go with that excuse.