A little behind on my logging:
04/05/2019
I was battling a cold all week, and my resting heart rate was creeping up (64bpm), so coach told me to take a rest day rather than my DE LOWER. Happy to.
04/06/2049 Traphouse Barbell Conjugate W10D1 ME UPPER Black SlingShot Bench Press - re-test from Week 3 variation (405lb Current Max)
135 x 10
225 x 8
275 x 6
315 x 4
365 x 2 415 x 1 ← fast, easy. +10lb PR 435 x 1 ← Not too difficult. Right arm mis-grooved slightly and came up a bit slower than my left. +30lb PR.
455lbs x 0 ← stopped at sticking point. I didn’t get much speed coming out of the bottom, and just froze at sticking point.
Happy to see this variation progressing, lockout strength is getting better.
SlingShot Volume - 85% if 1RM 3x3
370lbs x 3
370lbs x 3
370lbs x 3
Perfect weight for these. All reps came up, but took some work.
Now that it is a few days later I don’t remember specifics but the assistance looked like this: Incline Clean and Presses Rice Grip Work Triceps Pushdowns - Banded EZ Bar Skull Crushers Fat Bar Curls Landmine Barbell Rows
Good workout. A great confidence booster to see a bench variation moving in the right direction. Since training with my coach (who loves the bench press), I am definitely more fond of the bench press than I was previously. Before it was just that stubborn upper body lift, that gave you a break between your squat and deadlift workouts. Now I find myself watching some technique videos, learning about how to eliminate weak points and enjoying some of the variations (even buying a bench shirt to play with - can’t wait until this gets here). I’m hoping that this extra interest in the lift will equate to some PRs by investing more time/effort into the lift.
I’m not overly concerned with my deadlift, as my hips are stronger than ever, and I think a PR is already in the tank.
My squat I’m a little concerned with. Most of my squatting is to a box and with a very wide stance. It might take a few good squat sessions (weeks) to find my ideal squat stance now that my strengths/weaknesses have changed. I used to be a fairly narrow stance squatter, but now my wider stance is feeling much more strong/stable than it previously did. I don’t think I’ve gotten weaker in the squat, but my technique may take some time to hone in.
I think for me to give it a true test I will run a proper peak (5th set or similar) and see where I land. This will give me 3-4 weeks to get my competition squat back in the groove to be able to display the strength I’ve built through Conjugate. I would not be able to just go in one day and hit a PR competition squat right now, I’d need some time to get my squat form dialed in.
That is the plan! I haven’t found one close to me yet unfortunately. The one in my hometown will be about a month after the due date, so that will not be ideal.
I can’t wait for those Dad Strength gains, haha.
@OTHSteve - That’s when the real strength is unlocked!
Traphouse Barbell W10D2 ME LOWER Cambered Bar Box Squat 12" plyo + 2" pad
175 x 5
200 x 5
265 x 5
355 x 3
445 x 1
515 x 1 ← Good effort, not too too grindy. But finally knew enough to call it quits and not go until I failed a rep. In week 3 I hit a 500lb cambered bar box squat against green bands. So, a little heavier at the bottom (which is honestly where I would get pinned), but lighter at the top.
SSB Good Mornings
95lbs x 8
205lbs x 8
205lbs x 8
205lbs x 8
GIANT SET GHR - with chains around neck (for about half of each set)
8
8
8
Reverse Hyper - 160lbs loaded
20
20
20
Banded Hamstring Curls - purple
25
25
25
Calf Raises - holding 100lb plate
35
35
35
In and out in less than 45mins. I was rushing because I scooped up a decent deal on a Seadoo! I’ve been looking for quite awhile (started last Spring), and a friend and I split on a package to both end up with a good deal on almost exactly what we were looking for.
I ended up with a 2014 Seadoo Spark 90hp 3up iBr with only 50hrs on it. These are the smaller, nimble, more fuel efficient, cheaper Seadoos. It also came with a nice feminine graphics kit on it, with flowers and red lips on it haha. My buddy got a Seadoo GTI 130hp. These are a bit bigger (better on the big water) and a more luxurious cruiser. He spends a lot of his riding time out on Lake Ontario while most of my riding time will be on the lake on my property (which some might consider a pond). These were clearly “his” and “hers” Seadoos, and I got the hers. Excited for some nicer weather!
