1a. Squats: 75x5, 125x3, 160x2, 195x2, +B/W, 215/474x3, 240/529x3, 255/562x3, 262.5/579x3
2a. Seated Band Leg Curls: Average x10/s, 5/s, 10/s
3a. Single Leg KB Romanian Deadlift: 20k x10/s x3 sets
4a. Barbell Calf Raises: 95/209x20x3 sets
4b. Extenal Rotations: 5k x8/s x3 sets
5a. Reverse Hyperextensions: +30/66x25
8/10
Running a bit low on sleep but it didn’t seem to affect me all that much. Squats felt good, but all the benching yesterday coupled with my close squat grip caused some debilitating bicep tendon [and area] pain. I couldn’t maintain my usual upper body tightness and as a result 579 felt a bit more shaky than it should have, stopped at 3 of 4 sets for this reason. Regardless, pretty happy with what would be a 12.5/28 PR, with more to spare if I came into it prepared and moving well that day. Still can’t make them look as easy as ED though.
8/10
Deload for the most part, added pauses to just about everything and emphasized form. Pull-Up dropsets were tough, 4cn added about 80lbs so close to 290-95lbs total at this point.
@Adam
I keep my head forward (in line with spine) and spine neutral, which I think are the most important factors. My squat style doesn’t really require that I look up to maintain position/prevent rounding, so I stick with it. I get in a sort of ‘flow’ when squatting and kind of zone out so the less I have to think about the better.
@Bug
Thanks as always man. The next 6 weeks shall be a battle.
Mobility: 7 minutes (Full Body)
Wa. TKE’s: ABa x20x2 sets
1a. Bench Press [Close Grip]: 70x5, 90x3, 105/231x3, 110/242x4x3 sets
1b. BTN Pull-Aparts: MiBa x15x3 sets
2a. Deadlifts [Beltless]: 75x5, 125x3, 165x3, 205/452x2, 235/518x1, 240/529x3, 250/551x3, 260.573x3, (Speed Emphasis) 165/364x2x3 sets
3a. Hanging Leg Raise: x10x5 sets
3b. Seated Band Leg Curls: ABa x10/s, 5/s, 10/s
4a. Single Leg KB Romanian Deadlift: 20k x10/s x3 sets
5a. Barbell Calf Raises: 95/209x25x2 sets
8.5/10
First time doing deadlifts over 195/430 from the floor since I competed in April…maybe there’s some truth in the idea that you can make progress without maxing, or doing a lift frequently. Speed was good, but technique varied a bit from set to set; that will improve with a bit more practice. I usually throw on a belt ~80% but didn’t think about it until afterwards (250, 260 would have been around 80). That said, it didn’t seem to hurt at all.
2a. Pull-Ups [Wide Neutral Grip]: x12x3 sets (36)
3a. Seated DB Shoulder Press [No Back Support]: 40x12x2 sets
3b. Standing DB Lateral Raise: 30x12x2 sets
3c. Bent Over DB Lateral Raise: 20x12x2 sets
4a. Pulldown Stretchers [Close Neutral Grip]: 120x12x2 sets
4b. Seated Cable Row [Wide Neutral Grip]: 170x8, 210x6, 160x12
5a. Standing EZ Bar Curls: 88x10, 110x6, 88x10
6a. Band Pressdowns: AvBa x15x3 sets
8/10
Not a bad first day back in the shirt, got down to a 2 board a lot easier than I thought I might have. I’m about 7-10lbs heavier than last time I wore this shirt and it was tight back then. Lots of volume on the shirted and raw boards so we kept assistance volume to a minimum. Moderately heavy straps down squats tomorrow AM.
8/10
Today went well, although I was feeling the effects of little rest and two fairly heavy equipped days within 24 hours. ED and I are around the same point on all lifts and our sets with 260 straps down moved about the same. These were my first suited reps since April so they moved a lot better than I expected, 260/573 felt light on the back and moved very smooth/quick.
@Grettiron
Appreciate it. We have many (and mostly) novice lifters, a few Olympic lifters and some all-rounders. Its actually as humid as is livable in our room…doubt that’s the secret though.
ED and I just train hard, smart, and try to work past the dogma that seems to surround the sport. Has been working for us so far.
[quote]grettiron wrote:
Is everyone that goes to your gym wicked strong? Between you and ED there is some big weight being moved. Must be the Canadian air or something.[/quote]
It’s actually red Gummi bears and BCAA’s…consumed in mass quantities during training
Incline Walking: 10 minutes at 3.5-4 MPH and 5% Incline
8/10
Low back was bothering me a bit during clients so I took 30 minutes and did a general movement prep/recovery session; feeling a lot more energetic and less sore tonight. Volume squats and upper assistance tomorrow.
[quote]grettiron wrote:
Is everyone that goes to your gym wicked strong? Between you and ED there is some big weight being moved. Must be the Canadian air or something.[/quote]
It’s actually red Gummi bears and BCAA’s…consumed in mass quantities during training[/quote]
Dip the gummi bears in BCAA powder? Wait, shake a whole bunch in a bag of BCAA powder!
7.5/10
Rushed and broken down, switched this weeks V/I with nexts so this week is still relatively low volume and intensity. Low back has been bothering me a bit since Sunday…probably the result of suited squats for the first time in months. Midterms, work, and personal issues have been absorbing all my energy. So today was a cruise day, simply going through the motions; this took about 20 minutes.(This was Wednesday’s session).
7.5/10
Still feeling a bit beat up, with low back bothering me at lockout (usual SI area), made me feel tentative at the last two inches of the ROM. Didn’t push the weight or assistance volume today in hopes of feeling a bit better on Saturday/Sunday and nailing the mobility work so I’m back on track for a big week next week.
