Beard is finely getting to a point that I like it. Takes a few months for it to fill in enough haha
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Strength Games Prep
Strict Press session on tuesday was a mixed bag. Upperback issues keep flaring up. Hit my 125 3 x 3. Driven mostly by anxiety and frustration. Gonna be dialing back the rows quite a bit. We both came to the same conclusion w/o communicating, that it might be too stressful on my back and shoulders with everything else considered right now. Just trying to not fall apart right now. Not a fun headspace to be in.
Tonight was a slightly different story. Got to kind of feel like myself tonight. Amped up, and excited to train. Instead of just letting my anxiety eat me up I was able to just vibe with the music and cut loose. It’s definitely not healthy how much I rely on training to level myself out.
Y Raises 2 x 15
Tibia Raises 2 x 25
Hamstring Curls 2 x 15
Hack Squats
3 x 5 @ 275
Really slow ecc, long pause. Learning that for quad specific work I like this hack squat more than the one at the Strength Shop. and that for better direct carryover to barbell squatting the one I use at the strength shop is better because its more like how I actually squat minus the stabilization. I kind of want to see what I can do if I push it on the one at The Bar. I mean I can make this weight fun, because of mild masochism buuuuttt I really want to push it.
Axle Deadlift
x 1 @ 275 (DOH)
3 x 3 @ 375
The DOH flew, it literally just went straight up, None of the fight to make it count bullshit I was pulling last week to make 265 count. Grip is weird man. Needs some run up because it feels like shit for the first few weeks of a block, but simultaneously decays really quick with fatigue. So there is a weird wave in the middle of a block where it goes nuts and then just as quickly fucks off.
Hanging Leg Raises (GS) Ball Slams (GS) Sled Push
3 x 16 (GS) 3 x 16 (GS) 3 x 150 ft @ 25lbs
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Strength Games Prep
Hit a 170 Incline Bench for 3 on Saturday, just haven’t been home to type shit up. Pressing is progressing which is. Hopefully I have hold it together and score a point on an overhead event on October 2nd
Strength Games Prep
Clock in, clock out workout. Was very mentally checked in, but nothing notable happened. Showed up and did the work to get better
Band Pullaparts 2 x 20
Slow Ecc Long Pause Hack Squat
3 x 6 @ 280
Slow Ecc BB RDL
3 x 8 @ 265
Ab Wheel
3 x 6
Endless Rope
3 x 45 sec @ “5”
Hamstring Curl
2 x 11 @ 110
Strength Games Prep
Another punch the clock workout.
Nautilus Lat Pulldown 2 x 20
Tricep PD 2 x 20
Strict Press
3 x 1 @ 125
3 x 8 @ 95
Chest Supported Rows
x 10 @ 200/hand
Dip
2 x 10 @ +35
Facepull 3 x 20
DB Hammercurl 3 x 14 @ 25/hand
DB Skull Crusher 2 x 12, x 11 @ 30/hand
Strength Games Prep
Well this felt fucking awesome. Realistically it’s because of pulling back on the chest supported rows, which allowed my recovery to sore and my upper back to feel a lot fresher. However today was a nice confidence boost after a rough patch. Between smashing up my foot and shoulder issues creeping up I was pretty pissy.
Chest Supported Y Raises 2 x 17 @ 3/hand
Tibia Raises 2 x 25
Hamstring Curls 2 x 20
Tempo Front Squats (Heels + Sleeves)
1 x 5 @ 245
5:3:0 RX. Was given a range to run in. 205-245. A lot of the time I will choose on the low-mid range; but man I was happy to be Front Squatting again and wanted to push myself. My warmups for this is weird, I find it mentally exhausting to warm up with the tempo and a sufficient pause. I alternated Front Squats/Back Squats and just pulsed the bottom quarter of the lift a few times before doing 1 full rep. Been doing this same basic warmup style for the tempo Hack Squats too.
Axle Deadlifts
x 1 @ 265 (DOH)
x 1 @ 365 (SUMO)
2 x 3 @ 385
Warmed up from a progressively smaller deficit. Started with 3 mats, and eventually stripped the last mat after the final warmup set at 365. Also slapped some sumo pulls into the warmup. 385 flew for both sets, which was a huge confidence boost. I was ready to accept that pushing the Front Squat tempos might backfire on Deadlifts, but that wasn’t the case.
Also noticed while watching the video that I noticeably speed up in the top half of the lift. RDLs are paying off. Really want to push what I can do with them eventually. In my mind I want at some 405 RDLs after the Strength Games. I think with some lead up I could do something fucking crazy.
Axle RDLs
2 x 10 @ 295
Honestly felt like I could have done 20 reps on both sets, although realistically would have probably gotten too gassed to do that.
Toes to bar
8, 5, 3
Mason wanted me to try and go for Toes to Bar instead of just raising my legs. This was the best I could muster on my first 3 tries. I knew I could do a few because of doing windshield wipers in the past but I didn’t know how far I could push it.
