I think I may be doing to much volume with the deadlift. I know before my last meet I could do this same weight 3 times with a double overhand grip. Today I could do it just once comfortably.
3" Deficit Deadlift:
135 lb x 5
135 lb x 5
185 lb x 3
225 lb x 2
265 lb x 5 x 4
265 lb x 2 x 2 (with short minis)
Front Squat:
95 lb x 5
115 lb x 3
135 lb x 2
165 lb x 2 x 8
135 lb x 8
Manual Leg Curl(on calf extension):
5 x 4
KB Swing / Jump Rope / Ab Wheel:
50 lb x 15 x 3 / 100 x 3 / 13 x 3
Hanging Ab Lever thingy:
6,5 Kind of like an upside down plank.
Finally used my Mark Bell red slingshot for the first time today on the floor press. First set was a bitch, but after that I got the hang of it really quick. Look forward to using it more often.
Close-Grip Bench:
45 lb x 5
45 lb x 5
95 lb x 5
115 lb x 3
135 lb x 2
155 lb x 6 x 4
Close Grip Floor Press:
135 lb x 2
155 lb x 2
170 lb x 6 (Added slingshot for remaining sets.)
185 lb x 5
205 lb x 3
135 lb x 15
HS Isolateral Plate Loaded Row:
152 lb x 15 x 3
Lateral Raise:
7.5 lb x 15 x 4
Triceps Pushdown / Face Pull:
80 lb x 10 x 3 for both
Did zercher good mornings for the first time today. Think I’ll keep them in several weeks before putting the bar on my back again. Definitely worked the core hard.
High Bar Squat:
45 lb x 10 x 2
95 lb x 5
135 lb x 3
165 lb x 2
195 lb x 5 x 3
165 lb x 3 x 3 (Paused for 3-5 seconds)
Zercher Good Morning:
95 lb x 10 x 3
Clean Grip Rear Lunge:
60 lb x 24 x 2
KB Swing / Jump Rope / Ab Wheel:
45 lb x 15 x 3 / 100 x 3 / 13 x 3
Was going to start working in the 75% range this week, so I decided to just go back to 531 since its working mostly in the 75-85% range. I’m doing things a little differently with it this time, so we’ll see how my little experiment goes. I’m not quite 100% on the meet I was planning on doing March as of now either.
Press:
45 lb x 5
65 lb x 5
75 lb x 3
90 lb x 3
102.5 lb x 3 (yes, I’ll be using 2.5 increments with my press and bench. Its an OCD thing)
115 lb x 3 x 2
120 lb x 1
65 lb x 10
NG Dumbbell Bench:
45 lb x 15 x 3
Lat Pulldown:
105 lb x 10 x 5
Snatch Grip BTN Press / Dumbbell Lateral Raise / Dumbbell Curl:
50 lb x 15,12 x 2 / 10 lb x 10 x 3 / 22.5 lb x 10 x 3
Totally smoked my triceps today dudes! Instead of doing a top set of 3, I did 2 doubles. Paused a long time on my single and it was tougher than I thought it would be.
Close-Grip Bench:
45 lb x 5
80 lb x 5
100 lb x 5
120 lb x 3
140 lb x 3
160 lb x 3
180 lb x 2 x 2
190 lb x 1
Close Grip Floor Press:
95 lb x 5
135 lb x 2
155 lb x 5 (Slingshot added)
175 lb x 5
195 lb x 5
135 lb x 20
Meadows Row:
95 lb x 15
95 lb x 10 x 2
Didn’t get as much out of these since I didn’t have straps, but it sure worked my grip.
Face Pull / Triceps Pushdown / Side Lateral Raise:
60 lb x 15 x 3 / 80 lb x 10 x 3 / 7.5 lb x 10 x 3
I had possibly the worst squat workout ever! I really hope the squat gods don’t kill puppies and kittens when this happens. I knew I was in for a sub-par workout since it was feeling heavy with the lighter weights, but I couldn’t even do the 3 prescribed reps on the top set. Did 3 singles instead. Maybe my high bar has finally surpassed my low bar. Maybe wearing the olympic shoes has fucked me…I dunno… I’ll try to calm down and just see what happens next week I guess. Hopefully it will be better.
