W5D3 SVR II Deads
BBB
135 x 5
185 x 5
215 x 5
230 x 5
265 x 5
300 x 5
230 5 x 10
Single Arm Seated Cable Rows. 5 x 10 with 60
Behind the Back Shrug Rows on the Powertec 225.
Fairly quick session. My legs are still sore from Mondays squat session. Hip is crazy sore. I’m doing some hip airplanes trying to work that out. May need a deload sooner than later.
Haha with you there, mine live in my chilly drafty garage and I train alone, so not normally an issue, but left them in the car by accident a while back, yea that was a mistake I won’t repeat quickly.
I spray those things down with lysol liberally. Doesn’t matter. Washing them just makes them fall apart. Yeah they stay in the garage I’m not aloud in doors with them.
Hand washing should be ok. Mrs has done that with mine. Let air dry.
Probably should pick up a couple more just to rotate. Hand washing is probably the best bet. The washer claims to have that setting…lies.
W5D4 SVR II Press
Not! Punt.
Going to give my shoulder a break. Its getting to the point where chins are affecting my shoulder. Neutral grip chins not so much but regular chins are killing it.
And…last squat day that was brutal work and I started noticing major hip shift during the BBB sets. Didn’t think anything of it and just grinded through it. Dumb. Then blasted out 60 belt squats…That was brutal work and I had DOMs for days. But when that died down I had this weird hip socket strain/pain. I really only felt it when I was in the hole or shifting my weight to my right hip. Long story but I’ve been stretching and doing some of those air plane moves. It seems to be better but toward the end of tonight I could feel it for sure.
So for the rest of SVR II I’m just going to do 3 days week and leave the OHP out. No dips either. I will still do chins but Neutral Grip only. Working daily on rotator cuff internal/external rotation and some shoulders 6 ways types of things.
W6D1 SVR II Squat BBS
Bar x 5
135 x 5
165 x 5
205 x 5
235 x 5
265 x 5
235 5x5
FFE Split Squats 40lb dumbell 1x15, 2x12
Leg extensions 3 x 12 with 90
Quads are going to be sore for a minute from this.
W6D2 SVRish II Bench BBS
Floor Presss Swiss Bar
Bar x 5
95 x 5
135 x 5
145 x 5
165 x 5
185 x 5
165 5x5
Pulldows 5x10 180
Pushups 5x10 mini banded
Had the covid vaccine yesterday in my left arm and it felt okay. However, I for sure noticed some major weakness in it while lifting… Worked through it but man today that arm was big time sore.
W6D3 SVR II Deads BBS
Trap Bar
135 x 5
185 x 5
225 x 5
265 x 5
300 x 5
330 x 5
315 5x5
50 Banded Pushups, 50 Pulldowns with 180, and 50 Ab Wheel.
Saturday did a Complex for Conditioning.
Hang Clean x 10
Front Squat x 10
NG Chins x 5
Push Ups x 10
T Bar Row 145 x 10
Kind of made this one up…but it got the job done. 3 rounds with a minute between. Just used 65 lbs will up this each time I use it and then up the rounds.
DELOAD this week. I’m feeling better but man last week was an absolute grind. I’ll probably stick with the push ups and pull downs/chins. Chins are feeling better so I may run with those. Not feeling the interwebs of late. I need to post my pre Tranformation pics may as well give it a run this year. Put some good weight on last year so should be a good time for a slow cut.
Deload Week complete!
Shoulder is still a crap shoot. Definitely feels more like an impingement. Going to run SVR II Anchor but with the press dropped. Going to do 3 full body sessions essentially with some conditioning thrown in there. We will see how it goes.
Anchor W1 SVR II Squat
Widowmaker
135 x 5
155 x 5
175 x 5
205 x 5
230 x 5
260 x 5
285 x 3
205 x 15
High Incline BP 205 5 x 10
Chins 5x5
Facepulls w/ Iso Holds
Hip Airplanes between squat sets to fix the bum hip. Seems to help quite a bit.
Do you typically take a week completely off for deloading or do you do any lifting?
I usually lift just much lower volume and test. This deload I worked up to my 1rm on all lifts but the press. Pretty sure made things worse with my shoulder doing that though this time. Hit 315 squat, 225 bench and 405 dead but still felt beat up even just doing bare minimum. Right hip was and is sore like it has a hitch in it when I squat. Shoulder is just sore all the time. I made the wife switch me sides of the bed a while back so I wouldn’t sleep on it as much but that didn’t do anything.
Yeah that’s similar to what I do as well, it sucks you’re so beat up man. You think it’s tendon and ligament issues or just tight/cramped muscles?
The hip thing is just how I’m built and that causes me to hip shift and that makes that hip sore. The shoulder thing seems to be the tendon. Pretty sure its an impingement but there have been days where its sore all day from absolutely nothing…so not 100% sure.
But I also haven’t really deloaded in a long long time so there’s that too. Time to drop a couple pounds as well.
5 rounds banded squats, good mornings, bent over rows, push ups, and sit ups. 60 seconds break between. A little sweat worked up.
