did some me upper work today
rack lockouts
really focused on warming up today
worked up to 335x3 my shoulder didn’t really hurt so i know i can train limited rom movements
incline db press
60’sx15
rows and pullups and things
did some DE lower earlier this week and did more lockout work on bench
today was ME Lower
box squats to a paralell box
barx3
115x3
135x3
185x3
225x3
245x3
265x3
285x3
good mornings only went up to 165x5 my hams were too torched
tried to get used to zercher pulls only went up to 145x3 good day really workin squat form and hamstring strength. I don’t want to do any me pulls for about 2 or 3 weeks to see how that goes.
me upper
rack lockouts
worked up to 365x3 so MASSIVE PR pretty psyched.
then did random other shit
de lower yesterday
165x12x2
speed deads sumo
185 2 monster minis over the bar
4x2
stood on a light band for the conventionals
185x4x2
leg curls and hyperextensions
me lower
sumo rev band deads
worked up to
425x1 which is a sumo pr
then gms and front squats for repss
lower body
good mornings
bqrx8
135x5
155x5
175x5
195x5
deficit deads
135x5
185x5
225x5
275x6
295x6
couldn’t squat my gym took away the crate that i used as my box and my hips were way too torn up to squat
decided to max on convo dead today
hit 365. which felt harder than when i hit 385
go pissed so i switched it up to sumo
hit 365 like that. and tried 385 and couldnt lock it out. so I’m pulling sumo from now on.
gm
205x5 PR
11 weeks out
de upper
feeling out my shoulder
9x3 95 doubled minis
db incline
50x12
60x12
65x10
db rows
60x10
80x10
90x12
face pulls
stb’s article really helped me with my shoulder issue. so if you ever read this, thanks mike.
felt slow off the chest but lockout was still strong.
back strength is almost where it was at pre injury so im pretty stoked. i have my first meet on the 31st with the adau.
10 weeks out DE Upper
box squat
95x2x20 doubled minis
this might be too much band tension
speed pulls
135x1x8
romanian deads
135x6
185x5
255x6
so crushed… I need to get a set of briefs. My hips are crushed.
me upper 10 weeks out
floor press
barx3
135x3
185x3
185x3
205x3
225x3
close grip bench
barx6
135x6
145x6
185x6
205x6
db rows
80x25
face pulls
shoulder still feels fine. getting my power off the chest back. next week is floor press again and then i think im gonna try a 2board or a 1 board for a max effort
de lower never showed up…
me lower
block pulls
so these were like am inch of the floor and were mid shin lol
135x3
225x1
275x1
325x1
345x1
345x1
325x1
325x1
off floor
225x1x17
really worked on form here… probably too much
leg curls and farmers walks
de upper
95 and doubled minis
9x3 i felt way to slow on most of these
close grip incline
175x6 top set
bb rows…
155x10… don’t understand why i can’t do these at all…
face pulls
band pull aparts
kind de lower
needed to work on free squat form really bad
barx5
115x3
115x3
115x3
135x3
135x3
155x3
155x3
175x3
175x3
175x3
205x3
235x3
245x1 goin too deep need to work on depth
then a lot of form with deadlift and then front squat holds with 325 of chaos weight
me upper
dead bench
ended up at 185x1x4
cgbp
135x6
185x6
215x4
failed on the 5th
db press and db rows and band pull aparts
me lower
front box squats
barx10
95x3
135x3
175x3
205x3
225x3
Romanian deadlift
135x6
185x6
225x6
295x6 PR I thunk… and then did some zercher squats to get a feel for the movement
de upper
speed bench
95 with doubled minis
9x3
illegal wides
135x6
185x6
205x6
205x6
db bench palms in
70’s x 10
chest supported row
90x10
180x10
200x8
face pulls supersetted with band pull aparts
was supposed to be de lower but i was feelin good so i went max effort…
free squats
barx10
95x5
135x3
185x3
225x3
245x3
275x3
315x1 FUARK YES THIS WAS SO AWESOME SUPER PR
deficit deads
135x6
225x6
275x3
295x3
295x3
295x3
back extensions
double choked mini x12
double choked monster mini x12
double choked light band x8
pretty psyched about my squat goin up.
me upper 6 weeks out ( i think…)
2 board
95x5
135x3
185x3
225x3
245x3
255x3
no competent spotters they all kept grabbing the bar. this was quite rage inducing.
illegal wides
205x6 a few reps in the tank
db rows
90’sx15
weighted chins
bw 25x8
bw 35x6
face pulls and band pull aparts super set.
next week starts up the intensification block. I really wanna go 335/275/385 at my meet but the bench and deadlift aren’t looking too hopeful…
decided to not do dynamic work today because I’m retarded
chain deadlift
135x3
225x1
275x1
315x1
365x0 failed that then the rest of my workout was shit.
de upper
95 and doubled minis
9x3
Pause bench
205x3x6
then a shit ton of upper back work