I feel that. Sometimes this is warranted. Best of luck.
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6/25/20- Deadlift
135lbs/62kg x5
225lbs/103kg x3
315lbs/143kg x1
385lbs/175kg x1
425lbs/193kg x1
475lbs/215kg x1
525lbs/238kg xQuestionable
555lbs/252kg xGlued to the fucking floorš
525 went up but the strap slipped right as I locked it out. A lot of people are telling me it counts but Iām not satisfied with it.
3 Likes
ExCUSE meā¦
Haha, 525 moved but I had no business shooting for 555š
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Yeah the deadlift progress here is just crazy! I remember back when I could keep upā¦ haha
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7/6/20- Substrate Session A
-
Hamstring ā Hamrope x4x1
Basically 5x GHRās with a mid-point pause and slow weighted eccentric SS W/Band Leg Curls x15 -
Lactate Collapse- x2x1
Prowler Suicides- Sled +50lbs x20 ~ 40ft. Upright Handles up and low handles back.
Directly into back squats- 135lbs x20
(Ears ringing, all I could hear was my heart pounding and my dry heaves lmao) -
T-Bar Rows- (Plate = 25lbs/11kg here)
2 plates x8
3 plates x8
4 plates x8
5 plates x8
6 plates x8
~ Drop Set ~
4 plates x8
3 plates x8
2 plates x8 -
Push Circuit- x3x1
20 Floor Rolling DB Extensions
30 Floor DB Flyes
10 Floor Presses
(Too tired to get off the floor? Do all your presses lying on the floor) -
Auxillary Work x8-10min
(30x Face-pulls, Lateral Raises, Axle Curls)
(How fucked up is my mind @strongmanvinny2)
āHow fucked up is my mindā
Yes.
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I guess today marks 3 years on this forum! Glad to have met so many cool people and I will say some new friends! Did A LOT of learning here too, one of the better things to influence my life.
2 Likes
After being here for 7 years I must say the community has gotten tighter. Itās also cool as hell to see new generations of strength lovers coming up. Crazy to think I was your age when I started posting here.
Makes me appreciate this journey more. Thanks for that!
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7/8/20- Dev Day
-
Movement Prep x3 Rounds
-
Broad Jumps x5min
-
Heel Elevated, Close-Stance, Hatfield Squats-
Bar x10
170lbs/77kg x8
270lbs/122kg x8
320lbs/145kg x5x8 (No lockout, constant tensions, hammie to calfā¦ fuck my quads lmao. 1:45rest, gonna get that down to 45sec) -
Paused Axle Floor Press-
Bar x10
135lbs/62kg x8
155lbs/70kg x8
175lbs/80kg x5x8
(Same 1:45 rest, gonna chop it down to 45sec in the next 3 weeks) -
Deficit Deadlifts W/Pause on eccentric-
155lbs/70kg x5
245lbs/111kg x3
335lbs/152kg x1
365lbs/165kg x1
385lbs/175kg x3x1 ~ 1 (12sec rest between each single, 45sec rest between each set.)
Ran out of time so had to cut deadlifts short by 3 sets, those will hopefully carry over well to my floor power. I used the deficit so I could pause right where the bar sits on the ground normally.
Had to scrap the 8x8 idea sadly, not enough time between work shifts to get that much work done for squat and floor press. Upped the weight and it still fucked me up pretty good though. When it reaches 45sec rest Iām gonna be writhing in pain.
