Wave 2, Week 11, Day 5, Paused CG Bench/Paused DL
Paused CG Bench
5x6@125…pretty smooth overall but a little unsteady at the tops
Paused DL
5@135, 2@225, 2@255, 5x2@275 (belt)…nothing special just got the work in
Standing OHP
10@bar, 4x8@65
HS High Row
3x10@1 plate each side
DB Hammer Curls
3x10@25s
DB Lateral Raise
3x12@15s
Core: Planks on Bosu ball
Wave 2, Week 12, Deload kinda week, Day 1, Sumo DL/Sumo Block Pulls
*So my next meet is Oct 17 and I am considering switching to sumo for my DL for the first time ever. About 2 weeks ago we added some sumo accessory work and added a belt and it felt and looked pretty good. So we decided to test my 1 rmp today and see where I was with sumo to see if it’d be worth a try switching to it for the meet in such a short time frame. Still debating but overall happy with it tonight.
Sumo DL
2x5@135, 5@185, 3@225, 2@244 (belt), 1@275, 1@295 (easy), 1@315 (fairly easy), 1@335 (felt easy at the time), 0@345, 0@345, 3x5@275
*The 335 moved fairly well, I have video of it. But the 345 attempts were stapled to the floor. I have a ton of work to do but looking forward to seeing where it goes. Also of note, need to make sure my knee handles the switch well and that I keep on top of rehabbing it.
Block Sumo Pulls
4x4@225…RPE 4
Cable Lat Pulldown
3x10@100
Chest Supported Tbar Row
3x10@1 plate, varying grips
KB Swings
3x12@45
Cable Face Pulls
3x15@35
ArcTrainer
22 min, level 35
Sumo Video: 335, 2x0@245, 5@275
Wave 2, Week 12, Deload, Pause Squat/2 count bench
*Everything was out of order today because everyone was on the thing I needed when i needed it. Yay commercial gyms and the bros.
2 Count Pause Bench
bar, 5@95, 3@115, 5x2@125…very easy, spotter gave me commands which I did really well on other than the “rack” command…i kept forgetting to wait so that will obviously be something to nail down before the meet.
Pause Squat
bar, 5@95, 5@135, 3@165, 5x3@185…overall pretty easy but my knee was a little achy after benching. My new leg drive on bench has me pushing my knees outward instead of backward which feels stronger but puts more tension on my knee. Something to watch.
Sitting Leg Curl
2x20@30, slow and control, felt a pump in my hamstrings
HS Iso Row- Neutral grip
4x8@2 plates
Banded Leg Press
3x12@95+2 mini bands
Incline DB “Y’s”
3x12@5s
Arctrainer
Intervals at level 7, for 16 min
I have 3 logs to catch up on so I will just put it all here:
Deload Week, Day 3, Bench/Feet Up Bench
Bench
bar, 5@75, 5@95, 5@115, 5@120, 2x5@125, 2x2@120
*Right pec started to act up a bit after going up to 125 even tho it was easy. Frustrated with my pec.
Feet Up Bench
3x6@110
Cable Lat Pulldown
3x12@100 neutral grip
Seated DB OHP
3x10@30s
DB Biceps Curl
4x10@25s
Weighted Planks
4x30 sec@ 45lbs
Cardio: Arc Trainer for 22 min at 35
Deload Week, Day 4, Squat/Deficit DL
Squat
bar, 5@95, 5@135, 3@165, 3@185, 4x3@205 (belt), 8@205 amrap
*Very happy with these squats, felt stable and steady. Went for the amrap as well since I felt so good, 2 reps off my PR. Pec got worse during these however so it was frustrating.
