Back much better. I am squatting and benching barefoot but still wearing the shoes I deadlift in for that. All feels well w. This setup.
Explosive Bench
Warmup- explosive as possible. clanged all weights every set here.
135x10 toothpick
205x8
225x6
Work - explosive doubles @245. I took 10 deep breathes between each set. Thats it. No timer.
X2
X2
X2
X2
X2
X2
X2
X2 last 4 sets may have been faster than first four. Called for 6 sets. I did 8.
Closegrip -tng explosive @265
X8 quite happy here
X7 failed on 8. Didnt want that…but… this called for a 2x5 but yes u know me. Had to destroy closegrip.
Spoto press @225- 1 sec pause 1" off the chest
X6 2sec pause last two
x6 same
Acessory#1- chins. B.w 217
X1
X2
X3
Work
x8 plus 10 pounds. Pry a p.r or tie.
x6 b.w felt awfully weak atter that 8 set
X4 same
rest10sec
X1
Rest10sec
X1
Acessory#2 - ab wheels
X6 tng
x6
X6
Work- every rep paused .makes whole set a p.r.
x8
X8
X10
My back feels the best it has…in awhile! All the extra stretching. Mobility. Hot showers and ice I did last week is Being paid back. Squatting barefoot is awesome too.
Bodyweight 214.
HEAVY SQUATS
warmup- atg. Beltless. Highbar. Full 2 sec pause each rep
barx10
135x8
185x6
205x4
225x2
245x1 add belt here . Easy
265x1 3 sec pause. Not as easy.but a clean rep.
To parellel- touch n go.
275x2
275x2
275x2 these were quite easy.good practice for whats next
295x1 bit shaky. Got outta groove a hair.
315x1 perfect form. Powered right thru
335x1 same. This is a 1 rep p.r ! With no safeties I dared not go on…but 345-355 was there…
Paused Deadlift- pause 1" off the floor for 1-2 seconds-explode up
135x6
205x6
225x6
245x8 full 2 sec pause the last two
Barbell rows- deadlift stance. Bench grip. To the floor.
Just did one rest-pause set. Only taking 10- 20 seconds between each set (enough to strip weight)
245x2
225x5
205x8
185x10
135x 16 allot of Burning here.
Incline bench -pause every rep
135x6
205x6
235x6 decent last two slower
235x6 same
rest 10 sec
235x2
Michigan game was AWESOME! Tailgate first w. Some Pumpkin beers. Place was rockin with 113k fans! Light went pitch black at half time and had a special Glow half time show. We was only 41 rows up and that safety on the punt was right in front of us. So good.
From the floor
315x2 easy. Deadstop
335x2 tng
365x2 tng. Just doubled w. My Max. P.r !!
315x3 testing my grip . Deadstop . Doh. Hands opened up on 3
Pause Squats- atg
135x5 2 sec pauses
225x3 1ct pauses
245x1 same
275x1 same very smooth. Old p.r.
295x1 grinder! New p.r!
235x6 buried these
235x6 same .last two quite a struggle.
135x6. Beltless 5 second hold each rep.
135x6 same. Both sets were 5 1thousand counts. W. The last two reps on each set I counted 8.
Shrugs- wanted to change it up. Also continue the work on my grip.
135x20 snatchgrip. Full 1 sec pause top and bottom
135x20 bench grip . Same
135x20 deadlift grip. Same. Each set had some burn after 15 reps. Getting progressively worse eaxh set. Including my forearms . Mission met.
Worked 10 plus hours monday…leading into 11 plus hours last night w only 3 hrs straight sleep. Un recovered for sure! And I could feel it. My mind felt good… my back felt good…yett …just overall unrested and looking at it HEAVY squat day friday leading into Heavy Deadlift day monday pry didnt help in this manner either…
Work -tng
295x5
295x5 shoulda called it here for these to preserve some energy
295x5 last really slow
CLOSEGRIP- tng
315x1 this felt unbearable y heavy…on lift off. Grinded one all out rep…
295x1
295x1
295x1 all on the minute.
Note: my closegrip is each pointer finger on the last bit of knurling touching the smooth. For high reps ill even put the pointer on the smooth. But normal is as stated… Definitely pet peeve to see guys move one finger width or so I. From reg grip and call it closegrip. Nope. Not. Then claim the numbers…ugh…
SPOTO PRESS-
275X5 my body wanted nothing to do with gettin under the bar for these…
275x5 last two reps very hard. Felt like I kayaked? The last rep. Shit. Glad to be done
Chins- after that obliteration these somehow felt awesome. B.w 215.
