Saturday
Finally getting to take my stance back out, working back up slowly with inch or so below parallel box.
Clear weakness in my left hamstring but it doesn’t hurt anymore and it’s definitely getting better
45X3X10
135X1X5
225X1X5
315X1X5
405X1X3
455X2X1 smooth
475X1X0 clipped the safety pins at the bottom and let it go, not worth trying to get my back tight under it again
225X15
275X12
315X10
Squat Press thing for finisher
2 100’sX12
4 100’sX10
6 100’sX3X5
drop set
6 100’sX3 paused at bottom brutal
4 100’sX11 fire
2 100’sXalot legs are full of lava.
My hamstrings feel like they’ve been dragged through coals for the first time in a while. It’s amazing.
Monday 5/9
Close Grip Bench
3X8X85
1X3X135
1X3X225
1X1X295 long pause
1X1X335 long pause
1X1X365 long pause
slingshot
1X1X385 long pause
2X1X405 awesome pause
1X0X425 would have been awesome pause I can’t really find anyone to give me good liftoffs over 405 in the slingshot and I lose my position flipping it up myself. Just gonna work with 405 and try to bang out reps in the future
slingshot off
315X1X3 long pauses
Incline Dumbells
1X8X80’s
3X12X100’s
Pull ups 1X10 just wanted 11 hah.
Paused Dips with my backpack on
3X12 feels great
Did some work with some of my trainee’s they’re all hitting PR’s like madness.
[quote]bugeishaAD wrote:
Nice squatting. How much do you weigh?[/quote]
Thanks man, the funny thing is right now I think I can squat more close stance (just hit 500 oly stance in belt and sleeves for the first time) than I can out wide by a large margin because of a recent adductor tear. Weight is around 250 from winter fat, I know I’m a lard ass, but over the summer I’ll be dropping down to 230-235ish on my YECA stack so I can compete in the new 231 class comfortably. Hopefully I won’t lose too much muscle but I’m accepting a probable 20lbs drop in my total, mostly off my bench. I tried some big lateral raises after looking at your log and it was humbling, hope your cutting is going well.
[quote]BEAR BORN wrote:
Monday 5/9
Close Grip Bench
3X8X85
1X3X135
1X3X225
1X1X295 long pause
1X1X335 long pause
1X1X365 long pause
slingshot
1X1X385 long pause
2X1X405 awesome pause
1X0X425 would have been awesome pause I can’t really find anyone to give me good liftoffs over 405 in the slingshot and I lose my position flipping it up myself. Just gonna work with 405 and try to bang out reps in the future
slingshot off
315X1X3 long pauses
Incline Dumbells
1X8X80’s
3X12X100’s
Pull ups 1X10 just wanted 11 hah.
Paused Dips with my backpack on
3X12 feels great
Did some work with some of my trainee’s they’re all hitting PR’s like madness.[/quote]
…your cgbp is RIDICULOUS. Just thought I would drop in to share, hahahaha
[quote]grettiron wrote:
Just found your log; you’re a strong dude.
What do you think of the front squat holds? What are they working? Upper back? [/quote]
Hey thanks man, it’s not all about how many plates are on the bar, gotta think about how many plates you’ve added since you started.
Murder on the upper back and brutal on the abs, honestly you may feel like you’re going to die, but that’s just your balls getting heavier, it adds stability and strength in a way on squats and deadlifts that’s been noticeable after a very short time I strongly recommend them.
[quote]BEAR BORN wrote:
Monday 5/9
Close Grip Bench
3X8X85
1X3X135
1X3X225
1X1X295 long pause
1X1X335 long pause
1X1X365 long pause
slingshot
1X1X385 long pause
2X1X405 awesome pause
1X0X425 would have been awesome pause I can’t really find anyone to give me good liftoffs over 405 in the slingshot and I lose my position flipping it up myself. Just gonna work with 405 and try to bang out reps in the future
slingshot off
315X1X3 long pauses
Incline Dumbells
1X8X80’s
3X12X100’s
Pull ups 1X10 just wanted 11 hah.
