your pressing is catching up to your other lifts! nice
[quote]browndisaster wrote:
your pressing is catching up to your other lifts! nice[/quote]
I think it’s more of an allusion per my other lifts being pure weaksauce at the moment, but thanks for being the first person to drop in here in a few decades.
June 30, 2013
Front Squat
45 x some
135x5
175x5
210x5
230x5
(250x4)x4
Fairly challenging, but not much else.
High-Bar Squat
(250x6)x2
285x8
(305x8)x2
Now this was challenging lol…
Conventional Deficit Deadlift
225x3
315x3
365x3
(390x2)x8
Used a 100 lb plate for a deficit, so it was larger than usual. The bar broke, too. #yolo
Kettlebell Swing - (24 kg x 30)x3
Thought about doing an extra session yesterday, but I stayed at home, ate cereal, and played Team Fortress 2. Sue me.
July 2, 2013 - #37 W3D1
Warmup - various bullshit
Squat
45 x some
135x5
225x5
275x3
(290x3)x2
(330x3)x5
Felt and moved atrociously to be honest.
Bench
45 x some
135x6
155x5
(180x3)x2
(210x3)x5 (feet up on 2nd and 3rd sets)
Not very good here either.
DB Fly - (45’s x 10)x5
Elevated Pushup - (BWx10)x5
Squat
135x5
225x5
265x5
(290x5)x5
Sped up the descent. Felt better.
Ab Wheel - (BWx10)x3
HS Lat Pulldown
1 PPS x 10
2 PPS x 10
(3 PPS x 6)x2
2 1/2 PPS x 10
2 PPS x 10
Had to rest-pause a bit with the heavier weights.
July 4, 2013 - #37 W3D2
Halting Deadlift
135x5
225x5
315x4
340x4
(395x4)x2
(425x4)x4
Bench
45 x some
135x6
155x5
(180x4)x2 (feet up)
(195x3)x2
(210x2)x2 (all paused from here to 265)
235x1
250x1
265x1
—close grip, feet up—
195x4
180x6
155x7
135x12
Deviated from the plan a bit and worked up to a pretty heavy single. Felt alright up until 265, which was sloppy but came up.
DB Fly - (40’s x 10)x5
Block Pull
315x5
(395x5)x2
(450x4)x4
BB Lunge - (135x5)x5
Band Resisted Ab Wheel Rollout - 3x10
GHR - (BWx20)x3
Chins - BWx10,10,6,7,7,7,3
Pulls felt so-so. The tape helped with the skin but it felt like my thumbs were getting choked out.
July 5, 2013
Sledgehammer work - 50 swings on each side, three rounds (my hands were covered in blisters and tears after this, and I had a session to do…)
Olympic Squat
prying w/ bar
135x5
225x5
(275x6)x6
295x1
320x1
340x1
365x1 (PR, uber grinder)
I’m only dubbing these olympic squats because I borrowed a friend’s oly shoes to do them, which I liked using. Put the bar as high on my traps as I could and assumed around a hip width stance, full depth of course.
DB Shoulder Press
(40’s x 10)x2
55’s x 10
65’s x 5
70’s x 5
45’s x 11,12
Lateral Raise - (25’s x 15)x5
^^^ Staggered w/ 2 sets of scarecrows and 3 sets of face pulls, 15 reps each
1 hour on the elliptical
July 6, 2013 - #37 W3D3
CGBP
45 x some
135x6
155x5
(180x3)x2
(210x2)x5 (all paused)
Squat
135x5
225x5
275x5
(290x5)x2
(310x4)x5
CGBP (feet up)
135x6
155x6
(170x6)x4
HS Chest Press (subbed these in for DB flyes) - 5 x pump
Neutral-grip chins - (BWx8)x8
Good Morning - (170x5)x5
Back Raise - (BWx30)x2
July 7, 2013
Front Squat
45 x some
135x6
175x5
205x3
(220x5)x7
Conventional Deadlift
(220x3)x2
(315x3)x2
365x3
385x6
415x6
(375x8)x3 (added straps, 2" deficit, touch and go)
The topset felt rather difficult and I could feel my back becoming sore during the set, so I shaved work at that weight down to one set. The backdown sets started to gas me a bit more than I would have liked. I know the reason for all of this: I simply haven’t been doing a lot of conventional work lately.
Incline Bench
45 x some
135x8
155x8
(170x8)x4
Solid. Staggered 8 neutral grip chins w/ each set.
