ahhhhh good to be back and starting my program
bench paused 245x3 265x3 paused
cat bench 6 sets of 4 225
illegal wides 2x8 195
dead benchs for 8 sets of 1
scap work, rolling db for 5x15, overhead shrugs, biceps, planks and some flys for good measure
rpe on bench was around 8-9. I will be trying to stay in that range.
squats 340x3 370x3 this was easy as it should be
squats 1 min break 325x3 for 6 sets
oly paused squats, one leg deads, leg curls, clam shells, one leg glute bridges and abs
gonna feel like ass tomorrow but its good. My goal is to get 420-430 in 2 weeks for 3. So I will go 405 next week as my high set.
all about Pr’s this time around!
board presses
2 board 255x5 2 sets
standing db press 2x10 30’s
dicks press 4x10 100lb
rotator work, tate presses, lower ab work
a little sore as expected today. I really want to crush board presses this go around. These need to be mid 300’s eventually. I will add it to my list of weights I need to be at to get my total out of suck.
deads
this is the hardest day of the week always
410x3 435x3
deads 1 min break 6x4 350
deficit deads, pull downs
had to stop due to time will finish later, Rows, Rows, shrugs, GM’s and abs left
off to 10 days straight of work with some overtime mixed in
bench paused 240x3 275x3
bench explosive 1 min rest 8 sets of 4 225lbs
more benching and other stuff
right on track going to try for a 3 rep paused PR next week
squat
355x3 405x3
1 minute rest explosive squat 8 sets of 3 325
paused squats and hamstring work
today was not a great feeling day. I was just sluggish for no particular reason. But I got my work in. Not everyday can be awesome as I have learned. I got to look up my 3 rep squat PR I think its around 425-430 so thats what I need to get.
close grip 2 board press 2x5 265 rpe 9
db overheads, dicks press 110 lbs 4x10, bent over flys, tate presses, front/side raises
was kind of rushed today I finally got some sleep after working my 7th day straight with some 12 hour days thrown in. Had to push everthing back one day. I am doing really well with my board presses I will have to look back to see what my rep pr’s are with these.
deads
410x3 445x3 (touch and go today, had some back issues)
350x4 1 minute break for 4 sets (back now really hurt so I stopped)
did some lat pulldowns, rows, the reverse hypers to try to lessen the pain.
the pain is on my right side of my lower back just above my ass. Last time this happened I did a ton of reverse hypers and it began to feel better. This will be my strategy going on. I may try to finish after work tonight and get the last 4 sets of 350 in and get my deficit deads and shrugs in.
Those deads looked crazy easy. Hopefully your back issue isn’t too bad.
I swear it must be something in the water in the DMV area with all these back issues. I have had this issue before, I think it may be the sciatic nerve or something. Traction and rolling seems to help. Did you hurt the same spot in your back as last year?
well I made it through the 10’s of centimeters of snow to get to the gym although people were driving like it was 10 inches. Maryland has about 50,000 awful drivers that just seem to find their way on major interstates at times like this, just to piss everyone else who knows how to operate a motor vehicle off.
anyways
Bench paused 285x3 this is a 5lb pr for 3 reps.
10 sets of 4 with 230 1 minute break
more benching variations
some scap and tri work
I am happy with this day. I should have hit this weight for 3 paused a long time ago
[quote]scottkoscielniak wrote:
I swear it must be something in the water in the DMV area with all these back issues. I have had this issue before, I think it may be the sciatic nerve or something. Traction and rolling seems to help. Did you hurt the same spot in your back as last year? [/quote]
Yeah, the difference is, I have no idea when I injured it. I was sitting at work and over the course of 2 hours it went from painless to tighter than a virgin’s asshole. I think that Friday I re-tweaked my old injury trying to do SSB good mornings (I felt some pain even with empty bar), further tweaked it the next Monday hitting a weight PR in dumbbell rows (felt another twinge in my low back)… about 22hrs after those DB rows it started tightening up like a bitch.
Last year though I felt it immediately during deads, so I dunno if it’s the same thing. I’ve been seeing an ART guy and drinking bourbon. Hope to get back in the gym next week.
damn dude I know you are frustrated, hopefully it is not to hard to fix
Squat
385x3 425x3 PR! This was on schedule for my last training cycle but that was when I had some issues. This was not bad
10 sets of 3 1 minute break 335 for explosive squats
more random squat and hamstring stuff
2 board press 275 for 2 sets of 5
RPE was around 9
I am happy with this, I am really hammering board presses for this training cycle. I am hoping to get over 300lbs for reps on 2 and 3 board
dumbbell overheads, dicks press with 115 for 4 sets of 5, front, side, rear delt raises.
happy with this week so far. 1 more hard day of deadlifts then a deload week
deadlifts
465x3 all reps paused on the ground. Looked back and this was like a 30lb 3 rep pr, but before I was just lazy
more deads at 350x4 1 minute break…by the 5th set my back hated me so I shut it down
reverse hypers x a lot
lat work
Deload week is upon me so I need to get this back issue taken care of. Mobility all week.
deload bench
a couple sets of light weight
spent last night and this morning hammering mobility. My hips are fried but slowly coming back to life. I am sure my back issue is from this.
squats
deloaded with 255 for 3x3
my hips were a little jacked up still but the pressure is off my back for the most part. I am hoping that by the end of this week everything gets back to normal.
Just stopping in to see what’s up. Training looks pretty good and appears you’re back with Josh, correct? Take care of that hip shit. I’ve been dealing with a hip issue on and off for almost three years now. Very frustrating, but seems to finally be getting better.
well im not back with josh, just still using his programming with a few adjustments.
Hip is getting better
Dealoaded 2 board presses/deadlift
nothing special getting back at it this friday
paused bench 260x2 295x2 rpe 9
bench 2 min break 245x3 for 6 sets
illegal wides
db bench paused 100’s 2x8
pull aparts, db shrugs, band push downs x100, flys, abs, biceps
good day today. I am happy about the way 295 felt. I would love to pause double 315-325 by the end of this. I will be hammering out board presses like its my job. I really want a 330 pound bench in this competition.
putting in the work