HEAVY SQUAT - WANTED something special to me today and…went for it
Warmup-Atg. Beltless. tng. 2 sec pause last rep only
B.wx5
Barx5
135x5
205x5 good
225x5 again
245x3 beltup here
265x3 felt strong here !
Work- To parallel
295x2
295x2
295x2
Something special falls here- (called for a 2 x 2 @305).
315x3
315x3
315x3 def. 3x3 p.r!
315x3
315x3 def. A 5x3 p.r! Each set I gained more confidence and power!
I was beat down from that squat session . 6 hours Into my near 12 hour night, my back and legs got quite tight and more sore as the night went on. Haven’t felt this bad in a while. Next day was a bit better upon waking on only 3 hours sleep… and got better as the day went on …quite Suprisingly. I guess this is the soreness from heavy weights going away quicker vs. That deep soreness that lingers longer from high rep stuff. At least for me it’s noticeably different. …
Well. Monday is the day I had planned to go for new deadlift p.r in this cycle. My sore hamstring is def. A set back the last two weeks leading into it. I’ll get warmed up and play it by feel…but by all means I’d like to load it up and give it a tug…
I do already think I can hit what’s called for … and it’s feeling good all of this weekend. Going beyond was all my own plan…
B.w 233- I slept and ate more than usual the past 48 hours all in prep for this day.
Belted 1-2 min rests. Belt felt tight…but not too tight. .
HEAVY DEADLIFT - I had an exact plan in mind and executed every single element today. And some of that plan was quite lofty- to me.
Despite my lower back loading up on and off the past week and my ham still lingering with tightness/fatigue- I got all my mobility work in and an excellent dynamic warmup before hand. With an exact plan in hand from warmup to p.rs- I marched In ready for battle. ! Also had my son home to count repz, give feedback and help load n unload. Good company to keep me accountable!
HEAVY DEADLIFT-
Warmup - doh. No belt. Deadstop From 3" deficit
135x5 very explosive
205x5
225x5
245x3 add chalk
265x3
275x3
295x2 belted . Mixed grip. From floor.
315x2
335x2 everything on vid. Starting with this double
365x1
385x1 ties p.r
405x1 NEW P.R- huge milestone to me!
365x3 one back off set only. Tng. Had more plans!
Highbar pause squats- atg. Full 1 sec pause.
135x3 front squatted this set only
135x3
205x3
225x3
250x2 add belt. Felt strong
275x2
300x2 P.r ! Felt heavy but vid showed it moved well!! Same with 405 vid!
250x8 another p.r!
Barbell rows- deadstop.
135x8
155x6
185x4
205x1
225x1
245x1
265x1 P.r. kinda pointless but…
Drop set - amrap. 1 minute timed rest between
265x1 again
245x5 P.r !
225x5
205x8
Deadhang set- 1 sec hang 1" off ground
205x8 P.r again !
W h a T a. D. A y !!! !!! !!! !!! !!! !!! !!! !!! !!!
[quote]barbedwired wrote:
AB wheel example vid. Form check[/quote]
Much better choice of pants, lol.
For the ab wheel, and I’m not sure where I picked this up, but I always focus on rotating my hips underneath me to flatten/round the lower back. Basically the “hollow body” gymnastics position, where there’s no arch in the low back.
I don’t know whether it’s necessarily better, but it’s definitely harder when done that way. I think I picked it up from some strongman forum, but I’m not sure.[/quote]
Just for you I made sure my attire was appropriate !!
Looking back… last January ish I dedicated the next year to try and catch my lower body up from 34 years of strength neglect! I look at these vids from yesterday and can say those commitments are paying out. I’m no where near done but… proud of what this has brought. My form and speed held on film despite how bad it felt*.
405 was def. My max …but only slowed on a portion of the lift
300 was very decent on film. My biggest set back is still having no safeties! In a rack it looks as though I coulda went for 3-5 at that weight …or… came back and tried 315 for a double.
