I still need to be able to DL 515 or better, though. I think that’ll require a specialization block
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2021-12-08
Mesocycle 1 Microcycle 3 Day 1
Multigrip Bar OHP
125 3x10
Powertec Lever Squat
280 3x10
MAG Wide Grip Pulldown
215 3x10
These were pretty crappy form the last few reps
Decline Bench Press
190 3x10
Might have to start doing the Lever squats after pulldowns.
5 Likes
You know you’re low on sodium when salted water tastes good.
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Only salt I use is what comes in some of the very rare canned and processed food I eat and soy sauce. Get enough from kraut and kimchi. When I was in Somalia all we had to drink was bottled water. Everytime I drank it I’d get flushed. Read the contents and it had a high sodium level. Set up a little still to boil all my water and used it to make coffee.
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Forgot it was egg-nog season. Wife bought some and I had to keep myself from having a third pint tonight at dinner.
5 Likes
New holiday season program -Squats and Eggnog.
2 Likes
2021-12-12
Mesocycle 1 Microcycle 3 Day 2
Push Press
175 3x6 (PR reps)
Low Bar Pin-Paused Squats
295 3x6 (PR reps)
No boxes available at the 24Hour. These are harder than box squats for me.
Pendlay Row
235 3x6 (PR reps)
Hold at this weight and maybe work reps.
EZ Bar Skull Crushers
105 3x6
DB Hammer Curls
50’s 3x7
Good session. Not enjoyable, but good.
5 Likes
A pr day all around. Good progress.
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I’m expecting that by the end of this meso I should be able to SSB squat a 400+ single, [deleted]if everything goes right[/deleted] if I stick to the plan.
6 Likes
2021-12-14
Mesocycle 1 Microcycle 3 Day 3
Close Grip OHP
130 3x10
These flew
Front Squat
225 10x3
MAG Close Grip Pulldown
225 3x10
Close Grip Bench
165 2x10,8
Lost another rep
Modified JM Press
135x8
EZ Bar Curls
105x6
90 2x8
Standing Calves
BW+160 3x15
Looking forward to the small drop in volume next micro
5 Likes
Wonder how the calculate how many are needed or if they tell everyone toshow up.
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I’ve been thinking about those paused pin squats I did two sessions back. I was able to keep position through all three sets; didn’t shoot the hips back as I’m wont to do. It was the best sets of pin squats I can ever remember doing. Heaviest at that rep range, too.
I’m pretty sure that’s due to the front squats I hate doing so much. I’ve got enough quad strength to lever myself out of the hole without resorting to a good morning.
So maybe front squats aren’t so bad.
I didn’t mention in my log that I also ripped the loudest, foulest-smelling and nastiest shart I can ever remember doing on the very last rep. Quite a treat for my next-rack neighbor.
2 Likes
PRs from top to bottom.
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I’m really sitting here laughing my ass off at this. Did you look at him and grin?
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I wish I had been so epic. The best I could do was behave as though such horror was a perfectly natural everyday occurrence.
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Note to self: Cable laterals are more convenient and possibly more effective for shoulder development than dumbbells. They seem to hit the muscle with the full weight at the very beginning of the movement, unless you do the latter while lying on an incline bench.
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You heard about weightlifting possibly being eliminated from the olympics? Niche sport issues…
The YT comments are full of people wondering if he could break the strongman log press record. Quick answer is definitely, but that specificity thing is real. What do you think?
Breakdancing will be an olympic sport in 2024, I can’t wait to watch…
1 Like