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7/9/20- Substrate B
-
Leg Hell- x2x2
10 Paused Landmine Squats
20sec Reciprocal Windmill Slams
20sec of each: Low Pogo Jumps, High Pogo Jumps, Low Pogo Jumps -
Donkey Calf Raises- x15 + 3 + 3 + 3 + 3 + 3 (10 sec between triples, 3-3-3-3 Tempo)
-
Back Squats-
Bar x10
185lbs/84kg x10
235lbs/106kg x8
275lbs/124kg x2x22 (Rest Pause, Got the first set in 8,5,4,3,2ā¦ Second in 9,4,3,2,2,2) -
T-Bar Rows- (Plate = 25lbs)
4 plates x 8
6 plates x8
7 plates x25 (Rest Pause, 12,5,5,3) -
Chest & Tri Complex- x3x1
20 Floor Rolling DB Extensions
30 Floor Chest Flyes
10 Floor Presses -
Auxillary Work- x8-10min
(30x Face-pulls, Lateral Raises, Axle Curls)
7/11/20- Dev Day 2
-
Movement Prep x3 Rounds
-
Broad Jumps x5min
-
Heel Elevated, Close-Stance, Hatfield Squats-
Bar x10
170lbs/77kg x8
270lbs/122kg x8
320lbs/145kg x5x8 (Felt Surprisingly better than last session, was still sweating and breathing heavy by the end of it though.) -
Paused Axle Floor Press-
Bar x10
125lbs/56kg x8
145lbs/65kg x8
165lbs/75kg x5x8 (Same load as last session, found out the axle I was using is about 10lbs lighter than I thoughtā¦ here I was thinking I had mediocre pressing abilities lol) -
Deficit Deadlifts W/Pause on eccentric-
155lbs/70kg x5
245lbs/111kg x3
335lbs/152kg x1
365lbs/165kg x1
385lbs/175kg x5x1 ~ 1 (Ded)
7/15/20- Dev Day 1
-
Movement Prep x3 Rounds
-
Broad Jumps x6min
-
Heel elevated Hatfield Squats-
170lbs/77kg x8
270lbs/122kg x8
320lbs/145kg x5x8 (1:15 Restā¦ definitely felt that 30sec off) -
Axle Floor Press-
Bar x20
135lbs/62kg x8
165lbs/75kg x5x8 (1:15 Rest) -
Deficit Deadlifts W/Eccentric Pause-
155lbs/70kg x5
245lbs/111kg x3
335lbs/152kg x1
355lbs/161kg x5x2 (45sec Rest)
(Dropped the deficit down to a smaller deficit, 2 mats instead of standing on 25ās because I felt the 25ās threw my positioning off too much, the lighter weight and smaller deficit definitely made for prettier reps and more precise pauses, felt perfect but kicked my asssss)
Substrate B- 7/16/20
-
Movement Prep x3 Round
-
Donkey Calf Raises- (3-3-3-3 tempo)
BW x20
BW +85lbs/38kg x17 + 3 + 3 + 3 + 3 + 3 + 3 -
Back Squats-
Bar x20
135lbs/62kg x8
185lbs/84kg x8
245lbs/111kg x8
295lbs/133kg x2x18 (Set 1: 8-5-5, Set 2: 8-5-3-2) 10sec between the broken down sets of 18 -
T-Bar Rows- (Plates are 25lbs)
4 Plates x5
6 Plates x5
8 Plates x8-6-5-5 (10sec between sets) -
Chest/Tri Complex x3 Rounds
7/18/20- Dev Day 2
-
Movement Prep x3 Rounds
-
Hatfield Squats-
170lbs/77kg x8
220lbs/99kg x8
270lbs/122kg x8
320lbs/145kg x5x8 (1:15 Rest) -
Axle Floor Press-
Bar x10
135lbs/62kg x8
165lbs/75kg x5x8 (1:15 Rest) -
Deficit Deadlifts W/Eccentric Pause
135lbs/62kg x5
225lbs/102kg x5
315lbs/143kg x4
335lbs/152kg x3
355lbs/161kg x5x2 (Said fuck the belt today, felt awesome, pulled like a maniac) -
Auxillary Work- x10min
30 of each: Axle Bar Curls, Kelso Shrugs, Lateral Raises
(Went to a chiro finally, he promptly informed me I need to really bring up my rhomboid strength, which makes sense considering a majority of my āinjuriesā have been in that area, kelso shrugs lit my back wayyyyyy up)
7/20/20- Substrate A
-
Lactate Collapse- x2x1 (90sec Rest)
(Prowler +25ās x40-60ft suicides + 20 rep squats at 135lbs/62kg) -
Hamstring to Hamrope- x4x1
Eccentric Only GHRās W/Pause halfway- BW +12lb Medicine Ball
SS W/Band Hamstring Curls x15 -
T-Bar Rows-
4 Plates x8
5 Plates x8
6 Plates x8
7 Plates x8
9 Plates x8
ā Begin Dropset ā
7 Plates x8
6 Plates x8
5 Plates x8
4 Plates x8
3 Plates x8
2 Plates x8 -
Chest/Triās Complex- x3x1
20 Floor Rolling DB Ext,
30 Floor Chest Flyes
10 DB Floor Presses -
Auxillaries x8-10min
20 of each: Axle Curls, Kelso Shrugs, Lateral Raises.
