Nice pr brother
Thanks DF
Today i just did some core stuff and played some lacrosse with a pe class i was observing. This will be a couple times a week probably for the rest of the semester to fulfill some observation hours i need.
I am going to switch up my training cycle starting tomorrow. It will still be westside inspired, just switch some of the days around. It will look like this:
Mon-ME lower, evening pe/cardio stuff for 3 hours.
Tues-DE Upper
Weds-off for the most part
Thurs-DE lower
Fri-off for the most part
Sat-ME uppper
DE lower: i switched it up as of today.
Squats:1355,1353,2253,2253,3152,3152 I did a better job of hitting depth today, still a little shallow on some of them though. My ass liked to tuck way too easily at the bottom, will have to continue to work on that.
Speed deads against orange minis:1552,1552,1552,1552
Deficit deads:1553,2552,3552(grip slipped on the first attempt with double over hand, then went to alternate grip)4451
Then saw a guy legitamently squat 495 for 3-4 reps, consequently felt like a pussy. I hate that because then i get really motivated to push even harder to get stronger, which results in a severe lack of patience with my training. One of the reasons i stall out or get injured.
Front squat holds superset:15530secs,24515secs,33510secs,4255-8secs, tried to take a breath and it wasn’t happening.
With reverse hypers:bw15,bw15,bw15,bw15 Need to figure out a way to use weights, everytime i would try to use a dumbell, it would roll up to my knee on the concentric phase and back down to my ankle on the eccentric phase.
done, overall a pretty good session. I think for my warmup, i will do several sets of speed pulls on ME day in warming before i go for another pr on monday.
Depth is looking better, I think your last one on the vid was about perfect
got a ways to go depth wise. haven’t looked at you whole set up training wise, will go back and do that. but both of those 315 x 2 were way high. hard to tell from video what your set up is like. spreading the knees? sitting back? chest up? think all of those basic commands and try again.
Trav, thanks for stopping by dude. Now if i could get that to happen on all of my squats. Then i would be good.
Pete, you’re right. Will do.
ME Upper: Decided to do incline dumbells and go a little lighter to rest my shoulder a little.
Incline db:6510,6510,8010,10010,120*6(one rep from pr, but this time was without straps)
Flat db press:60203sets
Lat pulldowns:13010,17510,205*10
Rear db laterals:3015,4015,50*15
Single arm db laterals:2015,2510,25*10
Tricep pushdowns on latpull:4015,7010,100*10
Done, i had a really intense pressure headache or whatever. Hurt like a bitch after my heaviest sets, but haven’t any issues since i got done working out. Monday going for another pr in the deadlift, then i will focus solely on squats for awhile and try to bring it up.
ME lower:
Deads:1555,1552(against orange minis),1552(against orange minis),2652,3751,4851,5450(see video, hit my sticking point and stalled out) edit Finished with 39511
Wide stance squats:1555,2453,335*1(see video, definitely hit parallel here)
Done, i wasn’t happy that i missed the 545, but it tells me that what i’ve been doing isn’t working. I have done alot of higher range of motion stuff, rack pulls, reverse bands and pulls against bands, so i am going to do more romanion deads and deficit pulls as accesory work for a while and focus on my squat for a bit. Hopefully that will help with my sticking point and i will get stronger from there.
DE upper:
Bench against red minis:bar10,1358sets of 3
Seated db press:6510,8510,100*2 with help of spotter, still weak as piss.
Apex presses:13515,13510
Db rows:8510,15010,150*9left, 10 right(vid)
Band pullaparts 2sets*20
Done, my erectors, glutes and hamstrings dont like me right now. Serves em right for failing yesterday.
Nice work man! thanks for the vid btw
DE lower: My right hamstring feels like i re-pulled it pretty good from monday, so i made most of my accessory stuff more restorative and did everything fast paced.
Squats:13522sets,22528sets(finished in about 5 and half minutes) I videoed all of them, and some were great, but some were still high. All were fast reps, i am also starting to regain my ability to remain tight throughout my entire body as well.
Good mornings:135105sets
Front squat holds:13530 secs, 22530secs, reset after this set and immediately did one rep front squat.
Hyperextensions:bw105sets
Superset HS leg curls:50105sets
With leg extensions:100105sets I did these back and forth until done.
Done, stretched out and went to class. My r upper hammy feels like i re-pulled it as i said and was feeling like shit over the last few days. After my workout today if felt pretty dang good overall. So i guess i need to try to get in more restorative stuff for my posterior chain.
are those wrestling shoes?
you look like you are BUILT for squats!! What about taking your feet out a bit wider and really sit back. Maybe throw in some box squats on occasion?
Not saying you suck, btw. 
I would probably fall down just walking 225 out.
Mim, thanks for stoppin by. My shoes are otomix power shoes.
Yeah i look like i’m built to squat, but my mechanical leverages don’t play that out. I have played around with my stance a little, but it is pretty uncomfortable to do a wide stance squat with any amount of weight by walking it out. I am going to continue to tinker with my form a little to see if i can find a better stance that will allow me to stay strong in the hole. I will/have been using box squat periodically on DE day as well. Hopefully with coninued effort towards good form and proper accessory training it will improve.
ME Upper:
Bench:1355,1355,1852,2251,2751,3151,3350(failed, i was close, but i stalled and with the slight finger bump i got it who know how much it helped, still a fail though) Thought i was really tight, but it sure doesn’t look that way on the video. finished with 22510
Neutral grip pullups:bw15,bw10,bw*5
Cable laterals:1515,2015,2512,308,20*12 Non-stop till finished.
Db rear laterals:3010,5010,6010,708
Superset of seated overhead ez bar extensions:6015,9015,11015,11012
And ez bar curls:6010,9010,11010,11010
Done, well i’m pissed that i haven’t progressed any on bench. So i’m going to do heavy triceps and try to do heavy floor presses and see if that helps me get past this sticking point. I will also do more dumbell presses as well since i haven’t done much of that since going to this method.
I also had a meh bench day so I feel your pain!
You’re close on that bench dude. Maybe throw in some board work as well. Just stuff some 2x6’s under your shirt and blast away.
Don’t let me catch your bench…I’m coming for it
Trav, Ink, it’s just frustrating to be training so hard and not having any results to show for it. Gonna press on and focus harder on bringing up my weaknesses.
ME Lower:
Squats:1355,1355,2252,3151,3651(added knee wraps from here on),4051,455*1 I think i was about parallel, but i think i still need to work on depth. How do you all think my depth was?
405 squat
455 squat
- YouTube
Goodmornings:135103sets
Romanion deads:13510,22510,275*5,3 All without straps and double overhand, felt surprisingly easy, so hopefully my grip is improving.
Standing cable crunches:11510,16010*3sets
Done, everything felt heavy. I brought out my old knee wraps for the first time in about 6-7years, and it was an odd feeling waddling up to the bar after wrapping myself. I think i should get a good pair of knee wraps later, ones that are a little longer than mine.
Nice squatting! I think they hit parallel
you call having a 405 squat ‘not getting results?’
Id’ say your depth is pretty damn close. If it were a meet I’d try to sink it another inch or two, just to be safe. Have you tried setting up a box so that when you’re at the bottom you KNOW you’re parallel, and then just squat down to touch it (not like a real box squat) to get that muscle memory in place?
Might be something to try. Awesome shit though, squatting 455 man. I love hearing all the plates rattle around.
Beast mode: Engaged