I think next macrocycle I’m going to try step loading, where I keep the weight about the same (maybe small increases within a meso), but do more sets. I also want to do a circa-max set followed by volume
So a triple (not quite a max), followed by 2,3,4 set of eight over the meso.
A double followed by 2,3,4 sets of 6 the next
A single, followed by 2,3,4 sets of 4.
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Fella trying a 405 squat asked me for a spot as soon as I walked in the door of the gym last night. I was surprised, because I’ve never seen him squat more than 315 for 5 in the time I’ve been going there. I was game, though. I back spotted him. He went down, started to come out of the hole and things went as I expected from there. From that position I can’t give him more than 60 lbs of help, which would have been enough except he rolled forward. Nice to see him try though. Hardly anyone even attempts that weight.
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At least he had the guts I guess.
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Brian Shaw has almost no chance of winning WSM this time around as of the end of the fifth event.
That’s too bad.
Pritchett has done very well, though.
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2020-11-16
Mesocycle 3 Microcycle 2 Day 4
Push Press
170 3x4
Felt light
Close Stance High Bar Squat
295 3x4
Wide Neutral Grip Pulldown
210 3x4
EZ Bar Skull Crushers
115 3x4
95 2x8
Let myself get core-loose into and out of the hole. Made squats harder than they should have been. Fixed it in the 2nd and 3rd sets
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2020-11-18
Mesocycle 3 Microcycle 3 Day 1
OHP
160 3x4
SSB Squat
325 3x4
BB Row
215 3x4
EZ Bar curl
100x8
90 2x8
HamTractor Seated Hamstring Machine
225 3x8
Almost done. 3 more sessions until deload. Wasn’t going to try 120 on curls so dropped weight and went for reps.
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Will be requesting pics of your howitzers when this gets posted in a future workout…
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I have to admit, I’ve got something to bring to the gun show nowadays. Not massive, but I look like I visit a gym now and then.
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I think you’re definitly stronger than back when I use to show up here regular. Good you’re still making gains.
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2020-11-20
Mesocycle 3 Microcycle 3 Day 2
1 Arm DB Press
85x3 (PR +1 rep)
70 2x8 (PR +2 reps)
Didn’t feel like arsing about with the bar
Topped out. Went for reps and PR’d there too
Deadlift
425x miss (dbl overhand)+425x1 (mixed)
425 3x1 EMOM (straps)
Low Bar Good Morning
255 3x5
Neutral Close Grip Pullup
BW+55 3x4
Close Grip Slingshot Bench
215 3x4
Wanted full range movement to feel it out for next mesocycle.
Missed the first deadlift 3/4 of the way up, switched to mixed grip and pulled it again then pulled at the top of the minute thereafter with straps
Upper chest does not like full range bench, so will do full range. Should have kept up with the pushups.
I’m definitely approaching the end for this macrocycle. Looking forward to 8’s now.
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Well, well, look who’s having a PR party!
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I think allowing my rows reps to go under 6 was a mistake, and negatively affected my deadlift. I have plenty of power in the my legs and lower back, but I feel my upper back lose tension in later DL reps. I may have to program rows differently to other things.
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2020-11-21
Grippers
#2 Warmup
#3 5x5 (2 closes)
#2 3x5 (5 closes)
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Just watched an episode of The Strongest Man in History. Brian Shaw and Eddie Hall were at Paul Anderson’s house and they each pinch gripped and lifted two of the old flat backed York 45 plates back to back and lifted them.
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I watched that whole series. Loved it - especially the Paul Anderson episode.
2020-11-23
Mesocycle 3 Microcycle 3 Day 3
Strict Viking Press
205 3x4
Hatfield SSB Squat
360 3x4
PR since I’ve never done them before…
1 Arm DB Row
115 3x6
Hammer curls
55’s 3x5
Leg Extensions (0-2-3-0)
140 3x8
Heel Raises
BW+180 x15, 12+3, 12+3
Hatfield squats are a low-overhead overload exercise. It’s like a reverse band squat without having to have bands. Those are going in the next macro. Dunno about the viking presses. Maybe its a better exercise at higher reps…
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I’m feeling like I’ve been dragged behind the haywagon from the field to the barn.
Well, I guess we’ll see what I can do for the last session of the last cycle…
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2020-11-25
Mesocycle 3 Microcycle 3 day 4
Push Press
175x2
195x1,
210 2xMISS
175 2x4
Leg Press
710 3x4
Wide Neutral Grip Pulldown
215 3x6
Dips
BW 2x8, 1x12
These hurt a lot. It’s been months since I’ve done any.
Flex DorsiFlexor Row Machine
225 3x8
And we’re into deload.
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Shoulders ache so much today and I feel overall tired. I’m taking an extra day off.
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Bought a couple of MAG pulldown attachments, the wide and medium-width neutral grip one. It’s nice stuff. I’ll probably buy more.
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