[b]4/22 - Monday - Press C8W4 Deload[/b]
I feel so lazy doing the deload! Kept assistance volume the same and cut the weight to 75-80% like last time. I’ll still get some good cardio this week as I have hockey games both Wednesday and Saturday.
Press:
45 lb x 5
60 lb x 5
70 lb x 5
Fat Gripz Dumbbell Bench:
35 lb x 10 x 5
Fat Gripz Lat Pulldown:
80 lb x 10 x 5
Fat Gripz Hammer Curl / Lateral Raise:
15 lb x 10 x 3 / 7.5 lb x 10 x 3
facepulls and pushdowns with band later.
[b]4/23 - Tuesday - Deadlift C8W4[/b]
Have I mentioned how embarrassing deload weeks are? I’m doing weight my grandmother could do! lol
Deadlift:
145 lb x 5
185 lb x 5
215 lb x 5
Front Squat:
75 lb x 10 x 5
45 Back Extension:
10 x 3
DB Swing / Jump Rope / Ab Wheel:
35 lb x 15 x 3 / 100 x 3 / 15, Standing 10 x 2
Hanging Leg Raise:
sideways x 8,6. Straight x 6
4/24 - Wednesday - Stuff…
rower- 13 minutes
behind back wrist curls- 50 x 50, 25, 25
then some different type of reverse wrist curls and that was it…
hockey game
played about 15 minutes this time and no points in a 7-1 win. Had some good chances and passes, but my line couldn’t capitalize. I’m going to suggest moving to center as we produced more points when I played their previously.
Hey, Mighty, why do you do clean grip reverse lunges? Does it have any advantage over other variations?
I use it to get more muscles involved (like the upper back and abs a little bit), keeping mobility for front squats, and I think staying a little more upright can work the quads a little more (even though I do reverse and step back far). They also help keep my groin muscles nice and healthy; something very important when playing ice hockey.
Well, I guess I’ll try them out :). They will be easier to dump than if I did them on my back high/low bar.
[b]4/26 - Thursday - Bench C8W4 Deload[/b]
Stars are officially not going to the playoffs. 
Dumbbell Floor Press:
17.5 lb x 15 x 2
35 lb x 5
42.5 lb x 5
52.5 lb x 5
Fat Gripz Incline Bench Press:
70 lb x 10 x 5
One-Arm Dumbbell Row:
40 lb x 10 x 5
pushdowns, facepulls, and hammer curls with band
nice deadlift mighty! rep work helps me a ton
@DSSG with my sumo I noticed I can get bigger weights off the floor, but the lockout is tougher. Maybe that’ll change once I get to big boy weights. Al Caslow said in some youtube video that a wider stance + knees more pointed will cause that.
[b]4/26 - Friday - Squat C8W4 Deload[/b]
Last day of deload! Really wanna get back to “heavier” weights.
Low Bar Squat:
45 lb x 10 x 2
85 lb x 5
105 lb x 5
125 lb x 5
Good Morning:
75 lb x 10 x 5 (2 &4 sumo)
Front Grip Rear Lunge:
45 lb x 20 x 2
45 lb x 10 right leg
DB Swing / Jump Rope / Ab Wheel:
35 lb x 15 x 3 / 100 x 3 / 15 (still sore from Tuesday so will work Saturday if I can)
[b]4/29 - Monday - Press C9W1[/b]
Changing things up a bit. Replaced db bench with db floor press. I’ll be doing regular bench on Thursdays now as main movement but wanted to keep some form of floor pressing in. Bench assistance on Thursdays will simply be more benching. Maybe some long pauses after my 531 sets, and sometimes working up with the slingshot. I’m also thinking of trying some jm and tate presses. Never got to logging my Saturday workout, but it was the usual stuff plus a hockey game.
Press:
45 lb x 5
60 lb x 5
70 lb x 3
85 lb x 3
95 lb x 3
107.5 lb x 8
85 lb x 10
Fat Gripz Lat Pulldown:
107.5 lb x 10 x 5
Fat Gripz Dumbbell Floor Press:
40 lb x 10 x 4, 15
Fat Gripz Dumbbell Curl / Dumbbell Side Raise:
20 lb x 15,10,10 / 10 lb x 10 x 3
Facepulls and pushdowns later
Jm presses… Do them. They are absolutely-freaking-amazing, they are about as awesome as partial range of motion presses. (floor presses/rack lockouts/board presses) Do them like this.
[b]4/30 - Tuesday - Deadlift C9W1[/b]
Just got some volume in on the top set beltless. I never mention whether I’m wearing a belt or not, but pretty much the only time I do is for my top deadlift sets when I know Im doing AMRAP.