X1
X2
X3
Work
X5
X5
X5
X5 those all were quite fast thru here
X5 last two a bit slower
X5 same. These are all full range of motion. I have a doorway pullup bar and each rep is untill my shoulders hit the neutral grips. So well above chin level.
Ab wheels- tng .b.w 215
X8
X8
X8
X8
X8 slow eccentric w. Full 1 sec pause.
Tried some dead hang pull ups- went as wide as I could go In the doorway w. Full 2sec hang
X3 lol
X3 lol
Same song n dance. Workin 11s…little sleep. Def. Eating and getting my mobility work in tho…so 2 of 3. Last night the man in my head said just to skip my mobility work before bed… c’mon bro…20 mins of extra rest…you know you need it… ( I was dozing off, mind you this is at like 415 a.m, I got it done tho).
EXPLOSIVE SQUAT S
warmup- full 2 sec atg pauses. Each set is hard in its own way…
45x10 counting two-onethousands and up to 10 at the same time is rattling.
135x8 same. But with weight
185x6 biggest jump in weight
205x 4 over two hundred . Stay tight to avoid lean outta the hole
225x2 same. Last two sets were hardest of the day here…still good tho. Some of that is just me being a person that needs allot of warm up before squats feel right. …
Work- to parellel .tng
245x2
245x2
245x2
245x2
245x2 all felt good. Last two sets a little extra pop at the top
255x3
255x3
255x3 all good. This weight no longer feels heavy…
Pause at parellel
225x5
225x5 2sec pause last two reps on each set. A slower eccentric helps good form…
Paused dead lifts- unbelted. 1 sec pause 1" off the floor. Explode up.
135x6
205 x6
225x6 2 sec pause last two reps on all sets
245x6 felt a hair weak on these. But o.k…
Barbell rows- off a plate. Deadlift stance. Bench grip. Thumbless grip. Dead stop each rep
135x6
155x6
185x6
205 x6 feltgood. Gettin back to my roots here goin thumbless and deadstop. Can tell.
Rows- deadhang 1" off the floor.explode up. Fatality set.
135 x 16
Rest10secs
135x10 barely…
Had a Ratification Union meeting for work today. 7 days of negotiations over fhe last 6 weeks has led to this. Where we went over the contract and voted on it. Which ended up a near unanimous REJECTION. so now we wait for their rebuttal to the reasons we rejected it and then we would vote to accept the rebuttal , if any, or strike…
REPS DEADLIFT- off a plate.doh
warmup
135x10
205x8
225x6
245x4
265x2
Work- deadstop. Off a plate. Mixed grip . @265
X2
X2
X2
X2
X2 all felt good.
From floor- mixed grip. Tng@275
X5
X5 last 2 felt kinda heavy on each set. Using my thicker/stiffer bar is why…
3" deficit- tng.brought my stance in an 1" each. Extend the range a bit more @245.
X6
X6 felt smooth
Pause squats- highbar. Beltless
135x6 full 2 sec pause
185x6 same
205x6 same. Good work here…
225x6 1 ct pause by my wife…which seemed an eternity. Last 3 reps big breathes and all out really…
135x6 ful atg 6 count hold each rep
135x6 same. Last two harder than you’d think…
Shrugs-deadlift stance. Mixed grip .
245x6 full 2 sec hang
245x6 same
225x12 1sec hang
225x12 same
135x20 snatchgrip 1 sec hang .
warmup- controlled eccentric. Explode up. Focus on perfect groove
135x5
205x5
225x5 knew itd be a good day here
250x2
275x2
300x2
315x2 easy.
drop the slow eccentric. Just tng explosive
335x1
350x1
Full 1 sec comp pause
315x3 first two fast.last a grinder
CLOSEGRIP- tng
300x3 def. P.r!
275x6
250x10 I cut all these one rep short of a grinder. Wanted some energy for after.
Very happy here.
Chins- b.w @215
X1 3 sec hang and hold
X2 2 sec hang and hold
X3 1 sec hang and hold
@215 full 1 sec hold at top. Pulling my shoulders into neutral grip hard as I can
X5 last rep grinder
X4 stuck at 3/4 .hands opened to monkey on 5th rep. 3 plus seconds …called it
Ab wheels- tng. Pause last rep only
x8
X8
X8
From standing position- no idea what im doing.
x5 basically squat stance. Wheel in hands. Bend down stiff legged putting wheel on floor. Get tight. Roll out till completely out/on stomache. Wheel back to standing bent stiff legged position.
X7 feet together here. Rest of setup is the same. Felt more natural. …
Baxk to knees- full one sec pause. One inch off the floor.