W1 Day 2 Anchor SVR II Bench
Widowmaker
Bar x 5
95 x 5
120 x 5
135 x 5
155 x 5
175 x 5…Shoulder started bitching…
Switched to Football Bar for the widowmaker 135 x 15 it felt much better. I probably should just be using that for benching for a while.
Didn’t do any legs as they are still pretty sore from Monday. Between each round of Bench I did shoulder mobility and scap drills like serrano presses, face pulls, Y and W raises.
BOR 15 x 135, 15 x 155, 13 x 165 and 12 x 175
Poundstone Curls…I’ve got to work on these again. These will be done every Bench workout through out the anchor.
Shoulders 6 ways 3 rounds x 12… or 4 ways…I just didn’t press at the end.
W1D3 Anchor SVR II Deads
Widowmaker
135 x 5
185 x 5
225 x 5
255 x 5
295 x 5
330 x 5
255 x 15
25 chins, 50 push ups, 50 ab rolls
Stretcher pulldowns to stretch out the lats 180 3x8
Between deads I did w and y raises.
W2D1 Anchor SVR II Squats
BBS
Bar x 5
135 x 5
175 x 5
185 x 5
215 x 5
245 x 5
275 x 3
295 x 2
215 5x5
25 chins, RG machine press 5 x 10 275 and incline sit ups 50.
Shoulder hurt all day. Push ups are even bothering me but I can load up reverse grip presses and it doesn’t bother me at all.
W2D2 and W2D3 Anchor SVR II
Bench and Deads
Haven’t posted in a minute.
Reverse Banded Swiss Bar Bench basically worked up to 225 x 5 then 185 5 X 5
Rows, Belt Squats and Ab Wheel
Deads worked up to 315 X 5 then 275 5 X 5 Sumo. Sumo was a change of pace. Seemed pretty sloppy and harder than I remember. 25 Chins, Decline RG Bench 275 5 X 10 and Ab Wheel.
Sunday did a small session barbell complex session with 135. 5 rounds of 5 high pulls, 10 rows, 10 whole trap shrugs, and 10 RDLs. 30 seconds rest. My traps are still sore somehow from this. I need to do more cleans and high pulls it would seem.
W3D1 Anchor SVR II Squat
PR Week
Bar X 5
135 X 5
185 X 5
215 X 5
245 X 5
275 X 5
290 X 2 (This app says its a PR, but I know I’ve had at least a double at 295…)
315 X 2 (This is a PR)
Felt frisky shot for 325 for a single, and was a little too gassed. Should have waited a bit longer and I could have got it.
I have lost a few a pounds over the last month down to 218 but this weekend apparently wrecked me. Gained up to 225 but…my chins were so smooth and easy last night. I did an extra set of negative only after the 25. 2 Wins? That doesn’t happen often. Decline Reverse Grip Bench 225 5 X 15. Whatever I do next chins are going to stay with me. I need to keep them up.
Alright had some injuries and life happen during the beginning of the year. Hopefully all of that is on the right track now. Still crazy busy, but trying to train around all of that. Just did some Rhodes 5x531 to get back into the groove, but for the main movements I used conjugate methods, ie SSB Box Squats for squat, TBDL for deads, Floor Presses for bench, BTN for ohp. I tried Sumo DL’s instead of TBDL initially and found that I flat out suck at those and I probably should practice that but…didn’t want to. The one thing I was doing during my hiatus that at least kept me in some shape was pull up variations. I was trying to get better at them as best I could, but here the last week that has flared up some tendonitis in my right elbow big time. Switching back to chins they seem to be fine.
So going forward, I wanted to do something different and home gym friendly that isn’t 531. I am going to give super squats a run. However…no way in hell am I drinking an ounce of milk, gross and my wife would kill me from the noxious farts that stuff gives me. I love ice cream but that stuff doesn’t love me. I’m not really wanting to run on the gain train right now, so I’ll keep the eating down to eating for recovery versus eating for that 30lbs of mass. So can’t really call it super squats but you get the gist. I started last night and used 205, and while I was gassed that didn’t seem to push me like I thought it would. So I’ll up it 10 next time I lift, but the plan is to put 5 or 10 on the bar every week with all the lifts.
To keep the shoulder happy starting really light on the BTN presses. On the off days if I have time, I’ve been running the Cindy WOD for conditioning. Best I’ve gotten so far is 14…which needs to improve, but still not as bad as I thought it would be.
W1
Squat 20 X 205
Pullovers 20 X 40lb DB working the stretch big time on these.
BTN 2 X 8 95, 1 X 12 85 Really wanting to get the shoulders back on par with the back.
BOR 3 X 15 155
Another set of Pullovers same as before more stretching basically.
Floor Press Football Bar with Micro Band 3 X 12 135 (really like taking the leg drive out of it for the time being and shoulder doesn’t complain a bit on these)
RDL 1 x 15 225
Did some ab wheels but was pretty gassed after the RDL so didn’t do too many.