My overhead pressing numbers might be bigger but I’m pretty sure you’re stronger than me man 
@Alpha
Love you too.
@Delta
Shoulder size/strength is something I’m sorely lacking, I might be asking you for tips after this meet is over.
Hey man, i am sorry if you have talked about this before, but have you ever injured your lower back, or do you strain it often?
And I’ll be glad to help bro, I hope you kick ass on that meet.
Tuesday’s Training
Warm-Up, Upper Body
3 minutes
1A] MNG Pull-Ups [2s Hold at Top]: BWx6x8 sets
1B] Bench Press
154x5
187x4
221x3x2 sets
247x3x2 sets
265x2x3 sets
247x3x2 sets
1BB] Bench Press [2 Boards]: 297x5x3 sets
2A] Pendlay Rows: 165x8, 198x8, 231x8, 198x15
2B] Push-Ups: BW+33x12, BW+44x12x2 sets
As I noted last week, squat frequency is now down to 2x a week (Thursday/Sunday)…and I’m thankful for that, still feeling a bit beat up from Sunday. Bench seemed to go fairly well, upper back only seems to bother me during the squat (bar position) which leads me to believe its essentially just tight short muscles on my right side with a few knots in there for good measure. Probably time to visit my chiro again.
@Alpha
As you should be, how dare you you ask a question you think you may have potentially possibly asked already, but likely did not.
I never really got a clear diagnosis, nor am I sure of when or how I actually hurt myself. But I had a deep throbbing (SI joint area) pathology for about two years, mostly on the right side just off the mid-line of the low back. Before this point I wasn’t really doing any mobility or soft tissue quality work; I’d attribute most of my relief to incorporating SMR (namely: glutes, low back, IT band), mobility warm-ups (lots of hip stretching), scrapping conventional deadlifts in favor of sumo, adding more core work, balancing my ant./pos. chain and really embracing the concept of ‘neutral spine’ in everything I do.
I haven’t had a major flair up in over a year, and the pain only resurfaces if I neglected several of those. I’ve reached a point where my lifting career will quickly end if I do so (neglect) often.
@Delta
Thank you sir, it’s on the 30th of October. Bring Nikki and her finest booty shorts.
you must have had your shirt on awfully quickly today…didn’t even see it
Noted, bring Nikki, wear booty shorts.
Wednesday’s Training
Stick Rolling, Lower Body
3 minutes
1A] Push-Ups: BWx25/25/25/20/15/10/5
1B] Plank Hold: BWx45sx4 sets
Thursday’s Training
Stick Rolling, Lower Body
3 minutes
Warm-Up, Lower Body
5 minutes
1A] Squats:
165x5
254x5
309x3
353x2
380x2
…add B&W…
441x3x2 sets
463x2x3 sets
2A] Close-Grip Bench Press [Feet Up]:
154x5
198x3x2 sets
232x4x5 sets
Real quick one, actually had to finish bench at work (time management was way off). I had to put myself in a trance to get through squats but they seemed to move fairly well.
Friday’s Training
Warm-Up, Upper Body
5 minutes
1A] Band Pull-Aparts: Redx12x4 sets
1B] Scapular Wall Slides: 15x4 sets
1C] MNG Pull-Ups [w.2s Pause]: 5x4 sets
1D] GHR: BWx10x4 sets
1E] Deficit Reverse Lunges: BWx8/sx4 sets
Quick recovery circuit between classes because I felt guilty. In tomorrow for deadlifts and conditioning.
Saturday’s Training
Stick Rolling, Lower Body
3 minutes
Warm-Up, Lower Body
5 minutes
1A] Deadlifts [Sumo]:
165x5
276x5
342x3
384x2
452x2
…add suit bottoms/belt…
497x2
540x2x2 sets
579x2x2 sets
617x1x2 sets
2A] Seated ISO Cable Rows: 110x12, 125x12, 150x12, 165x12, 125x20
2B] 45 Deg. Back Raise: BWx20x5 sets
3A] Facepulls: 100x12, 125x12, 150x12, 125x20
3B] Standing Rope Cable Rows [Chest Level]: 125x12, 150x12, 165x12, 150x25
I miss doing accessory BB type stuff sometimes, will really focus on the upper body hypertrophy stuff after this meet (if I even get to compete at this point). All the weights for the rows are off the top of my head, some machines are in kg some are in lbs and the actual resistance seems to vary so I wouldn’t take any of them too literally.
