Got better setup on the block pulls. I didn’t feel it anywhere in particular, meaning everything was working together right at the start of the pull. Good foot placement and the right body angles. The hardest thing was how much the hands hurt on the 4th and 5th reps.
Rogue DL bar.
Good knurling.
Your OHP and block pulls are looking strong. If I could I would give you 10 lbs of body weight. I wouldn’t even miss it.
I need a plan too.
I eat stuff.
I train stuff- usually the lifts I like and dont make progress.
unless I follow someone else with programming.
OH press does indeed look strong.
deficits - didnt do much for me
RDL/Stiff legs did way more
and I think Air humps and sumo stiff leg did the most.
Trip to Chicago. No weights were disturbed.
Chi-town has many beautiful women, none who I disturbed either. I can look at a flower without having to put it in a bouquet.
2019-09-03
Clean and Press
95 2x3
115x3
135x3
155x3
170x1
180xMISS, 1
Missed the first one because I got dizzy halfway up. Actually had to drop it, because I was fuzzing out.
145 2x5
Power Clean
135, 165 x3
185 3x3
SSB Squat
135x5
185x3
235x3
275x3
295x1
325x1
285 2x5
Close Grip Bench Press
185 3x5
Pendlay Row
210 3x5
I like the cleans, because they make my shoulders sturdier for presses somehow. They are good warmups for front squats too, which I will be bringing back into the mix.
I’m going to have to keep a closer stance on squats for a while. Going wide aggravates the hip.
I’m bringing in zercher squats as an adjunct exercise for deadlifts and mid-upper back stability as well.
Push presses/power jerks are going to be a thing. I want a strongman log for another press variation.
2019-09-05
Z-Press from pins
barx10
95x5
115x5
135x3
145x3
120 2x6
Very hard when you can’t use any rebound from the bottom. Shoulders felt fatigued starting out. Looking forward to getting the weight up on these.
Snatch High Pull
135x3
165 3x3
Zercher Squat
135x3
185x3
225x3
255x1
285x1 (disappointing, but adductors are starting to lock up)
235 2x4
Double D-grip pulldowns
220 3x6
BaiznTraiz tomorrow. No time this morning or for the rest of the day.
2019-09-06
Sandbag over shoulder + sandbag carry (30 ft)
4 rounds 100x8, 150x1
Sandbag carry, 60 feet
4 rounds 150x1
EZ Bar Curls
100 3x6
Weighted Dips
BW+50 3x8
AB Wheel Rollouts (knees)
3x8
DB Rear Laterals
20’s 3x8
Some conditioning and some buffing. Felt good.
2019-09-07
Push Press
135x5
155x3
170x2
185x1
200xMISS, 1
Pushed out instead of up
165 2x5
High Clean Pull
205 3x3
Front Squat
185x3
205x3
225x1
240x1
195 2x5
Double D cable row
220 4x6
Knew I had a 200+ PP in me. I still suck at front squats.
That recovery day workout may have hurt more than helped. Feeling flu-ey after yesterday’s session. Should be all right by tomorrow, but may have to keep it lighter than I want.
Zerchers from a few days ago left big old bruises on the forearms, even through the neoprene elbow sleeves. Browning up nicely now. I didn’t think the axle would do that if I wore sleeves.
Managed to drop the bar on my right lower quad on power cleans as well. That bruise is a rainbow. Doesn’t hurt though. Must be the leprosy.
DLs and Incline press tonight. Debating on whether to barbell incline or dumbell incline. Going to do a day-max on DL, drop back 10% for two threes/fives, drop back another 10% for 2 fives.
Because deadlifts make everything better.
TRAC trend analysis says I’m right in the goldilocks zone of fatigue, and I feel decently well, so I think I can hit it hard as I want to tonight.
2019-09-09
Incline Barbell Press
barx10
115x5
135x5
155x5
175x5
195x2 (should have gone for the third rep)
170 2x6
DL
135x5
185x5
225x3
275x3
315x3
365x2
405x1 (double overhand, no belt)
Straps, belt on
445x1
375 2x3
335x5
Neutral Grip Pullup
BWx5
+35x5
+70x3
+50 3x3
Got in to the gym late. That’s all I had time for. I could have done 20lbs more on DL, no weak spots going up.
A 220 pulldown is very different from a 230 pullup. The latter is harder, makes me sore while I feel almost nothing from the former.
WTF.
If I had seen you doing that in the gym, I would’ve asked you what supplements you were on…
I used to be able to pull triples @415 off a high box. I just pull everything double overhand until I can’t. That seems to improve the grip all by itself.
That is the truth. Working that double over pays off.
2019-09-11
Clean & Press
barx15
95x5
115x5
135x5
155x3
175x1
145 2x6
SSB Squat
145x5
195x3
235x3
265x3
295x2
330x1
290 2x3
265x5
Pendlay Row
215 3x6
CGBP
190 3x5
Last session’s DL volume knocked me down a bit for today. May have done too much today as well. Solid sixes on OHP, though, so…happy!
Left hip always seems to get aggravated and painful just before squats lately. Sitting too long really makes it cranky. Keeps me from really putting energy into it. I’m either going to have to figure out some amelioration for it (standing desk?) or learn how to ignore it and push like a mofo anyway.
Gonna reorganize a bit and put the heavy/primary/ high skill lifts in the front of the cycle and the variations later.
Session 1
OHP, SSB Squat, Pendlay Row
Session 2
Push Press, Deadlift, Weighted Pullup
Session 3
Incline Press, Front Squat, Cable or DB row
Session 4
Z-Press, Zercher Squat, Cable or Hammer Strength Pulldown
Was going to train tonight, but walked a mile today to get lunch and then back to work, when I haven’t walked an eighth that far in the last two years. In crappy shoes for it, no less, on what has been deemed the hottest day of the year in the city where I work. One degree shy of 3 digits today.
I’m not the thickest brick in the pile, but sometimes it seems I’m working really hard for the honor.
Tomorrow, then.