Exactly! I’m definitely lying about my height and weight so I appear stronger. Gotta cover up my insecurities.
Got another playoff game this Saturday. If we win that the next week will be the championship!
I think the clean grip lunge is a great variation. Helps me get a little extra work in my legs and some form practice for my front squats. Plus its very important for hockey players to do for the health of the groin muscles.
My family isn’t like the Brady Bunch or anything, but we all get a long and like to be around each other.
Felt a little weak today but no biggie. This week has thrown my diet off a bit so I’m not worried about it. Did tricep extenstions for the first time in forever.
CG Bench
125 x 3
145 x 3
162.5 x 12
Long Pauses (3 mississippis)
147.5 x 3 x 3
EZ Bar Lying Tri Ext
60 x 20
80 x 8, 5, 5
Wanted to do rest pause, but I chose to light of a weight. First time doing these in ages and it really fried my tris.
1A DB Row-RP
40 x 10
50 x 10
60 x 18,8,6 Left/18,6,4 Right
Pecker Decker
100 x 12,10 (I kept on working up but it felt to light. Not familiar with this machine)
And just now I’m remembering I didn’t do my facepull, pushdowns, and curls…I’ll have to make sure I do those tonight!
My squat stance has become almost as narrow as my deadlift. I just feel stronger this way. Couldve done 12-14 with top set but did 4 sets of 3 instead. Don’t want to be worn out for my playoff game today.
LB Squat
160 x 3
185 x 3
205 x 3 x 4
HB Paused - 3 mississippis
175 x 3 x 3
Good Morning
85 x 10 narrow
95 x 10 sumo
105 x 10 narrow
105 x 10 sumo
85 x 10 narrow
Clean Reverse Lunge
70 x 20, right leg x 10
Hanging Leg Raises
sideways 10 x 2
straight 5,4
I need to get video of these sometime. There more than just a leg raise, but I don’t really know what to call them.
Did the John Meadows rear destroyer set. It felt weird to me but maybe I’ll get use to it. I embarrassed myself by trying to use straps with 25lb dbs! Eventually I gave up and just did it without them.
Press
80 x 5
92.5 x 5
105 x 9
80 x 10
A little weaker than last week. Probably couldve only done 1 more rep on top set.
Chin Ups
8,8 (hurt my forearm flexor so switched to pull ups)
Pull Ups
6,5,5,4 - 8 partial reps
DB Floor Press
50 x 10 x 5
BB Curl- RP
60 x 13,6,5
DB Side Raise
10 x 12 x 3
Rear Delt Destroyer Set!
25 x 60 / 12.5 x 30 / 5 x 10
This was awkward.
[quote]MightyMouse17 wrote:
When I got home from the gym found this on my right pec. Have no idea what happened but it doesn’t really hurt. [/quote]
Lol I’m sure you’ll be fine. Did you hit yourself with anything by accident? Also, I get those on my forearms whenever I do anything loaded as a zercher (squat, lunge, ect) for obvious reasons…
[quote]DSSG wrote:
Lol I’m sure you’ll be fine. Did you hit yourself with anything by accident? Also, I get those on my forearms whenever I do anything loaded as a zercher (squat, lunge, ect) for obvious reasons… [/quote]
My only guess is it couldve been from laying on the incline bench doing the destroyer set. It really felt quite awkward.
rower- 2000m in just under 12 minutes. Just going at a steady pace.
farmer walks- 75s x 3 times across b-ball court x 2 sets. 1 set of 2 times across.
suitcase walks- 75 x 2 times across x 2 sets.
behind back wrist curl- 50 x 40 reps
db swing / jump rope / ab wheel
55 x 15 x 3 / 100 x 3 / 15, standing 10 x 2
Warm Up- light facepulls, pushdowns, pulldowns, and side/front raises. I’ve been doing this for a long time; just haven’t posted my warm ups before.
CG Bench
115 x 5
135 x 5
152.5 x 5
Long Pauses
137.5 x 3 x 3
EZ bar Lying Tri Ext
50 x 10
70 x 10 x 3
Calf Ext on Leg Press
some plates and some reps…don’t really remember. Did an insanely slow eccentric and paused at the top. Calves are sore today!
1A DB Row
45, 55, 65, 65, 60 x 10
BB Shrug
205 x 20 x 2 (These stress the lower back a lot more than the shrug machine, but it was taken.) Only like doing those occasionally on deadlift day.
Solid squats again. Working with lighter weight is helping me out a lot with hammering my technique. Not really sure what I had in me today, but pretty sure I could’ve repped my top weight for 15-18. It was around 65% of my max.
Championship hockey game is tonight. Wish me well!
LB Squat
150 x 5
175 x 5
195 x 4 x 5
HB Paused
170 x 3 x 3
Good Morning
95 x 10 x 5
Clean Grip Reverse Lunge
65 x 24, 12-right leg
Hanging Leg/body Raise
10 x 2 sideways / 5 x 2 straight
Training has been going really well for the most part since I’ve come back from my sickness at the beginning of March. I started insanely light on my training maxes for 531, but its paying off.
Squat- My squat was doing fine before I decided to do smolov in December. I was not ready for a program like that and my strength just plummeted soon after I peaked on it. I remember struggling to get 205 for just 3 reps one time. Now I’ve switched to weightlifting shoes, have a slightly narrower stance, kept the low bar, and I should be able to beat my previous best of 303. And that was flat footed and with super tight knee wraps/belt. I think I can squat around 300 completely raw now.
Bench- still my worst enemy, but is finally staying consistent. I remember the estimated maxes I was getting before were all over the place. It would fluctuate as low as 205 and a 228 high. These last few months the numbers have stayed much closer. I now feel very confident that I’ll shatter my current meet best 209 in November. I think 226 is in the books, and if I fill out the 148s by then I should be able to do even more.
Deadlift- Favorite lift since its by far my strongest. Should be able to get around 450 now. Doing a rep max for the first time in 2 months this coming Tuesday, so maybe my number will be even higher. Been using prilepins chart to determine reps and sets on top weight while not doing AMRAP.
I am by no means an elite lifter, but I’m proud of the progress I’ve been making.
Thanks! To be simple I think I just happen to suck at fronts. It could be one or all of what you mentioned. I do think my upper back is pretty strong though. Leverages could play a part too. I don’t think its uncommon for some to have a stronger bench than front squat. Either way I guess I should just get stronger. My thighs do need to grow to fill out the 148s.
rower- little over 2000M in 12 minutes
farmer walks- 75s x 8 times across gym total. One armed with 75 for 4 trips each arm.
db swing / jump rope / ab wheel
52.5 x 15 x 3 / 100 x 3 / 20, 10 x 2 standing
Had a lot of fun last night when my kitchen sink randomly started to overflow and had water shooting from under the sink too. Thank you neighbors above me… Feeling pretty tired but hopefully I’ll set a PR on bench today.
Bench isn’t really moving well but at least its not fluctuating too much.
CG Bench
135 x 5
152.5 x 3
170 x 10 (This leaves me in the 226-231 range)
135 x 11
EZ Bar Lying Tri Ext
70 x 12, 10, 8
1A DB Row
45,55,65,55 x 10
Calf Extension on Leg Press Machine
Don’t remember the weight and reps here as I didn’t have my log with me. I got a really good stretch at the bottom, squeezed hard at the top, and did really slow eccentrics.
Of course I forgot my facepulls and pushdowns again! I’ve got to start remembering that stuff. Will do it today or tomorrow I guess.
