Very high intensity week. Very long workout. Took almost 2 hours. I started out by foam rolling my legs for a while. I did this because last night I strained a calf playing kickball with the kids at church. It didn’t seem to hurt, but I’m not sure it helped either.
I suck at sumo deadlifts. I used a mixed grip and have scratches up 1 leg from my “over” hand. I had a lot of trouble locking out, and my neck is sore from looking up too soon. I got a 3/4 rep @ 375 on the 3rd attempt but couldn’t finish it. Interestingly, I gripped the smooth center of the bar and had no issues with slippage.
speed deadlifts - 290x1 (8x)
I cheated a little on these. Instead of 8 singles I did 2, 3, & 3 to try and speed up my workout.
front squat lunges - 95x8,145x5,95x8 (2x)
I tried to get a set @ 145 but I was too tired and form was poor. I think all the DLs took it out of me. I wrapped it up and skipped the pallof presses.
New variation for me on the bench. I wasted a lot of effort lifting the bar off. I slightly strained my elbow and wrist trying to unrack it late in the sets, so I got a handoff the last two. I may have done more if I’d gotten handoffs all sets.
close grip decline - 135x8,185x8,175x8(2x)
I didn’t push these too hard. I did 185 last time.
chest rows - 70x8,90x8,100x8,110x8
The 110s were a little tough.
scap wall slides - 0x12 (3x)
hammer curls - 35x12,30x12,25x12
Used a little body english the last couple reps each set. I don’t think I’m getting stronger on these.
Went smoothly. Didn’t have issues with my right hip flexors this time (probably because I didn’t go heavy).
glute ham raises - 0x5 (3x), 10x5
Went ok. It felt like the tendons on the back of my right knee wanted to seize up, so I went slow on the extensions.
db lunges - 50x6,70x6,60x6,50x6
I think my form was better on the 70s this week.
bar rollouts - 0x12 (3x)
Easier this time. I guess my abs are getting stronger.
pistols - 0x10 (3x)
I was able to finish these sets this week. I was able to knock out all 10 reps at once on my left leg each time. My right leg was a different story. I would get 2-3 reps and then fail the next one. My hip flexors were acting up a little. I eventually completed all reps on my right leg.
I warmed up pretty well and everything felt good. On the 285 I think I bent over a little more because I struck the safety pins at the bottom of the squat. I hadn’t hit them on the other sets. It really threw me off, and the bar rested on the pins for about a second. I almost gave up, then decided to go for it. I had no momentum, but somehow I was able to stand up with it.
I may try again in a few days and see if I can get 295.
I finished up with a couple of heavy supports @ 315 & 405. Hopefully this will help my squats.
3RM chinups - 0x5,45x3,55x3(PR +25lbs)
I started the program at BW+30x3. I consider this a big jump. The 45s were all solid. I was a little slow on the last rep @ 55. I may have 60 in me.
Somebody else mentioned that weighted pullups were hard, so I tried 25 & got 3 reps as well.
More testing. I don’t have my log with me so this is from memory.
Friday I tested my bench. I was able to bump it up to 250 with a spotter. So that’s 35lbs total increase over the course of the program.
I also tried heavy weighted chinup singles. I did BW+65 for a rep.
Tonight I tested my deadlift. I worked up to 425lbs. I attempted 435 but didn’t move it more than 6". I only gained 10lbs during this program for my DL. I’m not too disappointed since I did the Coan DL program right before this one and gained 30lbs on it.
I also did BW+65 on chinups just to confirm I got it right Friday.
I still need to test my broad jump & squat and re-test my box squat.
[quote]gabex wrote:
Are you satisfied overall with your gains?
looks like +35lb bench, +10lb dead, and +10lb box squat
What are you going to do next? Repeat? Or something new?[/quote]
Yes, overall I am pleased with my gains. I tested my broad jump again today but couldn’t improve on 96". I was on vacation last week and worked out with my brother one day. He’s a physical therapist who does personal training on the side. He spotted me on the bench, and I was able to work up to 260. He swears up and down that he did not assist me on the lift.
I’m calling these my final official program gains:
bench +45 (awesome!)
3rm chinups +25 (good)
broad jump +5" (good)
deadlift +10 (ok)
box squat +10 (disappointing)
I’m going to do something new. My main goal the last 2 years has been to get stronger, and I have done so. I’m starting to think that my current muscles and CNS are close to being maxed out and I need to add more muscle to make further strength gains. So I will try and get a little bigger. At 5’7" (or 8"), I don’t think I have the frame to support 200lbs, so I don’t have a specific weight goal in mind.
I also want to address my weak points. Tomorrow I will do multiple sets of deadlifts at 50%rm for 5 reps. Supposedly this will make my weak muscles sore. I suspect it’s my glutes.
I will do a lot more shoulder work. This program IMO had very little shoulder work that wasn’t pre-hab or re-hab. I also need to work on my hip flexors since they seemed to give out on heavy squats. (I would like to get my squat up to 350.) I may do the GVT program mentioned not too long ago for deadlifts and squats.