haha that’s me as well.
09/21/2018
Squats
135 x 5
225 x 3
315 x 3
375 x 5
375 x 5
375 x 5
375 x 5
Wide Stance Squat to Bench: 315lbs x 15reps
I liked this variation for my burner set. Felt a lot of similar muscles being worked as my squat-stance deadlifts.
Comp Pause Bench
135 x 5
185 x 5
225 x 4
265 x 5
265 x 5
265 x 5
265 x 5
Right shoulder was a little angry, so instead of adding an AMRAP set I just tossed some pushups into my assistance.
Band Pullaparts
15, 15, 15, 15, 15
GIANT SET
Pushups
25, 20, 20, 20, 15
Hanging Leg Raises
10, 10, 10, 10, 10
DB Hammer Curls
50lbs x 8, 8, 8, 8, 8
Good workout, now off to a wedding rehearsal dinner and wedding tomorrow! Not sure when I’m going to squeak my deadlift workout in…we shall see.
5 Likes
Now I want to know how you do this !!!
Suggestion: Set up the barbell next to the dinner room and do a set between each course for warmup sets and a set between each beer hereafter.
3 Likes
Turns out I was not able to… I mean, I’m sure I could have skipped out on helping setup for 1.5hrs but since I was in the wedding party it was probably best that I stuck around.
Yesterday I was feeling surprisingly well…after sleeping until after noon. I mainly just did chores around our place, and I don’t think deadlifts would have been wise.
Deadlifts tonight; squats/bench tomorrow. Then I’ll be back on schedule for my meet prep.
Back is a little sore right now. Apparently my party trick at the wedding was to carry the 295lb, 6’ 4" groom around like a baby…smart.
9 Likes
I mean, what is the point of being stupidly strong if you don’t do stupidly strong things?
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Exactly!
Damn, back seems to just be getting worse, but decided to go deadlift anyways…sometimes working what is sore helps speed up recovery.
Deadlifts
135 x 5
225 x 5
315 x 5
365 x 3
405 x 3
435 x 5
435 x 5
435 x 5
435 x 5
First rep of each set hurt my back quite a bit, but the remaining 4 reps were much less painful. It hurt to even brace into my belt. I’m familiar with this type of back pain, and can usually push past it in about a week if I don’t neglect some specific recovery (massage will also likely be booked this week).
Hanging Leg Raises
12
12
12
12
12
That’s all for today, back isn’t too impressed. Not the optimum way to start a prep, first world problems.
7 Likes
Damn dude I would love to have a day where I could sleep till noon. All the gains
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I’ve been doing reverse hypers on an Bench with a band because I don’t have the machine. They feel stupid and I’m sure look worse than dumb but the little back pumps I was getting are gone… just a FYI
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How are you setting those up? Legs off the top of an incline bench with a band around your ankles?
Yes exactly. Also the leg curl machine we have is elevated more than the incline. So I’ve been using that too. I’m tall so I don’t get a lot of under swing with the movement but I get the out and upper extension. Seems to be enough.
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Haha, well this still was probably only around 8hrs of sleep since we were up partying 'til the wee hours of the morning.
That’s a good idea. I was hoping to do some sort of decompressing work this week (need to find my heavy bands to hang upside down from), but I used to do these on my hyperextension bench as well. Thanks for the tip! For now some light stretching and foam rolling/lacrosse balling will hopefully let things loosen up.
Still quite sore this morning, so might just do bench tonight and save squats for tomorrow to see how one more day of “rest” treats my back.
4 Likes
09/26/2018
Squats
45 x 5
135 x 5
225 x 5
315 x 3
385 x 5
385 x 5
385 x 5
385 x 5
Wide Stance Box Squat Burner Set: 315 x 15
Wow was I out of breath after this set of 15…cardio is not strong atm.
Bench
135 x 5
185 x 5
225 x 3
275 x 5
275 x 5
275 x 5
275 x 5
Planned on doing a burner set with the Slingshot, but buddy came down and ended up shooting the shit with him for 15mins before I just unloaded the bar and went home. I have been trying to get each of my main lifts in on their own separate day because I tend to neglect assistance work when there are two main lifts in one day. It just takes so long…
So tomorrow on my rest day I’ll do my assistance.
09/27/2018
Ab Wheel
12
12
12
12
12
Side Delt Raises
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12
Rear Delt Flyes
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10
DB Rows
70lbs x 12
70lbs x 12
70lbs x 12
And a few grip holds from the cannonball grips as well as trying my hand at kipping pullups for fun.
7 Likes
Nice squats there man.
2 Likes
Thanks Simo! They are only getting heavier as I approach my comp.
09/28/2018
Squats
135 x 5
225 x 5
315 x 3
365 x 3
395 x 5
395 x 5
395 x 5
395 x 5
Had a limited amount of time so I kept my rest periods short, and all sets felt smooth.
Front Squat Burner Set: 225 x 10reps ← Still had a few in the tank.
Bench
135 x 5
185 x 3
225 x 3
275 x 5
275 x 5
275 x 5
275 x 5 ← 1 comp pause, rest tng
Added Slingshot: 275 x 6
All said and done ~45mins.
4 Likes
That 17 sets in 45 mins. Phew you must have been moving. I feel tired just thinking about that.
Dude you are moving my maxes like I do back off sets well done man
1 Like
Strong workout Sleepy, nice.
I went in thinking I could get the workout done in ~30mins, but then the squats took nearly 25mins! So I powered through the bench as quick as I could. I had to turn a couple of the later sets into touch and go instead of comp pause in order to get the reps in.
Fortunately the weights moved well that day, I expected the squats to feel heavier than they did. To be honest I wasn’t expecting my squat to move very much since my last competition because I hit such a big PR then. But it might actually be the one I’m currently most confident in PR’ing at the comp. I mean, I should hit a bench PR, just because I’ve been practicing the comp pause and will make better picks for my attempts for this comp, but I don’t feel like it’s much stronger than last comp.
Thanks Mort, September has been extremely busy so training has been kinda rushed, but I’ve been getting the main work done. Hopefully I’ll have a little more time over the next 8 weeks to prioritize training and get the lifts feeling good for Nov 24.
2 Likes
If you improve your comp lifts without doing much accessory work then it will raise the question, “Why have I been wasting my time with accessories?”
2 Likes