@boilerman Forever doesn’t say to run it any longer than 1 leader and it’s anchor. So I think thats all I’ll do.
@T3hPwnisher Man I hope your right. I can tell you one thing the weight gain has done is make those chins and dips that much harder. I’m glad I’m kicking those back into gear. I really hope your right about the pressing.
For sure dude. Jim Wendler talked about how, if he had to up his bench, one of the first things he’d do is gain weight. Great for squats too. Can get in the way for deads though.
I don’t remember reading that but I’ll take your word for it. Maybe, in that case, making the supplemental sets more difficult with pauses and stuff would make it a bit more intense?
I had to go back and look. Doesn’t say to run it more than 1 cycle. I think I ran with BtM maxes or something. Leg day brings me to my knees not necessarily because its heavy its just a bunch of volume. Then the assistance kicks in. Bench I just need to up my TM or think about jokers. He doesn’t mention jokers in the book for this and I bet he would frown upon it. But I’ll at least keep upping the TM until the reps aren’t as fast.
Man looking at the anchor for SVR II…wow. That should be fun there is your PR sets and jokers.
I’m in a similar boat with the anchor. I’m pretty sure it’s going to make me regret doing the template I chose.
W2D3 SVR II Deads
Work got in the way yesterday. So picking it up today.
135 x 5
185 x 5
205 x 5
225 x 5
260 x 5
295 x 5
225 5 x 10
Not too bad. Didn’t use a belt on the BBB sets and I can tell.
DB Rows 5 x 12 with 60
Superset with Hanging Leg Raises 5 x 10
Shrugs with 225 on the lever machine. Did these with a slight lean to shrug the whole trap.
All in all good stuff. Oh yeah, shredded another pair of work pants right down the left inside seem. Luckily it was after leaving work.
W2D4 SVR II Press
45 x 5
55 x 5
65 x 5
75 x 5
85 x 5
100 x 5
115 x 3
120 x 3
75 5 x 10
Did a couple jokers. My right shoulder is giving me some troubles when vertical pressing. May switch over to trap bar pressing and see if thats any better.
50 chins, dips and bent over band laterals.
W3D1 SVR II Squats
Man, I wasn’t feeling it. Right hip was acting weird. Weight wasn’t moving right at all.
45 x 5
135 x 5
185 x 5
205 x 5
230 x 5
255 x 5
230 5 x 5
50 ab rolls
3 x 20 escalating belt squat 145, 155, 165
Hobbled to leg extensions and 1x15, 1x12 at 100 lbs. Then RP at 90 1x20 with 6 partials.
Belt squats and leg extensions were easier than they have been but squats were hot garbage today.
W3D2 SVR II Bench
Shoulder is now messing with me. It even hurt Monday with squats. Bench felt great last week…wild.
Bar x 5
95 x 5
105 x 5
135 x 5
155 x 5
165 x 5
155 5x5 I did these wide grip which didn’t help the shoulder at all but felt it good in my pecs.
Dips pissed my shoulder off really good on the 3rd set of 10.
So I did 50 chins 30 dips and over and backs with a band. I did 30 with 225 and a NG in the powertec machine instead of dips. Much nicer on my shoulders.
So I did about 2 minutes of dead hangs to decompress the shoulder a bit. I’m going to start with these from now on and see if this helps.
Its not unbearable but if it gets any worse it could hamper most upper body lifts. So I’m going to have to think about how to proceed. Maybe football bar bench and trap bar pressing with a bunch of shoulder mobility work along with rear delt work.
W3D3 SVR II Deads
135 x 5
185 x 5
205 x 5
260 x 5
295 x 5
325 x 5
295 5x5
Incline Cable Rows with 90 3 x 10 then 1 x 12 and 1 x 15 RP.
Ab Wheel 50
Powertec Machine Shrugs 225. I leaned forward a bit then did 2 x 12 and 1 x 15. Then I turned around and did behind the back upright shrugs 2 x 12 and 1 x 15. Traps are toast.
W3D4 SVR II OHP
Tried trap bar pressing got to 100 lbs and had to stop on the 3rd rep. I didn’t even attempt the top set of 110. Started thinking of ideas to at least get some pain free pressing in and I think I have it. Although its not nearly the same. I sat facing the powertec lever press so that it acts more like a seated viking press. So you press up and away from you. No pain at all. I didn’t load it up heavy but did 5 sets of 8 with 155. I superset the first 3 sets with landmine presses with 2 25lb plates for 6 reps. I also did 30 second dead hangs after all the pressing.
