135 x some
225x5
275x3
315x3
370x3
410x3
435x1
455x1
I wanted to work up to a single from the floor first and foremost today before the main work. Did just that. Although the 455 needs to get much faster…these were not strong at all on this day. No huge deal really though.
Deficit Deadlift
315x3
(365x3)x4
Used an aerobics step box for a deficit instead of 35’s (they don’t have any at this gym lulz). It made a way bigger deficit; the bar was practically ticking my feet (which is admittedly a slightly awkward position, but if I get my hips in the right place it’s fine). I look forward to improving on these, because they were killer! Hopefully my strength off of the floor should get stronger.
Front Squat
45 x trollololol
135x8
185x5
(225x3)x2 (adjusted the j-cups before 2nd set; they were too high)
240x3 (PR)
240 was quite a bit easier than I anticipated. Happy with how these went, especially after pulling.
Back Raise
(BWx20)x2
(BW 45x20)x2
Moved the bench to the lowest setting to make the leverage more difficult.
Neutral-Grip Pullup - 30 total reps
Not bad today. I liked the extra big deficits and front squats went better than expected.
Warmup - hip stretches, pullups, stationary bike, a couple DB snatches (had to wait for the rack)
Squat
45 x some
135x10
185x8
225x5
265x5
295x5
315 x same story…
305x0
I tried to pinch my shoulder blades back instead of up and put the bar a bit lower; the warmups felt pretty great actually. Stalled in the hole again and my chest collapsed (same with 305 except I got a spot on the way up). Called it after those. Not happy with how it went overall, but 295 felt better than it ever did before (if I ever tried squatting that before), so I suppose it counts for something. Need to work on keeping my chest up.
Snatch-Grip Deadlift
(275x4)x2
335x4
(370x4)x2
395x4
355x4
Tried sets of four for the first time (pun intended). Pretty happy with how these went today; they felt good.
some neutral-grip pullups and a few leg raises
Mixed bag to some extent today. My squat form isn’t at where it needs to be yet, but I feel that this day was a step in the right direction. Things got better than they were before, and I’ll keep working on it. Kind of feel like I bitched out on the squats, but I guess I’ll just have to take it one day at a time. Need vidz!!!
It seems like it was just yesterday that this noob named goober was making fun of my squat form…
X2 on what quincy said. You always tend to have your mind on big, unnecessary weight jumps. The first time I talked to you, you told me you were going to go for a 475 deadlift but the most you pulled was 435. Here you want to go for 315 x 5 squat after squatting 305 x 3. Learn to be patient, Justice. 315 x 5 will come soon enough, but don’t follow your ego and focus on getting in quality work.
It seems like it was just yesterday that this noob named goober was making fun of my squat form…
X2 on what quincy said. You always tend to have your mind on big, unnecessary weight jumps. The first time I talked to you, you told me you were going to go for a 475 deadlift but the most you pulled was 435. Here you want to go for 315 x 5 squat after squatting 305 x 3. Learn to be patient, Justice. 315 x 5 will come soon enough, but don’t follow your ego and focus on getting in quality work.
[/quote]
I remember that deadlift thing…didn’t I end up pulling 500? trolol
K, I gotcha. Still need to work on the falling forward shyt.
[quote]xjusticex2013x wrote:
Well I can get to depth without any trouble and it’s not hard to dump it. I think they’re at a good height.[/quote]
shoot not the pins … the hooks
Ah okay. Funny, Faben also brought it up. I feel that that height works pretty well for me, but no harm done in experimenting with that. Three notches higher, right? trollolz
45 x some
135x12
185x10
225x8
275x5
(300x5)x2 (some kind of PR)
315x3
Didn’t like how the 5th rep on the first 300 set felt, so I did it again. Today I was able to keep my entire back straightened more, which definitely made a difference out of the hole, and felt overall more solid, albeit rather slow. I think trying harder to keep my upper back tight helped with that. A dude I met from this place (legit guy; competes in BBing) showed up and spotted me on the 315 set; I got assistance on one or two of the reps prematurely. Although I’m confident that I would have gotten it without him, I won’t count it as a PR.
