Slowly getting back into it. Upper back is sore from those pulls. And getting out of breath a bit easy I think from taking the better portion of a week off before the comp.
Got a little sick between cutting weight from the meet and the next day had to drag a deer out of the woods and started sweating and for some reason figured itd be a good idea to gut it shirtless in 54 degree weather. Not bad but sore throat and runny nose. Hit some light squats today to get my squats going again now that the meet is over. And some close grip decline
Squats went
135x10, 225x8, 315x5, 365x5, 405x5
close grip decline was
135x15, 205x15, 255x10
Looking like a possible big deadlift set this Thursday shooting for 600x6-7 if all goes well
Finally feeling better still not 100% but good enough. But I kind of fucked myself today. Had planned to hit some deads with my buddies at the gym, was going to hold off for a few days but came in today for it. Got there and my buddies were hitting other stuff so I deadlifted anyway. Between my legs beiing sore from starting up squats again and front squating yesterday and getting over being sick I still wanted to pull decent and wanted 600x6-7. Well hit 4 and felt like shit and could definitely feel my legs didnt want to pull today. Took a break and tried again only hit 3. Then as I’m unloading the weight realized I misdloaded it to 615. So next week I’ll be shooting to get at least 6 with 600 I know its there
Hit some squats today man they felt heavy. was literaly done on that last set. A little embarrassing considering what I was hitting.
Squats went
135x10, 225x8, 315x5, 365x5, 405x5, 435x5
I feel pretty confident ill be balklparking my goal 1650 by spring time with lbs to spare.
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Do you have a specific group of mobility exercises you do for lower/upper??
Strong man!
Thanks, I don’t really do much other than foam roll my mid and upper back. And I’ll stretch a but in the sauna before I begin lifting. I should do more though
Yeah pretty amazing you’re able to move the amount of weight you’re moving without any major overuse or imbalance.
Obviously I have no place giving you advice, but if I were to say one thing, it would be to add 3 or so movements for upper and 3 or so for lower as prehab. Don’t even routine it, just sprinkle it in, but try to get at least one rotation through weekly, holding for 2 minutes each. I’m a big fan of band distraction.
Awesome strength man.
What kind of movements are you thinking? For the first time today I actually had to roll out my hamsting right under my ass was tight and sore I know once I get that area good I’ll pull about 675 with gym plates. That bit of pain wont let me get as tight off the ground
Just go to smashwerx’s YouTube page and watch a few knee problem and shoulder problem vids. Pick a few stretches for the knee (hip, adductor, ankle) and a few stretches for the shoulder. These stretches will have carryover to all other kinds of ailments as well…hip, low back, etc etc
My go-to’s:
Lower:
Hi hip band distraction
Ankle band distraction
Banded adductor across feet with back on floor legs on wall
Upper:
Banded from above pec stretch
Shoulder stretch with barbell (hands behind on barbell)
Band distracted praying pose
All can be found on smashwerx’s YouTube.
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Alright I’ll take a look. Shoulder does keep fucking me on bench anytime I start getting it respectable.
Just felt like deadlifting today hit paused deadlifts.
135x10, 225x8, 315x5, 405x5, 495x5, 585x4, 635x1
brought my feet an inch in and helps a lot with hamstring pain breaking the floor
Hit some flat bench, incline dumbbell press mainly and some accessory work for legs and back.
Flat bench went
135x10, 225x10, 275x11, 315x4.
Incline
65s x 10, 105s x 10, 75s x 15.
Going to try and hit some more volume for bench
Did some incline dumbbells today and some other accessory work
70s x 10, 100s x 10, 115s x 8.
Working the squat back up slow.
135x10, 225x8, 315x5, 365x3, 405x3, 425x3, 445x3, 465x3
Gym was closing early so only hit some bench
135x10, 225x8, 275x5, 315x5, spotter stole my 6th rep.
Hit some incline dumbbells and some decline bench
70s x10, 105s x10, 120s x8
Decline
135x10, 225x10, 275x8, 315x6
Incline took most of my effort.
On a side note been chasing a big buck for a while now and finally saw him today and my arrow hit a sapling. I couldnt believe I missed him. Heres one of my camera pics of him.
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Just worked up to a sloppy 635x3 on deadlift.
Was going to give 675 a shot next week but going to drop back for some reps instead
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Yesterday did some back assistance. And some flat bench.
bench
135x10, 135x10, 225x10, 295x8
now that I’m not about to compete I’m hitting a lot more accessory work that I don’t mention in my posts
Hit front squats, close grip bench and a little incline dumbbells
Front squats
135x10, 205x10, 275x10
close grip
135x10, 205x10, 275x6, 315x2
Incline dumbbells
75s x 10, 105s x10
started thinking about it and wondering if its worth it to stay 181 or bump up to almost 200 and really see what I can hit. Why lift heavy for a light lifter when I can just lift HEAVY. at 200 lbs I’d think I could add a good amount to my total. Best gym lifts total 1600 weighing in 186-188 mostly. Bet with some time I could do some damage at 200. Give me some opinions
Get bigger man. Even if you decide to drop back to 181 later on you will likely still be able to hold a great deal of the extra strength you can put on. Also for what its worth, I know someone who makes a cut from 200 to 181 to compete. Its not easy but its feasible. I think @Reed made 198 from 230? Something crazy. Anyway I say get bigger. You’re lean and on the taller end of ideal for 181 anyway.