11/29
Deadlift- 5x5@440
Notes: Fucking tired of this gym. The lack of gym etiquette is getting to the point of ridiculousness and it’s terribly overcrowded.
1:25 for a bit of rage at some asshat that walked right over my bar as I’m setting up.
11/30
Bench- 6x2@210
Squat- 4x5, 1x4@385, 425x1
Shrugs- 2x10@315, 2x5@365, 5x3@405
Notes: This is a drill weekend for me so I had to bench and squat today. Bench felt great and went very fast. Squats were great, except on the second set I hit the safety bar with the side of the plate on the way up, lost my balance, and had to dump it (not drop it off my back, but dump it forward in a super good morning kind of way). The single at 425 was to make up for that. This was my first time using wraps this cycle.
Once I post my video, you’ll see that I filmed the first view, including a couple warmups, from the back. This for two reasons:
- So you can all see my badonk.
- I’m about 90% sure I am distributing the weight in some uneven, fucked up manner on my back, which might explain why my left glute still fucking hates me. So, I filmed it from that view to get a good look.
At a quick glance, I think I see my issue, but for whatever reason, my phone likes to play back videos in some fucked up elongated way; this happens no matter how I view the video, but it doesn’t affect anything when I upload it to youtube. So, I shall see once it is edited and uploaded, which will be after I take a glorious proton shake shit and shower.
I can see my left side dipping down as I come up. I wonder why this is; I’m fairly certain it’s connected to the glute I strained a while back, as it has still been bothering me. In fact, the pain usually starts right at the moment the bar dips down. Thoughts?
12/2
Bench- 4x4@240
Rows- 2x10@135, 1x8@155, 1x5@165, 1x5@185, 5x3@225
Messed around with some one hand barbell snatches and did some incredibly shitty two-hands anyhows.
DB curl and press- lots, up to 80x1
Note: Took some video from a straight-on angle today to get a better view at what is happening with my bench. My right side is dipping faster as I descend. I’m sure this is connected to my squat issues and my glute/back problems. Reps felt good, though.
[quote]black_angus1 wrote:
11/29
Deadlift- 5x5@440
Notes: Fucking tired of this gym. The lack of gym etiquette is getting to the point of ridiculousness and it’s terribly overcrowded.
1:25 for a bit of rage at some asshat that walked right over my bar as I’m setting up.
[/quote]
… Wow. I’d have frisbee’d a 5# plate at his face. There’s no way there wasnt room to go around.
12/3
Squat- 6x2@360
Front squat- 3x3@250
Pullups- +20lb 3x5
Notes: Gotta get better at front squatting. My rack position is god awful. Once I’m able to actually keep the bar where it’s supposed to be, this should fly up. I do very little quad-emphasis work, so this may help my squat quite a bit.
[quote]mkral55 wrote:
… Wow. I’d have frisbee’d a 5# plate at his face. There’s no way there wasnt room to go around.
[/quote]
It’s absolutely ridiculous. I’m starting to train later in the day, like 7pm or after.
12/4
Press- 4x4@170
Press lockouts- triples with 185, then triples with 200, then more triples at 200
Shrugs- 5x3@405, 3x3@455
Band pull aparts/curlz super set- 5x15/10, respectively
Notes: Pressing felt good. I lost my balance just a bit on my first set, but it was okay. Lockouts were from about forehead height; these are a pretty awesome tricep movement. I will include them every now and then. I’m fairly confident I could get a 225 press.
12/6
Deadlift- 4x4@470
GHR
Neck work
Cable external rotation work
Notes: Used straps for my work sets. My technique was probably absolute shit (super rounded back, and I know I let the bar drift forward a bit on a few reps), but idgaf. I was straining pretty hard and I’m getting more and more confident that I will pull 575 at the end of this training cycle.
12/7
Bench- 6x2@210
Dips- BWx10, +25x5, +45x2x5, +70x5x5, +45x10, +25x10
Pullups- BWx5, +25x5x5, BWx5
Band pull aparts- 3x20
Notes: Was going to do some calf work, but some phaggot was doing leg presses, and I wasn’t going to wait. Saw the worst crossfitters ever today. I mean “one couldn’t do a single pullup and the other could do like two while kipping and he couldn’t even kip properly” bad.
I’m assuming you’re using prilepins for you main lifts? Are you using your last comp maxes for the percentages? I’d be interested in seeing your cycle layout if its not much trouble for you. I have a rough outline of a program I’ve created using prilepins, so just interested in seeing how yours looks.
Strong stuff.
NG or Reserve?
12/8
Squat- 4x4@405
Front squat- 3x5@225
Rows- 5x10@135
Leg press calf raises
Neck work
Notes: Video to come.
[quote]MightyMouse17 wrote:
I’m assuming you’re using prilepins for you main lifts? Are you using your last comp maxes for the percentages? I’d be interested in seeing your cycle layout if its not much trouble for you. I have a rough outline of a program I’ve created using prilepins, so just interested in seeing how yours looks. [/quote]
I’m just using this “Russian power routine” that I downloaded from joeskopec.com - joeskopec Resources and Information.. It’s the “9 week three lift Russian peaking cycle”, here is the HTML version: joeskopec.com - joeskopec Resources and Information.
I did make some changes to it, though: I lowered the percentages during the first block of training, raised the percentages and made bigger percentage jumps during the second block, raised the percentages for the secondary bench and squat days, and completely reorganized the training, as I explained in the now-edited first post. It’s not even the same program any more, to be honest. I can email you the spreadsheet of my new version, if you’d like.
[quote]IronAbrams wrote:
Strong stuff.
NG or Reserve?[/quote]
National Guard. I ship to Fort Benning in a month and 6 days.
[quote]black_angus1 wrote:
I’m just using this “Russian power routine” that I downloaded from joeskopec.com - joeskopec Resources and Information.. It’s the “9 week three lift Russian peaking cycle”, here is the HTML version: joeskopec.com - joeskopec Resources and Information.
I did make some changes to it, though: I lowered the percentages during the first block of training, raised the percentages and made bigger percentage jumps during the second block, raised the percentages for the secondary bench and squat days, and completely reorganized the training, as I explained in the now-edited first post. It’s not even the same program any more, to be honest. I can email you the spreadsheet of my new version, if you’d like.[/quote]
That’d be great to see your spreadsheet, but I’m not really sure how to go about giving out email. For whatever reason I can’t send a PM to anyone… and addresses get edited out in forum posts.
Anyway, I believe that particular program has been mentioned in the powerlifting forum recently. Seems like a good basic program.
[quote]MightyMouse17 wrote:
That’d be great to see your spreadsheet, but I’m not really sure how to go about giving out email. For whatever reason I can’t send a PM to anyone… and addresses get edited out in forum posts.
Anyway, I believe that particular program has been mentioned in the powerlifting forum recently. Seems like a good basic program.
[/quote]
I’ll try sending you a blank PM for you to reply to. Maybe that will work.
12/9/12
Bench- 3x3@250
Slingshot bench- 275x2, 290x1, 315x1
Pullups- close grip- somex5+25lb, wide grip- somex5+10lb
Curlz- 3x15
Band pull aparts- 3x20
Notes: PR on slingshot bench, and it was pretty fast. Bench work sets felt good too.
12/10
Squat- 6x2@360
Deficit deadlift- 3x3@405, 455x5
Notes: Left after this because I need to continue studying for finals, and my first one is at 7:30am tomorrow. Nearly got ran over by an azn girl