Multiply Lifting and My Inevitable Death

Training Training Logs
461

End of week 3.

Warmups, then more tomfoolery.

  • Prone W-y-t-A holds

    • 3 rounds-20 seconds in each position. Use weight as necessary (I use 2.5-5 lbs bc the positions are difficult for those with poor shoulder posture)

  • Mini band Tricep extension

    • 2x25, rpe 7

  • Lat pulldown and seated row

    • 3x10-15 each, rpe 8

  • Rotational lateral raise

    • 3x10, rpe 7

  • Serratus wall slides

    • 3x10, pause at top squeezing serratus

  • Reverse grip Bench

    • 3x12, rpe 8 (use slower tempo in descent)

  • Flat Db press

    • 4x8-12, rpe 8

  • Tricep ext

    • 4x10-15, rpe 8

  • 2 Row variations (a pull down and a horizontal row)

    • 4x8-12, rpe 8

  • Bicep curl variation

    • 4x15-20, rpe 8

  • Single arm standing Db/kB press

    • 3x15/side, rpe 8

https://www.instagram.com/p/CBYioFgAOn_/

This is definitely outside my normal training and Iā€™m still not sure how I feel about it. Iā€™m invested into it and i think itā€™s going to pay off in dividends. Just requires a lot of work.

I need to decrease the time it takes me to get to the main movement- thats probably my biggest issue right now. Especially on lower days.

462

Warmups:

Lower

  • Deadbugs (draw abdomen inward and keep knee high toward chest)
    • 2x10/side
  • Hip hikes
    • 2x15/side
  • lateral lunge
    • 2x10/side
  • Front elevated split squat (lean hard into the front ankle for mobility. Keep back leg straight)
    • 2x10/side
  • Rear elevated split squat (drive rear leg down into bench to activate hip flexors)
    • 2x10/side
  • Glute bridge
    • 2x30sec-1min
  • Goblet squat, slow tempo and pause in bottom, glute squeeze at top
    • 2x10
  • Raw front squat
    • 3x5, rpe 8
  • Single leg squat to box/bench
    • 3x15/side
  • Banded toe raises
    • 4x15-25 each
  • Psoas March (vacuum abdomen inward)
    • 4x30sec

https://www.instagram.com/p/CBeidI3grll/

So thereā€™s something going on for sure causing my lowerback/Hips/vagina/something to feel wonky on things like front squats, RDL, conv deadlift, working all that out is a biatch. I felt pretty crappy I could only front squat 185 x5 beltless put a belt on and I could do 225 for 3x5 RPE8, but clearly thereā€™s something affecting my bracing and stability.

More brick work.

1 Like
463

Whatā€™s ur favourite restorative movement/drill?

Iā€™m partial to the 90-90 hip lift myself. First thing in my warm up routine

464

Had a good bench day wednesday finally.

  • Prone W-y-t-A holds

    • 3 rounds-20 seconds in each position. Use weight as necessary (I use 2.5-5 lbs bc the positions are difficult for those with poor shoulder posture)

  • Mini band Tricep extension

    • 2x25, rpe 7

  • Lat pulldown and seated row

    • 1x10-15 each, rpe 8

  • Rotational lateral raise

    • 3x10, rpe 7

  • Serratus wall slides

    • 3x10, pause at top squeezing serratus

  • Bench 2-3board

    • 3x3, rpe 7-8

  • Seated Db Shoulder press

    • 3x15, rpe 7

  • Tricep ext

    • 2x10-15, rpe 7

  • Seated Hammer curl with shoulders retracted and depressed

    • 3x15-20, rpe 8

  • Copenhagen planks

    • 3x30sec/side

Did 355 in the old shirt for 3x3 off the two board. felt pretty good, was an RPE 7-8

465

  • Deadbugs

    • 2x10/side

  • Copenhagen planks

    • 3x20 sec/side

  • Hip hikes

    • 2x15/side

  • lateral lunge

    • 2x10/side

  • Front elevated split squat (lean hard into the front ankle for mobility. Keep back leg straight)

    • 2x10/side

  • Rear elevated split squat (drive rear leg down into bench to activate hip flexors)

    • 2x10/side

  • Glute bridge

    • 2x30sec-1min

  • Goblet squat, slow tempo and pause in bottom, glute squeeze at top

    • 2x10

  • Snatch grip pulls (snatch grip is wide enough that when held overhead, the bar is 4-6ā€ from top of head)

    • 3x10, rpe 7

  • High heel elevated goblet squat ss walking lunges

    • 3x12,12/side, rpe 8

  • paloff press

    • 4x30sec /side

Nothing much to write about here, copenhagenā€™s felt pretty good finally. Lateral lunges were much better.