Paused Dips with my backpack on
3X12 feels great
Did some work with some of my trainee’s they’re all hitting PR’s like madness.[/quote]
…your cgbp is RIDICULOUS. Just thought I would drop in to share, hahahaha[/quote]
Thanks dude, I really wasn’t ever a big bench guy, I have an easy to piss off left pec insertion no one has ever been able to explain to me so I’ve focused on close grip a lot the last year and a half, I tore an adductor a while ago which set my squat and deadlift back about 70lbs so while I was rehabbing and trying to come back up I ran smolov junior for bench and hammered by upper back, my close grip jumped from 375-405 in a very short time and I’m getting comfortable handling 400+ very slowly on a weekly basis in the slingshot. Hope all your training is going well, nice avatar btw.
So I just remembered the last time I did reps over 10 on deadlift with anything was fucking ages ago which might explain why I can’t seem to get into my deadlift stance reliably. So I did fucktons of reps today
Went
3X10X135
1X10X225
5X15X315 DOH beltless. Pumped
1X1X500 actually slipped right into my stance, flew up, felt like 500 should feel with my deadlift numbers.
Staggered on home. My back feels like a blue whale erection.
Shoulder…Day.
I haven’t done a pure shoulder day in forever and a half so I did one. Primarily so I could see if I could hit my strict press goal
45X2X10
135X8
185X3
225X1
255X1 PR!!! Over bodyweight by 4lbs on the day. Awesome.
225X4 PR AGAIN. Cool
135X3X12 Military to BTN Pumped up awesome
Lateral Raises
25’sX10
37.5’sX8
50’sX2X8 PR
Drop Set
50’sX6
37.5’sX5
25’sX9
Zydrunas Presses
95X5
135X3 upper quads cramped up like hell
135X5 Less cramping
155X3 Less Cramping
155X3 better
175X2 FUCKING OUCH
Face Pulls
40X12
80X12
120X2X8
Tricep… Pushdowns… My shame is endless.
50X1X10
90X1X8
120X2X5
150X1X3ish (just wanted to see if I could do the stack.)
100X2X3
Was supposed to be a squat day but I ended up helping other people the whole time. But now the gym isn’t open this weekend. God. Damn it. Still got in a few deadlifts. Also my buddy Steve is doing a meet soon and his openers all looked strong today so throw out a good thought for him.
Teaching Deadlifts
Sumo
135X8
225X3
315X3
425X2
515X1
565Xcaught on my pants tore them a little before dropping the bar a half inch from lock out still felt way too hard, 20lbs under PR very frustrating
Gym closed at 2 and I didn’t have much time
Convo
3X15X335
Fucking waste of a day.
Squatting Monday now to make up for this nonsense.
Benched because I am an upper body whore
Close Grip
45X10
135X10
225X3
275X1 Paused
315X1 Paused
365X1 Paused
Slingshot
385X1 Eaaaasy pause awesome
405X1 Easy pause, clipped the hooks on the way up and still got it
415X1 PR good long pause clipped the same damn hook, still got it, No one touches the bar when I lift now. Unless it is moving down. Cool
Incline
45X10
135X8
225X5
265X5
295X1
315X2 and almost 3 2 Rep PR… Knew I could rep it hahaha
Drop set
225X12
135X9
Dead
Stunningly so. hitting it hard tomorrow going twice every day the rest of the week.
Paused Squats
45X3X10
135X5
225X3
315X1
405X1
455X1 This looked and felt great
475X1 PR This looked awful and felt awful. But it Went.
My straight squat is usually 40lbs or so higher than my paused squat so this is a good sign, I think my quads and back have continued to get more awesome while my hamstrings and glutes have gotten if anything worse. When I pause 500 I’ll be running strictly rehab and activation work instead of just secondary stuff and get comfy in my wide stance again if everything goes well.
Squat Press.
Same drop set nonsense but 2 reps on the 6 100’s sets cool.
Foam roll and stretch Feels nice, still definitely weaker on the torn side but getting better I think. By nationals I should be doing well.
Activation work
video of 475 belt and sleeves Good depth bad everything else.