Deficit DL
5@135, 5@185, 3@225, 3x5@240…pretty easy
Good Mornings
2x8@115…quit these because my pec was acting up
DB Reverse Lunges
3x16@20s (8 each leg)
Banded Goblet Squat
3x12@1 mini band with 20lb KB
Shoulder Health: 3x25@1 mini band 3 ways
Cardio: Treadmill and ArcTrainer
Deload Week, Day 5, Skipped Bench/Sumo Paused DL
Skipped Bench due to pec pain and needing to rest it
Sumo Paused DL
2x5@135, 5@185, 2@225, 5x2@245…worked a lot on form, decided I am going Sumo for my meet so I only have 5 weeks to get this down before the meet
BB OHP
3x8@65, 8@55
HS High Row
3x10@1.5 plates each side
Lying EZ Bar Curl
3x10@40
DB Lateral Raise
3x10@10s
Peak Wave, Week 1, Day 1, Sumo DL/Conventional DL
Sumo DL
5@135, 5@185, 2@225, 2@255, 2@285 (belt), 4x2@305 (felt like RPE 8), 3x1@325 (RPE 9)
*So since I decided to switch to sumo we are jumping full force into it. They felt really good today, I’ve already improved with sitting back better in the movement and trying to push out with my legs at the same time. Still some work to do with the heavy weights but very happy with how things moved today. By the last set of doubles at 305 my adductors and hamstrings were so sore. And my hips were feeling tired, not quite tight but just tired. It’s all new aches for me from this new movement so we’ll see how I feel tomorrow. I certainly don’t want sumo to put in me in a place for injury.
Conventional DL
3@225, 3@245, 5x3@265 (added belt on set 3 due to back rounding, moved much better when I did)
Cable Low Row
4x8@100
DB Reverse Flies
3x10@15s
DB Glute Bridge
3x10@100
Seated Leg Curl
2x20@30
Machine Ab Pulldown
3x12@70
Peak Cycle, Week 1, Day 2, Pause Squat/CG Pause Bench
Pause Squat
bar, 5@95, 5@135, 3@165, 2@185, 6x2@205…all fairly easy other than preventing any right pec/shoulder pain. I had to take a super wide grip and have the bar placement just below high bar position for me to feel steady. But the actual squatting was fairly easy, in fact, I’d give them RPE 7 for the first couple sets and RPE 8 for the last 3 sets probably.
CG Pause Bench
5@bar, 5@75, 5@95, 3@115, 5x3@130
*These were not awesome. I was super aware of my right pec, it was definitely pulling a bit but not badly so I was a little more hesitant with a lot of power off my chest. So my leg drive sucked and my arch sucked. But the good thing is that I essentially muscled up the weight so I have strength. I just need to get my pec back in order.
Banded Leg Press
10@90+2 mini band, 4x10@140+2 mini bands
HS Row
4x8@1.5 plates with limited extension
Cable Triceps Pushdown
3x8@57, 2x15@38
HIIT: Arctrainer: 12 min of 20 sec sprint, 40 sec recovery
Peak Cycle, Week 1, Day 3, Bench/OHP
Bench
bar, 4x2@135, 5@135 amrap RPE 10, 2x6@120
Seated OHP
10@bar, 6@65, 5@75, 5@85, 5@80, 5@75
HS High Row
3x10@1.5 plates
1 Arm Lat Pulldown
3x10@35
DB Curl
3x10@25s
Band Pullaparts
3x25
Peaking Cycle, Week 1, Day 4, Squat/Sumo Block Pull
Squat
bar, 5@95, 5@135, 3@165, 3@185, 2@205 (belt), 2@225, 4x3@245, 4@245 amrap (1 rep PR)
*Went well but form was all over the place due to attempting to avoid right shoulder/pec pain. Was higher bar and then tried lower bar and it all was off a bit. AMRAP was really ugly too and fell apart due to form issues. Strength is there.
Sumo Block Pull with Chains (~40 lbs at the top)
3@135, 3@185, 3@225, 5x3@275 (belt)
T Bar Row
4x6@2 plates
DB Reverse Lunge
3x8 each side@30s
Cable Pullthrough wide stance
3x10@50
*for cardio, went to the AL/Ole Miss game and proceeded to walk close to 5 miles if not more throughout the day. Very long day as a AL fan to say the least.
