Back...Into the Deep End

Again ??..don’t tell us your cutting weight (Gasp!!)

8 weeks out, this week. I’ve been working lower body of course (Adduct/abduct directly), but not much squatting overall. SQ a bit soon, to see how it feels. Everything else training wise is cranking up nicely, into the home stretch.

No, not cutting weight. I just want to be careful and eat as clean as possible for the next four weeks.

Alright then, sounds good :wink:

Thursday 7/27.

Warm-ups: 30 mins of BS’ing with a gym buddy; band work, stretch(?)…

Trap DL: 2x5@ 210/ 2x3@ 265& 295/ 2x3@ 345.
4" blocks @ 345 x 3,3,5,5,5.

RDL + shrugs (superset): 3x5 @ 185.
Abs and face pulls; 3 sets each.

Friday.

Groin rolling:)…Abs and face pulls/ band work.

BE: Up to 245 x 3, 2, 3x1 paused. Slingshot set of 3. Not much pushing power today.

Pull-ups, mixed in: 2x5@ BW/ 5@ +25/ 3x3@ +45plate.

Football bar + 50lbs (?): 2x30; 10 wide grip, close, wide. A little pump to finish.

Saturday, 7/29: Went in to ‘feel’ out my Squat/Adductor issue; then this happened…

Abs, face pulls, calf raise: 30 of each.

Squats: 3x3 @ 135
2x3@ 185
2@ 225
1@ 255
6x1 @ 275.
Felt pretty good, but wanted to get some weight on my back, so…set pins for 1/4 squats.

Walked out 5 reps@ 315 and 365, then 1 @ 405.
From the pins: 3x3@ 425. Bottom-up, whatever those are called ::slight_smile:

After review, they look more like 1/5th squats. Did some longer holds on the last set; felt good. My pre-strain goal was a 400 squat in 7 weeks. I’ll set that aside for this meet.

You’ re clearing feeling good it appears.

Tuesday, 8/1.

Seated calf: 4x10
Seated ham curl: 4 sets then 4x6@ 180

AB/AD machine: 7 sets each, up to 120/135.
Leg Press: 4 sets, up to 3x15@ 570

Pulldown pump: 2x20/ 30 rep mechanical drop to finish…a little bandwork and rolling.

Just a quick look at the city…cool sky last night.

455lbs off 4" blocks.

Thursday 8/3.

Standing Abs, face pulls…

Trap Bar/ 4" blocks.

2x5@185
2x3@235
1 @ 295, 345, 405
1 rep @ 455.

RDL: 3x6@ 295
Belt SQ: 15@ 400/ 4x10@ 500.

Band work and rolling a bit.

Friday; start to finish= 1 hour.

BE: 4x3@ 135
2x2@ 185
6x2@ 225, pretty explosive.

Pull-ups: 5@ BW
5@ +25
4x3@ +45
3x5@ BW.

Band stuff/ rolling. Went back/forth on the above.

Pull-ups and Pancakes…let’s see if this appears.

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Now, I just need to get some pancakes…into my legs :slight_smile:

Sat, 8/5; Squat stuff.

Did full depth to warm-up, then used high pins again.

Depth: 3x3@ 135/ 2x3@ 185/ 2x2@ 225.

High pins: 3 @ 225, 275, 275/ 3x5@ 315.

A little lower, close stance: 3x5@ 275

3x5@ 315.

3x5@ 275, close stance.

Tuesday 8/8.

Seated Ham: Up to 4x4@ 180 w/hard squeeze.
AB mach.-to 4x10@ 135
AD mach- to 4x10@ 120. groin feeling stronger/stable.

Leg Press: 2x30@ 480 w/3 foot positions/ 3x10@ 570.
OHP: 3 sets, up to 135@ 5,5,3,3,1,1,1,1,1…running out of time, so did singles w/ 30secs. rest to finish.