[quote]arramzy wrote:
Very nice Evan. Looks like you are set for a solid meet! I am especially impressed with your 12kg curls. Bench press looks alright as well.[/quote]
Well considering it’s my bicep tendon thats causing most of the pain in my AC joint, doing slow incline curls with light weight has been helping
I found the same thing as well actually… Curls really helps elbow and shoulder pain. Glad to hear it’s feeling better. Again, good luck on saturday!
Monday Nov 22 - Squat + Deadlift
Squat
70(154lbs)x5
100(220lbs)x3
130(286lbs)x3
160(352lbs)x2
195(429lbs)x2
210(462lbs)x2
Deadlift
70(154lbs)x3
120(264lbs)x2
160(352lbs)x1
200(441lbs)x1
230(508lbs)x1x2
Easy last real workout before the meet on Saturday, I’ll get in Wednesday for some light squats and benches, nothing really, 100kg on each for a few triples
Wednesday Nov 24 - Squat + Bench + Deadlift
Squat
70(154lbs)x5
100(220lbs)x3
120(264lbs)x3
160(352lbs)x3x2
Bench Press
40(88lbs)x3
70(154lbs)x3x2
80(176lbs)x3x2
Deadlift
60(132lbs)x3
100(220lbs)x3
150(330lbs)x2
180(396lbs)x2x2
Easy last day, now time for chiro and massage then go time
bw - 90.6 (fat and bloated)
Good luck, squat big!
Nice squatting and deadlift at westerns. Sorry about the bench! That really blows. Was the shoulder being a pain?
Soooooo… are you going to come to the Viking Open in January?
[quote]arramzy wrote:
Nice squatting and deadlift at westerns. Sorry about the bench! That really blows. Was the shoulder being a pain?
Soooooo… are you going to come to the Viking Open in January?[/quote]
Hey, yeah the shoulder bugs me constantly, got some shitty calls that could have went either way to be diplomatic about it, but yes the shoulder was an issue for sure.
Don’t think i’ll be going to the viking, just clean up the diet and drop a couple unnecessary kgs and lift at 83 at Nationals
Week 1 Day 1 of Nationals training
Squat + “Bench Press”
Squat
70(154lbs)x5
120(264lbs)x5
150(331lbs)x3
175(384lbs)x3
195(428lbs)x2 - belt/wraps
215(474lbs)x2 - suit bottoms (looser suit)
250(551lbs)x2x5
Bench Press - slow negative, slow press, pause
30(66lbs)x10
35(77lbs)x10
40(88lbs)x10
45(99lbs)x10
50(110lbs)x10
60(132lbs)x10x3
Goodmornings
70(154lbs)x10x4
A)Pressdowns
Greenbandx10x3
B)exercise for supraspinatus
2.5kgx15x3
C)External rotations
2.5kgx15x3
Good bar speed on the squats, hit depth with pretty much every rep which is the goal. Bench felt better than it has, I still felt a pinch at 60kg, the plan is to just add 2.5-5kg every training day for the next 1-2 weeks and keep working rotator strength and flexibility. Then progress into benches with the slingshot and hopefully be all fixed up in 2-3 weeks
bw - 90.1kg after a few meals
Good start to the training cycle. I bet you will drop down to 83kg and still keep a good deal of the strength you built up. O and btw… Our bet still stands on you needing 830kg… hahahaha
Week 1 Day 2
BP + DL
Close grip Bench Press
50kgx5x2
60kgx5x2
70kgx5x2
85kgx5x2
shoulder started to hurt here so called it quits
Deadlift - beltless/sumo
70kgx5
120kgx5
150kgx3
180kgx2x6
really focusing on keeping form and locking out correctly, legs then back
Pendlay Row - kept shoulders retracted the whole time
70kgx10x4
Coached and helped a bunch of lifters with a test day, was in the gym for 2.5 hours :S
Squat + Bench Press
Week 1 Day 3
Squat - beltless
70kgx4
110kgx4
140kgx4
160kgx4
180kgx4
200kgx4
210kgx4
B1)Bench Press - close grip
50kgx5x5
B2)GHR
8x5
C1)Pressdowns
greenbandx12x4
C2)Pendlay Row
70kgx5x4
C3)Shoulder Raise
5kgx20x4
D1)External Rotations
2.5kg.x15x3
Surprised at how easy 200 and 210 were beltless, I haven’t done anything decently heavy beltless or raw in almost 3 months, so thats a good sign.
bw - 89.1kg
Deadlift + Bench Press
Deadlift - beltless
70(154lbs)x5
120(264lbs)x3
170(374lbs)x3
200(441lbs)x2
220(484lbs)x2
240(528lbs)x2x5
220(484lbs)x2
Bench Press - med grip/paused
50(110lbs)x5x2
70(154lbs)x5x2
slingshot - trying to do something with this shoulder
90(198lbs)x5x2
100(220lbs)x5x2
Deadlift - conventional from below knee
100(220lbs)x5
150(331lbs)x5
200(441lbs)x5
220(484lbs)x5
240(528lbs)x5
Back extensions
bwx10x3
bw - 88.1kg
I think you should be doing some rear delt flyes for your shoulders. External rotations are great too but for me simple rear delt flyes make mine feel fantastic. Just a suggestion but I doubt they would hurt.
