Training worked kind of like a poultice; I’m definitely crook, but I also got through everything. Admittedly I spent a couple of hours semi comatose on the lounge after eating dosed up on cold and flu meds, but I feel like I’ve broken it.
Today’s training
Lazy lifter plus shoulders
Squat
TM is 462 lbs
Work up from bar in 44 lbs x 3-5 to 60%, 10 facepulls between sets
Either it was the disease or the gym, but I was COLD
Wraps on
Trying a narrower wrap job to get more wrap behind the knee
3x324 lbs, under 6 RPE, 7 revolutions (3, X, 2) - the setup changes combined with the narrower wrap make a massive difference. This felt like about 220 lbs
3x368 lbs, under 6 RPE, 7 revolutions (3, X, 2) - felt great again, third rep was the only one I had to do anything other than move with rebound
1x412 lbs, under 6 RPE, 8 revolutions (3, X, 3) - noticing the practice of the setup changes here, leaning forward and lower bar feeling way more natural even with heavier weight
3x462 lbs, 9 RPE, 9 revolutions (3, X, 4) - most revolutions I’ve ever gotten out of my Slingshots. Very, very happy with the set. Again, setup changes feeling great, leaning forward with lower bar feels fine. Big confidence booster, and bodes well I can do this when I’m a bit crook.
https://www.instagram.com/p/BVVzQ0ZlW3K/
Made the adult decision to leave it there. I’ll push closer to 500 lbs next week instead of reps though.
SSB squat 3x5x324 lbs, bare knees with open belt (although over my jumper, so nice and snug), under 6 to 6 RPE with short breaks - felt good but one thing I have noticed is that the wider stance lights up my outer quad at the knee. The right one feels like there’s a golf ball lodged in it, so I may need to do something about that.
Walking lunges with 44 lbs chain and two count pause at bottom 25 each leg - watched the veins on my quads get more and pronounced as the set progressed. Massive pump.
BB RDLs with toes elevated
15x176 lbs, using @BOTSLAYER hook grip
15x198 lbs, double overhand
2x10x220 lbs, hook grip again
Same as usual, first set lit up my hammies then kind of lost the connection. Feet elevated helps a little. Decent back pump, but that’s not what I’m looking for. Hook grip changes are promising.
DB side raises dropset 15x20 lbs, 12x15 lbs, 14x10 lbs
Decided to leave my front and rear delts alone what with training back to back days with each day having rear delt work (pull aparts or facepulls) and every second day pressing variations, not to mention the plate raises
Doubled medium band side bends, pause at top 22 each side - pause adds a whole new dimension, lit up my obliques beautifully.
Went home and ate a large lunch: a lean pork medallion, some lambs liver, mashed carrots, two crumpets with peanut butter and two pb&j crumpet sandwiches, some cold and flu meds and a coffee. Leaves me a mite under 350 calories for the day, but felt better for it. Followed this up with a nap.