7/22/20- Dev Day 1
-
Movement Prep x3 Rounds
-
Aerobic Broad Jumps- x7min
-
Heel Elevated Hatfield Squats-
170lbs/77kg x8
220lbs/99kg x8
270lbs/122kg x8
320lbs/145kg x5x8 (1min Rest) -
Axle Floor Press-
Bar x10
135lbs/62kg x8
165lbs/75kg x5x8 (1min Rest) -
Deficit Deadlifts- 3sec Pause on eccentric, right above floor. Beltless for all of them too.
135lbs/62kg x5
225lbs/102kg x3
315lbs/143kg x1
355lbs/161kg x1
375lbs/170kg x3x2
405lbs/183kg x2x2
455lbs/206kg x1
7/23/20- Substrate B
-
Movement Prep x3 Rounds
-
Donkey Calf Raises-
BW x20
BW +100lbs/45kg x15 + 3 + 3 + 3 + 3 + 3 -
Back Squats-
Bar x12
135lbs/62kg x12
225lbs/102kg x8
275lbs/124kg x6
315lbs/143kg x15 (11 + 4)
Was supposed to do 2 sets of 15 today, but I pushed it too far on my first set of squats going for 11 then 4. So I decided to play it smart and stop there -
T-Bar Rows-
4 Plates x8
6 Plates x8
8 Plates x8
9 Plates x18 (8-5-5)
(Had to stop here becauseā¦ well my ass has been dispensing liquid all day)
2 Likes
7/25/20- Dev Day 2
-
Movement Prep x3 Rounds
-
Broad Jumps x6min
-
Heel Elevated Hatfield Squats-
170lbs/77kg x8
220lbs/99kg x8
270lbs/122kg x8
320lbs/145kg x5x8 (1min Rest) -
Axle Floor Press-
Bar x10
125lbs/56kg x8
145lbs/65kg x8
165lbs/75kg x5x8 (1min Rest) -
Deadlifts-
155lbs/70kg x5
245lbs/111kg x3
335lbs/151kg x2
385lbs/175kg x2
425lbs/192kg x2
475lbs/215kg x2
495lbs/224kg x2 (Conservative double PR)
Canāt believe I went off program with deadlifts again this weekā¦ but I donāt regret it hahaha.
1 Like
7/30/20- Squats
-
Movement Prep x3 Rounds
-
Donkey Calf Raises- (5-5-5-5 Tempo)
BW x20
125lbs/56kg x19 + 3 + 3 + 3 + 3 -
Back Squats-
Bar x10
135lbs/62k x8
225lbs/102kg x8
275lbs/124kg x5
315lbs/143kg x3
355lbs/161kg x12 (5-2-3-2)
385lbs/174kg x1
405lbs/183kg x1 (Felt easy lmao, maybe Iāll end up at 5 plate squat this year)
Was supposed to do a bunch of upper body stuff but I got too carried away on squats and ran out of time lmao
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