Sunday’s Training
Stick Rolling, Lower Body
3 minutes
Warm-Up, Lower Body
5 minutes
1A] Squats:
165x5
254x5
309x3
353x2
…add B&W…
408x2
452x1
…add suit (SD)…
507x1
540x1
573x2
…(SUp)…
606x2
2A] Bench Press:
154x5
178x3
221x2
254x2
276x1
320x1 2 Board
…way to tight BS POFS shirt on…
160x1cm down
…shirt off…
…loose POFS shirt on…
353x2 2 Board
364x2 2 Board
375x2 2 Board
3A] Scap Wall Slides: 10x4 sets
3B] GHR: BW+30(Chains)x8x4 sets
3C] CG Chin-Ups: BWx10x4 sets
4A] Fat Bar Pressdowns: 110x12, 130x12, 145x12, 160x10, 110x12
5A] Mini Band Pressdowns [w.Pull-Apart at Bottom]: 10x3 sets
First time doing straps up in squats in decades so I’ll accept todays effort. The weights are feeling heavy on the back but the reps are feeling pretty good (though not as fast as I’d like). Tried a training partners Katana today which for the record was a 44 Super Katana (1-ply) with SS…way to tight and restrictive…I will be ordering a 46 regular Katana with AS.
Pumped up the tris and took off.
[quote]Power GnP wrote:
2A] Bench Press:
154x5
178x3
221x2
254x2
276x1
320x1 2 Board
…way to tight BS POFS shirt on…
160x1cm down
…shirt off…
…loose POFS shirt on…
353x2 2 Board
364x2 2 Board
375x2 2 Board
[/quote]
Now, this is why I really envy you…
@Delta
I’m sure you could handle those weights in a loose bp shirt my friend.
Tuesday’s Training
Warm-Up, Lower Body
5 minutes
1A] Bench Press:
165x5
187x4
221x3x2 sets
243x2
254x2
265x2
276x2x3 sets
1B] WNG Pull-Ups: 8x4 sets
1C] CG Fat Bar Chin-Ups: 6x4 sets
2A] Bench Press [2 Boards]:
309x5x2 sets
309x4 (Spotter took board too early)
309x2 (Redemption for last set)
2B] Pendlay Rows: 165x12x3 sets
Tuesday’s Training II
Incline Walking:
10 Minutes at 4mph/5% Incline
Battle Ropes [Various movements]: 30s on/30s off for 5 Minutes x 2 sets
Wednesday’s Training
Incline Walking:
10 Minutes at 4mph/5% Incline
1A] KB Swing [Double]: 24kg x50/40/30/20/10
1B] Push-Ups: 25/20/15/10/5
2A] KB Bottoms Up Press: 16kg x3/sx4 sets
2B] Single Arm Zottman Curls: 40x10/sidex3 sets
2C] Push-Ups: 25x3 sets
Was supposed to be a “recovery” workout but I had way too much energy.
Thursday’s Training
Stick Rolling, Lower Body
3 minutes
Warm-Up, Lower Body
5 minutes
1A] Squats:
165x5
254x5
309x3
353x2
380x2
…add B&W…
452x3x2 sets
463x3x2 sets
2A] Close-Grip Bench Press [Feet Up]:
154x5
187x4
221x3x2 sets
232x5x5 sets
2B] CG Chin-Ups: 10x5 sets
Very quick one today, 2nd squats day (today) is essentially on maintenance as this peak tapers down a bit. The meet organization stressors are starting to add up, was able to talk to a friend earlier this week who has organized half a dozen over the years…to paraphrase him; it’s not really the meet directors choice whether he lifts or not, if something comes up meet day or the night before it may well mean you’re not on the platform the next day. It sucks but it might happen.
[quote]Power GnP wrote:
Battle Ropes [Various movements]: 30s on/30s off for 5 Minutes x 2 sets
[/quote]
Does this exercise actually work for you bro ?
My wrestling coach used to make me do that with 2" ropes almost every time we trained. I always thought it was for warm-up, but since there are so many people swearing by it, it has gotten me curious.
@Delta
I just do it as an alternative to body weight or the usual Tabata style circuits…its definitely not the be all end all but it gets my shoulder girdle (which is tight/restricted) through a good ROM and some blood to the area, its also good practice for holding neutral spinal alignment and some coordination work. I enjoy it in doses.