Snatch grip was terrible. Hell of a quad pump from the goblet squat lunge combo

https://www.instagram.com/p/CBovVscgNk8/

466

  • Prone W-y-t-A holds

    • 3 rounds-20 seconds in each position. Use weight as necessary (I use 2.5-5 lbs bc the positions are difficult for those with poor shoulder posture)

  • Mini band Tricep extension

    • 2x25, rpe 7

  • Lat pulldown and seated row

    • 3x10-15 each, rpe 8

  • Rotational lateral raise

    • 3x10, rpe 7

  • Serratus wall slides

    • 3x10, pause at top squeezing serratus

  • Reverse grip Bench

    • 3x15, rpe 8

  • Flat Db press

    • 3x15, rpe 8

  • Tricep ext

    • 3x10-15, rpe 8

  • 2 Row variations (a pull down and a horizontal row)

    • 4x8-12, rpe 8

  • Bicep curl variation

    • 4x15-20, rpe 8

  • Single arm standing Db/kB press

    • 4x15/side, rpe 8

Solid reverse grip day, which is sad because itā€™s going away for a while, still got more to work on but 3x15 felt really good, started to get comfortable with it.

https://www.instagram.com/p/CBqk-5AAufY/

467

The W-Y-T-Aā€™s I think currently.

I donā€™t like any of the lower stuff because itā€™s my major weaknesses lol. 90-90 hip lift is a good one though.

1 Like
468
  • Deadbugs vs band around quad (draw abdomen inward and keep knee high toward chest)
    • 2x10/side
  • Hip hikes
    • 2x10/side
  • lateral lunge (add a little weight as tolerated)
    • 2x10/side
  • Front elevated split squat (lean hard into the front ankle for mobility. Keep back leg straight)
    • 2x10/side
  • Rear elevated split squat (drive rear leg down into bench to activate hip flexors)
    • 2x10/side
  • Glute bridge
    • 2x30sec-1min
  • Goblet squat, slow tempo and pause in bottom, glute squeeze at top
    • 2x10
  • Free squat vs chain (~15%; suit straps down and brief, wraps optional)
    • Work up to a top single, rpe 9
  • Single leg step up (minimize momentum, follow through with glute squeeze at the top)
    • 3x8/side
  • Banded toe raise holds
    • 3x30 sec each
  • Belt squat March
    • 3x60sec

Squats felt pretty good, body was mostly moving how I wanted it to. Depth was a bitch but I was also super bloated so that never helps. 540 was super high but :man_shrugging: thatā€™s gear baby.

https://www.instagram.com/p/CBwfldGgj8r/

469

ME Upper

Same racist shirt as last week ( got some new ones on the way ) sadly my overkill wonā€™t work for me. The seam sits too low on the tricep so thereā€™s no way Iā€™ll ever touch.

365 x2 off a 1 board, more than last week at 1 board lower so Iā€™ll take that as a win, 375-380 was in the books probably but not worth it.

SSB JM presses 135 3x15
Biceps 2x20/2x20 working my way into 4x20 with a weight then moving up in 5lb jumps for 1x20 of the 4 sets until iā€™m at 4x20 with the weight then repeat.
Copenhagen planks 4x30s

1 Like
470

  • Deadbugs vs band around quad

    • 2x10/side

  • Copenhagen planks

    • 3x20 sec/side

  • Hip hikes

    • 2x15/side

  • lateral lunge (weight as tolerated)

    • 2x10/side

  • Front elevated split squat (lean hard into the front ankle for mobility. Keep back leg straight)

    • 2x10/side

  • Rear elevated split squat (drive rear leg down into bench to activate hip flexors)

    • 2x10/side

  • Glute bridge

    • 2x30sec-1min

  • Goblet squat, slow tempo and pause in bottom, glute squeeze at top

    • 2x10

  • Raw 2-3ā€ block conv pull vs light band

    • 45%-10x2

  • High heel elevated goblet squat ss walking lunges

    • 4x15,12/side, rpe 8

  • paloff press squat (press happens in the bottom of squat)

    • 4x30sec /side

Once again the goblet squat walking lunge combo destroyed my legs.

Speed pulls felt pretty good. Overall solid day.

https://www.instagram.com/p/CB6wyN8AbWg/

471

  • Prone W-y-t-A holds

    • 3 rounds-20 seconds in each position. Use weight as necessary (I use 2.5-5 lbs bc the positions are difficult for those with poor shoulder posture)

  • Mini band Tricep extension

    • 2x25, rpe 7

  • Lat pulldown and seated row

    • 3x10-15 each, rpe 8

  • Rotational lateral raise

    • 3x10, rpe 7

  • Serratus wall slides

    • 3x10, pause at top squeezing serratus

  • Low incline (~30degrees) Bench

    • 3x15, rpe 8 (~3 sec descent, 1 sec ascent)

  • Scaption raises

    • 4x8-12, rpe 8

  • Tricep ext

    • 4x10-15, rpe 8

  • 2 Row variations (a pull down and a horizontal row)

    • 4x8-12, rpe 8

  • Bicep curl variation

    • 4x15-20, rpe 8

  • Single arm Db/kB press laying on bench/stability ball

    • 3x15/side, rpe 8

The incline was a biatch with that timing. 95lbs lit me up, the 3s negative was ok but adding in a controlled 1s up was tough. Iā€™m sure next go around will be easier.

