Just as long as those lower traps are firing. Nice squatting. Cueing chest up helped me with similar problems. I’m no expert though.
Yeah, sit back/chest up are the cues I’m working on at this point
Not much to report. Getting buried by errands/work. Squatted up to 3x1x365, 385x1. Definite improvement over last time: not dipping the last couple of inches anymore, but sitting back and stopping just below parallel. 385 felt a lot easier and more controlled. Still getting used to exploding out of the hole with the new groove. Front squatted 255 to a low box, but that’s neither here nor there.
Rolling up the training into A and B days, and just trying to hit each 2-3x a week. This was today:
Bench
2x5x195
Deadlift against light bands
5x315
Face pull
2x15x180
Triceps:
2x15x125
GHR Abs
2x15 against light bands
Reverse hyper
2x15x50
And today:
Squat
2x5x285
RDL
2x15x155
T-bar row
2x15x135
Band pull-aparts and BTN stretch, mini band
2x15 each
Minimal rest. Just going to keep piling up these simple days.
Another week in the books.
Bench 2x5x135, 1 chain (40#)
DL 5x325, light bands
Face pull 2x15x180
Tricep pushdowns 2x15x125
GHR abs 2x15, light bands
Reverse hyper 2x15x50
Squat 2x5x295
RDL 2x15x155
T-bar row 2x15x140
Band pull-aparts and BTN stretch 2x15 each
Bench 2x5x145, 1 chain
DL 5x335, light bands
Face pull 2x15x190
Triceps 2x15x130
Abs 2x20, light band
Reverse hyper 2x15x55
Squat 2x5x305
RDL 2x15x155
Row 2x15x145
Band stuff
Squat 2x5x315
RDL 2x15x155
Row 2x15x145
Band stuff
Bench 2x5x150, 1 chain
DL 5x385
Face pull 2x15x190
Tricep 2x15x130
Abs 2x20, light band
Rev hyper 2x15x60
Squat 2x5x365, reverse light band
RDL 2x15x165
Row 2x15x145
Band stuff
Bench 2x5x190
DL 5x395
Face pull 2x15x190
Triceps 2x15x130
Abs 2x20, light band
Rev hyper 2x15x60
Previous post didn’t go through, so here are just the last two workouts.
Squat 2x5x305, 335, 365, 385
RDL 2x15x165
Row 2x15x150
Band stuff
Bench 2x5x200, 215, 230 (PR)
Deadlift 5x335, light bands
Face pull 2x15x200
Triceps 2x15x130
Abs 2x15x10, light band
Rev hyper 2x15x65
So… I have those goals for year’s end in the first post. I also want to keep milking the current routine, and put in a good amount of work with it before getting back to higher weight/lower volume cycles. So I’m putting out these intermediate goals for work sets:
Squat 2x5x365 (currently 2x5x325, previous best 5x345)
Bench 2x5x225 (currently 2x5x200)
Deadlift 5x455 (currently 5x415)
Right now I’m on track for hitting these in December, leaving me a little time afterwards to retest maxes. Not planning on competing again until the spring, so regardless of what happens I will switch emphasis to dialing it in with heavy weight at that time.
(updated with current numbers oct 15th)
More as usual
Squat 2x5x315
RDL 2x15x175
Row 2x15x155
Band stuff
Bench 2x5x145, 1 chain
DL 5x345, light bands
Face pull 2x15x200
Triceps 2x15x135
Abs 2x15x10, light band
Rev hyper 2x15x70
Squat 2x5x325
RDL 2x15x175
Row 2x15x155
Band stuff
Bench 2x5x150, 1 chain
DL 5x395
Face pull 2x15x205
Triceps 2x15x135
Abs 2x15x15, light band
Rev hyper 2x15x70
Rest of the week:
Squat 2x5x375, reverse lt bands
RDL 2x15x175
Row 2x5x155
Band stuff
Bench 2x5x155, 1 chain
DL 5x405
Face pull 2x15x205
Triceps 2x15x135
Abs 2x15x15, light bands
Rev hyper 2x15x70
Squat 2x5x385, reverse lt bands
RDL 2x15x175
Row 2x15x160
Band stuff
Bench 2x5x195
DL 5x415
Face pull 2x15x205
Triceps 2x15x135
Abs 2x15x15, light bands
Rev hyper 2x15x70
Squat
2x5x395, 415, 435, 455, 475, all reverse light bands
RDL 2x15x175
Row 2x15x160
Band stuff
Felt pretty beat down by the end of it all. Being sick most of the week didn’t help. Next week should be a little easier in terms of main exercises: straight weight squats and band DLs. Might sub cambered bar squats for DLs at some point for a week if hands aren’t recovering fast enough. 475 reverse band squat felt nice and explosive, though, so ended the week on a high note.
The week so far:
Bench 2x5x200
DL 5x335, light bands
Face pull 2x15x205
Triceps 2x15x140
Abs 2x15x15, light bands
Rev hyper 2x15x75
Edit: adding the numbers from last month in square brackets for the last two workouts:
Squat 2x5x315, 355, 385, 405 [was 285]
RDL 2x15x185 [was 155]
Row 2x15x160 [was 135]
Band stuff
Bench 2x5x205 [was 195]
DL 5x345, light bands [was 315]
Face pull 2x15x205 [was 180]
Triceps 2x15x140 [was 120]
Abs 2x15x15, light bands [was bands only]
Rev hyper 2x15x75 [was 50]
Everything has been feeling pretty easy since resting and eating up this weekend. Morning weight has been 180-181 in the past week, still adding food so 185 seems reasonable in a couple months.