My right hamstring is more sore than the left. But not Injured as it was. Happy here. I’ll find ish this last 3 weeks w.o a second deadlift day. Then plan to restart with paused deads as the second day next cycle. I owe allot to these on my form holding and my technique off the ground.
Good rest. Good food. Had a heavy ish plan in mind and nailed it. Actually more than I planned when I look at Closegrip totals too…
REP BENCH
Warmup- pause first rep only. Explosive reps like speed work to finish
Barx5
135x5
225x5
245x3
265x3
275x3
Full Comp pause- heavy doubles. 1 sec full pause. Video this whole part.
295x2 started to get massive cramp in lower right back here. Belted up to solve that! Under my shirt (vid).
315x2
335x2 P.R ! Happy this whole set.
Back off sets of 5- tng
315x5 maybe had 6 in me… but not the point today
305x5
295x5
Closegrip- had 2-3 sets of 5 planned tng. But the activation from heavier weights took it further!
275x8 had 10 in me in an all out…again not the point today.
275x6
275x6 some type of volume p.r at this weight!
Chins- re weighed after shoes/belt/extra shirt/ massive water intake = 235!!! Here… !
2 sec dead hang
X3
X3
X3
X3
X3
X3
X2
X2
X2
X2
10 sets!
AB wheels- @235
I described this method previously
Tng
X6 off 2 mats
X6 off 4 mats noticeably harder
X6 off 6 mats same
Full 1 sec pause
X6 off 6 mats
X6 off 4 mats
X8 off 2 mats- each set last 2 were grinders
Remarkable day for bench- tho this is my fortay, it’s been maintenance mode since my commitment to my dead/squat. Nice to feel strong here again… upping my Closegrip volume n focus last 12 weeks has built to this era…
Feeling unrecoverd , mostly my upper body. A bit sore still and strength was down. Lower body felt decent tho.
Belted working sets. 1 min timed rests
EXPLOSIVE SQUAT- changed things up today by flipping the tng and paused sets.
Warmup- no belt. Atg. Tng
Barx10
135x8
205x6
225x4
245x2
Work - beltup. to parellel.
255x2 nice Controlled descent. 1 sec pause.explode up.
255x2
255x2
255x2
255x2 nice pop at the top was the goal after each full pause.
275x3 same as above
275x3
275x3 p.r for paused 3x3
Atg - tng back off sets
245x8 felt wonky after parellel work
245x8 better. Last two slower…
Cube Incline bench - reps
Warmup- tng
Barx8
135x8
205x8
225x2 some over warmup
245x2 good
265x2 slower. This is where I realized some lack of strength today…
Full 1 sec pause
235x5
235x5 last rep very slow. Cut the next set.
Closegrip- tng
245x3 last rep a grinder
245x3 slow…but better…
Spoto- 1" off chest
225x5 1 sec pause
225x5 full 2 sec pause. Tough…
NEUTRAL GRIP PULLUP- b.w with shoes/belt/ water 232.
10 sets of 3- with full 2 sec dead hang.
Friday is here!
Saturday I have a suprise birthday planned for my wife’s 30th bday. Rented a party bus and we are going to the Casino…then bar hopping our way back. She has no idea! !
Man. My neck is a train wreck. Whole right side down Into my trap and right shoulder is stiff as a board and even quite painfull. It’s from where I noted in Mondays session that I felt something go while doing paused deads. Very odd way to strain my neck… gonna try bench today and see what I get. A very short session. At best I can tell ya ahead… …
Really got stretched out and warmed up. Told my self to at least attempt the bench portion of the day and I’d cut all acessory.
Spoiler alert- it went real well. Benching it’s self didn’t irritate it at all! And upon warming up and discovering this I just proceeded as planned ready to adjust if needed.
HEAVY BENCH- tng. Controlled descend. .Explode up
Barx5
135x5
225x5
250x3
275x3
300x3 belted up here for some tension
315x1 chalked up hands for super grip
335x3 ties p.r?
350x2 def. P.r ! Got vid of these 2 sets
