Good nights sleep although woke up a bit stiff and creaky.
Walk tp gym short route.
1 scoop MAG-10 2 scoops SWF.
Warm up complex x 4 rounds.
Main workout hfs based 3 x 3 set/rep.
1 Dl. 132 lb warm up 1 x 8, 168 lb intermediate set 1 x 5. Main sets 220 lbs 3 x 3
2.Bench. 66 lb warm up, 88lb intermediate set Then 115lbs 3 x 3
3.Front squat 115lbs 3 x 3
4.Weighted step ups 1 set at 110 lbs and 2 @ 115 lbs
5.Db bench 40 lbs 3 x 3
6.Suitcase lift 94 lbs on end of bar 3 x 3
Plank 2 minutes
Back work (yoga positions)
Foam roll /stretch.
short recovery swim and sauna
Weights didn’t move as fast today, not as positive a workout so no extra (iso work)
A. Machine WG Pull downs - 4 x 8 @ 205
B. Deadstop SM Rows - 4 x 10 @ 205
C. Seated Dual Arm Cable Row - 3 x 12 @95/arm
D. Stretchers - 3 x 12 @ 120
E. HS Shrugs - bunch x bunch @ 2pps+25
Finished with 4 sets of HS Preacher Curl @ 90lbs. Last set was a drop set (upwards of 30 reps) [/quote]
I’m not going to lie, that looks boring as hell.
But props for doing what it takes to hit your goals.
DL - 265/5 320/5 370/5 425/4 425/2 (Missed the last rep)
FRONT SQUAT - 135/5 160/5 225/4,3
OH PRESS - 135/5 160/5 185/5 210/5 185/8
DB INCLINE - 80/20 100/15 125/8
TATE PRESS - 35/15 45/12 55/10
Missed the last required rep, FACK! I may drop the weight on the front squat as Im not getting the required reps in, my elbows are shot…with that being said the 210/5 OH press went pretty smoothly.
Matty, that’s a good weight on DL, but you’re still moving like it’s a barbell row. Arch back . . . shoulders up as fast as possible . . . let arms hang straight.
[quote]cavalier wrote:
Matty, that’s a good weight on DL, but you’re still moving like it’s a barbell row. Arch back . . . shoulders up as fast as possible . . . let arms hang straight.[/quote]
Still a work in progress, but I was looking at older vids of me DLing, and my form has vastly improved, Im not Stiff legging the DL as much, the bar is closer against my chins as I have been concentrating on splitting my feet in half w the bar (as per Rippetoe) and Im pulling back instead of up. Honestly I appreciate all critiques, and I see what you mean with regards to the arch, but I dont think my DL resembles a BB row at all. 425/4 for me is decent weight my form is going to break down a bit.
I also believe everyone’s form is going to differ a bit, take German’s DL form for example, hes as smooth a DLer that I have seen on this site and pulls a shit ton of weight, but his hips are higher than others I have seen. What I am trying to say is I believe there has to be some wiggle room on form as everyone’s bodyies are different.
I was watching the RAW Unity meet a few days ago and some AMAZING lifters, but what I found even more interesting is everyone’s different styles…not just conventional and Sumo, but some lifters got down much lower than others, some DLed amazing numbers basically stiff legged…which lends credence to the wiggle room with regards to form.
skwatts- still feeling out the lower back. this was the first week of the new cycle. we are doing paused box squats. i went into this one with the plan of working up to 555. i stuck to the plan. it was very comfortable with no lower back pain at all. i’ll up these over the next few weeks and hopefully get these up in the 600’s. i had some fun with the front squats. i was good and warmed up. the plan was to go to 405 for some reps but that felt way too light so i upped it to 455. that still felt pretty light but i shut it down since it’s only week one of the cycle. next week i’ll move the paused box squats up to 585 and the front squats to 495.
back squats with bufallo bar to box-paused
0x10
145x6
195x4
235x4
285x4
325x4
375x2
415x2
465x2
505x1
555x1
front squats
225x4
315x4
405x4
455x2
it was nice to finally get a little weight on my back again.
Was worn out yesterday. Tuesday I worked until 2am and the had to be back to work at 9am Wednesday morning. Pretty much went through the motions but powered through the better part of the session.
My company has decided that salary employees are indentured servants and don’t deserve a live. From what I understand it’s going to get much worse. Time to update the old resume.
After yesterdays ‘down’ day at the gym i was insure about even training today, advice seemed to be to see how things went and back off if i felt that my ‘performance’ was affected.
So : plan = warm up and then start normal hfs if ok but start at a lower weight.
Warm up complex x 4 rounds as usual, then because of the way the squat rack was set up ie someone had left a barbell set at 88lbs on high pins i had to de rack that before i could use it to dl, so instead of just de racking and stripping it i did an extra short round of warm up but just dl, into push press and given that i have never ever push-pressed 88lbs that was in iteself a new pr, hardly noteworthy except to me (very weak in that plane) so actually very happy with that at 88lbs x 3.
Main workout, again rather than going straight to full weight each set was ramped instead :
1.Dl 132 lbs 1 x 8
168 lbs 1 x 5
198 lbs 1 x 3
209 lbs 1 x 3
220 lbs 3 x 3
2.Bench press ,bare bar warm up x 10
66lbs 1 x 8
88lbs 1 x 5
110 lbs 1 x 3
110 lbs 1 x 3
115 lbs 1 x 3
3.Front squat 88lbs warm up 1 x 5
110 lbs 1 x 3
115 lbs 1 x 3
121 lbs 1 x 3
126.5lbs 1 x 3 (new pr and felt like there was more in the tank)
4.Weighted step ups 6 blocks and deck.
