2019-02-23
W/U 10 min
SQ
135x5
185x5
225x5
265x3
295x3
315 2x3 (milestone reached)
275 2x5
Clean and press
145 3x5
Pendlay row
215 3x5
Curl bar curls
95x5
105 2x5
110x5
115x3,2
Face pulls
50 3x15
3 Likes
2019-02-25
W/U 5 min
Front SQ
135x5
165x5
195x3
225x3
240 3x2
210x5
Quads tried to cramp. Still should have done more sets @240
Incline Press
135x5
155x5
170x3
185 4x3
Next go 5x3 and convert it to 3x5 over time.
DL Row
245 2x5, 6
Slingshot CG BP
225 5x3
Feels like cheating, especially with such paltry poundage, but itāll help lockouts. Gonna turn this into 3x5 and then go up in weight.
DB Laterals
20ās 3x10
2 Likes
Do you unrack for CG by yourself? Is it difficult with the slingshot on to rack and unrack?
Slingshot looks pretty good for that exercise
I usually unrack the bar myself. I donāt have a training partner and Iām really bad at asking for help. Itās not any harder to unrack with a Slingshot. The hardest part is getting hands on the bar to begin with, but thatās not hard at all with close grip. Re-racking is pretty easy too. I think if I boost poundage too fast I might run into trouble, but the gymās bench has spotter arms, so I can lay it down and get out from under it if needs be.
1 Like
Cool
Thanks.
2019-02-27
DL
135x5
225x5
275x3
325x3
375x1 (hook)
435x1 (straps) (15 lbs from milestone)
Really wasnāt feeling it today. Top set was really slow. Slower than it ought to have been, but 10lbs over the last max DL so itās okay. Probably just need to do more deadlifting at percentages if I want my DL to go up faster. Also, deficit DLing doesnāt seem to carry over to my conventional pull all that much. Iām good off the floor, itās at knee height that Iām slowing down. Rack pulls?
Push Press
135x3
155x3
170x2
185 4x1 (count 20 between attempts)
165 2x5
Dead Stop SSB GM
195x5
205 2x5
Flex DorsiFlex Row machine
210 3x10 (low on upper handle)
DB Hammer Curls
55ās 2x5,2x3
2 Likes
Iāve never liked deficit dead. Always felt awkward not like a DL. If bands or chains are an option it gets heavier as you pull toward lock out and you need to pull with force to keep going. Those have helped me the most. Chains more than bands. Iāve always had a hard time with rack pulls or pulling off mats getting it to feel like Iām in the same place as if I started from the floor.
I think dead stop GMs will make you pretty damn strong.
For me what has helped is
- Chains
- Good morning
- SLDL
- Bands.
Thatās just me, many others may have different experiences.
1 Like
Using bands again might be just the thing. They kick in hard at just the right height and really work my upper back. There are some at my gym that I donated years ago. Iāll try them out again. Iāve been trying to keep it simple, butā¦
I have a funny story about using bands that I might tell some time.
No better time than the present, I always say.
I was at a 24 hour Fitness, doing deadlifts for reps in the squat cage, using 295 with quad-wrapped mini-bands. It was the only place I could secure the bands and the racks uprights hid them. I was early 50ās at the time I think.
Anyhoo, some young bro-dude saw me apparently struggling with the 295 lockouts and figured heād for sure show the old man just how you deadlift such a light weight and demanded access. I exited the cage and he jumped in to pull. He managed to pull it to about the bottom of his knee, started shaking and grimacing and got yanked forcibly back down to the floor. Those bands added about 200 lbs to the bar.
Of course I laughed out loud. He didnāt say a word. Just gave me a dirty look, exited the cage and then the gym.
I never saw that guy again.
4 Likes
Awesome
He deservesd that hoist.
Bands are great, they make it way harder
1 Like
You bet. I pulled a stupid-easy straight-weight 515 not long after that.
1 Like
2019-03-01
W/U 5 min
SSB Squat
145x5
195x5
235x3
275x3
295 2x3 (weight PR)
265x5
OHP
95x5
115x5
135x3 felt too heavy
155 2x3,2,2 really heavy
Pullups
BW 3x9, 3x8
Body Master Vertical Chest Press, neutral handles
180 3x10
Thatās it. I wanted to quit right after the first squat set@295. Shoulders still hadnāt recovered from the push presses a couple of days ago. Generally run down in gym terms, though I feel okay otherwise.
I need a couple of easy sessions where I just get a bunch of blood through the muscles.
3 Likes
Iām feeling that way as well. Going to just train sensible for a few weeks then see how I feel.
The SSB squats really feel like a full body exercise to me. Shoulders, upper back, hips, legs. The weight just pushes down in a different way than squatting with a straight bar.
Congratulations on the PR, enjoy the feeling of accomplishment.
1 Like
Iām with you on the SSB. Bar lays differently on the traps adn upper back. Got a lot of stimulation and really had to focus on keeping the upper back locked in. Gonna be sore tomorrow. Hell - sore now.
1 Like
2019-03-04
High-Bar Paused Squat(3 count)
135x5
185x5
225x5
265x5 (belt on)
280x3 (PR +5lbs)
285x3,3 (PR +5lbs)
Incline Bench
135x8
155x5
175x3
185 5x3
superset
1 Arm DB Rows
100 5x5
EZ Curl bar curls
115x5,3,3,3
Felt really good today. Felt like I could get 5ās @285 on paused squats.
3 Likes
Congrats on the PRs!
Well done.
Thank you, sir.
Milestones Iām working towards.
OHP 185 single done
OHP 185 triple
OHP 205 single
Push Press 225 single
Front Squat 315 single
Squat 315 triple done
Squat 315 3x3
Squat 315x5
Squat 315x5 paused
Squat 315x10
Squat 350 single
Squat 380 single
Squat 405 single
Front SQ
DL 405 done
DL 450
DL 475
DL 500
3 Likes