Missed a couple days of posting because of travel and real bad jet lag but got in some work when I could. Still acclimating to he weather since it’s realllyyy hot here.
07 Aug 15
Strength: Squat
135 x 10
225 x 7
275 x 5
315 x 2 ( kind of, with spotter)
275 x 5
225 x 15
Accessory: pause squats: 2 second pause
135 x 8
185 x 5
225 x 5
245 x 3
265 x 2
275 x 1
Comments: don’t like counting reps if I feel spotters hand at my waist. So I don’t consider the 315 x 2 as a pr.
Pause squats went well
08 aug 15
Some bodyweight stuff and a some sprints. Have regular access to a squat rack so throughout the day was hitting some pause squats. Trying to just grease the groove on that movement. See if it takes me anywhere
Pause Squats: 225 x 5, 275 x 2 x 6
Bench: 185 x 3 x 7
Comments:
Short one. Groin bothered me a but on the squats but I readjusted my feet and it seemed to assuage some of the pain. I hope it doesn’t start flaring up again.
135 x 10
225 x 8
275 x 5
325 x 5
325 x 2 x 5: Resting a min between each set
Accessory
Deficit Deadlift (standing on 2 25 lb bumper plates)
225 x 5, 245 x 5, 275 x 3, 295 x 2, 315 x 1
KB Snatch x 5 E/A
53-53-53-53-53
Back Extensions x 15
1-1-1-1-1
Farmer Carry Run x 40 yds
1-1-1-1-1
Some pump work
PM: 100 Day Squat Challenge: Day 5/100
135 x 15
225 x 15 x 2
225 x 10 x 2, pausing every other rep.
Conditioning: 8 Rounds
Sprint 1/4 mile
Rest holding kb in racked position as partner completes them switch.
Comments:
Good lift today, bumped up the deadlift to 325 and it wasn’t too bad. The deficit dead lifts also didn’t feel all that bad.
Day 5 of squat challenge and I feel good. Groin flares up every now and then but usually I’ll just have to reposition my feet and it’s all good.
Strength: high incline bench press super-setted with pull-ups
95 x 12
135 x 5
155 x 2
135 x 6 x 5
Pull-ups x 12
1-1-1-1-1
Giant Set
Z Press
95 x 10, 115 x 3, 125 x 2, 105 x 7
Chin-ups x 8
1-1-1-1
Double unders x 20
1-1-1-1
Conditioning: ladder down 10-8-6-4-2
Curtis p’s with 30 lb dumbbells
Burpee
Run 400 m
Comments
Squat felt good, pause squats were easier than expected.
First time trying a real high incline press and I liked it.
Conditioning is because I need to get back on it and Curtis p’s always suck.
Some bodyweight stuff consisting off dips, chins and pushups.
Comments:
Front squats actually felt really good, wanted to try for a pr but I held off and just got some reps in.
Shoulder still a bit pissy from the last bench session so I just decided to get some of the basics in. I need not to stray away from these too much. I sometimes forget how important they are,
135 x 10
225 x 8
275 x 5
325 x 5
345 x 1 x 2
325 x 2 x 3
Accessory: 4 Rounds
Deficit Deadlift
275 x 5, 275 x 3 x 3
DB C and Press
80 x 3 x 4
Pull-up x 8
1-1-1-1
PM
100 day squat challenge day 10/100
Front squat
135 x 15
185 x
225 x 6
255 x 2
275 x 5 bs
305 x 2 bs
225 x 5 fs
Run
1/2 mile at 10 mph and 7 inc
1/2 mile at 12 mph and 3 inc
1/2 mile at 12 mph and 7 inc
1/2 mile at 14 mph and 3 inc
1/4 mile at 14 mph and 7 inc… Puke then
1/4 mike at 16 mph and 9 inc
Some light bw
Comments:
Rough day, everything felt heavy
Pretty sure the treadmill at this hotel is messed up because there is no way I’m running that fast. Nevertheless, if was still hell.
Front Rack Lunges w/ 135
10-8-6-4-2
Run 800 meters
4 Incline and 12 mph
COMMENTS
Played around with my squat stance to try to involve the posterior chain more. Tried out above parallel pause squats which I found out about from Bart Kwan. He swears by them helping his squat out so I’m gonna give it a go.!if you haven’t tried these you definitely should!
Decided to do an old workout me and my buddy used to do to finish things off. My legs and lungs were screaming. Overall pretty good day.
225 x 5 x 3 ( 3 second pause )
245 x 3 ( 3 second pause )
Leg press
90 x 20
180 x 20
270 x 10 normal and 10 pause at bottom
360 x 8 normal and 6 pause
180 x 10 normal and 10 pause
Comments
Shitty squat day, didn’t get enough sleep last night.
So I’ve never done the leg press before but man does that machine make my legs burn! Was with a friend so he insisted we do it.
Comments
Excited about the pr today! 275 is starting to feel pretty good to where I always feel confident walking up to the bar. Hope this progress continues!!
20 Rep Squat Attempt
265 x 13… Racked and waited 45 seconds
265 x 7
Strength: Flat Bench
135 x 10
185 x 5
205 x 1
225 x 1 (pr)
Strength: Press
95 x 20
115 x 8
135 x 3
Accessory: Pause right at forehead press
105 x 8
115 x 3 x 2
95 x 10 x 2
Some flies and rear felt work
Comments:
Excited that I got the 315 for 1 x 3. I was a bit over ambitious on trying to get 265 x 20… My legs gave out. Want to get 275 x 20 before this new year.
Shoulder is screaming at me for flat benching but I just wanted that 2 plates to come up already.
Press has slowed. I haven’t been giving any kind of pressing a priority at the moment and I can definitely tell it’s taking its toll.
Run 800 m
13 mph and 3 inc
14 mph and 4 inc
14.5 mph and 3 inc
15 mph and 3 inc
15,5 mph and 2.5 inc
16.1 mph and 1.5 inc
15 Min of bi’s and tri
COMMENTS
Good Workout Today. Really like how those pause squats went today.
Conditioning sucked. The running began to get increasingly harder. But glad I got it done
1/4 mile at 10 mph and 10 inc
1/4 mile at 13 mph and 6 inc
1/4 mile at 10 mph and 10 inc
1/4 mile at 13.5 mph and 6 inc
1/4 mile at 10 mph and 10 inc
1/4 mile at 14 mph and 6 inc
1/4 mile at 10 mph and 10 inc
1/4 mile at 15 mph and 6 inc