98lbs 1 x 3
110 lbs 1 x 3
110lbs 1 x 3
115 lbs 1 x 3
5.Db bench
35 lbs 1 x 3 and felt spectacularly weak on this so just stopped after 1 set
6.Suitcase lift 93.5 lbs on end of barbell
3 x 3
Iso/other work.
7. Back hypers on roman chair
2 x 5 unweighted
2 x 5 + 35 lb plate
2 x 5 + 44lb plate
8. Seated cable row
1 x 5 @ 114lbs
1 x 5 @ 123lbs
1 x 5 @ 132lbs
1 x 5 @ 140lbs
1 x 5 @ 150lbs.
Was then going to go for some wide arm rows but could feel the energy slipping a bit so called it quits there.
Finishing work :
Plank 2 minutes, yoga moves for back x 3 runs. Foam roll and stretch.
Overall impression is that ramping up the weight worked very well and helped me keep the bar moving fast, front squat went very very well and i felt that i could have thrown even more weight on, db bench was completely opposite in that i almost failed at a lower weight.
Best surprise of the day was setting a new push press pr, ok its only 88lbs but thats the best i have ever pushed in that plane.
[quote]cavalier wrote:
Matty, that’s a good weight on DL, but you’re still moving like it’s a barbell row. Arch back . . . shoulders up as fast as possible . . . let arms hang straight.[/quote]
Still a work in progress, but I was looking at older vids of me DLing, and my form has vastly improved, Im not Stiff legging the DL as much, the bar is closer against my chins as I have been concentrating on splitting my feet in half w the bar (as per Rippetoe) and Im pulling back instead of up. Honestly I appreciate all critiques, and I see what you mean with regards to the arch, but I dont think my DL resembles a BB row at all. 425/4 for me is decent weight my form is going to break down a bit.
I also believe everyone’s form is going to differ a bit, take German’s DL form for example, hes as smooth a DLer that I have seen on this site and pulls a shit ton of weight, but his hips are higher than others I have seen. What I am trying to say is I believe there has to be some wiggle room on form as everyone’s bodyies are different.
I was watching the RAW Unity meet a few days ago and some AMAZING lifters, but what I found even more interesting is everyone’s different styles…not just conventional and Sumo, but some lifters got down much lower than others, some DLed amazing numbers basically stiff legged…which lends credence to the wiggle room with regards to form.
[/quote]
A agree with one caveat, the bent arms. Bent arms are always bad but part of me is wondering if you arms aren’t so big that they just look bent.
Split Jerks from the Rack
barxsome
75x2
95x2
125x2
155x1
175x1
185 1x5 sets
Clean DL
185x3
225x3
245x3
275x3
305 3x3
Incline Bench
135x3
165x3
185x3
205 3x2 sets
Split jerks were horrible. they’ll get better with practice, but they were horrible.
No Squats today. I’m having a temporary body-parts swap where my left knee has decided to become an asshole and not do it’s assigned job. The clean deads are a little different than my regular deadlift. My back angle is more vertical, I rebend once the bar passes my knees and try to launch it upwards as I lock out. After years of Meat telling me to snap my hips to the bar, I’m finally doing it.
Shut it down after 2 sets on incline bench. I can count the number of times I’ve done morning training on one finger and this felt like enough today. I actually got up early to do it this morning. very out of character for me.
DE Squat (Box) - 215x3x8
GM’s - Worked up to 220x3x3
Clean Position Shrugs - 185x10x5
Hand and Thigh Lift or Quarter Dead - Worked up to 495x1
Shrugs - 335x10x4
[quote]cavalier wrote:
Matty, that’s a good weight on DL, but you’re still moving like it’s a barbell row. Arch back . . . shoulders up as fast as possible . . . let arms hang straight.[/quote]
Still a work in progress, but I was looking at older vids of me DLing, and my form has vastly improved, Im not Stiff legging the DL as much, the bar is closer against my chins as I have been concentrating on splitting my feet in half w the bar (as per Rippetoe) and Im pulling back instead of up. Honestly I appreciate all critiques, and I see what you mean with regards to the arch, but I dont think my DL resembles a BB row at all. 425/4 for me is decent weight my form is going to break down a bit.
I also believe everyone’s form is going to differ a bit, take German’s DL form for example, hes as smooth a DLer that I have seen on this site and pulls a shit ton of weight, but his hips are higher than others I have seen. What I am trying to say is I believe there has to be some wiggle room on form as everyone’s bodyies are different.
I was watching the RAW Unity meet a few days ago and some AMAZING lifters, but what I found even more interesting is everyone’s different styles…not just conventional and Sumo, but some lifters got down much lower than others, some DLed amazing numbers basically stiff legged…which lends credence to the wiggle room with regards to form.
[/quote]
A agree with one caveat, the bent arms. Bent arms are always bad but part of me is wondering if you arms aren’t so big that they just look bent. [/quote]
LOL maybe dude, I am trying to keep them straight I really am!
SOI check in:
ME Lower / 1-26
Rev Band Box squats
warmups
suit bottoms/belt/light bands on
225 x 3
255 x 3
295 x 3
345 x 1
395 x 1
425 x 1
455 x 1, now to get this w/o bands
Rack pulls just right below knee
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
375 x 1
[quote]lil power wrote:
SOI check in:
ME Lower / 1-26
Rev Band Box squats
warmups
suit bottoms/belt/light bands on
225 x 3
255 x 3
295 x 3
345 x 1
395 x 1
425 x 1
455 x 1, now to get this w/o bands
Rack pulls just right below knee
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
375 x 1
Ankle weight leg curls
20# x 200
Weighted Planks
[/quote]
Damn thats good work.
how much do you think the bands take off at the bottom?