X8
Great day here.
Changing things up a bit I had a large bowl of my wife’s home made chili and two wheat Bread lathered in crunchy peanut butter. Awesome.
warmup- atg. Beltless. Full 2 sec pause each rep
Barx10
135x8
185x6
205x4 literally dont feel warmed up till after thisset…
225x2 good. Fast
245x1 good form. Strong.
Work- beltup. To parellel. Tng
275x5
275x5
275x5 all sets felt good. And got progressively faster.
295x2
295x2 same
Pause at parellel
245x6
245x6 3 sec hold last rep on each set
Paused deadlift- 1 " off the floor for 1 sec.explode up
135x6
205x6
225x6
245x6
245x6 felt good today. Longer pause last two reps on eaxh set.
Barbell rows- off a plate. Deadlift stance. Bench grip. Thumbless. Deadstop.
135x6
155x6
185x6
205x6
205x6 felt strong on these. Last two reps on each had some English.
Dead hang 1"off the floor for 1 sec. Explode up.
135x16
Rest10sec
135x8
My right shoulder/delt have just been tired. After last weeks heavy bench day I raked leaves the two days following to the point of total exhaustion. It was radiating. Then add in over use at work due to right hand dominance and yeah… need some recovery.
Shrugs-
295x6 mixed grip
275x10 mixed grip opposite way
225x10 snatchgrip. Hands opened for last two
225x10 bench grip
225x12 deadlift grip .hands opened up last two
Shrugs-
295x6 mixed grip
275x10 mixed grip opposite way
225x10 snatchgrip. Hands opened for last two
225x10 bench grip
225x12 deadlift grip .hands opened up last two
Ok. Switched things up this week. As friday looks hectic w. School Halloween parties to attention and trick or treating that evening. Moved my squats to today as it makes more sense to fit in a light bench day Thursday or friday. Heavy squats always take more time, mobility ect…
HEAVY SQUATS
warmup- atg beltless.no pauses today. Each rep explosive as possible. Get volume.
Barx12
135x10
185x8
205x6
225x4 finally felt warmed up here.
245x2 afap reps kinda want to pitch me forward outta the hole. Really gotta key in on that…
Beltup to parellel- this is where it got good.
265x2
275x2
295x2
315x2
315x6 HUGE P.R for me. Ida went for 8 if I had safeties…and pry got em… First 4 were perfect last two upper back started to round a bit. Nothin crazy tho…
Paused deadlift- 1 sec pause 1" off the floor
135x6 explosive as possible after the pause
205x6
225x3
245x3
265x3
275x3 every one a new p.r starting here!
295x3
315x3 rep 3 got a little upper back rounding n called it. ! Felt just as good as 295. Set tho!
Barbell rows- from floor. Bench grip. Deadlift stance. Deadstop
135x6
155x6
185x6
205x3
225x3
245x3 def. Some english. P.r tho!
Rest 10 sec
225x3
Rest20sec
205x6
Rest30sec
135x8 pause/pull bar to body for 1 -2 sec
Rest 30sec
135x8 same
rest30sec
135x8 each set got better here w. First being hardest to hold the pause…
What a day. Smart f-ing decision on my part to move this to today. Nothing could have went better!
Rather, thursday night after work. 4 - 5 a.m . Schedule did t look favorable friday w. HALLOWEEN as mentioned.
Not optimal…but it was a light bench day and knew it was doable…but would suck. Yup.
B.w 213. 1 min rests
EXPLOSIVE BENCH ( nothing explosive about this session)
Warmup- tng pause last rep only
135x5
205x5
225x5
245x5 every set felt wonky.
Work
265x2
265x2
265x2
265x2
265x2 felt heavy for what it was every rep clean tho.
CLOSEGRIP- tng
275x5 way heavy. 5 was a grinder. Slightly tweeked left side of neck on it. Wearing improper shirt again is to blame.
265x5 still felt dam heavy
245x5 reasonable
225x10 light. Had more but called it. Tweek doesnt seem near as bad as last time and…its opposite side.
Chins- b.w . Explosive as possible. Super settled w. Bench. After every set I did 3 explosive chins. Plus a cple extra sets.
So 15 sets of 3
Then- 1 sec hang and 1 sec hold at top.
x3 immediately felt fatigued n weak here…Explosive and strong every set before…wierd.
X3 barely
X3 barely
AB WHEELS- tng
x12 easy
X12
X12 last few tougher
x12 full 1sec pause on floor
looks like things are going well man, I am glad to see it. Still benching and squatting in bare feet? I found that it completely changes the deadlift when you take the shoes off. My bar path is different and everything.