On a sidenote, these beltless squats and deadlifts are blowing my mind.
Squat
70(154lbsx5
120(264lbs)x3
150(330lbs)x3
170(374lbs)x3
210(462lbs)x3 - suit bottoms
250(551lbs)x3x5
Goodmornings - safety squat bar
70(154lbs)x5x3
Bench Press - paused
50(154lbs)x3x2
60(132lbs)x3x2
70(154lbs)x3x2
75(165lbs)x3
80(176lbs)x3
A)Rear Delt Raise
5kgx20x3
B)Pressdowns
greenbandx20x3
Wore a looser suit on squats, good speed on the reps. Shoulder is coming around. Working a lot on thoracic mobility and shoulder stability which seems to be helping the most
Week 2 Day 2
Squat - beltless
70(154lbs)x4
110(242lbs)x4
140(308lbs)x4
170(374lbs)x4
190(418lbs)x4
212.5(468lbs)x4x2
Bench Press - paused
50(110lbs)x5
60(132lbs)x5
70(154lbs)x5
80(176lbs)x3
90(198lbs)x3
loose slingshot
105(232lbs)x2x2
115(258lbs)x2x2
Deadlift - deficit/sumo/beltless
60(132lbs)x3
110(242lbs)x3
150(330lbs)x3
180(396lbs)x2x2
190(418lbs)x2x3
bw - 89.1kg
Week 2 Day 3
DL + BP
Deadlift - sumo/beltless
70(154lbs)x5x2
120(264lbs)x5
150(331lbs)x3
180(396lbs)x3
205(452lbs)x2
240(528lbs)x2x5
Bench Press - med grip(same as usual…slow negative, slow press, stop when it hurts)
50(110lbs)x4x2
60(132lbs)x4x2
70(154lbs)x4x2
80(176lbs)x4x3
90(198lbs)x4x2
Deadlifts - from below knee/conventional
140(308lbs)x3
200(441lbs)x3
230(507lbs)x3
250(551lbs)x3x4
A)Curls - 4x12
B)Rear delt raises - 4x12
C)Pressdowns - 4x12
easy peasy
Week 3 Day 1
Squat + Bench Press
Squat
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
180(396lbs)x3 - belt
210(462lbs)x2 - wraps
240(528lbs)x2 - loose bottoms/wraps
260(573lbs)x2x5
Bench Press
50(110lbs)x10
60(132lbs)x10
70(154lbs)x10
3 board
90(198lbs)x3x2
110(242lbs)x3x2
130(286lbs)x3x2
A)Pressdowns (green band)
5x10
B)Sit ups on GHR
5x10
Felt tight and uncoordinated to start for some reason, but it came around, ended up going really well, good speed on the squats.
Bench started to hurt a little on the 130’s…going to stick to 3bd’s for awhile until those don’t hurt, then drop to 2bd…etc
Week 3 Day 2
Deadlift/Bench Press/Deadlift
Deadlift to knee’s - beltless/paused
70(154lbs)x3
110(242lbs)x3
140(308lbs)x3
170(374lbs)x3
190(418lbs)3x2
210(462lbs)x2x3
Bench Press - close grip
50(110lbs)x5x2
60(132lbs)x5x2
70(154lbs)x5x2
3board
90(198lbs)x5x2
100(220lbs)x5x2
Deadlift - beltless
90(198lbs)x3
120(264lbs)x3
170(374lbs)x2
200(441lbs)x2x4
Pendlay Rows
50(110lbs)x5
70(154lbs)x5
80(176lbs)x5
90(198lbs)x5
Great training today, spent about minutes doing flexibility/mobility and it helped a lot after heavy squats yesterday. I always used to think deads to knee’s were useless. Levon explained to me why they are done and how they would be the best thing for my deadlift lockout issues. I definitely could see that as I was doing them!
When you say deads to knees you mean pause at knees then finish the lift right??? I am all in for a new technique to work on lockout issues.
[quote]arramzy wrote:
When you say deads to knees you mean pause at knees then finish the lift right??? I am all in for a new technique to work on lockout issues.[/quote]
No stop at the knee then down…they are different than deads with 1 or 2 stop like you’re thinking of