Wow! Super beautiful. Crazy that I live a stone’s throw from some of the country’s best skiing and have never been.
Happy New Year!
Thanks for checking in on me and wish everyone a very happy and healthy New Year.
Brotard day. God I hate this time of year in the gym.
DE lower.
30 min cardio warmup
15 min mobility foam roll
LB Squats
195 x 2 x 10
Good mornings to 185 3 x 10
Kettlebell swings
Leg Press
Calf Press
Long layoff and working back slowly
DE Upper
30 mins steady state cardio
Mixed grip bench
Warmup to 225
225 x 3 x 10 sets
Dips
+45 x 8 x 3
Rows
135 x 10
155 x 10
185 x 8
Face pulls
Hanging leg raises
Do you do a wave for the weight on your DE Bench work. So, like this week you used 225, will you use 230 next week?
Hi GV,
I try to use Prilepin’s table on the DE sets. I went a little overboard on the 225 sets because they are more than 60% of my max of 345 on bench. But I’m responding well to the DE sets, so I pushed it a bit.
I’m finding sets 7 to 10 get very difficult to feel explosive off each paused rep.
Probably need to lighten it up on the next DE round.
Good to know and self evaluate your form for the explosive work.
ME Lower
My last ME Lower day was Dec 17. I’ve been trying to heal up from a combination of issues before doing it again. I have a congenital condition with loose spinal ligaments. This combined with a tight Psoas can wreak havoc if my form isn’t spot on, psoas released, glutes fully activated, and hips warmed up. A couple of times a year I mess up and my SI joints slip on deads or squats. Takes about a month to heal.
Anyway… I’m still sore and lower back is a bit inflammed, but decided to test it today.
30 minutes steady state cardio - long strides
20 minutes stretch/mobility
Squats:
Bar x some
135 x 10
185 x 5
225 x 5
255 x 3
295 x 3
315 x 3
345 x 1
335 x 2
245 x 8
Speed Deads
135 x 10
185 x 10
225 x 8
225 x 8
Erectors got needed pump and no issues with SI joint movement. Happy about that.
Not happy about 345 feeling like it was 30lbs heavier. Once again my Bench and Squat are about the same.
No worries, it’ll come back fast. 5 weeks to the meet if I can heal up and stay healthy.
Maybe it was just the alignment of the moon. Bet your bench feels better next time. 5 weeks is good time to prep. Looking forward to seeing your results.
OP- I hope you get to healing and kick ass, take no prisoners at the meet!!
ME Upper
Foam Roll etc.
Pull Downs
Bench:
Bar x some
135 x 15
185 x 10
225 x 5
255 x 5
295 x 3
325 x 1
345 x 1
315 x 1
Face Pulls
Needed to test. All good but form was a little shaky. Didn’t pause any reps.
Probably won’t go this heavy again until the meet.
345 matches my previous PR - feeling confident I can move beyond it this year.
Did you see the Paul Carter blog post with the youtube video of a guy showing how to “reset” the SI joint?
Worked like black magic for me when my SI started barking for some reason during a bench session, didn’t have to wait overnight as implied in the video.
Didn’t see it. Door jam?
Hope this works:
edit to add: Carter got the link from Jim Steel, strength & conditioning coach at U of Penn.
Pressing is looking beastly dude.
That’s a big bench. Great work.
Punnyguy - thanks for that. Really good stuff.
Joe and Jack. Really appreciate it.
I had to ice down the outer head of the tricep last night. I take it down as slow as it comes back up and the negative really stresses that area. I’m guessing a paused rep will be about 10 lbs lighter.
DE lower
30 mins steady state cardio
Stretch & mobility 15 mins
Stiff leg deads
135x10
185x10
185x10
Explosive Deads full reset
225x10x3
Pull ups
10,7,7,5
Hypers
15x3
Got my flu shot minutes before starting this. Probably not the smartest move but I was never the sharpest knife in the drawer.
Damn, a flu shot right before training! Did you feel sluggish at all from the shot? I guess there are different ways the shot effects people.
ME Lower
30min Cardio warmup
Stretch
Front Squats:
Barxsome
135x10
165x8
185x5
225x1
45min interrupt for con call
135x8
185x5
225x2
235x2 almost dumped
225x2
Back Squats:
225x10x2
Hanging Leg Raises
I have a nice red cherry on my larnyx this morning. Almost dumped 235 as my weight got forward and the bar started rolling down my upper arms. I use a crosshand grip.