Deadlift:
145 lb x 5
185 lb x 5
225 lb x 3
260 lb x 3
295 lb x 3
335 lb x 3 x 3
Front Squat:
100 lb x 10 x 5
Manual Leg Curl:
5 x 3, 6
DB Farmer Walk:
140 x 3-4 trips across court
70 x 2 trips one arm only
5/1 - Wednesday - Conditioning, abs, and stuff
My side and rear delts are so sore from farmer walks the other day. Hopefully thats a good thing. I was trying really hard to keep good posture while doing them.
rower- 13 minutes
behind back wrist curls- 50 x 60, 40
preacher reverse wrist curls- 40 x 30, 20, 20
db swing / jump rope / ab wheel:
50 x 15 x 3 / 100 x 3 / 15, standing 10 x 2
hanging leg raises- sideways 8 x 2, straight x 6. I do these very strict.
What do you think of one armed farmers walks on lower body days for ‘ab’ work (obliques/erectors/QL/rectus abdominis)? When I get my equipment moved to the garage I think I’ll be doing them, and suitcase carries.
Hey man. Plan on doing any meets this year?
[quote]DSSG wrote:
What do you think of one armed farmers walks on lower body days for ‘ab’ work (obliques/erectors/QL/rectus abdominis)? When I get my equipment moved to the garage I think I’ll be doing them, and suitcase carries. [/quote]
I think farmer walks in general will work the core well, but suitcase style lifts certainly place more stress on one side. Anti extension/rotation stuff is the way to go IMO. The one arm walks also place a different stress on the opposite leg sort of like single leg lifts.
[quote]Drake37 wrote:
Hey man. Plan on doing any meets this year?[/quote]
Yes, but it may not be till November. If I do anything before that, it will be toward the end of June.
[b]5/2 - Thursday - Bench C9W1[/b]
Did a little better than expected with bench today. Tried jm presses out for the first time. They were a little awkward but I guess will feel better in time. My wrist never seemed to get comfortable doing them and I’m working on the right spot to stop and how close to my chin to go. Definitely felt them in my triceps though.
Close-Grip Bench:
45 lb x 10 x 2
70 lb x 5
90 lb x 5
105 lb x 3
125 lb x 3
142.5 lb x 3
160 lb x 12 estimated max- 224
Paused- 3 Mississippis
145 lb x 3 x 3
125 lb x 10 back off
JM Press:
65 lb x 10
85 lb x 10
105 lb x 8, 10
One-Arm Dumbbell Row:
52.5 lb x 10 x 5
Hammer Strength Shrug:
205 x 20 x 2
band pushdowns / facepulls / curls: 20 x 3
[b]5/3 - Friday - Squat C9W1[/b]
Surprised I did as well today since I had a hockey game last night and didnt get much sleep. I might couldve got 15 on my top set, but I was squatting in the open and had no safety pins. Also, I saw a guy squatting ATG and let him know he was doing nice squats. I told him I was doing 531 and he was the first person ever in my gym to know what it was and who Wendler is. We had a nice conversation.
Low Bar Squat:
45 lb x 10 x 2
90 lb x 5
110 lb x 5
135 lb x 3
155 lb x 3
175 lb x 3
200 lb x 14 (2 more reps than a couple of weeks ago with same weight)
Paused High Bar- 3 Mississippis
165 lb x 3 x 3
Good Morning:
95 lb x 10 x 5
Front Grip Barbell Rear Lunge:
70 lb x 20 x 2, 10 right leg
[quote]MightyMouse17 wrote:
[b]5/2 - Thursday - Bench C9W1[/b]
Did a little better than expected with bench today. Tried jm presses out for the first time. They were a little awkward but I guess will feel better in time. My wrist never seemed to get comfortable doing them and I’m working on the right spot to stop and how close to my chin to go. Definitely felt them in my triceps though.
Close-Grip Bench:
45 lb x 10 x 2
70 lb x 5
90 lb x 5
105 lb x 3
125 lb x 3
142.5 lb x 3
160 lb x 12 estimated max- 224
Paused- 3 Mississippis
145 lb x 3 x 3
125 lb x 10 back off
JM Press:
65 lb x 10
85 lb x 10
105 lb x 8, 10
One-Arm Dumbbell Row:
52.5 lb x 10 x 5
band pushdowns / facepulls / curls: 20 x 3[/quote]
Don’t let your wrists fall back. I find JM presses really tax the muscles in my forearms to keep the wrists straight.
5/4 - Saturday - Stuff
rower- 13 minutes
seated cable row-? oh crap, I forgot to do these! Oh well, I’m doing my upper day tomorrow anyway…
behind back wrist curls- 45 x 100 reps
preacher reverse wrist curls- 40 x 80 reps
db swing / jump rope / ab wheel:
50 x 15 x 3 / 100 x 3 / 15, standing 10 x 2 (these are insanely hard)
hanging leg raises- sideways 8 x 2, straight 6
Going to be in Austin Monday to get my fathers old couch and a couple more items for him, so Ill be doing my press workout today after work.