Deadlifts, back and biceps- The lever on my lever belt exploded on squat day this past week. While i’m waiting for a new lever and also a new belt- i ordered Inzers PR power belt. It rachets into place for a more custom fit…apparently.. we’ll see. Anyway, since i didn’t have my belt i decided to do some trap bar pulls. I haven’t done them in over a year. They felt pretty easy all the way up. I think I’ll do one more week of them and push the weight into the 700’s.
Here’s a couple videos of my top sets.
close grip pull downs- started at 100lbs and increased by 20lbs each set doing sets of 10. Once i got the the bottom of the stack (250lbs) i added a 25lb plate and then a 45lb plate
Biceps circuit- preacher curls, reverse curls and hammer curls. used the same weight on all sets but increased the reps on each set starting with 10 reps, then 12, 15, 18 and finally 20.
I have a couple new toys to try out on sunday for bench- chest, shoulders and triceps day.
Squats- this is week 2 of a short cycle of paused squats. I have one more week and then we are going to go back to touch and go squats working into the 600’s.
this week the top sets were supposed to be a 3x3 with 470lbs. the first two sets were fairly easy so i doubled the reps on the last set.
finished with slant board front squats with the front squat harness- did paused sets of 10 up to 275.
gonna do another session of trap bar deads on thursday hitting something in the 700’s.
This is the last week of trap bar deadlifts for awhile. I was happy with my top set. I wanted to hit something in the 700’s and i accomplished that. I worked up to 730lbs and that was fairly comfortable. Might be good for 800lbs.
pullups- worked up to BW (265) +75lbs x 5 and then did three back off sets of BW x 10
Pulldowns with wide grip - worked up to 250bs x 10
squats- buffalo bar squats, paused. This was the last week of these paused buffalo bar squats. Worked up to 510 for a 3x3. i decided to see how many reps i could get on the last set and tweaked my hamstring coming down on the 4th rep. I’ve really been hammering my legs lately and obviously not getting enough recovery time. The trap bar deads really tear up my hamstrings. I videoed my last two sets and you can see when i tweaked my hamstring on the last video. Luckily I’ve learned how to just relax and stop the set before i do some real damage. I’ll be back at it on thursday with some really light deadlifts.
finished with some BW sissy squats with heals elevated on a dumbbell. They didn’t irritate my hamstring much.