So then I decided that I wanted to do some quad hypertrophy work. Tried the hack squat machine but it bothered the fuck out of my left knee, so:
Leg Press
1 PPS x some
3 PPS x 40
4 PPS x 40
(5 PPS x 40)x2
HS Seated Leg Curl - 2 x swole
July 9, 2013 - #37 W4D1
Squat
45 x some
135x8
225x5
265x4
(290x3)x2
(330x3)x2
(355x2)x3
Bench
45 x some
135x6
155x5
(180x3)x2
(210x3)x5 (paused)
DB Fly - (40’s x 10)x5
Dip - (BWx8 )x5
Squat
135x5
225x5
275x3
305x3
(330x2)x4
Good Morning
145x5
(180x5)x5
CSR
1 plate x 12
(2 plates x 12)x4
some jumprope work and kettlebell swings
July 11, 2013 - #37 W4D2
Bench
45 x some
135x6
155x5
(180x3)x2
(210x3)x2
(225x2)x3 (paused)
Sumo DL
135x5
225x5
315x4
365x4
(395x3)x2
(455x3)x2
(480x3)x2
Tried a mixed grip for basically the first time. Think I’ll be sticking with it. Pulls ended up being disappointingly slow, but it was my first day with the mixed grip.
Bench (feet up)
135x6
155x6
170x4
(195x4)x4
DB Fly - (40’s x 10)x5
BB Lunge - (145x5)x5
Sumo DL
225x3
315x3
(375x3)x2
(430x3)x2
(460x3)x4
(440x3)x2
405x8
I wasn’t contempt with calling it on sumo pulls, so I added a 2nd round to practice the mixed grip more. Might have started to click more here. The 405 rep out was a wtfbbq smokeshow, which makes me wonder why I stopped.
Shrugs - 6 sets
5x15 Face Pull —SS— (35’s x 10)x5 Hammer Curl
GHR - (BW bands x 15)x4
Then I took a boxing class for…I forget how long. Awesome cardio. Ended up being in the gym for like six and a half hours today.
July 12, 2013
High Bar Squat
prying w/ bar
135x5
225x5
245x4
265x4
290x4
(320x2)x8 (paused)
Grinders. Not the most prudent decision with regards to Sheiko squats tomorrow, but whatever.
Front Squat
135x5
175x5
210x3
230x3
245x3
260x3
240x3
225x3
Push Press
(135x3)x2
155x2 (missed 3rd rep…lol…)
Scraped these.
Seated Press
45 x some
95x8
120x6
(135x5)x5
DB Row - (105x12)x4
Three sets of bodyweight hypers and reverse hypers, staggered
Seated Leg Curl - 2 x swole
July 13, 2013 - #37 W4D3
Squat
45 x some
135x8
225x5
275x3
(290x3)x2
(330x3)x6
These felt horrible. Nuff said.
CGBP (feet up)
45 x some
135x5
155x5
(180x5)x5
Staggered 10 reverse flies w/ 25’s w/ each set.
DB Fly - (40’s x 10)x5
Dip - (BWx8)x5
Seated Good Morning - (150x5)x5
Band-resisted Ab Wheel Rollouts - 3x10
Time to take it a little easier for a few days.
I can’t believe you’ve waited this long to go to a mixed grip…and by that I mean it’s fucking awesome. Grip strength should never limit you in DL from here on, I’d bet. If you aren’t already doing it, it’s a good idea to switch the grip from set to set or week to week, otherwise you may run into some imbalances and weird arthritic situations (been there).
[quote]HeavyTriple wrote:
I can’t believe you’ve waited this long to go to a mixed grip…and by that I mean it’s fucking awesome. Grip strength should never limit you in DL from here on, I’d bet. If you aren’t already doing it, it’s a good idea to switch the grip from set to set or week to week, otherwise you may run into some imbalances and weird arthritic situations (been there).[/quote]
My hands don’t take anywhere near as much abuse from mixed grip as they do from hook grip, which ultimately what was holding me back, I think.
Arthritic situations? Do tell.
[quote]xjusticex2013x wrote:
[quote]HeavyTriple wrote:
I can’t believe you’ve waited this long to go to a mixed grip…and by that I mean it’s fucking awesome. Grip strength should never limit you in DL from here on, I’d bet. If you aren’t already doing it, it’s a good idea to switch the grip from set to set or week to week, otherwise you may run into some imbalances and weird arthritic situations (been there).[/quote]
My hands don’t take anywhere near as much abuse from mixed grip as they do from hook grip, which ultimately what was holding me back, I think.
