Woke at 250.7 lbs, looking somewhat more bloated. Back is same as it was on waking yesterday. Legs are hinting that there is a fairly legendary case of DOMS on the way.
7 Likes
That’s always fun.
1 Like
The joys of taking time off…
3 Likes
Todays training
3x10 bracing hip thrusts
10x10 second bracing 90/90
2x10 each direction kb halos
SuperD shoulder stabilisation
15 Y-raises
20 pull aparts
15 band horizontal rows
Bench press
2x10xbar
8xplate
4x176 lbs
5x3x209 lbs 30 second rests between sets
Spoto press
3x4x209 lbs - well fuck, the last two reps on each set were HARD
JM press replacing skull crushers
2x10x88 lbs
Inverted row
2x10
1x11
Front plate raise
2x12x33 lbs
Band pull aparts
2x15xlight band
Did my rehab stretches after my usual bench ones.
All up an hour and 35 minutes
8 Likes
Glad you’re safe Mark and not injured
2 Likes
Woke at 249.6 lbs, looking a little less bloated than yesterday.
@duketheslaya so am I. Still being very cautious about my back because it does stiffen up quicker than it used to, but that’s to be expected I think.
2 Likes
How you like the JM Press?
Does the SSB you use have removable handles?
1 Like
I like the JM press. I just do it with a barbell. The version using the SSB looks cool but isn’t ‘the’ version as far as I’m aware.
Mostly it’s nice how it does to my triceps what skull crushers do without hurting my elbows.
3 Likes
Woke at 249.1 lbs, looking similar to yesterday. I’m guessing slightly dehydrated? Who knows?
Woke at 250.7 lbs, looking similar to yesterday. Amazing how some extra salt helps.
1 Like
After ditching training yesterday dragged myself in today. Even missing a day that still makes the best training week I’ve had in over a month.
Todays training
3x10 bracing hip thrusts
10x10 seconds bracing 90/90
DL, stiff bar
2x10xbar - felt foreign trying to brace properly
6xplate/154 lbs
4x2 plates/264 lbs - belt on, starting to feel decent
2x3 plates/352 lbs - to mixed grip, kind of awkward but the weight felt fine
1x4 plates/440 lbs - belt needs to be tighter
4x1x489 lbs - so I need to brace and take my air standing now. Learned that from the third single. Feels good when I do it though
2x489 lbs - well, bracing for anything past the first rep is going to need some work
2x489 lbs - bracing while holding the weight locked out doesn’t work. I descend too fast to maintain any tightness
3x489 lbs - easy fix. Brace at the bar but squat down and forward so my gut has room to expand.
https://www.instagram.com/p/Bw_yqx_glOH/?igshid=t45hamrl8kzw
Goblet squats
2x10x70 lbs
Reverse hyper replacing back extensions
2x12x110 lbs
DB rows
3x10x88 lbs - wanted to hurry so took no rests. Good pump
Rehab and regular stretching
All up an hour and 15 minutes
12 Likes
Woke at 249.8, looking similar to yesterday.
1 Like
I think I might have figured out why I was having issues stringing more than two days a week together. It’s kind of embarrassing but makes sense.
I was scared of deadlifting. The last time deads didn’t feel like I was a hair away from my back going was when I hit a fatigued max. Every time since then no matter what my back felt like shit every pull over 440 lbs. So whenever deads came around, I found excuses not to train.
Until Friday, and I figured out how to brace and my back felt fine.
I’m an idiot.
12 Likes
I think I’m in the shape I’m in because I got lazy with bracing. Super confident with sub max weights and then just went in without the mental checks before hitting a big lift.
I’m reworking my form from bottom to top on the squat now and will be doing technical maxes moving foward for a bit. No sloppy reps
2 Likes
Did this with my conventional deadlift as well…my leverages changed considerably and I forgot how to brace. I switched to a modified sumo pull that resembles the mechanics of a conventional and I am back to getting stronger once again. Not saying you should do that, just recounting my experience with that particular problem.
2 Likes
Deadlifting in a collared shirt, keeping Powerlifting Classy 
I sometimes think of lifting in my old collared shirts but then think my wife will tease me LOL…sleeveless collared shirts!!! I might do that.
6 Likes
Woke at 252 lbs, looking a bit more bloated than yesterday.
@BOTSLAYER that’s what happens when I have nothing but my work shirt to train in. Lucky I remembered shorts.
4 Likes
I used to dunk in collard shirts 
2 Likes
High vis high reps babaaaaaay
2 Likes
Todays training
3x10 bracing hip thrusts
10x10 seconds bracing 90/90
Squat
2x10xbar/60 lbs - trying to just sit back without shooting my hips back first. Feels kind of ok. Did this until the final set, when old habits kicked in.
6xplate/148 lbs
3x2 plates/258 lbs - belt on
2x3 plates/346 lbs
1x396 lbs - heaviest squat since the meet and felt ok.
5x1x445 lbs - all walked out except the fifth. Correct bracing is still a work in progress. Finding it hard to brace properly while keeping my lats tight.
8x445 lbs - wraps at six revolutions and got it in one set. Confidence builder too.
Front squat
3x6x220 lbs - belt off for these and back held up
Reverse hyper replacing back extensions
2x15x110 lbs - very, very good Christmas tree pump in my hidden Christmas tree
Pullups
2x5 - one wide overhand, one wide neutral
6 close neutral
Did rehab stretches mostly between pullup sets
All up an hour and 45 minutes
7 Likes