Have you considered adding in a little more upper back work?
[quote]spar4tee wrote:
Have you considered adding in a little more upper back work?[/quote]
Not sure if srs, I do some form of back work most days. Doing either facepulls, pendlay rows or DB rows.
Was serious. Nothing crazy just a smidge more volume.
[quote]spar4tee wrote:
Was serious. Nothing crazy just a smidge more volume.[/quote]
I’ll try increasing my total sets a smidge, but I was trying to go more for frequency. Thanks for the pro tip!
16th February:
A. Smolov Jr. Bench:
upped my working weight by 5kg for the first 3 sets
95kgx6 (Close grip)
95kgx5 (Close grip)
95kgx7 (Regular grip)
90kgx6 (Close grip)
90kgx6 (Close grip)
90kgx6 (close grip)
B. Preacher Curls /ss/ Leg raises:
6 sets
C. Single Arm Hammer Curls /ss/ YTWs:
6 sets
D. Cable Rope Curls:
1 giant drop set (50 or so total reps)
Notes.
Was trying to fly through all this in about 50 minutes so bench strength felt a little off…but oh my god DAT FACKING PUMP!
Your bench progress/time training continues to impress.
[quote]jake_j_m wrote:
Your bench progress/time training continues to impress. [/quote]
Yeah it’s going alright I guess. Biggest issue is trying to keep my shoulder healthy at the minute, the whole right shoulder is a bit of a mess.
18th January:
A. Squats:
5x7 @105kg
B. Rdls:
60kgx20
100kgx10
120kgx3 x8 (Back started cramping up)
C. Pendlays:
60kgx3
80kgx5
90kgx1
95kgx1 x3 (Back cramping again, called it)
D. Seated Plate loaded row (Single Arm):
2ppsx20
3.5ppsx8 x5 sets
4ppsx5 x3 sets
Notes:
Lower Back cramping something fierce on the RLDs and Pendlays so had to cut them early. Need a really good stretch and SMR errrrywhere on my person.
What you weighing now? It’s about time you caught up to me so my bench seems less embarrassing next to your uber-progression
[quote]jake_j_m wrote:
What you weighing now? It’s about time you caught up to me so my bench seems less embarrassing next to your uber-progression [/quote]
Atm Moment on a normal morning I average around 80.4kg (177lbs) but when I was hungover/dehydrated/pooped out on Friday morning I weighed 78.4kg (172lbs). I’m about 5’11 ish if that helps at all and Probably sitting at around 14-15% bf-ish.
I also like reading poetry and taking long walks along the beach.x
19th February:
A. Smolov Jr:
Close grip
7 sets of 5 @95kg (Volume PR)
B. Incline BB Bench:
60kgx15
70kgx5
75kgx5 x2
75kgx4 x2
60kgx10
C. DB Press:
somexsome
D. Rotator Cuff/Shoulder Rehab work:
internal/external rotation cable work (somexsome)
Facepulls (4 sets of 8)
Notes:
Benching wasn’t feeling great today all things told. Trying to eek my overhead pressing strength back up after not being able to do any for the last couple of months, tried incline DB pressing but my shoulder couldn’t take it at all. Will have to ease back into this stuff.
20th February:
A. Squats:
7 sets of 5 @ 115kg
B1. Pendlay rows:
70kgx3
80kgx3
90kgx1
90kgx1
95kgx1
95kgx1
100kgx1 (x5) (PR)
90kgx3
80kgx5
B2: Captain’s chair leg raises:
somexsome
Take it easy for a bit man. Being injured is annoying as hell.
[quote]spar4tee wrote:
Take it easy for a bit man. Being injured is annoying as hell.[/quote]
Yeah I’m easing back into certain things with the shoulder stuff, hoping I can snatch and jerk within the next few weeks. Main focus is rehab work rather than trying to shoot for PRs with pressing stuff (other than bench cos I’m a bro at hear).
22nd February:
A. Smolov Jr Bench:
close grip
97.5kgx4
97.5kgx4
97.5kgx4
97.5kgx3
97.5kgx3
regular grip
95kgx3
95kgx2
- Called it here with the benching, was up all night with a fever/getting sick so felt like shit going in. No strength at all, I know I am good for more than that. Will repeat this session in a couple of days.
B. Pendlay Rows:
60kgx3
80kgx3
90kgx1
95kgx1
100kgx1 (10 singles)
leg raises in between pendlay singles
C. Power cleans and jerk:
60kgx3
70kgx3
80kgx3
90kgx1
95kgx1 (Power clean/jerk PR, first pull was fast as fock too.)
90kgx1
85kgx2
80kgx3
60kgxsome
D. Shoulder rehab stuff:
somexsome
Notes:
Knew the benching was going to suck today with how shitty I felt all night. Chugged a bunch of flu medicine this morning before I trained and hoped for the best but it didn’t really work. Bench strength just wasn’t there. Pendlays felt decent, was strict and somewhat explosive. Power cleans felt amazing, never had such speed on my first pull before. Never pulled (and jerked) 95kg with such speed on a power clean before. Even better still I didn’t have my oly shoes with me and was doing them in just converse. Usually I can do dick all in terms of oly lifts without my oly shoes. This was the one redeeming factor of todays workout. Not sure if I’ll be well enough to train tomorrow, gonna chug some more flu medicine and hope for the best!
lol at that video… what series is it from (my tv knowledge fails)
[quote]jake_j_m wrote:
lol at that video… what series is it from (my tv knowledge fails)[/quote]
No idea, sorry.
24th February:
A. Oly Squats:
10 sets of 3 @120kg
B. Power Clean and Jerks:
worked up to 95kg for some singles
C. Cable Curls:
10x10
Notes:
Still kinda sick but wanted to get some work in anyway, still feeling shitty so more flu medicine needed me thinks. Was pretty sluggish over all.
25th February:
A. Attempt at Smolov Jr.:
warmups up 100kg…
102.5kgx2 (wanted 3)
100kgx1 (da fuq)
called it here
B. DB Bench:
5 x 6-8 @35kg
C. Bench:
60kgx5 (+27kg chains)
70kgx5 (+27kg chains)
75kgx3 (+27kg chains)
80kgx1 (+27kg chains)
85kgxfail (+27kg chains)
60kgx8 (+27kg chains)
D. Pendlays:
5x5 @90kg
E. Abs:
somexsome
Notes:
Still recovering so strength still not there. Will have to scrap my current bench/squat smolovs as being sick in the middle messed up the progression too much. Lost the peaking effect. Will try out a Ed Coan 5 day split tomorrow for a while, looking forward to it.