How big is the lake / pond on your property? Ours is the same… some call it a pond, others call it a lake. I don’t know what the cutoff is in size. Ours is about 7 acres
Oh, haha. Ours would be approximately 100 acres in size (we only own ~1/4 of the water frontage on the lake). I’m SURROUNDED by lakes, some of which are nearly 25km/15miles long. This is just one of the much smaller lakes in the area. I guess people are more joking when they say it is a pond, definitely big enough to rip around on a Seadoo, but would take you less than a minute to get from one side to the other!
Geez yeah that’s a lake. I can’t even imagine what that would cost where I am. They’re selling 1/2 acre lots a mile from my house for $220,000 usd. Crazy!
Well, my Metal Jack bench shirt just came in. I tried to get it on myself and no bueno. Not even close. My forearms were not even close to fitting through the arm holes…ruh roh. (First world problems, my forearms are too big)
I sent my coach a text and he said small arm circles with your hands while your arms are straight can help, and also a long sleeve under armor (compression) shirt will help. I’m hopeful, but it seemed like there was no chance of it coming on, we shall see!
@corstijeir - Have you had to use anything special to squeeze into a shirt? I found a few comments online using a small football and fill it up with air as it is inside the arm and wetting the sleeve can help. Might give this a go if I can’t get into it. I think chest and shoulder size should be fine, just the arms.
Football is always a good option, sometimes you got to cut off the elbow seams, grab 2 plastic grocery sacks, put your arms through ( rip the bottom open a bit ), then use that to pull your shirt over your arms.
Compression shirt will pull in the wrong direction creating more friction IMO.
Also you may have to work it a good bit with someone pulling.
Ok thanks for the tips man, I have DE bench tonight, but you can be sure I’ll be playing with this shirt if I can get it on. I’ll be sure to report back.
04/10/2019 Traphouse Barbell W10D3 DE UPPER BB Bench Red mini bands doubled 45%
165 x 9 (3 reg, 3 close, 3 wide)
165 x 9 (3 reg, 3 close, 3 wide)
165 x 9 (3 reg, 3 close, 3 wide)
DB Bench
80lbs x 20
80lbs x 14, 3, 3
GIANT SET Prone Lateral Raises
12lbs x 12
12lbs x 12
12lbs x 12
BB Rows
185 x 15
185 x 15
185 x 15
Seated DB Clean and Press
30lbs x 10
30lbs x 10
30lbs x 10
I showed up at the gym tonight and forgot my shorts/shirt…
Coach gave me my workout to do at my buddy’s place and also a couple projects to take home and do some welding for him. I’ll take a few pics tomorrow and post them up. The guy I’m renting off owns a welder and he did 99% of the work lol, I watched. Made a handle for doing landmine rows and also altered a deadlift platform for him by adding some band peg attachments to it.
Still going well, thanks for asking. Feeling healthy, feeling strong and excited to go through a proper peak and see where the strength lands.
Speaking of peaking:
It doesn’t look like I’ll be finding a meet to participate in before our son is due to join us, so I will likely just run a mock meet. The annual meet in my hometown is 3 weeks after my wife’s due date, so that will not work.
A friend of mine has been going to a powerlifting gym in town, and he was talking with the owner about me. The owner has offered me a free month to work out at this gym. This gym does have a full selection of competition bars and calibrated plates which would be great.
I may contact him and ask if he would be OK with me coming in and doing a little mock meet. That way it will be as “legit” as possible. The equipment at my gym in town are all mis-matched/rusted /chipped/bent bars/etc., so while it works for getting strong, it isn’t a great setting for truly comparing PRs from a previous meet.
I could drive 2hrs to an IPF meet, but who wants to compete in the IPF? Not me.
ON ANOTHER NOTE:
Still can’t get in my bench shirt. I was able to pull the left sleeve JUST over my forearm, but not the right. I’m going to have to attempt some witchcraftery on the shirt to expand those arm holes.
Why not? Wouldn’t a peaking program require a bit less time in the gym in these final weeks?
I know you guys are first timers, but the first few weeks aren’t going to be that bad. The baby will eat, snuggle, sleep, repeat. Our first kiddo was on a three hour cycle. I had plenty of time to spend at the gym.