Then I only did 25 chins and 50 slight incline powertec bp with 225.
Last but not least a modified rear delt destroyer set. Just used 20 lbs for 15 reps of full bent over laterals then 30 swings. Dropped to 10 lbs and 10 laterals and 20 swings. I did this one more time but could only muster 10 laterals and 20 swings with both 20 and 10s.
W4D1 and D2 Squat and Bench
Forgot to log squats.
Worked up to 250 x 5
Then 195 x 17
Belt squats 3 x 20 165 these were a lot easier. I shortened the chain too used the box squat box to prop the end up while I hooked to the dip belt.
Leg extensions 110 x 15, 110 x 15, 110 x 11 drop set 7 x 100, 3 x 90 with partials.
Bench
Bar x 5
95 x 5
115 x 5
135 x 5
155 x 5
170 x 5
135 x 19
Shoulder still finicky. Should have used the football bar but it wasn’t as bad as last week.
25 chins, 50 NG slight incline press at 225
Then 2:30 dead hangs with my knees at 90 for a little core activation. May as well do some core work with the hangs. Shoulder feels good but the widowmaker set was probably not smart.
W4D3 and 4 SVR II Deads and Press
Deads
135 x 5
185 x 5
225 x 5
250 x 5
285 x 5
320 x 5
250 x 15
BOR Underhand 135 x 20, 135 x 17, 135 x 17
Kirk Shrugs with Trap Bar 135 x 3 x 12
Dead Hangs with Knees up 5 x 30sec
Press…nope. Even cleaning 60lbs up felt it in my right shoulder again. So I tried some banded rotator cuff stretches between 5 rounds of viking press 155 x 10. Widowmaker 17 at 135.
Earlier in the morning the kids and I did dead hangs with knees up for 5 x 40sec.
25 Chins with 50 NG Incline BP at 225.
Weight is up a bit but not bad. It was down to 218 before Christmas but last night was 222. Just need a little conditioning while the sun is out.
This sounds like DOMs central man.
Sucks your shoulder is giving you problems.
Belt squats definitely suck but its the combination of doing that then waddling over to the leg extensions that ultimately make it terrible.
Yeah, I’m almost to the point of having it looked at it but I did have a little luck with these rotator cuff stretches. I’ll try this for a couple weeks just to see. I think its just a minor scope procedure but still don’t want any part of surgery.
Damn, on the BBB days this is hot garbage. Finished the first set of belts and trying not to barf. I may not up the weight any tonight. My legs are on fire.
lol it looked like a massive amount of quads all at once. Pump city! Even more so on 5x10 days haha.
I don’t blame you man. I’ve never had to be cut open, but it would scare me shitless, I know that for a fact.
W5D1 Squats SVR II
BBB Week
Bar x 5
135 x 5…didn’t feel right so
135 x 5 better
165 x 5
185 x 5
210 x 5
235 x 5
185 5 x 10
Belt squats
145 3 x 20
Man these burnt up the quads. I did shorten the chain on the belt squats but man I did the same length chain last week. Just doing these after the BBB set, ouch.
Leg curls
70 x 15
80 x 12
80 x 8 with 6 partials
Man the legs are sore. May also have to burn my knee sleeves…the smell coming from those things could gag a maggot. That didn’t help things today trying to hold down my food after belt squats.
My boss had both shoulders done and he had done what I think I need just a scope and clean out. I just don’t want to stop the upper body lifts that long. Shoulders are pretty vital in nearly all upper body lifts. Not sure I would want to dead lift either. Everyday leg day…gross.
W5D2 SVR II Bench
BBB
Bar x 5
95 x 5
115 x 5
135 x 5
145 x 5
165 x 5
135 5 x 10
Ab Wheel superset with BBB sets. 5 x 10
25 Chins
Superset with Decline Powertec Bench 225 x 10, 275 x 8, 245 3 x 10. I switched grips up here between regular, neutral and reverse. Reverse felt the best thats what I did most.
I did a bunch of rotator cuff band stuff between bench sets internal/external rotation work. More dead hangs. Shoulder is not getting worse…so thats good I guess.