Just don’t have it every day. I remember a few months after I pulled 500 for the first time, I missed a 475 single and was pretty pissed about it. Really made me refocus my training, and I hit 600 like nine months later. It was a good reminder that I needed to train smarter. Sometimes this can be used for good.
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Glad to have figured out the squat. That should move along quite well now. As for the deadlift just a poor plan. I actually forgot all the walking I did yesterday. And my thumbs started bleeding on the first 645 pull. I could feel the skin peeling away from under the nail at lockout.
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Bench today moved fairly well but I’ve gotten so used to not having someone give me a lift off it now screws me up to get one.
Bench
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 340x2, 360 for 8 sets of 2
Pullups 5 sets of 12
Shoulder press
40,45,50,55,60,65,70s x10
Barbell row
135x15, 185x15, 235x15
Paused banded bench (est +50lbs at top)
135x3, 185x3, 225x3, 275x3, 295x3
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Really pissed for the second time my gym closed in advanced and I’m waking up to not one single snowflake on the ground. Hoping the other gym is open cause it’s going to snow today but it’s not starting for an hour or two.
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Hit the other gym to lift. Not used to the equipment and pulled with an okie bar. Lower back is a bit burnt out from the rows.
Squat
135x8,225x6, 315x3, 405x2, 475 for 6 sets of 2
Deadlift
135x5, 225x5, 315x5, 405x3, 495x2, 585x1, 625 for 6 singles about 40 seconds apart.
Pull ups 5 sets of 10
Close grip rows
160x10, 200x10, 230x10, 250x15
Hack squat starting at 1 plate then add a quarter then swap for another plate. Up to 4 45s per side for 5. Last set 4 45s Plus a 25 per side for 10
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Going to change a few things up and start alternating front and back squat everyday to one main set. Deadlift is going back to a variation every other week with speed work every week. Bench is staying the same.
Bench (warm up for Slingshot)
135x3, 165x3, 195x3, 225x3, 255x3, 285x3
Slingshot
315x3, 340x3, 360 for 5 sets of 4
Front squat
135x5, 185x5, 225x5, 275x5, 315x7- was going to hit 8 but bar rolled forward on 7.
Rolled out the hamstrings and called it a day. Was a 5am session I really didn’t want to be there
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But some squats and a little conventional deadlift. I may work conventional in every other week. Pulled 495x7 with 1 maybe 2 left, I don’t know if I’ve ever pulled that many back when I was training conventional consistently. Going to take it easy on the progression but would not be surprised to be pulling into the 600s for a few reps within the year.
Squat
135x8, 225x6, 315x3, 405x2, 485x3
Ghr 3 sets of 12
Conventional deadlift
135x5, 225x5, 315x5, 405x5, 495x7, 545x3
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What helps the most with grip improvement. Doing more reps of a lower weight, or big singles?
Hook grip
Tried that it pulls my thumbs to hell and back
Don’t start crying over ur thumbs. You don’t need movement or sensation in them anyways. Just keep pulling into your thumbs die proper
They will rip off…
Replace them with hooks to pull tru hook grip
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Hook grip is definitely the way to go. Once the thumbs numb up it feels natural
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Think I figured out the last piece of the puzzle for squat. A wider grip, weights moved great tonight. Squatted 485x5 with 1 left. Wasnt planning to pull heavy but deads were feeling good too so I pulled a big set then a big single (both paused). Easily beat my best paused single but this time I used a deadlift bar instead of a stiff bar.
Squat 135x8, 225x6, 315x3, 405x1, 485x5
Paused deadlift
155x3 265x3, 375x3, 465x3, 555x3, 645x4, 700x1
Ghr 2 sets of 10
Pullups 5 sets of 10
Few leg extensions and some heavier dual cable rows.
Feeling pretty good, possibly taking another Crack at 405 bench tomorrow. Have to see how things feel.
Very nice pull man.
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Thanks. The single felt great. I’ve been drinking plenty of water these last few days and not going to crazy walking the woods before a big lift. It’s paying off
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good luck on that 405 attempt!
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damn your so close haha.
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