Apr 10 2020
grippers
sportx3
trainerx3
no1x5,5,5
GHP4x1,1,1,1,1 (wide sets)
Apr 12 2020
Another weekend of back breaking work… post hole digging, moving railroad ties, spreading rubber mulch. Fun stuff
Deadlift
135x3
185x3
265x3
320x3
370x3
405x3,3,3
Comp Bench
Barx5
155x5
160x4
190x3
215x3,3
225x2,2
215x3,3
Glute Hams
4x8
Band Pushdowns
4x12
Hanging Leg Raise
4x8
1 Like
Apr 13 2020
Attempted reddits gripper challenge for april
Sportx3
trainerx3
no1x1
GHP4x1
2x1
Right hand only
No2.5 silver bullet imitation x 10 sec/8 sec/ 15 sec
Finally got it figured out on the third try.
Backdowns:
GHP#4 x 5 CCS closes each hand
1 Like
Apr 14 2020
Squats (highbar, narrow stance)
barx5
155x5
230x3
275x3
325x3
355x2
365x2,2,2,2
Bench (2sec pause at sticking point)
barx5
155x3
160x3
190x3
205x2,2,2,2,2
Bar Shrugs
155x8
165x8
200x8
220x8
230x8
Band Pushdown
4x12
1 Like
Apr 15 2020
Grippers
sportx3
trainerx3
No1x3
GHP#4x1
No2x1
No2.5x3 attempts
Overcrushes
GHP#4x5 singles
Credit Card Sets
No1x4 singles
Apr 16 2020
Decided to throw in some new variations late in the game to spark some gains in this last 4 weeks of prep. Also gonna be drinking a few extra tablespoons of olive oil in my shakes to get some extra calories.
Deadlift (sumo)
135x5
185x5
265x5
320x4
370x3
425x2
475x1
530x1 (big PR for sumo)
475x1
Watcha think ? @guineapig should I make the switch to sumo?
Floor Press
Barx5
155x5
160x4
190x3
215x3,3
225x2
240x2,2
225x2
Snatch Grip Dead (slow descent)
265x3
320x2,2
370x1,1,1
Band Pushdowns
4x12
Ab Wheel
3x10
1 Like
Welcome to the dark side
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I think my hip mobility and abductors could use some work. It’s hard for me to keep my knees out so to speak. You do anything specific to help with yours? Or does it just get better with time?
It gets better with time. Every rep is a weighted stretch after all. You can do direct mobility workout to get better faster or improve your positioning potential but I don’t think it’ll be a significant improvement unless u are coming from a place of poor mobility.
Personally I don’t for the most. I could I guess if I wanted to maximise everything but kinda can’t be bothered. I’m trying a little bit these days lol
Look up mobility work on the Renaissance Periodization for the full low down but in summary: you use techniques that allow for increased mobility short term like static stretching then use that new increased mobility in full ROM resistance training (sumo itself or sumo stance squats). Produces long term increased mobility
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Did straps in the warm up today and started hooking with the top single at around 450lbs. Felt pretty awkward. I think the one rep per set hook and then straps if need more reps for warming up approach is the way.
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Def agree. Isnt that what Bryce at Calgary Barbell recommends? I will probably start doing it this way.
I think he started straps and then did last rep hook. I’ll take making the first rep almost rest pause and then do the rest straps to practice that first rep and set up more. My rep capacity is strange on deads anyways like I need to hit more reps for the same stimulus so having a disconnect first rep doesn’t matter as long as I hit enough overall work
1 Like
Apr 18 2020
Squat
barx5
155x3
230x5
275x4
320x3
370x3
385x3,3,3
Close Grip Bench
barx5
155x3
160x2
190x1
200x1
210x1
DB Row
85x8,8,8
Bar Calf Raises
220x8,8
230x8,8
Planks
4x30 seconds
Felt a little tendonitis flaring up in my knee yesterday. Wore a sleeve on it the whole day to get some warmth in there and did a little bit of isometrics with a band. Feeling like new again today. Well see how this goes.
1 Like
Cake Day! lol
1 Like
Apr 21 2020
Comp Deadlift
135x3
185x3
230x3
275x3
320x3
370x3
400x3
On the 275 sets up, i hooked the first rep and strapped the 2 following reps
Comp Bench
barx5
155x3
160x3
190x2,2
205x1,1
Hanging Leg Raise
3x10
Grippers
sportx3
trainerx3
No1x3
GHP4x1
No2x1
No2.5x3 forced close reps
GHPx4 credit card set singles
1 Like
Apr 23 2020
Testing openers for squat and bench today
Comp Squat
barx5
155x3
230x3
275x3
320x3
370x1
390x1
420x1
Comp Bench
barx5
155x3
160x3
190x2
215x1
225x1
242x1
DB Step Ups
BW+40Lb x 8,8,8,8
Banded Rows
3x15
Hanging Leg Raise
3x8
1 Like
Apr 23 2020
Grippers
sportx3
trainerx3
No1x1
No2x1
No2.5x 3 attempts… this damn thing man. Ive been so fucking close to closing it for a few weeks now
Timed holds
Right hand - No2 x 5 secs for 3 sets
Left Hand - GHP 4 x 5 secs for 3 sets
My left hand strength is laggin a bit, but its not my dominant hand
Apr 26 2020
Bench (3 sec pause)
barx5
155x3
160x3
190x3
205x2
215x2,2,2
Deadlift (pause below knee)
135x3
185x3
265x3
320x3
370x3
400x2
420x2,2,2
Glute Hams
4x8
Barbell Shrugs
155x8
220x8
230x8
240x8,8
Hanging Leg Raise
4x8
1 Like
How u feeling brother. Not too long now to the big max oot
Im kinda wondering about the specificty or lack thereof of the comp lifts moving closer to meet. In my eyes, there should be zero deviation from the comp lifts 4 weeks out. Maybe im just dumb and dont know what im talkin about but i guess my performance on the big day will do the talking.