18 June 2018 - Squat & Deadlift Bodyweight - 216lbs
Low Bar 275x3, 315x3, 365x1, 385x1
Paused Conventional 3x5 275, 1x3 315
RDL 315x8, 275x8
19 June 2018 - Dark Horse Bench Bodyweight - 214lbs
Warmup: Band walks, GHR, PVC pipe mobility, OHP, hamstring and hip stretches
Paused Spoto Press 95x3, 135x3, 185x3, 225x3, 235x3
- Barbell Rows 185x5, Leg Raises 10lb DB x5 for my giant set
EMOM 10x3 155lbs
Nothing today besides work
I really like this style. The giant sets (which I forgot to add box jumps to) felt weird at first but by the end I was feeling very powerful. I think I could’ve gotten 245 or 250 on my ME but something tweaked in my left pec on my 2nd rep of 235. I may have been foolish to continue the set but my 3rd rep felt fine; I just didn’t want to take any chances by going up in weight.
I felt stronger after each set. By the end, I think I could’ve gone up to a 15 or 20lb dumbbell for leg raises and 185lb rows felt like easy money. I don’t know how any of that works, I’ve never progressively felt stronger throughout a workout like this before, I LOVE IT!! The amrap was the hardest part for sure; that was the first time I ever AMRAP’d a barbell variation so it was tough. Today was also the first time I did Spoto presses. I liked them. I got a really good chest pump doing them so they’ve already curried favor with me.
The EMOM was super easy as it’s supposed to be. I focused on keeping my upper back tucked and rowing the bar to my money spot right above the bottom of my pecs. I was pleased that the bar speed was still there even after all that Spoto pressing.
Tomorrow will be a rest day. I’ll take a walk after work and then cook up some meat for the rest of the week.
This is what I planned out late last night in terms of movements, of course following the guidelines that Alpha set out in terms of frequency and set/rep schemes:
Phase 1: Spoto Press, Front Squats, and Paused Conventional.
Trying to build strength off the chest, quad strength, and back strength through the lower portion of a deadlift.
Phase 2: Close Grip Bench, Box Squats, and Deficit Sumo.
I want to shift from chest strength to tricep strength, build explosiveness out of the hole, and take my new quad strength and use it to build my sumo deadlift over a great ROM.
Phase 3: Pause Bench, High Bar Squats, and Sumo Block Pulls.
Word to my man @mortdk, I’m doing this to go heavy while still utilizing variations that have a realistic carryover.
Every cycle has a lower body movement that focuses on quad strength. This is because my biggest squat weakness is my hips rising too fast in heavy squats. After I focused on front squats for a few months, I SMOKED a 405lb squat with no deviation between the rate at which my hips and the bar ascended from the hole. High bar also incorporates a good amount of quadriceps, but it also keeps the bar on my back. It’s a nice midpoint between low bar and front squats.
@losthog great call on this Dark Horse. I’m already loving it. What are your guys’ favorite giant set movements? For right now, the only thing I can think of to do is a barbell antagonistic movement (rows for bench, good mornings for squats, OHP for deadlifts) and leg raises. Box jumps are going to be a staple for upper body days, but what should I do for lower body days? Pushups? Med ball throws? Idk. Let me know!!