Wasn’t able to do the floor press today. Some guy was using the power rack and did not to a set for 20 minutes because he was on the phone. I wanted to go over and just tell him his time was up, but I said fuck it and did close grip bench instead. It was a pretty terrible workout. Weights felt heavy as they really have all week. Sleep has been awful because of allergies. Today will probably be crappy as well since I had a late hockey game last night.
Close-Grip Bench:
45 lb x 5 x 2
75 lb x 5
95 lb x 5
115 lb x 3
122.5 lb x 5
142.5 lb x 5
162.5 lb x 9
122.5 lb x 10
From Tuesday to yesterday, it was just a bad workout everyday. Allergies along with crappy sleep and some diet changes are probably the reason why I felt so weak. I’ve tried to do the whole carb back loading again, but I just can’t eat enough it seems. My stomach gets so full and I just feel miserable and have trouble getting to sleep. I’ll just go back to before when I was having more carbs earlier in the day. I also had a late hockey game last night so my legs were already tired as is.
Low Bar Squat:
45 lb x 10 x 2
85 lb x 5
105 lb x 5
125 lb x 3
135 lb x 5
155 lb x 5
180 lb x 5 x 2 High Bar Paused
145 lb x 3 x 3
Good Morning:
85 lb x 10 x 5 (middle 3 sets were with sumo stance)
Clean Grip Rear Lunge:
65 lb x 20 x 2
65 lb x 10 (right leg)
Forgot my gym clothes, so was going to get them after work and go back to the gym. However, there is construction going on and it would’ve taken me forever to go just a half mile to the gym, so I just did my band work at home and ab wheel.
pushdowns and facepulls- 20 x 4
ab wheel- 20 x 3
That was it. No rower, jump roping, or swings. I was a little worn out from such an awful week anyway. Hope I’m ready for the 531 week.
Good lifting today. Pushed myself hard on the top set and got a nice post-sickness PR. And I’m getting a nice tax refund too! It was dramatic. I owed quite a bit towards the end, but then the pendulum swung once I input my IRA contributions. Yay!!!
Press:
45 lb x 5
60 lb x 5
70 lb x 3
87.5 lb x 5
100 lb x 3 112.5 lb x 7 (estimated max- 138)
87.5 lb x 10
Lat Pulldown:
107.5 lb x 10 x 5
Fat Gripz Dumbbell Bench:
45 lb x 10 x 5
Fat Gripz Hammer Dumbbell Curl / Dumbbell Side Raise:
20 lb x 10 x 3 / 10 lb x 10 x 3
Completely obliterated my deadlift rep PR today and estimated max number! Keep in mind this is the 531 week. Got a few more reps than expected…lol
Deadlift:
145 lb x 5
185 lb x 5
215 lb x 3
270 lb x 5
305 lb x 3 340 lb x 10 (estimated max- 452. Shattered previous one of 432.)
270 lb x 2 x 2 (Back off)
I was honestly pretty shocked and it definitely had me out of breath. The whole set felt good though, and I never felt like my form went to total shit or anything. Only noticeable change I made was doing more top sets last week. Instead of doing 5s, I did 3s and did 4 top sets. They say the stronger you are the more quality reps you need. So maybe the extra volume is helping…I dunno…
rower- 13 minutes. Dont know how many meters since display is broken.
behind back wrist curls- 45 x 70, 30
preacher reverse wrist curls-40 x 20, 15 x 4
db swings- 50 x 15 x 3
ab wheel- 20 x 3
pallof press- a couple for 30 seconds
I struggle off the floor due to tightness and ab strength probably. I’ve never missed a lockout. Usually it just doesn’t budge if I miss. Although I’ve improved a lot at this due to practicing getting the slack out of the bar versus dive bombing and yanking it like I was.
I’ve been thinking a slight deficit deadlift paused just a few inches off the ground could be helpful, but what I’m doing is working right now so I’ll save that for later.
[quote]MightyMouse17 wrote:
I struggle off the floor due to tightness and ab strength probably. I’ve never missed a lockout. Usually it just doesn’t budge if I miss. Although I’ve improved a lot at this due to practicing getting the slack out of the bar versus dive bombing and yanking it like I was.
I’ve been thinking a slight deficit deadlift paused just a few inches off the ground could be helpful, but what I’m doing is working right now so I’ll save that for later. [/quote]
Lol for me it is I can get a deadlift off the floor no matter what. Lockout/knee area is an issue for me though, even for sumo (exact opposite of what is supposed to happen with sumo xD). I have had an issue of getting bent over but snatch grip deadlifts/front squats seem to be fixing that.
[quote]MightyMouse17 wrote:
I struggle off the floor due to tightness and ab strength probably. I’ve never missed a lockout. Usually it just doesn’t budge if I miss. Although I’ve improved a lot at this due to practicing getting the slack out of the bar versus dive bombing and yanking it like I was.
