No but that might be a good substitute. Until something changes with my hip I have to watch my depth on squats.
09/06/2018
Squats (SS w/ band pullaparts: 5 x 15)
45 x 5
135 x 3
225 x 3
315 x 3
365 x 2
415 x 3
415 x 3
415 x 3
415 x 3
415 x 3 ā These finally started creeping up to RPE8.5ish. The rest felt nice and light.
275 + Bands (360lbs @ top) x 5
275 + Bands (360lbs @ top) x 5
Cannonball Grip Hang Challenge
1min 5seconds @ 225lbs BW
Bench
135 x 5
185 x 3
225 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
Added SlingShot: 285 x 7
BB Rows (all double overhand)
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8
I like the idea of using a variation lift for my burner sets after the main work. Changes the stimulus a bit and adds a little something new to keep it interesting.
Left knee started to feel a little off towards the end of the workout, but this morning it feels fine. Whew.
It doesnāt look like much on paper, but this workout took quite a while (~1.5hrs).
4 Likes
Ummm. Wow!
1 Like
Looks like an incredible squat session
Well I think it does damn what a workout
5 sets of 415 wow
1 Like
Thanks! It was definitely a little more volume than I have been recently doing.
Well thank you. It felt like a tough, long workoutā¦and then I wrote it down and thought it looked kind of pathetic compared to most logs I read on here!
Woke at 221.8lbs this morning. Iām going to try and maintain around here for awhile and hopefully recomp a bit a this weight. Iām definitely a little more fluffy than I was 10lbs ago, but not in a terrible way. I havenāt completely lost my abs yet, so thatās a win! Looking forward to deadlifts tonight even though I didnāt sleep much last night and could fall asleep at my desk right nowā¦
3 Likes
Donāt get thrown off by the long list of exercises. More exercises doesnāt necessarily mean more work.
2 Likes
Yeah, good point but reading a lot of the workouts in other logs (yours included) tends to look like it would take me HOURS to complete!
09/11/2018
Deadlift (Semi-sumo stance - vid to follow tomorrow, hopefully)
135 x 5
225 x 5
315 x 5 Added straps; I bit my thumb nails too short, and didnāt feel like tearing them apart tonight.
365 x 5
405 x 3
465 x 5 Added belt
465 x 5
465 x 5
465 x 5 ā All working sets moved nicely. A couple reps got out in front of me a bit, but still seemed to be quite easy. Iām hopeful that this stance doesnāt piss off my hips at all. It feels pretty strong.
405 x 5 Paused squats. Paused quite close to the ground (2-3") since my sticking point seems to be off the ground.
SUPERSET
Ab Wheel
12
12
12
Pullup/Chinup Clusters (3-3-3 Pullup-Chinup-Pullup; 10s between clusters; focus on ecc.)
3-3-3
3-3-3
3-3-3
Concentration Curls
35lbs x 10
35lbs x 8
35lbs x 8
35lbs x 8 This set was done standing; not concentration
My wife was drawing on the white board at the end of our workout so I decided to rock some curls while I waited. Kind of surprised to find a nice little pump with some minimal work, although Iām sure the chins got the biceps primed. Good workout overall.
5 Likes
My workouts do take awhile. I used all of my two hours yesterday. I dropped my son off at 1012 and picked him up at 1210 from the Kid Zone at the Y.
5 x 3 on four exercises takes awhile even at my pace. I set my rest timer for 60 seconds and probably get back to work in 80 sec or less. I guess thatās short rest by some peopleās standards though. I canāt imagine taking 2-3 min of rest between sets.
1 Like
That is me these days. I donāt really do curls but when I throw them in at the end, a couple of sets and my arms a solid. Love it
Yeah, I find my main compound exercises tend to take a full 30+minutes. Loading/unloading the bar and working up in weight with rest periods tends to take awhile.
The powerlifter in me thoroughly enjoys the 2-3min rests during my top working sets.
I once in awhile do some hammer curls for supposed elbow health, but rarely do I use them to really target the biceps like this. Donāt get me wrong, Iāve done PLENTY of curls in my day, but not many in recent days. I did enjoy the pump though!
4 Likes
For your viewing pleasure:
8 Likes
Great looking reps man. Nice work
I see youāve mastered the controlled touch and go. Do you find it to be easier than doing the same amount of reps dead stop? I do.
Thanks man, reps were feeling solid with that stance which is a good feeling.
Yeah, I like the light touch and go reps as it keeps good tension throughout and can get through sets quickly. Depends what you mean by easier I guess. I could complete more reps total with deadstop as I wouldnāt tire as quickly since youāre releasing the tension each rep. But for a sub-max set of 5 I can bang out the reps quicker with the touch and go which seems less exhausting than having to reset each rep.
2 Likes
For my sets I find it harder if I stop. I tried doing hook grip for triples last Friday and about lost my thumbs on the first rep so I switched to mixed grip for the final two reps. That set felt much more difficult than the following one where I did three straight touch and go reps.
1 Like
Said it before Iāll say it again.
I simply enjoy watching you deadlift.
Putting the bar down ever so gentle, love it Sleepy.
And the form just looks perfect and rock solid.
1 Like
The three straight touch and go reps, were they mixed grip as well?
I think I tend to agree with you here, rep 1 on a set of deadlifts often does seem to be the most difficult rep. So deadstop is basically making just a whole bunch of rep 1s. I actually get enjoyment out of touch and go deadlifts. For me, a rep PR with deadstop reps just doesnāt feel as glorious as doing them āunbrokenā. Iām weird though.
Thanks Mort! I was actually chuckling to myself during one of the sets that I wasnāt filming where on one rep I missed the ground and another I JUST barely grazed the ground with the plates. I was thinking Mort would enjoy those reps, haha.
I appreciate it though, Iāve toyed with the semi-sumo before and it felt decent, but Iām going to try and put in some work in this stance now and see if we can correct some weak points. Hips felt healthy after this session, but was definitely feeling some glute (minor/medius/maximus) DOMS the next day. Iāll be satisfied to be within 25lbs of my deadlift from last meet. If I can pull over 650lbs with this stance by Nov 24, Iāll be a happy camper.
My competition prep starts on Monday, and Iāll be following @BOTSLAYER 's āWorking Titleā program. This is a slightly different take on my last prep. Last prep was more of a 5/3/1 style and the reps/intensity ramped and dropped multiple times on the way to the meet.
This program is one big 10 week ramp. Squat twice per week, bench twice per week and deadlift once per week. Iām going to do my best not to neglect my rowing and core work during this time as well.
These are the main work sets, followed by a single AMRAP āburnerā set. These burner sets are where Iām going to utilize some sort of variation for each lift.
Squats: Bands, paused, high bar, wide stance, etc.
Bench: Bands, Slingshot, close grip, long pause, etc.
Deadlifts: Bands, deficits, paused, stance change, etc.
6 Likes
I used straps for the following sets which always helps too.
Iām with you on how it feels. If you rack a bench or squat set (even just for a few seconds) then it doesnāt count as a rep PRā¦so why does it count on deadlift?
Yeah, my pull with hook/straps is significantly stronger/easier than pulling mixed grip. This isnāt the same for everyone, but learning hook grip was honestly a game changer for me. I canāt use it for much more than singles once I get over ~50% of 1RM. Bloody painful, especially since Iāve gone and chewed my thumb nails beyond recognitionā¦
Maybe because they are called DEADlifts? They should stop dead each rep? I donāt actually know, just talking out my ass at this point.
Not a single deadlift rep PR of mine are deadstops though. Not knocking them, just I like doing TnG.
1 Like