Well, I’m back from the dead now! For the second time already this year I got the stomach bug. Couldn’t eat solid food for about 3 days. It was a deloadish week anyway but still, obviously being able to eat food is important for strength training! Worked out Monday, then Tues-Thurs felt like ass, and did a short full body workout Friday.
2/3 - Monday - Squat/Deadlift Deload
High Bar Squat
185 x 5 x 2
135 x 10 x 2
Deadlift
275 x 5 x 2
Snatch Grip Deadlift
185 x 10 x 2
Good Morning
95 x 10 x 3 (narrow, wide, narrow)
Leg Extensions
Leg Curls
Hack Squat Machine
Calf Raises on leg press machine
2/7 - Friday - Full Body Deload
Front Squat / Manual Leg Curl
135 x 5 x 4 / bw x 5 x 4
NG DB Chest Press / 1A DB Row
50s x 10 x 4 / 50 x 12 x 4
Lat Pulldown
105 x 15 x 2
Pallof Press
25 x 10 x 2
I kind of like the full body workouts. Just not sure that would work for my powerlifting goals at this time. I’m also too stupid to program full body powerlifting…
[quote]MightyMouse17 wrote:
Well, I’m back from the dead now! For the second time already this year I got the stomach bug. Couldn’t eat solid food for about 3 days. It was a deloadish week anyway but still, obviously being able to eat food is important for strength training!
[/quote]
Thats bad luck man. Got to watch where you eat. There is this one place in town where I used to eat at and every 6 months I would get a stomach bug.
Im sure you could find a decent full body powerlifting program somewhere on this site.
Thats exactly why I hate eating out! Although we think this was from a super bowl party. 4 of us got sick that I know of, including my dad and girlfriend.
And I “think” I’ve decided to start doing all the 531 lifts each week again. Will probably be doing…
Mainly because I thought I was going too heavy on squats/deads, so decided to use it on bench day too. Its just so damn simple and I think it’ll work good for me again. Reps seemed to help my deadlift a lot but I kind of got away from that.
Did some conditioning Saturday but never logged it. I think it was just some high rep sets of 1A dumbbell snatches followed by some hill sprints on the treadmill.
2/10 - Monday - Deadlift 5/3/1 Week
Hopefully all the setbacks are out of the way now! Powerlifting meet April 12. Deadlift was stronger than I thought it would be. Thats a good thing though! As you’ll see I made some changes. Added good mornings back in and will be experimenting with front box squats.
Deadlift
270 x 5
305 x 3
340 x 7 (2 in tank)
High Box Front Squat (knee level)
205 x 5 x 3 sets (lots of 5’s on the way working up)
Taking the low bar out for a little while to build some actual quads. Not use to squatting that much in one day since I usually do a squat and hip hinge movement. Definitely had tired legs afterwards.
What up Mouse!I got sick on the superbowl day as well, going to stay home next time and chill with buddies. Lesson learned! Bench is digressing maybe due to over use of shoulders. Keep up the good work bro, your front squat is better than mine as I never train it Going to change that though!
[quote]Jlabs wrote:
What up Mouse!I got sick on the superbowl day as well, going to stay home next time and chill with buddies. Lesson learned! Bench is digressing maybe due to over use of shoulders. Keep up the good work bro, your front squat is better than mine as I never train it Going to change that though![/quote]
I’ve always liked doing front squats. I honestly have no idea if it helps make my deadlift or squat stronger, but I feel they have a lot of benefits either way.
Really this should be a deload, but I did that 2 weeks ago so did the 5’s week and just required reps. Will be adding weight to training max and doing new cycle next week. All reps were fast.
Pretty good day. Decided to test my floor press on my PR set and was pleased with how strong it felt. Felt like I had one more grinder in me too. Should be a good indicator that my bench is going up a decent amount.
CG Bench
140 x 3
160 x 3
180 x 6 RPE @ 8
140 x 15
CG Floor Press
125 x 3
145 x 3
162.5 x 10 RPE @ 9
125 x 15
Pinwheel Curl / Side Raise
30 x 20,15,12 / 15 x 15 x 3
I’ve been mislead this whole time I thought you were younger than I. Doesn’t matter big show downs coming up. Our females shall be fighting soon. Then the males tomorrow will be exciting shit to watch. Time to train!