472
  • Deadbugs vs band around quad (draw abdomen inward and keep knee high toward chest)
    • 2x10/side
  • Hip hikes
    • 2x10/side
  • lateral lunge (add a little weight as tolerated)
    • 2x10/side
  • Front elevated split squat (lean hard into the front ankle for mobility. Keep back leg straight)
    • 2x10/side
  • Rear elevated split squat (drive rear leg down into bench to activate hip flexors)
    • 2x10/side
  • Glute bridge
    • 2x30sec-1min
  • Goblet squat, slow tempo and pause in bottom, glute squeeze at top
    • 2x10
  • Block pull vs chain (~20%; suit straps down and brief)
    • Work up to a top single, rpe 9
  • Single leg step up (minimize momentum, follow through with glute squeeze at the top)
    • 3x10/side
  • Banded toe raise holds
    • 3x30 sec each
  • Belt squat March
    • 4x60sec

Did better on the laterals this week, used 10lbs, no box. Deadlifts were ok up until that last one and as Iā€™m typing this I notice it was supposed to be block pulls. My start position was off but what else is new lol. Overall solid day with 500 and some chains.

https://www.instagram.com/p/CCCix7xASf8/

2 Likes
473

Warmups then all the below

  • Prone W-y-t-A holds

    • 3 rounds-20 seconds in each position. Use weight as necessary (I use 2.5-5 lbs bc the positions are difficult for those with poor shoulder posture)

  • Mini band Tricep extension

    • 2x25, rpe 7

  • Lat pulldown and seated row

    • 1x10-15 each, rpe 8

  • Rotational lateral raise

    • 3x10, rpe 7

  • Serratus wall slides

    • 3x10, pause at top squeezing serratus

  • Raw Bench

    • 75%-5x5

  • Ssb jm press

    • 3x12, rpe 9

  • Seated Hammer curl with shoulders retracted and depressed

    • 4x15-20, rpe 8

  • Copenhagen planks

    • 4x30sec/side

Overall good day. 75% moved well. JM Press felt good. Iā€™m sore today so win win.

https://www.instagram.com/p/CCHmMIagW9K/

474

July 3rd lower

General Warmups then

Deadbugs
Copenhagen planks
hip hikes
lateral lunges 10lb
front elevated split squats
rear elevated split squats
glute bridges
goblet squat temp
SSB box squat vs light band - these sucked. My briefs are way too tight and were killing my legs putting me in bad positions. Ordered new briefs.
High heel elevated goblet squats superset with walking lunges ( fucking miserable this week ) 4x20/12 per leg
paloff press squat 4x30s

https://www.instagram.com/p/CCMomM-AeEd/

475

July 4th upper
General warmup then
Prone WYTA Holds
Miniband tricep extensions
lat pull down / row 3x15 each movement.
rotational lateral raise 3x10
wall slides
low inclince bench 3x10 3s descent 1 sec ascent ( miserable 95lbs )
scaption raises 4x12
rope tricep extensions 4x15
4x10 pull down and row superset
bicep curls 4x20
single arm kb press on bosu ball 3x15

476

7/5

Squat stuffā€¦ was pretty beat up from Friday still so did a lot of extra activations and warmups.

Worked up to 580 for a single on the duffalo, could of maybe squeezed 30lbs extra onto the bar but totally not worth it.

If youā€™re actually reading you will notice Iā€™m not doing a ton of accessories or builders currently. Doing a lot of corrective stuff to fix imbalances. Seems to be mostly working, iā€™m slowly feeling my body get into a better state of movement.

477

still good work for sure

1 Like
478

Yeah, i probably need to update my log lol, just been doing the thing.

479

Inzer LUP :heavy_check_mark:
Titan Boss briefs :heavy_check_mark:
Katana angled sleeve scoop neck kens collar :heavy_check_mark:

Got all my new gear in, going to see if I need a pair of briefs for deadlifts.

On week 13 or 14 of my initial 20 weeks, I feel like Iā€™m getting pretty close to where I was in January just got to learn all the new gear.

2 Likes
480

Starting week 18 of my 20 week off season. That will put me at 19 weeks out from my planned full power meet. February 20th 2021.

Feeling pretty good most days, my glutes are still giving me lots of issues, elbows recently have been crabby but some intense massage seems to have calmed that down, now just to keep them healthy for a month.

I decided to jump into a bench only meet for a charity October 17th.

Training has been going pretty well. Squatā€™s been moving well, bench is coming together nicely in the Katana. Deadlifts Iā€™m undecided lol. Off the floor in the LUP it was decent, off of blocks it was very iffy. Might end up with a dead lift specific suit.

1 Like