If I understand box squats, it’ll be your hips, especially if the box height is above parallel.
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Makes sense.
I think I’m finally nailing down all my weak points so jumping into this next cycle should be fairly productive.
I am going to start what I shared above, but with the tweaks you suggested.
Do you use your latest meet maxes, or try for some new gym PR’s when calculating percentages for a new cycle or program? I only ask because I feel like my bench has already improved some…
Best approach is using a training max. Either 90% or 85% of your gym PR is recommended. That way you won’t risk burning out any time soon.
10-4
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Was teaching a class this morning and wanted to get some extra bench in. I also decided to try some single arm barbell snatches because Chris Duffin.
Bench Press
45x5, 135x3, 150x3, 170x11
Band Tricep Pulldown
about 100ish
Single Arm Barbell Snatch (all weight, both arms)
45x1, 65x1, 85x1, 95x1, 100x1, 105x1
Low Bar Squat
45x10, 135x5, 225x8x2, 225x6
High Bar Squat (belted)
45x5, 135x1, 225x1, 255x1, 275x1, 295x1, 236x7x2
Snatch Grip Deadlift/ Pendlay Row
155x3x5/ 155x4x5
Dumbbell Row 35’s
20L, 20R, 12L, 12R
Face Pulls
120
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Fairly sore from yesterday’s workout, which means tomorrow should be enjoyable.
Bench felt great today. Stuck with the Prilepin numbers for the main lift, then pushed it on the close grip again. These are feeling better and better. My buddy said I had plenty more in me after the 205, but I didn’t want to push it just because I’m trying to watch how my elbow responds as I increase the volume and frequency. Then got a little pump going in my arms and called it a day.
Bench Press
45x10, 95x8, 120x5x5, 120x13
Close Grip Bench
45x12, 65x12, 85x10, 115x8, 135x5, 165x13, 185x1, 205x1, 165x7x2
Snatch Grip Deadlift
110x4x5
Dumbbell Fly
25x4x12
Lateral Dumbbell Shoulder Raise (internally rotated) 10’s
4x10
Hammer Curl 25’s
4x12
Band Pull Apart
108
Barbell Front Raise/ Barbell Curl 45lb
5x6/6
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My buddy bailed on me, which was a bummer. I’m normally by myself, but when you think you’ll have someone there and then they cancel, it gets in your head. Or maybe just mine, I dunno. Either way, it was still a good workout. Did some conditioning work after the main lift, then a little extra stuff at the end. These aren’t my favorite days but I need to do them.
Low Bar Squat
45x5, 135x5, 220x7x3, 255x1, 305x1, 325x1
Circuit x4
10 Hang Power Cleans 115lb
30 Double Unders
10 Kneeling Ab-Wheel Rollouts
6 Strict Pull-ups
Band Tricep Pulldown
50
Some standing abductor/adductor extensions against a light band
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This was an excellent workout. One of the things I am attempting to grow specifically are my adductors.
This definitely hit them. Felt good. And the squats to pins were a little above parallel, which is where I usually get stuck. Oh, and I weighed 189 this morning.
Low Bar Squat
45x5, 135x5, 210x6x4
Low Bar Squat to Pins
210x1, 225x10, 315x3, 365x1, 385x1
Snatch Grip Deadlift
175x3x3
Goodmorning
45x10, 95x4x12
Superset
Hip Adductor
220x10, 265x12, 295x10, 305x12
Hip Abductor
280x8, 235x10, 205x12, 185x15
Dumbbell Row (each arm)
80x16, 70x10, 60x12, 50x15, 40x15
Hammer Strength Low Row
90x15, 140x2x12
Seated Leg Extension
115x4x25
Another fun one. I super-setted everything, and I tried to keep the pace up. The floor presses felt good. It may be a few days before my next workout, which will hopefully give my legs a chance to feel normal again.
Bench Press
45x10, 95x8, 125x9x3
Face Pulls
110
Floor Press
125x10, 165x8, 185x5, 205x5
Roman Chair Back Extension
50
Strict Press
45x10, 75x5x5
Kettlebell Row 30lbs
5x10L, 10R
Ring Push-ups
5x8
Snatch Grip Deadlift
120x5x4
Well, no one showed up for the 5am class this morning. So I was sitting here drinking some giant iced coffee turbo thing from Dunkin that my wife left in the fridge, and got all jacked up. So I pulled a conventional PR. 455. Felt good.
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Got to sneak in a quick workout! It wasn’t much but it was at least something.
Bench Press
45x10, 135x6x4
Rear Dumbbell Delt Fly 10’s
7x10
Incline Bench
135x3, 155x3, 175x3, 195x1, 205x1, 210x1
Hammer Curl 25’s
20, 16, 14, 14, 12, 12
I weighed 189 this morning. And got a quick circuit in.
Circuit x3
5 Conventional Deficit Deadlift 195lbs
40 Double-Under
14 Kneeling Ab-Wheel Rollout
12 Dumbbell Lateral Raise 25’s
Another short one.
Low Bar Squat
45x10, 135x5, 200x9x3, 255x1, 305x1, 335x1
Band Pull Apart
110
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Welp, I was able to get more in than I thought I would be able to this week. They were all short, but quality workouts.
Circuit x4
5 Conventional Deficit Deadlift 150lbs
20 Barbell Shrug 150lbs
30 Double Unders
12 Ring Push-ups
8 Chin-ups
My wife was gone for a little bit this evening, so I went out and did a little something in the garage.
Pull-up
30
Chin-up
20
Band Tricep Pulldown
100
Roman Chair Back Extension
50
Dumbbell Hammer Curl 25’s
40
Crunch
100
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First time squatting in sleeves. I like it.
Also first PM workout in quite awhile.
It was short, but enough to break in the sleeves.
Low Bar Pause Squat
45x5, 135x5, 225x2, 240x7x2
Band Pull Apart
120
Front Squat
135x3, 165x6x6
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Got to try out some of the new toys I got.
I love the Swiss Bar. Shoulders feel much better using that as opposed to a straight bar.
Bench Press
45x12, 115x8, 140x7x3
Lateral Dumbbell Shoulder Raise (internally rotated)10’s (3 sets w/ FatGripz)
5x12
45degree Handle Swiss Bar Press
25x12, 95x12, 115x10, 145x5, 165x5, 185x1, 205x1
Face Pulls
90
Band Tricep Pulldown
60
Dumbbell Row w/ FatGripz 25’s
3x12
There was only one person at the 5am class.
So I did some power cleans with her.
Worked up to 197.5lbs, which is a 1/2lb PR.
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I supersetted the last two movements and was pretty beat at that point. I wanted to do some more rows, but I had to call it. The chains are sweet, I need more weight, any suggestions?
It was also my first time doing the modified sumo deads, they are alright.
Low Bar Squat
45x5, 135x5, 190x6x5-on these I added chains(first time!) which added only about 20lbs at the top. I will get more asap.
Front Squat(sleeves)
45x5, 135x5, 175x7x5
Modified Sumo Deadlift
135x10, 225x6, 315x2, 405x3
Trap Bar Deficit Deadlift w/ FatGripz
100x3, 170x3, 220x3x3
Goodmorning
95x4x14
Swiss Bar Row
115x4x5