Conventional DL
135 x some
225x5
275x5
315x5
375x5 (added straps touch and go)
435x8 (PR)
Originally I thought about doing RDLs or speed stuff, but then I figured “fuck that shit” because I wanted to pull some reps from the floor. Enjoyed these.
Benching was nothing to write home about yet again. Still trying to get used to this new bench.
Press/Push Press
45 x some
95x8
135x5
(165x2)x2 (from these on: push press…missed 165 strict somehow)
(185x2)x2
205 x miss
205x1 (PR)
Finally got my long overdue 200 push press…I suck so hard at overhead stuff. First time push pressing in forever though, and I think I’m going to keep them in. I’ve never been too strict about sticking solely to pressing (pun intended), and honestly, why should I? In the past, my strict press seems to increase along with my push press anyway. The first reps on the doubles stalled near lockout, but the second ones flew up. Odd pattern. Will keep working.
CSR
45x15
90x10
(135x10)x2
115x10
Cable Scarecrow - 3 sets
A few sets of dips…
EZ-Bar Curl - (40x20)x2 (4 blood flow)
Jump-rope work - I basically went HAM and had no perception of time, but I estimate around 10 minutes, give or take
45 x some
135x10
185x9
225x5
275x3
305x1
320x1 (technical PR)
Ez muney. Set the hooks one notch lower. I seemed to round a bit more in my upper back today.
Deficit Deadlift
135 x some
225x5
275x5
315x5
365x3
410x2
425x2 (stupid slow)
(360x4)x2
Propped the bar up on a 45 on each side and reduced the deficit a bit. Still good though. However, I feel that I’ve all but ran myself into the ground with sumo pulls. This doesn’t really come as a surprise though, since I could still feel it in my upper back and hamstrings from the conventional deads on Tuesday.
Front Squat
45 x some
135x8
185x5
225x3
Shut it down. These were sucking.
HS High Row
2 PPS x 10
3 PPS x 10
3 PPS 25 x 10
4 PPS x 10
Did these one hand at a time. LMAO 4 PLATES!!!11111
45 x some
135x10
185x8
225x5
270x5
290x5
310x5 (PR, but SO ugly)
255x3
I felt slow from the getgo even with the bar. Also tight. 270 felt heavy already and the bar wanted to slide down more as the weight got heavier. Also GM’ed a lot of the heavier stuff. Still got the 310 but it was LOLbad. Instead of doing it for another set of 5, I dropped the weight down to do some triples to work on technique, but it seemed like everything wanted to get GM’ed, so I kind of called it a day with squatting. Fairly glad I was still able to hit my target weight x reps (even if I passed on the 2nd set), but I need to do more to keep the bar secure…maybe more chalk to mitigate sweat and get my upper back tighter. Felt WAY better last week, so maybe it was just a derpy day…who knows?
Speed DL
225x2 (1 set conv 1 set sumo)
275x2 (1 set conv 1 set sumo)
(315x2)x6 (first 3 conv, last 3 sumo)
All reps were reset. I think the conventional reps felt better than the sumo reps.
(45 x 3)x3 (hang)
(135x3)x2 (hang)
160x1
175x1
195x1
207.5x1 (forgot one of the 2.5’s lulz)
210x1
225x1 (PR)
Dropped into a squat clean with the 225, caught it well, and ended up doing one of the sessi-est feeling/looking reps I have ever done. Wish I recorded it.
Push Press
(135x3)x3
165x3
175x3
190x3 (pretty sure this is a PR)
190x2 (stumbled and reracked it…didn’t attempt the 3rd)
190x1 (2nd hardest overhead rep of my life…you can tell that I haven’t done these enough in the past)
Just missed the target of (190x3)x2, but still got the reps in.
Bench
45 x some
135x8
175x5
200x5 (paused)
245x1 (paused)
200 never felt that hard before. The 245 single felt pretty solid though. Stopped there because I feel that I didn’t have any real direction with these today.
Neutral-Grip Pullup
BWx8
BW 50x4
BW 55x4
BW 50x4
BW x some x some (different grips)
No huge deal really though.