Low Bar Squat:
45 lb x 10 x 2
115 lb x 5
135 lb x 5
160 lb x 3
190 lb x 3
215 lb x 3
245 lb x 1 x 3
185 lb x 3 (took the shoes off to see how this would feel. Still felt heavy as fuck…pathetic)
Zercher Good Morning:
95 lb x 10 x 3
Front Grip Barbell Rear Lunge:
70 lb x 20 x 2
KB Swing / Jump Rope / Ab Wheel:
50 lb x 15 x 3 / 100 x 3 / 15 x 3
Thanks Dave. Most of my training has been going well overall(especially building my bench muscles up). I was just surprised by how awful my low bar was today. I guess everyone will have an epic shitty workout occasionally…eh?
[quote]MightyMouse17 wrote:
Thanks Dave. Most of my training has been going well overall(especially building my bench muscles up). I was just surprised by how awful my low bar was today. I guess everyone will have an epic shitty workout occasionally…eh?[/quote]
At leat you don’t make up stupid reasons in your head as to why ALL your workouts are shitty, :D.
[quote]MightyMouse17 wrote:
Thanks Dave. Most of my training has been going well overall(especially building my bench muscles up). I was just surprised by how awful my low bar was today. I guess everyone will have an epic shitty workout occasionally…eh?[/quote]
I was getting pissed once when I was younger that a lift had stalled because the week before it felt easy, then this week It made me its bitch. My dad offered this gem of wisdom. “You won’t be strong EVERY day.” And he’s right. Bad days happen.
[quote]Spock81 wrote:
At leat you don’t make up stupid reasons in your head as to why ALL your workouts are shitty, :D.
You do good work Nath, good work! [/quote]
Lol good point Miss Jenn. BTW…you hiding from Jack White Gym Edition at the mall was pretty funny!
[quote]Drake37 wrote:
I was getting pissed once when I was younger that a lift had stalled because the week before it felt easy, then this week It made me its bitch. My dad offered this gem of wisdom. “You won’t be strong EVERY day.” And he’s right. Bad days happen. [/quote]
I’ll try to take that to heart. I’ve had my days where I couldn’t get as many reps as usual, but I don’t think I’d ever felt that terrible before. I’ll bounce back I’m sure!
Felt REALLY good today. It was nice to get some confidence back. Granted the deadlifts were super easy to begin with, but it was one of those days where everything felt light. I’m also concentrating more on getting the slack out before I pull. Before I was really just yanking up, and I think that was a big part of why I’m so slow off the floor.
And I decided to be cruel to myself and do not only paused, but double paused front squats. Stayed in the hole and then paused again around 1/3 to 1/2 way up.
Deadlift:
145 lb x 5
185 lb x 5
225 lb x 3
235 lb x 3
275 lb x 3
310 lb x 3
Double Paused Front Squat:
95 lb x 5
115 lb x 3
145 lb x 2
165 lb x 2 x 6 (All doubles were double paused)
135 lb x 8 (normal back off set)
Felt REALLY good today. It was nice to get some confidence back. Granted the deadlifts were super easy to begin with, but it was one of those days where everything felt light. I’m also concentrating more on getting the slack out before I pull. Before I was really just yanking up, and I think that was a big part of why I’m so slow off the floor.
And I decided to be cruel to myself and do not only paused, but double paused front squats. Stayed in the hole and then paused again around 1/3 to 1/2 way up.
Deadlift:
145 lb x 5
185 lb x 5
225 lb x 3
235 lb x 3
275 lb x 3
310 lb x 3
Double Paused Front Squat:
95 lb x 5
115 lb x 3
145 lb x 2
165 lb x 2 x 6 (All doubles were double paused)
135 lb x 8 (normal back off set)
Manual Leg Curl(on calf extension):
5 x 4
KB Swing / Ab Wheel:
50 lb x 15 x 3 / 15 x 3
Jump Rope:
300 x 1[/quote]
How do you do a double pause for front squats? Pause in the hole then pause slightly above parallel?
Yep, thats exactly what I was doing. I may have been a little higher when I paused the second time, but it was around that area. Thanks for stopping by my friend.
[quote]MightyMouse17 wrote:
Yep, thats exactly what I was doing. I may have been a little higher when I paused the second time, but it was around that area. Thanks for stopping by my friend.[/quote]
Nice, what part of the squat are you weak at, the hole, parallel, a couple inches above parallel?
I’d say somewhere just above parallel, but I think increasing out of the hole strength will improve that. I’ve been doing lots of doubles with 165 these last 3-4 weeks, so I wanted to make it more difficult and hate life. I felt the second pause really made me concentrate on keeping the elbows up and torso from falling forward. It also somewhat emulated my deadlift start position. Ultimately though, its just about making the exercise more challenging.