Dead Stop DBs Lying Tri Exts
15x40, 20x30, 30x3x10
4 full body workouts in 4 days! And I dont feel like shit! Yet! Haha. Everything felt on point today. Heading out for a week long business trip. Will bring 18, 26, 44 lb KBs to get some work in a few times. Other than that, will try to recover from the 4 days of full body pounding. Will be plenty of food, beer and cocktails this week. But I deserve it. Amiright!?!?
I’m back! For now. Head to Cali Wed next week thru Sunday, but that’s deload week, so yay. May get a hotel pump on once or twice. Did a few KB circuits while I was out of town this past week. Did get 44x8 without chalk on bottoms up KB presses. That’s damn good unchalked. Didn’t even think I’d get 1. Pin squats continue to move forward. Will get a good single 315-335 standard squat Sunday if I feel good…which I am!
8th rep of 235 was slow, but got it. 235x10 ties an all time PR. Need to gain weight! Hip flexor/hip is pinchy or aggravated from squats on Monday. Hope it goes away quickly. Already much better, and leg press didn’t bother it. Think I sunk too far on the full squats. Good workout today.
This was a clusterfuck workout. I had work emergencies I was trying to take care of on the phone throughout the workout, that finally abruptly ended the workout after the first set of flat db bench. Never entered the gym mentally and barely physically. Oh well, cant win them all. Will regroup on the deload. Going to add trap bar deadlift I think. Might even drop squats! Omg!!!
-I’ve reset maxes back to build in some room to grow and increase rep quality. I will aim to hit a crisp 5, then focus on the 10x3’s. There’s nothing wrong with repeating weights! I need to iron it into my head. A faster set performed better is another form of progression idiot.
-No clue where to start on trap bar DL, so will feel it out. In no hurry though.
-Will still perform overwarmup pauses. Will keep them to 2 rep pauses, that move quick!
-I want to be able to do pistols, so I’m going to work on single leg squats/progressions.
-This block will not be as intense, unless I feel great and go for something.
-Trying to gain muscle/weight more than strength currently. Want to see 205-210 morning weight by the end of this 4 week block, a long with feeling 100% again. A down block is probably what I need.
-Will continue to have a 4th day at home where I do bottoms up kb press and swings.