Pull Deload
Pendley Rows: Realized stance has been to close for these.
165x2x5
185x3x5
Pull-ups: Deadhang
+15x4x6
Cable Rows:
2x15
Pulldowns:
2x15
Hammer Curls:
25’sx2x20
BB Curls:
45x2x25
Good pump. Even though going in to do these light workouts kind of seems half way pointless to me, I do think they help in just nailing form and keeping blood flowing and shit.
Legs Deload
Box Jumps: 5x2
Conventional DL: Really just worked hard on hook grip. RIP thumbs
185x5
225x4
275x3
225x5
275x4
315x3
Front Squats:
135x3x8
GM’s:
135x3x10
Lunges: HUGE long strides
15’sx2x15
Abs + Calves
Good workout. Felt good. Looking more aesthetic, and getting more explosive. Yay.
[quote]Spidey22 wrote:
Conventional DL: Really just worked hard on hook grip. RIP thumbs[/quote]
Ouch.
I’m doing my deadlifts with a snatch grip these days, which makes the hook grip a necessity. Definitely going to take awhile for my thumbs to adapt.
245 hurts enough; I can’t imagine what it feels like with 315.
[quote]LoRez wrote:
[quote]Spidey22 wrote:
Conventional DL: Really just worked hard on hook grip. RIP thumbs[/quote]
Ouch.
I’m doing my deadlifts with a snatch grip these days, which makes the hook grip a necessity. Definitely going to take awhile for my thumbs to adapt.
245 hurts enough; I can’t imagine what it feels like with 315.[/quote]
Yeah I honestly can’t do more then about 2 reps with 335 using it so far. Plus my gym doesn’t allow chalk, so I’m literally squeezing my thumb until it’s numb. It is a really secure grip though, and I can get much tighter with my set-up then I can with straps. I’ve been using it on BB Rows as well, and when doing DB Lunges. It’s been about 3 weeks, and it still hurts haha.
Try athletic tape for the thumbs, I can’t live without at at 80%+.
[quote]kgildner wrote:
Try athletic tape for the thumbs, I can’t live without at at 80%+.[/quote]
Ohh I’m using athletic tape, which does help with the pain. I’ve been using a real cheap brand though. Any suggestions on what tape is ideal?
Lats + Arms
Plyo Pushups: 5x3
A1: Paused CGBP:
175x6
165x5
145x8
A2: Pull-ups: Should have used my straps, gripping the fuck out of barbell and hook grip DL’s the day before took it out of me
BWx3x8-10
B1: Dips:
BWx3x8-10
B2: Straight Arm Pulldowns:
3x10
C1: Rope Pushdowns:
3x12
C2: Rope Curls:
3x15
D1: French Press:
60x3x12-15
D2: Incline Curls: Both arms at the SAME DAMN TIME.
30’sx3x8-10
Really good workout. Deload is over. Felt good to push it a bit.
So I talked to Omar (my coach) about my mentality right now that I posted previously about, just finding a middle ground between being self-destructive and laissez-faire with lifting. He sent me a great article, thought I’d pass it around.
Legs
Box Jumps:
5x2
Squats: these all felt really great, but I’m a huge pussy and bitch out with benchmarks (this time being 3pps)
225x7
260x5
295x3
245x7
280x5
315x2,1 ← literally got jello legs, had to re-rack it, walk it back out, and do another rep. FML
SLDL’s: Welp figured out how to brace my abs after all this time and added some weight to these
225x8
245x8
275x2x6
Goblet Squats: My God these are just the worst
105x3x10
Skater Squats: Used a lighter weight, but like REALLY big stretch. Basically using this as a mobility thing
Calves
So I literally just psych myself out with 315. It’s completely mental, I’m aware it is, I just need to fix it. I might need to do a rep with like 335 before repping 315, because the speed at which 295-315 moves makes me think I can get close to 355 on Squats. I’m just an idiot.
Also, I finally learned to brace my abs after all this time watching this:
It was weird, I was almost SO stable with this technique it threw off my Squat form. Where I usually have to actively think about not falling forward, doing this I didn’t have to so I sometimes ‘over-corrected’ on some reps expecting breakdown in form. Only issue is doing this technique, just because I’m not use to it, made me about wanna vomit after every single set today lol. Hardly could catch my breath. Abs and obliques are already sore. But I figured I just have to get use to it.
