[u] WS B3 W1 D1: DE Upper[/u]
Warm Up
OK
Bench w/ Choked MM
135x10x2
145x5
155x5
165x3x9
…4 grips
Floor Press:
135x5
185x5
225x5
245x5x2
NG Chins + Face Pulls:
BWx12,9,9 + 25 x 15 x 3
HCs:
20x10
25x10
30x10
35x10
Notes:
A bit slow today and weights felt heavy. This is typical coming off a break.
Looking forward to the fire returning and getting back into the swing of things.
[u] WS B3 W1 D2: ME Lower [/u]
Warm Up
OK
Cambered Bar 1-Hole Box Squat
95x10x2
135x10
185x8
225x5
265x3
295x3
315x3
325x3
335x3 @ 9
295x3
…+ ~40lbs for bar
…Medium stance, Hips down not back
Belt Squat:
1.25x6
1.35x6
1.45x6
1.55x6
-10lbsx6
-10lbs again x6
Reverse Hyper:
90x8x2 paused
Sledge Hammer + Reverse Crunches on Decline:
8x8/ + 10 x 2
Notes:
Still getting used to cambered bar and happy with how that went. The box was pretty low but my hips were really getting into it. Not true box squat form more of a paused squat relaxing on box. Learned I need to get a bit more forward lean to really activate hip drive. Same for belt squats.
Picture is Bandit and Toby, 2 of my aunts spotted ponies. I got to go riding in the mountains, first time on a horse in awhile and I did good enough the first day they took me on the steep trails the second day. Then a tornado happened on other side of mountain ( http://www.kboi2.com/news/local/Idaho-Tornado-Funnel-Cloud-Idadho-224139331.html ). Lightning, hail, then a lot of cold wind and rain. My butthole was clenched pretty tight as the horses were sliding down the trail but it was probably the coolest thing I’ve done in the past couple years.
[u] WS B3 W1 D3: ME Upper[/u]
Warm Up
OK
Incline Shoulder Saver Bench
95x10x2
135x6
165x5
185x4
205x3
215x1
185x3
190x3
195x3
…#3 incline and wrapped foam around bar to simulate shoulder saver apparatus that is on backorder
…Felt weak and slow, but that is typical and I’m not worrying about numbers
Bar Pushups w/ Feet Elevated
100 fast as possible
Squeeze Pause DB Rows + Band Pull Aparts:
70x10/x4 + ~15x4
…Squeeze row at top and pause/stretch lat at bottom
HLRs + Pallof Holds:
Some
Notes:
Relatively weak. Need to focus on eating enough, been sparse since I’ve been back from vacation.
100 pushups felt like 10000.
Get to squat to a single on Friday. My adductors are pretty sore but I’m hopeful that will yield a PR and hopefully I’m in the mood to push it.
[u]USAPL Ohio State Meet: [/u]
Totalled 1280 at 181. Went 418 / 302.5 / 561. My goal was 1300 and I missed it, but overall happy with performance given past couple of weeks. It was good for a distant third behind two big totals.
I stayed light on squat and went 3 for 3 and ended up with a meet PR. I didn’t push it much but 3 for 3 is what I wanted and hopefully it will build some confidence going into my next meet.
Bench was terrible and I only hit my opener. I would have wagered a lot of money on a meet PR here but did not get it. It was USAPL with long pauses and I ended up doing negatives and holding the weight over my chest instead of letting it come down, settle on my chest, then popping it off with leg drive. Either way, I’m glad I didn’t bomb out but was extremely disappointed after benching.
Deadlift opened at 525, went 561 for second and meet PR, then narrowly missed 572.5 at the top. I had it up, but it was slipping from my overhand hand and I couldn’t lock it out. Still second was good for a PR and I’m liking the way my deadlift is progressing. I’m still pulling conventional.
Overall, it was a very busy meet with two platforms going simultaneously and a small warmup room which led to some frustrations. Not many single ply lifters so it wasn’t a big deal getting plates. USAPL did a great job making sure everything ran smoothly.
Last few weeks of training were shit. I had a PhD candidacy exams, which was a week long take home test, then a week to prepare for an oral examination. I did nothing but eat fast food and study, and the meet was the last thing on my mind. Started eating a few days before the meet and cut out liquids about 12 hours before. Weighted in at 179. This is the worst state I’ve been going into a meet, but it didn’t hurt me too bad.
Either way, I have some more experience under my belt. Ready to start pushing things hard in the gym again and going to chip away at a 1400 total. Next meet goal is 1330 total at 181.
Worked up to 405x5 today off a 1 hole box w/ short mat @ a RPE of 9. This is about where I was at years ago at my squat peak. I’m back on the come up. Hip is still continuously iffy and this was the last week of a heavy cycle so I’m pleased.
I’ve been mainly doing WS stuff w/ speed work on squats @ ~300lbs and heavy triples and singles using the specialty bars w/ chain weight. I also did a cycle of DL and pulled 495x3 conventional while travelling @ 8.5 and and 470x3 off a deficit @ 9.
Bench is progressing again too.
Goals for year:
450
350
600
= 1400 total @ 181 or 198
This is ambitious and if I get anywhere close I will be happy. I think
I’m about 190 in the AM. I quit all nicotine and its been about a month. It sucked and I still have urges but my mind switched over and its time for that shit to go. First I was addicted to dip, then snus, then the nicotine lozenges, then snus again. Muscle is growing and I still have a short little layer of Winter fat. I’m eating clean and very cautiously given the drop of nictotine but feel pretty good otuside of normal aches/pains/soreness/stiffness.