The rest of this week:
Squat 2x5x325
RDL 2x15x185
Row 2x15x160
Band stuff
Bench 2x5x150, 1 chain
DL 5x355, light bands
Face pull 2x15x205
Triceps 2x15x140
Abs 2x15x15, light bands
Rev hyper 2x15x75
Squat 2x5x335, 365, 395
RDL 2x15x185
Row 2x15x165
Band stuff
Morning weight today - 181.5
Bench 2x5x155, 1 chain
DL 5x405
Face pull 2x15x210
Triceps 2x15x140
Abs 2x15x20, light bands
Rev hyper 2x15x75
Squat 2x5x385, 425, 455, 485, all with reverse light bands
RDL 2x15x185
Row 2x15x165
Band stuff
Bench 2x5x160, 1 chain
DL 5x415
Face pull 2x15x210
Triceps 2x15x140
Abs 2x15x20, light bands
Rev hyper 2x15x75
485 reverse band squat went much smoother than 475 two weeks ago. Getting bored of some of this stuff but everything seems like it’s still on track so no reason to change it up yet.
Squat 2x5x395 reverse light bands
RDL 2x15x185
Row 2x15x165
Band stuff, included band face pulls to help work out a shoulder kink
Bench 2x5x200
DL 5x425
Face pull 2x15x210
Triceps 2x15x140
Abs 2x15x20, light bands
Rev hyper 2x15x75
Squat 2x5x405 reverse light bands
RDL 2x15x195
Row 2x15x165
Band stuff
Morning weight today was 182
(Trying to enter these again…)
Bench 2x5x205
Deadlift 5x345 light bands
Face pull 2x15x210
Triceps 2x15x145
Abs 2x15x20 light bands
Rev hyper 2x15x80
Squat 5x325, 365, 395, 415
RDL 2x15x195
Row 2x15x165
Band stuff
Bench 2x5x210, 225, 235
Deadlift 5x355, light bands
Band face pull 2x15 light band
Band triceps 2x15 light band (cable stack was taken)
Abs 2x15x20 light bands
Rev hyper 2x15x80
Squat 5x335
RDL 2x15x195
Row 2x15x165
Band stuff
Bench 2x5x155, 1 chain
Deadlift 5x365 light bands
Face pull 2x15 light band
Triceps 2x15 light band
Abs 2x15x20 light bands
Rev hyper 2x15x80
Squat 5x345
RDL 2x15x195
Row 2x15x170
Band stuff
Weight still at 182
Bench 2x5x160, 1 chain
Deadlift 5x415
Face pull 2x15 light band
Triceps 2x15 light band
Abs 2x15x25 light bands
Rev hyper 2x15x80
Squat 2x5x395, reverse light bands
RDL 2x15x195
Row 2x15x170
Band stuff
Bench 2x5x165, 1 chain
Deadlift 5x425
Face pull 2x15 light band
Triceps 2x15 light band
Abs 2x15x25 light bands
Rev hyper 2x15x80
Squat 2x5x405, 445, 475, 495 reverse light bands
RDL 2x15x195
Row 2x15x170
Band stuff
Bench 2x5x205
Deadlift 5x435
Face pull 2x15 light band
Triceps 2x15 light band
Abs 2x15x25 light bands
Rev hyper 2x15x80
Squat 2x5x415 reverse light bands
RDL 2x15x205
Row 2x15x170
Band stuff
495 was definitely the easiest reverse band single so far. Deadlifts were good too.
Morning weight was 182.5
Bench 2x5x210
Deadlift 5x355, light bands
Face pull 2x15x210
Triceps 2x15x145
Abs 2x15x25, light bands
Rev hyper 2x15x85
Shoulder seems good enough, so back to cable stack for face pulls and triceps
Squat 2x5x335, 365, 395, 425
RDL 2x15x205
Row 2x15x170
Band stuff
Tied PR with 425, finally on track with the raised heel setup
Bench 2x5x215
Deadlift 5x365, light bands
Face pull 2x15x210
Triceps 2x15x145
Abs 2x15x25, light bands
Rev hyper 2x15x85
215 was a 1rm 6 months ago. It’s still little league but this is the fastest my bench has improved in a long time.
Morning weight still 182.5
Squat 2x5x345
RDL 2x15x205
Row 2x15x170
Band stuff
Bench 2x5x160, 1 chain
Deadlift 5x375, light bands
Face pull 2x15x210
Triceps 2x15x145
Abs 2x15x25, light bands
Rev hyper 2x15x85
Squat 2x5x355 (PR), 385, 415, 435 (PR)
RDL 2x15x205
Row 2x15x175
Band stuff
Morning weight 184
Two squat PRs and a bodyweight PR all in one day. Progress over the last month (working weights):
Squat: 325 to 355
Reverse band squat: 395 to 415
Bench: 205 to 215
Bench with chains: 155 to 165
Deadlift: 415 to 435
Band deadlift: 345 to 375
RDL: 185 to 205
Row: 160 to 175
Face pull: 205 to 210
Triceps: 140 to 145
Abs: 15 to 25
Rev hyper: 75 to 85
BW: 181 to 184
Everything on track except for the face pull and triceps detour.