Hadn’t done low bar in 5 weeks until today, and it went great! Took a really wide grip on the bar to hopefully prevent any elbow issues. Basically brought it up around 20 lbs since the last time. So with the exception of my bench, it looks like my goals are on par. Want to get 304 at the meet, and I think I could squeeze a little more possibly. Deadlift goal is 430, and I feel like I can get more, so pretty fucking happy today.
Low Bar Squat:
45 lb x 10
105 lb x 5
135 lb x 5
155 lb x 3
180 lb x 3
205 lb x 3 235 lb x 9 (Estimated max = 305. Highest Est. before was 286!)
260 lb x 2 Belt and wraps 275 lb x 2 Belt and wraps (Never had done twice before) 290 lb x 2 Belt and wraps (Beat my previous meet PR by 14 lbs for a double)
Wraps felt weird the last few sets and my left one came undone on my second rep. I suck at wrapping my knees…
Good Morning:
90 lb x 8
105 lb x 8
120 lb x 6
Still doing simplest strength template with these.
Thats all she wrote for today. With all the heavy doubles I didn’t feel the need to do any extra quad work. Gonna have a quick extra workout tomorrow followed by a hockey game.
[quote]DaveForner wrote:
Good to see you can low bar again.
How are you wrapping them?[/quote]
Just wrapping the standard way. I’ve watched this video on youtube a lot and liked a certain criss cross way, but I never seemed to have enough wrap to do it. Mine are the 2m red/black inzers. If I can wrap better I bet that could help me squat a decent amount more. I haven’t used them since my meet so hopefully with practice things will improve.
So I feel like an old man right now. Had a brutal hockey game today and my body is starting to let me know I squatted a lot yesterday. We won 2-1 and I got both goals!
[quote]DaveForner wrote:
Good to see you can low bar again.
How are you wrapping them?[/quote]
Just wrapping the standard way. I’ve watched this video on youtube a lot and liked a certain criss cross way, but I never seemed to have enough wrap to do it. Mine are the 2m red/black inzers. If I can wrap better I bet that could help me squat a decent amount more. I haven’t used them since my meet so hopefully with practice things will improve.
So I feel like an old man right now. Had a brutal hockey game today and my body is starting to let me know I squatted a lot yesterday. We won 2-1 and I got both goals! [/quote]
If you can’t criss-cross you arn’t wrapping tight enough. I havnt tried the inzer z’s as knee wraps but they are stretchier than the true black that I use an I can get a full cross and a wap around then tie. It took alot of practice though to be able to do it my myself.
Yea, I gotta learn to make them tighter for sure. Practice makes perfect. Do you notice a decent difference in bounce when you criss cross versus the standard way?
K so I have been studying for my license exam and I am having a hard time remembering which offences are a summary convication indictable or hybrid. Are there lots of questions on the test about this, do you reckon’??
Turned press day into another ME day for the chest. Worked up to a 1rm in the floor press this week. Seems like its about 90% of my regular bench. I’ll be taking it easy on the bench this Thursday. Still staying away from chin/pull ups in hopes of healing my tendinitis completely.
Floor Press:
45 lb x 10
85 lb x 5
115 lb x 5
135 lb x 3
150 lb x 3
165 lb x 3
180 lb x 1
190 lb x 1
200 lb x 1 207.5 lb x 1
135 lb x 10
Press:
50 lb x 5
65 lb x 5
75 lb x 3
90 lb x 3
105 lb x 3
117.5 lb x 5
Final really heavy deadlift session before meet. Will probably hit my opener 1-2 more times…maybe. Did an ugly set of power shrugs with my deadlift goal of 430. Got a video that should be up shortly.
Deadlift:
155 lb x 5
195 lb x 5
235 lb x 3
275 lb x 3
315 lb x 3
355 lb x 3 (Just prescribed reps.)
365 lb x 1 (Opener and 85% of meet goal.) 405 lb x 1 (PR and 95% of meet goal.)
Paused Oly Squat:
45 lb x 10
95 lb x 5
135 lb x 3
185 lb x 2
200 lb x 3 x 3
Sloppy Power Shrug…:
245 lb x 5
345 lb x 5
430 lb x 5 (Deadlift meet goal, so wanted to get a feel for this much weight.)
Ab Wheel:
25 lb x 5 (This was extremely difficult!)
BW x 12 x 2
Oh I didn’t realize you were so old, LOl. You meet is right before my red hot chili peppers concert and 2 weeks before my meet! These are exciting times we live in.
Bench Press:
45 lb x 10
80 lb x 5
100 lb x 5
120 lb x 3
135 lb x 5
155 lb x 5
175 lb x 5 (Just prescribed reps this week because of ME on Tuesday)
Band pull aparts between all sets
Incline Bench Press:
97.5 lb x 10
117.5 lb x 10
135 lb x 10
Face Pull / Triceps Pushdowns SuperSet:
75 lb x 12 x 3 / 75 lb x 10 x 3
Working the high bar again since its seemingly made my low bar jump up fast. Will go back to low bar for 531 week which will be last heavy squat session. Just required reps today.
High Bar Squat:
45 lb x 10
95 lb x 5
120 lb x 5
145 lb x 3
155 lb x 5
180 lb x 5
200 lb x 5
Played a hockey game last night and got robbed several times. Also irritated my left groin/hip flexor again. Not really sure which it is…Oh well, it’ll eventually get better.
Face Pull:
40 lb x 20 x 2
One-Arm Dumbbell Row:
35 lb x 10
45 lb x 10
55 lb x 10
Free Motion Rear Delt Scarecrow Thing…:
30 lb x 12
30 lb x 10
20 lb x 12
Pallof Press :
50 lb x 10 x 2
Alternate Hammer Dumbbell Curl:
22.5 lb x 15, 12, 10
Workouts have been fairly boring lately and will continue to be so up to the meet. I’ve been lowering the intensity and volume for assistance as it approaches. Was in a bit of a hurry as well.
Close-Grip Bench Press:
45 lb x 10
95 lb x 5
115 lb x 5
135 lb x 3
155 lb x 2
170 lb x 5
185 lb x 5
Some BPAs between sets
Press:
50 lb x 5
65 lb x 5
75 lb x 3
85 lb x 5
95 lb x 5
110 lb x 5
I didn’t really notice your nipples that much in the video. I kept looking, but I got distracted by that dude on the lat pull down semi-checkin ya out…
[quote]Spock81 wrote:
I didn’t really notice your nipples that much in the video. I kept looking, but I got distracted by that dude on the lat pull down semi-checkin ya out… [/quote]
Yea, he was totally 'mirin…lol I hate that word so much. It was the power shrugs that brought out the nipps.
