squats
405x3 435x3 PR for 3 reps. Last one was a bit of a grind but I need that. Next up are doubles. I wanna double my competition max
more squats 5 sets of 3 350lbs
oly paused squats 2x4 315lbs
random hip and ham work
feeling good and reletively healthy I am happy with my triples this training cycle. I may start doubles around 450.
2 board close grip 2x4 285lbs
db overheads 2x10 45’s
dips 4x12
bent over fly 4x15 25’s
I’s, T’s, Y’s 3x15
skull crushers 3x12 75lbs
front/side raise combo 4x10 15lbs
abs
everything moving in the right direction. Way ahead of where I was last training cycle.
deadlift day
deads 455x2 500x2 (rep pr for doubles) should have done this a while back, hurt my pec on second rep half way up. No bruising hopefully just a tweek.
skipped speed deads to give back 1 more week of healing
deadlift hypers 3x4 135
rows, pulldowns, abs
will do shrugs and gms tonight
you can see where I felt the tweek on my pull
That was a nice solid double at 500. Let’s see a triple.
[quote]scj119 wrote:
That was a nice solid double at 500. Let’s see a triple.[/quote]
ha ha, I am doing doubles for now. I want to double 540ish
Bench
paused 265x2, 305x2 (this went up real good!)
bench explosive 6 sets of 3 255lbs 2 min rest
wide grip paused, db bench 2x12 with 95’s paused
more random stuff.
this was one of my better bench days in general. I am pleased. Good pauses on both reps. I look forward to 315 for 2 good paused reps. I pretty much touched and go with my 315x2 PR last time.
squats
410x3 445x3 (pr for 3 reps)
365 for 4 sets of 3 2 minute rest
oly paused squats with 310
ham work
kinda felt a sharp pain in my knee during my accessory work. Dont think its anything big. I love this PR, the 3rd rep was a grinder, which I need! I am 2 weeks ahead in my training due to my inability to count on a calendar. So next week I am going to taper to get a bit better, then go back to heavy for one week then on to my scheduled deload. I am very pleased with this training cycle thus far. bodyweight 278ish
I almost forgot, I picked 2 spotters from the gym and the one asked me the best question I have ever heard. “are you going to go to parallel?” I just kind of laughed and told him, probably below…The look on his face was priceless.
Just got an email about possible upcoming competitions in Maryland and one may be in may. Since it is real close to the equinox meet I am toying around with the thought of getting some single ply gear and have sort of a fun meet with gear. We shall see.
close grip 2 board press 295 for 2 sets of 4
over head dumbbell 2x10 50’s
more shoulder work
dips
this was tough but I still could go up a few lbs for a set of 4. These are pretty much all PR’s for these reps.
[quote]scottkoscielniak wrote:
I almost forgot, I picked 2 spotters from the gym and the one asked me the best question I have ever heard. “are you going to go to parallel?” I just kind of laughed and told him, probably below…The look on his face was priceless. [/quote]
but isn’t squatting to below parallel bad for your knees??
[quote]budreiser wrote:
[quote]scottkoscielniak wrote:
I almost forgot, I picked 2 spotters from the gym and the one asked me the best question I have ever heard. “are you going to go to parallel?” I just kind of laughed and told him, probably below…The look on his face was priceless. [/quote]
but isn’t squatting to below parallel bad for your knees??[/quote]
They tell me it is, I just tell them “I am about that life”
just reckless…
deadlift
bad day worked up to 465 and the pain in my back kept getting worse so I called it, no need to injure myself this close to competition. I am going to deload and take an extra week to build back up since I have time.
Must be something in the Maryland/Dc water, backs are getting crushed everywhere
nothing really to talk about right now, I tapered to about 75% this week and I am going to deload next week. This will hopefully get me healthy and bridge the gap so I can peak at the meet.
[quote]scottkoscielniak wrote:
deadlift
bad day worked up to 465 and the pain in my back kept getting worse so I called it, no need to injure myself this close to competition. I am going to deload and take an extra week to build back up since I have time.
Must be something in the Maryland/Dc water, backs are getting crushed everywhere[/quote]
Dude seriously, fuck this shit.
Hope you crush it at the meet.
well I deadlifted today and pulled a bunch of singles. I really hit the mobility hard and from different angles.
I pulled
405 for 3 singles
455 for a single
470 for a single
495x1
510x1
This caused no pain and I am going to get back to pulling heavy. I have to travel for a funeral so this was my only heavy workout this week.
scj did you ever get your mri???
510 in a gym, nice work. Ammonia’d up at a meet that equates to about 650.
I got an MRI referral, the problem is trying to get my insurance to pay for it. I don’t have 1500 bucks laying around at the moment.
god damn thats a lot of money. I dont know many who have that laying around
bench paused 285x2 315x1 I stopped at one because I became unsure of the second rep and I just didnt feel like missing right now.
6x3 2 min break touch and go bench using 260
more benching and tri work
this was the best 315 has ever felt. I will pull off the double next week with good pauses.
squattin
420x2 455x2 (pr for 2 reps)
speed squat 365 3x3
band resisted dead squat 225 plus avg band 5 sets of 1
glute/ ham stuff
Your benching looks like it is coming along nicely. You needed ammonia to hit 308 for a single at the meet.
Looks like bench is really coming along. You struggled with 308 for a single at a meet, with ammonia and everything.