Arthritic situations? Do tell.[/quote]
My right arm eventually started getting weird achy pains near my elbow every time I’d pronate it under load. That being my pronated hand in the mixed grip, I eventually started doing the majority of my work sets with the other grip and it went away. Aside from that you can start getting weird imbalances in the low back and hips from the slight rotation of the torso that occurs when using a mixed grip.
[quote]HeavyTriple wrote:
[quote]xjusticex2013x wrote:
[quote]HeavyTriple wrote:
I can’t believe you’ve waited this long to go to a mixed grip…and by that I mean it’s fucking awesome. Grip strength should never limit you in DL from here on, I’d bet. If you aren’t already doing it, it’s a good idea to switch the grip from set to set or week to week, otherwise you may run into some imbalances and weird arthritic situations (been there).[/quote]
My hands don’t take anywhere near as much abuse from mixed grip as they do from hook grip, which ultimately what was holding me back, I think.
Arthritic situations? Do tell.[/quote]
My right arm eventually started getting weird achy pains near my elbow every time I’d pronate it under load. That being my pronated hand in the mixed grip, I eventually started doing the majority of my work sets with the other grip and it went away. Aside from that you can start getting weird imbalances in the low back and hips from the slight rotation of the torso that occurs when using a mixed grip.
[/quote]
I see. Well, I’m sticking with DOH for conventional work, if that helps with anything.
July 14, 2013
Snatch Grip Deadlift
135x6
225x6
315x6
(365x6)x5
Might have gotten a bit loose with the form here just because I was going fast with the reps, but I tried to clean that up towards the end. Probably felt harder than it actually was.
Incline Bench
45 x some
135x10
165x10
175 x 8 on my own I think
(160x5)x3 (all paused)
Staggered neutral grip chins with each set.
Leg Press
4 PPS x 30
(6 PPS x 30)x2
Staggered w/ (BWx15)x3 GHRs
Punched a heavy bag for a little bit lol. I guess this is my version of “taking it easy.”
Thought about a deload…nope. Sheiko, level 3: begin.
July 16, 2013 - #30 W1D1
Squat
45 x some
135x8
225x5
275x3
(295x3)x2
(335x3)x5
Tweaked my right erector a bit during these. How cute.
Bench
45 x some
135x6
155x5
(185x3)x2
(215x3)x5
Squat
225x3
275x3
(315x3)x5
Bench
135x5
155x5
(185x5)x5
^ All w/ feet up until final two sets.
DB Fly - (45’s x 10)x5
Good Morning
145x5
(175x5)x5
Good enough overall for now. I was actually scheduled to bench first, but the one I use was taken.
July 17, 2013
Went to the gym mainly to spot for a friend, but I did a little bit of work for myself.
Press (from the floor)
45 x some
95x6
120x6
130x5
—switched to seated—
(130x8)x2
145x1
160x1
175x1 (PR)
185x1 (PR, grinder)
Never pushed seated pressing that much. Pretty stoked to hit 185. Thought I got a video, but my friend didn’t get it.
After that I did some light, paused high bar squats up to 260x5. Did a bunch of face pulls, chins, and facepull/chin supersets throughout too, none of which I kept track of.
Good job, man
[quote]xjusticex2013x wrote:
Never pushed seated pressing that much. Pretty stoked to hit 185. Thought I got a video, but my friend didn’t get it.
[/quote]
Yeah that happens lol
July 18, 2013 - #30 W1D2
Sumo DL
135x5
225x5
315x5
(340x4)x2
(400x3)x2
(455x3)x5
My feet almost slipped on the last set.
Bench
45 x some
135x6
155x5
(185x4)x2
(200x3)x2
(215x2)x2
(225x1)x2
(215x2)x2
(200x3)x2
185x4
155x10
135x12
DB Fly - (60’s x 4)x6 (dat tendon pump)
Block Pull
315x5
365x4
(405x3)x2
(455x3)x3
(515x2)x4
BB Lunge - (135x5)x5
Ab Wheel - 3x10
Pulls were terrible. Grinders everywhere. This session had me angry to my bones…took a whopping four hours to complete, too. Sort of wish I decided to take a week off before this cycle right about now…