Just run into a wall with it?
You could say that. I always mess up the walkout and can’t push through the last rep.
I did lose about 10 pounds since I set my PR of 260 x 10 a WHILE ago, but my PR at this weight is 250 x 8.
@Alpha has a pretty kick ass video on his youtube channel about the squat walkout. Maybe give it a watch and see if it helps? The last rep thing is tough, if it’s coming at the end of an AMRAP, the last rep was probably 1 prior haha.
Makes sense that losing weight would have an impact too, at least temporarily.
2 Likes
8/20/18
1000% Awesome, Anchor - C1/W1/D1
Warmup:
Throws
Face pulls
Step ups
SSB squats:
45x10
115x5
135x5
155x5
175x5
195x5
225x1
235x1
245x1
Press:
45x10
65x5
75x5x5
Pullups:
+15x4x5
BWx12x5
SSB reverse lunges:
95x5x8
BPA:
Black x10x10
Close grip incline press: (football bar, middle grips)
75x12
85x10
95x8
105x6
115x4
115x4
105x6
95x8
85x10
75x8
Hit some jokers after my top set, moved well enough. 245 was hard, but solid, no doubt that I wasn’t going to finish the lift. I think for this cycle I’ll hit those three numbers for singles and monitor how well they move.
Different layout today so decided to just mess around with the ascending-descending pyramid on incline. Probably won’t do that again but get a nice solid pump from it.
4 Likes
Next cycle, I will break my record!
1 Like
8/21/18
1000% Awesome, Anchor - C1/W1/D2
Warmup:
Throws
Pull aparts
Step ups
Deadlift:
45x10
135x5
185x5
225x5
275x5
315x1
335x1
345x1
Football bar bench: (outer grips)
45x10
95x5
115x5
135x5x5
Landmine press: (unilateral)
25x10
30x10
35x10
40x10
45x10
1 arm BB row:
25x10
30x10
35x10
40x10
45x10
Seated SSB GM:
95x5x15
Hammer curl:
45x3x12
Band pushdown:
Red x3x15
Having myself a @losthog -esque volume day here. Haven’t done a session with this much going on in a while.
Those jokers were… a joke. Feeling pretty good this week.
5 Likes
Looks good man!
1 Like
Yeah man awesome workout.
1 Like
8/23/18
1000% Awesome, Anchor - C1/W1/D3
Warmup:
Throws
Face pulls
Step ups
SSB squat:
45x10
115x5
135x5
155x5x5
Press:
45x10
65x5
75x5
85x5
100x5
115x1
120x1
125x1
Pullups:
5x10
Dips:
5x10
T-bar row: (plates)
2x5x10
Fallouts: (33 links)
5x5
Aside from nearly vomiting eggs and avocado toast, this was a great session. Giant sets of squat-chins-press, dropping chins once I got to my jokers so made it a superset. Then giant sets of dips-fallouts-row.
Actually had some wind during a morning session, probably explains why I felt so good throughout. Time to finish packing for wedding #4 of the summer, late 20s is an absurd time of life.
2 Likes
8/27/18
1000% Awesome, Anchor - C1/W2/D1
Warmup:
Throws
Step ups
Face pulls
SSB squat:
45x10
115x5
135x5
155x5
185x5
205x5
225x1
235x1
245x1
Press:
50x10
70x5
80x5x5
Pullups: (various grips)
+15x4x5
BWx12x5
Close grip incline press: (football bar, center grips)
95x10
105x10
115x3x8
Pull aparts:
Red x5x20
Reverse SSB lunges:
95x5x8
Essentially the same workout as last week, just oriented it a little better this time around. Still dealing with some massive heartburn from the wedding weekend. Ate, drank, and slept like a total asshole but it was a real good time.
2 Likes
8/29/18
1000% Awesome, Anchor - C1/W2/D2
Warmup:
Throws
Step ups
Pull aparts
Dead:
45x10
135x5
185x5
225x5
285x5
315x1
335x1
355x1
Football bar bench: (outer grips)
45x10
95x5
115x5
135x5x5
Landmine press:
25x10
35x4x10
Single arm BB row:
25x15
45x4x10
Seated SSB GM:
95x5x15
Hammer curl:
45x3x12
Pushdown:
Red x3x15
5 Likes
8/30/18
Conditioning
1.5 mile run: 12 minutes
Been ignoring conditioning lately seeing as how my job was taking care of that for me quite a bit. The manual aspect should slow down quite a bit now, so I need to start reintroducing some stuff other than lifting.
Pretty pleased with this time, considering I rolled off the couch and went outside to do it. Not super hot today but pretty humid, felt like I had plenty more miles in me capacity wise but I don’t care to do more than this.
Some pain in my lower quads right around the knee during the run. Nothing major, was able to push through it easily, I think I could roll them and it’ll feel better. Most likely a product of a good amount of squatting, lunging, deadlifting, and awkward carrying, and little to no mobility or running.
2 Likes
8/31/18
1000% Awesome, Anchor - C1/W2/D3
Warmup:
Foam roll
Throws
Face pulls
Step ups
SSB squat:
45x10
115x5
135x5
165x5x5
Press:
45x10
65x5
85x5
95x5
105x5
115x1
120x1
125x0
Pullups: (various grips)
5x10
Dips:
5x10
T-bar row: (number of plates)
2x5x10
Fallouts: (33 links)
5x5
13 hours and 700 miles later, beat the Labor day traffic from NY back to ME and made myself do this workout. Went pretty well. Didn’t have that 125 in me tonight, but I’ll chalk it up to being so tired. I definitely could have had a better transition from clean to press, but there was no juice behind it anyway.
Legs pretty sore from running, first time I’ve rolled anything prior to lifting in a while. Sitting in a truck all day did me no favors. Happy weekend!
1 Like
I hate people like you. I can run intervals and sprints on a regular basis and still not run a 12 min mile and a half.
2 Likes
I think it’s a different enough type of suck that some specificity helped me in that regard. The summer of carrying all that building material through the woods gave me a pretty good liss base.
8/2/18
Climbing
Finally!! Got a full day of outdoor climbing in. Nothing truly challenging for me, as the mental aspect has escaped me more so than the physical portion.
It was my girlfriend’s first time on real rocks, and my best bud had a few projects he was working on, so I was plenty happy to hang some easy stuff for her and belay on the harder routes.
I also for the first time since like February woke up with 0 elbow pain. Surprising given the climbing, but maybe there was some theraputic value to it beyond the mental recharge.
1 more week left of my programming, then I’m actually going to take a deload which I push conditioning a bit harder, then back on the grind.
2 Likes
I’m just not built for it. I also hate it so it’s easy to hold back or quit. Did I mention it hurts?
1 Like
Agreed on all fronts aside from build. My narrow ass was definitely designed for running.
9/4/18
1000% Awesome, Anchor - C1/W3/D1
Warmup:
Throws
Face pulls
Step ups
SSB squat:
45x10
115x5
135x5
155x5
175x5
195x5
215x5
Press:
45x10
65x5
75x5
85x5x5
Pullups:
+15x4x5
BWx12x5
Pushups:
5x15
Pull aparts:
Red x5x20
Sit ups:
5x12
Going to do a little write up of my experience on 1000% once this week is over. Dialing back my assistance a touch and hoping for a couple nice moments to work their way in.
2 Likes