I’ve been thinking a slight deficit deadlift paused just a few inches off the ground could be helpful, but what I’m doing is working right now so I’ll save that for later. [/quote]
Lol for me it is I can get a deadlift off the floor no matter what. Lockout/knee area is an issue for me though, even for sumo (exact opposite of what is supposed to happen with sumo xD). I have had an issue of getting bent over but snatch grip deadlifts/front squats seem to be fixing that.[/quote]
Your problem is either hips/ass or mental. If you have no problem getting it off the ground but get stuck at the knee its either in your head, or in your ass.
[quote]MightyMouse17 wrote:
I struggle off the floor due to tightness and ab strength probably. I’ve never missed a lockout. Usually it just doesn’t budge if I miss. Although I’ve improved a lot at this due to practicing getting the slack out of the bar versus dive bombing and yanking it like I was.
I’ve been thinking a slight deficit deadlift paused just a few inches off the ground could be helpful, but what I’m doing is working right now so I’ll save that for later. [/quote]
Lol for me it is I can get a deadlift off the floor no matter what. Lockout/knee area is an issue for me though, even for sumo (exact opposite of what is supposed to happen with sumo xD). I have had an issue of getting bent over but snatch grip deadlifts/front squats seem to be fixing that.[/quote]
Your problem is either hips/ass or mental. If you have no problem getting it off the ground but get stuck at the knee its either in your head, or in your ass.
My opinion. Not a doctor. [/quote]
It doesn’t seem to be mental from what I can tell, I try to push through it as hard as I can (assuming my grip holds I can). But yeah, for my conventional it is indeed glutes and torso strength. I am trying to get the lockout/glutes stronger, while getting my torso strength up also. I’ll see in about four-five weeks how much my plan has worked :).
I think ultimately “weak points” are determined by technique and leverages. Yea, I need a stronger torso and need to really focus on getting tight, but the main reason I have to concentrate more on those things is because of my leverages when pulling. Since I have long femurs my hips start pretty far from the bar, thus making off the floor the hardest part.
However, I believe if I learned to pull with a round upper back it would change my leverages and I would all the sudden be struggling with lockout. Just my opinion but it makes sense to me.
Either way I have the badonkadonk of a black woman.
Wasnt sure if I’d be good to go today since I went hard on deadlifts tuesday, but I set a nice rep PR. Felt so much lighter than last week.
Low Bar Squat:
45 lb x 10 x 2
85 lb x 5
105 lb x 5
125 lb x 3
155 lb x 5
180 lb x 3 200 lb x 12 (estimated max- 279) Paused
185 lb x 1 x 5 (around 5-7 count)
Good Morning:
85 lb x 10 x 5 (sets 3&4 sumo)
Front Grip Barbell Rear Lunge:
70 lb x 20 x 2
70 lb x 10 right leg
[quote]MightyMouse17 wrote:
I struggle off the floor due to tightness and ab strength probably. I’ve never missed a lockout. Usually it just doesn’t budge if I miss. Although I’ve improved a lot at this due to practicing getting the slack out of the bar versus dive bombing and yanking it like I was.
I’ve been thinking a slight deficit deadlift paused just a few inches off the ground could be helpful, but what I’m doing is working right now so I’ll save that for later. [/quote]
Lol for me it is I can get a deadlift off the floor no matter what. Lockout/knee area is an issue for me though, even for sumo (exact opposite of what is supposed to happen with sumo xD). I have had an issue of getting bent over but snatch grip deadlifts/front squats seem to be fixing that.[/quote]
Your problem is either hips/ass or mental. If you have no problem getting it off the ground but get stuck at the knee its either in your head, or in your ass.
My opinion. Not a doctor. [/quote]
It doesn’t seem to be mental from what I can tell, I try to push through it as hard as I can (assuming my grip holds I can). But yeah, for my conventional it is indeed glutes and torso strength. I am trying to get the lockout/glutes stronger, while getting my torso strength up also. I’ll see in about four-five weeks how much my plan has worked :). [/quote]
Ok. Cool. SOOOO glad you recognized constructive criticism. I was afraid you’d think I was trying to be a dick.
Good luck rut-busting!
Pressed for time at the gym since I was subbing for a team at 425. Saved my cardio for the game but I forgot to do my seated rows. Oh well, the deload starts this week anyway.
behind back wrist curls- 45 x 100 reps
preacher bench reverse wrist curls- 40 x 20, 15, 15, 15
ab wheel- 15 with 10 lbs on back. then 20 bw. Kinda slacked on abs
jump roping for around 3 minutes
hockey game
22 minutes of ice time. 3 points- 1 goal, 2 primary assists.
Scored on a breakaway between the five hole and had two pretty assists
No band stuff today either. After the game I hung out with guys in the family while the women were doing some book club thing. I actually ate pizza for once and got home too late to do any band work or SMR with the softball.