Looking lean Spidey.
Great work mate.
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[quote]Spidey22 wrote:
[quote]kgildner wrote:
Try athletic tape for the thumbs, I can’t live without at at 80%+.[/quote]
Ohh I’m using athletic tape, which does help with the pain. I’ve been using a real cheap brand though. Any suggestions on what tape is ideal?[/quote]
No idea, I have only been able to find the one brand in Germany. Mine is about an inch wide and fairly sturdy, although I do often need to change the tape halfway through my deadlift training, especially on higher-rep days.
Perhaps try doubling up the wrap on the painful areas?
Thanks Uncle Birdy, like the new avi.
And ksglidner, I may start taping my pinkies as well. Heard it’s a good tactic when using the hook grip
Push:
Flat BB: Idk what happened here, everything was just a bit ‘off’, and last two sets made no sense
145x7
170x5
195x3
155x7
180x3 ← wtf, don’t know what went wrong, so called it
175x6 ← Seriously?
Floor Press:
165x6
155x2x6
145x6
Seated DB Press: I’ve increase my ROM with these, going down for DB’s to touch my delts basically, so lower weights, less rest, ect.
55’sx6
45’sx8
40’sx8
Cuban Press:
20’sx3x10
DB Extensions: Good stretch, did on low incline instead of decline because decline bench was taken
25’sx3x15
Cable Flies:
3x12
Man, Benching sucked. lol. I think I’ll talk to Omar, he said this program was temporary to get me back into lifting heavy. I think I need some more ‘volume’ for Bench to progress. Cycling rep ranges, stuff like 5x5 with a straight weight, stuff like that.
Pull
Pendley Rows: Stupid explosive. Felt great today.
225x5x5
Pull-ups:
+35x6
+20x6
+10x2x6
Cable Rows:
3x8-10
WG Pulldowns:
3x12
Face Pulls:
3x25
Hammer Curls: Slowwww eccentric
40’sx3x12
BB Curls:
75x2x12
65x15
Good workout. New macros are increased a good deal to actually get the gain train rolling.
Nice job with the 3 plates brother! Soon enough it won’t be a damn thing. 
Benchmarks (especially plates at a time) are pretty intense sometimes. It’s crazy how much they can mess with a head!
Also - could be the angle, is your left quad larger than your right? May want to add in a bit of extra for the right one if so.
Would you say your back is a strong point? 225x5x5 Pendlay rows is awesome.
Proud of you, man. Don’t stop. Gotta go faster.
SSC: Thanks man. I think it’s just the angle. I have a decent quad sweep at certain angles, so it looks bigger. I mean, my left is a ‘tad’ bigger from years of basketball, jumping off that foot always, I have a better MMC with it and it’s about 2 reps stronger on most lifts. But it’s definitely not as drastic as the picture makes it look.
Furo: I mean personally, yeah I think back and pulling in general comes easier to me. Lats are troublesome, but I guess back ‘thickness’ musculature is better. Thanks though. Wish my Bench was as good as my rows lol
Spar4tee: Thanks bro. The food has been increased, progress will be moving faster now I hope.
Legs:
Box Jumps: 5x2
Conventional DL: Had 1 or 2 reps in me on the last set, but no joke bracing my abs so hard I thought I was going to shit myself. May cut out the pre-wo meal on legs day
285x5 (hook grip)
325x4
365x3
305x5 (hook grip)
345x4
385x2
Front Squat:
205x6
195x3x5
GM’s:
185x3x6-8
Lunges:
45’sx3x8
Abs + Calves
Good workout. Felt really strong, explosive.
Awesome video on breathing. Just what I needed. Although I will have to watch it a few more times to try and understand how to get the obliques to brace.
Do you do much warm-up before the box jumps? Does your gym provide the boxes? Are they specific pylo boxes?
Im asking this as I am considering adding these into my program, although Im a little concerned about the risk of injury? Did you learn any technique for jumping?
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