Sled Push (SS) Medicine Ball Slams
3 rounds 150 feet (SS) 3 Rounds 21 reps
Strength Games Prep
Spent most of the day riding rollercoasters and shit. Ended up sunburned. Got home and took a nap by accident. Finally went to the gym, lifting with sunburns hurt lol
Band Pullaparts 2 x 20
Band Pushdowns 2 x 20
Band Curls 2 x 20
Split Stance OHP
3 x 7 @ 75
Incline Bench
1 x 3 @ 170
Was unable to touch my chest. I think it something to do with the sunburns on my shoulders not allowing me to set up how I normally do because of how terrible it felt.
Chest Supported Rows
1 x 10 @ 210/hand
DB OHP
4 x 7 @ 50/hand
Fuck man, lock out hurt so bad with the sunburns. But knowing its just sunburns and I am not gonna get hurt allowed me to just grin and bear it.
Rear Delt Flye 2 x 15 @ 15.5
Tricep Pushdown 2 x 17 @ 55
Lat Pad Curls x 17, 16 @ 20/hand
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Strength Games Prep
Highlights:
301 x 5 SSB Tempo Squats
3 x 2 @ 125 Axle Strict Press
Today:
Sunburn stopped hurting, starting to blister and peel finally.
Tibia Raises 2 x 25
Hamstring Curl 2 x 18
Y Raises 2 x 15
Tempo Front Squat 5:3:0
1 x 5 @ 250
Axle Deadlifts
3 x 3 @ 395
Axle RDLS
315 x 20
So RX was 2 x 10 @ 315. I was in a rush to get this done. I could hear Brian Alsruhe in the back of my mind saying that sometimes if you can just combine sets if you can. I thought I could so I did. Honestly physically could have done a few more. but when I let go of that bar I was laid out for 10+ minutes. Coughing, dry heaving, and attempting to vomit. Kind of defeated the point of trying to save time, but I am glad I was able to push myself that hard today.
Still owe some stuff but I wasn’t coherent enough for anything so I just packed it and left. Probably tomorrow since its nothing big left.
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dude your rdls seem crazy high lol. Good work.
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I think the main reason is I do just do knees to hips, because I get the most band for buck without blowing up my lowerback. As a general thing I am better at reps then top end work though. I have done 315 for 15 from the floor, I think I could probably do 20+ from the floor if done before anything else.
Still pretty crazy. That is more than I can deadlift bro hahaha.
You’ll get there
Oh I am sure, not comparing but I guess what I mean is it seems like you must have crazy strong hamstrings. Not surprised you can’t stiff leg deadlift as much as you deadlift lol. Any way keep it up.
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Never really went heavy on stiff legs, just when I was doing the Extended Tension Program. That was snatch grip stiffies though
Saturdays session:
Band Tricep PD 2 x 20
Band Curl 2 x 20
Band Pullaparts 2 x 20
Split Stance Strict Press
3 x 7 @ 75
Incline Bench Press
1 x 3 @ 175
Chest Supported Row
1 x 10 @ 225/hand
Was losing grip in left hand
DB OHP
x 8, 3 x 7 @ 50/hand
Tricep PD 2 x 10 @ 60
Lat Pad Curls 2 x 17 @ 22.5/hand
Facepulls 2 x 20
Insanity
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Back is a strong point for me + doing it twice a week for moderate volume will do it
Band Pullaparts 2 x 20
Pullups
1 x 8
5:3:0 Tempo Hack Squat
2 x 7 @ 280ish
Ecc Focused RDL
x 6 @ 335
2 x 6 @ 355
Technically a PR, heaviest I have done these was 345 x 5 for a single set when I was training for the lunge mile.
Ab Wheel (From knees)
3 x 7
Endless Rope
3 x 45 sec @ “6”
Hamstring Murder (Leg Curl)
135 x Failure
115 x Failure
85 x Failure
“One more” “OK!” like 12 times
Went pretty far off program with Front Squats tonight. I had a lot of bottled up frustration and anger to let out tonight and heavy tempo work wasn’t gonna cut it. I did not expect such a great result but I am definitely way happier now lol
Y Raises 2 x 20
Tibia Raises 2 x 30
Hamstring Curls 2 x 20
Front Squats
315 x 2
Finally. 3 plates per side. Hadn’t set a weight PR on Front Squats since May of 2019. Between injuries, surgeries, and shit it took quite some time to get this one. Really happy with this. That first rep felt like it flew.
imo this also completely sells me on the fact that my quads were the weak link and hack squat is great variation to keep in my training. Hadn’t touched more than 250 with a Front Squat in a long time. Granted it was for some rough tempo work, but still wasn’t primed for super heavy work and that tells me that a weakness was appropriately being addressed.
Axle Deadlifts
2 x 3 @ 400
I resided to the fact I might have screwed this over by going for that Front Squat. It felt awful but I got through it
Axle RDLs
2 x 10 @ 325
This certainly felt like dog shit.
Toes to bar 3 x 6
Sled Push (SS) Medicine Ball Slams
3 x 40 seconds of work each
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Excellent job on the front squats!
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