Well, these were some of the worst squats in a very long time. The 355 triples were actually grinders. Form was off as hell too. Back and hips are still beat up from pulls two days ago, and paltry nourishment as of late didn’t exactly help with that, so I’m not surprised. Nothing I can do about it; just have to recover.
Conventional Deadlift
(225x3)x2
(315x3)x2
365x3 (switched from DOH to straps)
(390x2)x6
(225x5)x2
275x5
315x5
365x3
405x1
(430 x miss)x2 (wtf)
(395x5)x2 (some type of PR)
Apparently these just didn’t want to go very far north today. Annoyed, I did a couple fives to try and make up for it. Bar slippage was an issue and I found myself off-centered on some sets… surprised I didn’t get injured lol. On the second 395 set, I was somehow able to get a lot closer to the bar which resulted in basically no lateral muster required to lock it out…go figure.
RDL From Pins
135 x some
225x8
315x8
(340x8)x2
I think that I actually prefer doing these off of blocks.
Conditioning: 20 burpees —SS— 10 kipping pullups - two rounds (w/ attempted jumprope work before, during, and after the rounds)
45 x some
135x8
225x5
275x5
325x5
350x3
385x3
410x2 (cheap ass PR…dumped 3rd, Video)
365x3
355x3 (almost lost this)
315x1 (paused high-bar)
Didn’t feel great or speedy coming into it. Maybe I could have used the fact that school started today as an excuse, but I won’t. My squat’s progress seems to have stalled. Was bound to happen sooner or later. I feel that my technique has gotten worse somewhere along the line; my knees seem to cave more, but at the same time, I keep my torso more upright. Weird. Only half-tried for the third rep; dumped it a little prematurely, but I knew it wasn’t happening right out of the hole. The 355 was annoying because I went way too deep with it and ended up shifting forward into a good-morning. I’m seriously considering switching to high-bar; I’m getting fed up with having to time my depth. I’ll probably squat low and high bar, each once a week for right now…I still need to work out the kinks with high-bar.
45 x some
135x8
185x5
210x3
225x1 (paused)
250x1 (paused)
225x4 (hit pins on first rep, racked)
225x5 (missed 6th rep)
Benches didn’t feel very good today, and the AMRAP set was a clusterfuck. Bleh. My head wasn’t in it either; I’ve been in a terrible mood as of late.
High-Bar Squat
prying and some squats w/ bar
135 x some
225x8
(275x5)x2
(300x5)x2 (first set on video)
First time giving these a fair go. There seemed to be fewer complications with regards to mobility than I anticipated. They actually felt quite good and easy, but I guess they should with such baby weight. I think I’m a fan of high-bar now; found a secure position for the bar and all of that jazz. Any feedback would be appreciated.
Face Pull - 4 x a lot
Brief bout of jumprope work
The squats seemed to balance out the crap benching.
Adductor/Abductor Machine - 2 sets each
Glute Activation Work
Sumo DL
135 x some
225x5
315x3
365x2
420x2
460x1
490x1
(525 x miss)x2
What the fuck? Speed wasn’t too shabby compared to last time, but the technique did feel a little weird for some reason. Maybe my positioning was off. Both attempted broke from the floor for a split second and immediately went back down; yes, they were those bizarre types of misses that happen for no reason. Nothing new for me lol. I looked like an idiot repeatedly trying to pull it. Still haven’t grown out of that. Ragequitted additional floor work and did squats instead (again).
Squat (high-bar)
prying w/ bar
135x10
225x8
275x5
305x5
(315x3)x4 (first set on video)
Getting better. Third time squatting this week lol. Critique is welcomed as usual.
[quote]spar4tee wrote:
I see you roll on the balls on your feet. Try to break out of that. Also do you do any ab and low back assistance?[/quote]
As in weight on heels more? I’ll remember that.
The only formal low back work I’ve ever done is back raises, and the only real ab work I’ve ever stuck with is standing cable abs. Besides that I just try to squat and pull a lot.
[quote]spar4tee wrote:
I see you roll on the balls on your feet. Try to break out of that. Also do you do any ab and low back assistance?[/quote]
As in weight on heels more? I’ll remember that.
The only formal low back work I’ve ever done is back raises, and the only real ab work I’ve ever stuck with is standing cable abs. Besides that I just try to squat and pull a lot.[/quote]
[quote]spar4tee wrote:
I see you roll on the balls on your feet. Try to break out of that. Also do you do any ab and low back assistance?[/quote]
As in weight on heels more? I’ll remember that.
The only formal low back work I’ve ever done is back raises, and the only real ab work I’ve ever stuck with is standing cable abs. Besides that I just try to squat and pull a lot.[/quote]
Try adding in leg raises and either deficit SLDLs or hyper deads every now and then.
[quote]spar4tee wrote:
I see you roll on the balls on your feet. Try to break out of that. Also do you do any ab and low back assistance?[/quote]
As in weight on heels more? I’ll remember that.
The only formal low back work I’ve ever done is back raises, and the only real ab work I’ve ever stuck with is standing cable abs. Besides that I just try to squat and pull a lot.[/quote]
Try adding in leg raises and either deficit SLDLs or hyper deads every now and then.[/quote]
FWIW I do in fact do RDLs off of pins/blocks every other week. Same with conventional pulls. But I haven’t done SLDLs in forever so maybe they could be fun.