Peaking Cycle, Week 1, Day 5, Commands Bench/Sumo
Bench with Commands (on singles, not the warm up sets)
8@bar, 5@95, 2@115, 1@125, 8x1@135, 2x5@120
Sumo Practice
5@135, 3@185, 3@225, 2@255, 8x1@275
Cable Triceps Kickbacks
3x10@20
EZ Bar Curl
3x10@50
Face Pulls
3x10@40
Cardio: Moderate intensity steady state
8 min on stair stepper, 8 min on stationary bike
Peak Cycle, Week 2, Day 1, Sumo DL/Conventional DL
Sumo
5@135, 2x3@225, 2@255 (belt), 2@285, 4x2@315 (RPE 8 maybe?), 2x1@335
*Kinda frustrating because the weight was moving pretty well on 315 but my groin muscles were getting very sore and it just felt wrong. I was scheduled to do 3 singles at 335 but after the first 2 reps, I didn’t think it’d be worth it to finish it out if it was that sore. I’m not going to use the words pulling because it wasn’t pulled, the muscles don’t hurt when I’m not sumo DL’ing. But anyways, I’m gonna find out more info on sumo and how to avoid the groin muscle pulling.
Conventional DL
3@225, 3@245, 5x3@275 (belt)…very unimpressed with these pulls, back rounded and hips up high.
Cable Low Row Neutral
8@100, 3x8@120
DB Incline Rear Delt Flies
3x10@20s
DB Glute Bride
3x10@110
Seated Leg Curl
2x20@40
Machine Ab Pulldown
2x12@70
Peak Cycle, Week 2, Day 2, Paused Squat/CG Bench
Paused Squat
5@bar, 5@95, 5@135, 3@165, 2@195 (belt), 6x2@215 (RPE’s 8 probably)
*Pretty happy with these squats tonight, they were smooth for the most part and I found good positioning on my back that was high enough to not bring my shoulder into it.
CG Bench
8@bar, 5@75, 5@95, 3@115, 5x3@130
*These went well for the circumstances, I had to bench out of the squat rack because all the benches were taken for a while. So I had to use one of the shitty free benches and felt unsteady but my set up felt good and I was able to pop the weight up with my leg drive.
HS Iso Row
8@2 plates, 3x8@2 plates + 10lb plates with pause
Banded Leg Press
3x12@1.5plates+mini bands
Cable Triceps Pushdown
3x8@57; 20@35
ArcTrainer
12 min level 35
Peak Cycle, Week 2, Day 3, Bench/OHP
Bench
bar, 8@75, 5@95, 2@120, 2@130, 4x2@140, 4@140 amrap (2 rep PR!), 2x5@125
Seated OHP
10@bar, 6@65, 4@75, 2x4@85 (close to failing last rep, went down), 4@75
HS High Row
3x10@1.5 plates
1 Arm Lat Pulldown
3x10@25 R/L
Band PullAparts
3x25@1 mini band
DB Curl
3x10@25s
Peak Cycle, Week 2, Squat/Chained Block Pull
Squat
bar, 5@95, 5@135, 3@185, 2@205 (belt), 2@230, 4x2@250, 4@250 amrap (huge PR)
*Very happy with these squats, wish I could get my form down a bit better, I seem to be shaky at the bottom of the lift and came forward a couple times. Overall, great squatting.
Chained Sumo Block Pulls (~40 lb at the top)
5@135, 2@225, 2@275 (belt), 5x2@295…felt pretty good, worked on the 45 degree foot placement instead of feet straight out to help with my groin pulling. Helped kind of but I still have some improving to do.
T Bar Row
6@90, 3x6@100
DB Reverse Lunge
3x8@35s R/L
Cable Pullthroughs with sumo stance
3x10@35
Cardio: 10 min on stair stepper and 10 min on recumbant bike mod speed
Peak Cycle, Week 2, Day 5, Bench/Sumo
Bench
bar, 5@75, 5@95, 2@120, 1@130, 8x1@140 with commands, 2x5@115 TNG…all the weight moved fairly well, just need to get more consistent with my set up so I go right to and don’t have to think about it.
Sumo DL
5@135, 2@225, 1@275, 8x1@295…did the forward facing foot position again and wasn’t as impressed with it for my groin as I wanted to be. Still was tugging at it a bit and was even trying out pushing my knees out more towards the end but consistency will be the key to get that all down for the heavier weight.
Banded Triceps Kickbacks
3x12@1 mini band each hand
Facepulls
3x15@50
EZ Bar Curl
3x10@50
Cardio: 30 min on Arctrainer at low intensity
Peak Cycle, Week 3, Day 1, Sumo/CG Bench
Sumo DL
bar, 5@!35, 3@225, 1@255, 1@285, 1@305, 1@325, 3x1@345 (huge PR, previous max was 341 in competition and to be able to pull 3 singles at this weight is very exciting), 4x2@325…again huge PR
Conventional DL
3@225, 2@245, 2@275 (belt), 2@295, 3x2@275
Paused CG Bench
bar, 5@75, 5@95, 3@115, 5x3@130…fairly easy
Cable Low Row
4x8@120
Banded Face Pulls/Pullaparts
4x15@1 mini band
Glute Bridge
3x10@115
Machine Ab Pulldown
3x10@70
Peak Cycle, Week 3, Day 2, Paused-Comp Squat/Seated OHP
Squat
*Started off as paused squat up until 185
5@95, 5@135, 3@165, 2@185, 2@205 (regular and belt added), 2@225, 2@240, 2x2@255 (barely got the second rep on both of those), Paused Squat: 2x2@225…knee started flaring and right shoulder started flaring, d/c squats)
*The program was for paused squats but didn’t listen to my body and pushed the comp squats earlier in the week, should have continued with th e plan and what my body was used to, lesson learned)
Seated OHP
8@bar, 3x6@65
HS High Row
3x8@1.5 plates
Chest Supported Row
3x8@1 plate
Band Pullaparts
3x20@1 mini band
DB Lat Raise
3x10@10s
DB Curl
3x10@15s
Peaking Cycle, Week 3, Day 3, Comp Bench/Sumo Block Pull
Bench
bar, 5@95, 3@115, 2@125, 2@135, 2@145 (PR), 1@145 (failed 2nd rep), 3x1@145, 5@95…these did not go great, but got a double PR out of it to start off with so that’s good.
Sumo Block Pulls with Chains (40lbs at the top)
5@135, 2@225, 2@275, 3x2@315, 1@315…stopped early due to difficulty becoming an RPE 10 on last set and right hamstring/glute attachment was pulling too much for my liking.
Cable Triceps Pushdown
4x10@50
DB Lat Raise
3x10@10s…paused at top
DB Curls
3x10@20s
Core: BB sit-ups
12@bar, 2x12@65
Cardio: HIIT-Eliptical for 3 min warmup, and 11 rounds of 20 sec sprint/40 sec recovery
Peaking Cycle, Week 3, Day 4, Squat/Bench/Sumo
Squat
bar, 5@95, 5@135, 2@185, 2@205 (belt), 2@225, 2@245, Heavy walk out with 275, 3x1@255 (RPE 9.5’s), 3x2@225
*Was just very off this week on squats, may have something to do with hip and overall fatigue from all the heavy sumo pulling my body is not used to doing, not sure why I was off so much. I did doubles and an amrap of 4 last week with 250 so it’s just been a very frustrating week of squatting. Form was shaky and just need to have overall more confidence with my walk out and setting and fucking going. But anyways, hopefully this week will lock it down better.
Bench with commands
bar, 5@75, 5@95, 3@115, 2@125, 1@135, 4x1@145, 2x5@115
*not an awesome performance here. I did well on the pauses but I was prescribed 6 singles and the 4th single got away from me and I had to grind like crazy. So not pleased with that but overall this was okay.
Sumo DL
5@135, 3@225, 1@275, 6x1@305…first 2 singles were not promising and the second even pulled on my right hamstring again. But I slowed everything down even more, concentrated on packing my lats and taking a big breath into my belt. After that, the lift went up very smoothly with minimal groin pain. Need to translate that smoothness to the heavier weight.
Rehab random stuff then went on a 30 minute walk for LIIS