Obi's Log

Bench I didn’t have time to make a 2 board press so I worked up to a 1Rm TnG
225x5
275x3
315x1
335x1 put wrist wraps on after this one
355x1 went up pretty good little slow but that’s expected little wobbly so not as crisp as I’d like
365x1 PR!! Was very pleased with this it wasn’t paused but still TnG Pr didn’t stop slowed a lot through my weak aroun probly 2-4 inches off the chest but was able to get past and lockout was easy

I’m going to keep doing the closer grip Incline presses, DB shoulder presses and Military presses I think these have good carryover into the bench for me, have 4 weeks until the Push/PUll Meet, goals 535 Dead, 365 bench

Haven’t posted in a while, I won’t be able to make the Push/Pull meet as I have to much to get done this year in the yard and around the house. I have to take up some cemant and it’s thicker than I had initially thought. Any blew through my 5x5 and 4x4 day

360 5x5
380 4x4
I’m feeling really good going into the last couple workouts 400 3x3 I may just do 405 but we’ll see if the plates are available when I go to squat. There’s probabably a total of 14, 45 plates at the gym I workout in. I’m going to start working on my OHP it hasn’t moved in a while has anyone done Smolov Jr. with Over head pressing

Was very tired probably should’ve just done some recovery instead, another thing was the gym was empty and I workout at a Y so you can’t really play music save for the “light radio, Christian rock” channel, and Mentally I wasn’t there I had already been beat before I began.

Failed on the 400 3x3 attempt, only got 2x2 tried to get 3 on my 2nd set and started leaning forward bad probably could’ve tried to goodmorning it up but dropped it down on the safeties no reason to hurt myself. I read some articles since I know this as a weekpoint for me I also where “skeletoes” as shoes and don’t have the widest stance. One of the coaches suggested if you’re losing it forward to run the russian squat routine with front squats and get oly shoes, or put plates under your feet. Need to decide on weather to try the 400 3x3 again, go back to the Texas Method, or Try the Russian Front squat routine. I’m leaning towards the front squat routine, becuase I think I should be able to deadlift again atleast for the 1st 2 weeks of the routine.

I realize I may not have finished the RSR as prescribed but I still set some good PRs’
340 6x6 set and rep
360 5x5 set and rep
380 4x4 set and rep
400 2x2 set and rep

Things to overcome:
Leaning forward
Getting over the whole 4 plate barrier, (Mental), I’ve never personally seen a 4 plate squat done at my gym of course I see them on youtube but I think it’d help finding a partner that’s stronger or near as strong.

Been out for a while impletmented a new database system at work so I’ve haven’t been pushing the weights as much tried to stay fairly consistant but my strenght levels have gone down but I think a lot of that is due to back issues. THought I had a bulged disc but it may be some sort of Nerve working with an ART chiropractor seems to be getting better but I APT has gotten a lot worse the past few months, need to spend some more time on mobility like I was.

Doing a modified Hepburn workout inspired by Coach Thib’s gradual 3 method. Doing an upper/Lower split.
Moved up this week was supposed to do 195 on the OHP but dropping it to 190 and my bench is up to 285 so the workout went as follows
OHP
195x2
195x2
195x1
190x2
190x2
190x2

Bench
285x2
285x2
285x2
285x2
285x2
285x3

DB shoulder press
75x7
75x5
70x6

DB bench
90x7
90x6
90x6

Squat
325x2
325x3
325x3
325x3
325x3
325x3

Deadlift
415x1
415x1
415x1
415x1
415x1

Front squat/ Deadlift
165x8/225x8
165x8/225x8
165x8/225x8

OHP
190X2
190X2
190X3
190X2
190X2
190X2

T-Bar row
135x8
135x7
135x7

Lat pulldown
200x10
212.5x10
200x10
167.5x10
167.5x10
167.5x10

T-bar (squeeze at top) neutral grip
45x10

Squat
335x2
335x2
335x3
335x3
335x2

Deadlift
415x1
415x1
415x1
415x1
415x1
415x1
415x1
415x1

front squat
185x6
185x7
185x7

Last upper body workout

OHP (Goal 6x3)
195X3
195X3
195X2
195X2
195X2
195X2

Bench (goal 10x1
295 10x1 all paused on chest moving up to 305 will pause and do singles until bar speed is a grind

wide grip bench
225 3x8 go up 10 pounds

Last lower body day (goal 6x3)
Squat
345x3
345x3
345x3
345x2
345x2
345x2

Deadlift (goal 5x2)
435x1
435x1
435x1
435x1
435x2

Sick of the weekend
Tuesdays workout
OHP
205x2
205x1
205x1
205x1
205x1

Bench
315x2
315x1
315x1
315x1
315x1

Bench
245x6
245x6
245x7

Wed.
Squat
365x1
365x1
365x1
365x1
365x1

Dead
455x1
455x1
455x1
455x1
455x1

Sumo dead
225x6
275x6
275x6

Squat Cleans
145x1
155x1
165x1
175x1
185x1
195x1
205x1
210x1 PR
165x1
165x1
165x1
165x1
165x1

Upper back work

I tried lifting on Saturday was too run down from being sick moved some lighter weights and headed home, came back strong though yesterday
OHP
205x3x1
205x2x2 held last rep for 10 sec

Bench
315x6x1

Pump phase bench
245x2x8
245x1x7

Did some rear delt raises and Lat raises to finish up

Squat clean
145x1
155x1
165x1
175x1
185x1
195x1
205x1
215x1 PR

175x1 added 3 front squats
175x1 added 3 front squats
175x1 added 3 front squats
175x1 added 3 front squats
175x1 added 3 front squats

Squat
365x6setsx1

Deadlift
455x6setsx1

SUmo Deadlift
275x6
285x6
295x6

Had a rough upper body day, kids weren’t cooperating in getting them out the door and my oldest (4 years) to swim lessons. I also think I was still a little fried from Tuesday’s session I added in some overhead extension work which I think I’ll keep just lower the volume to 2-3 sets.

OHP
205x1
205x1
205x1
205x1 tried for a double didn’t happen
185x3
185x2

Bench
315x1
295x1
295x1
295x1
295x1
295x1

Lower body
365 7 setsx 1

455 3 singles

Complex
95 x Row
clean
press
front squat
back squat
good morning
deadlift
6,5,4 had to stop half way through the 4 rep

Upper body
OHP
205 9 setsx1

Bench
315 2sets x1
305 7 sets x 1

Complex
95 x Row
clean
press
front squat
back squat
good morning
deadlift
6,5,4,3 Stopped after the 3 rep

Monday Jan 12th Upper
Bench
325x6x1
OHP Superset with pullups
170x5x5
BW 5x3-4

bent over raise, Lat raise, front plate raise straight arm pulldown 3 sets

Tuesday 13th Lower
Squat
375x9x1
Box squat
225x5x5

Found that my glutes and hammies are very weak so I’m going to have to start working on them

Bench
335x1
330x7x1

DB bench up 1 notch
90x10
90x8
90x8

Seated row
145x8
160x8
160x8
160x8

Starting the 915 workout had my bench workout yesterday little rough since I’ve been doing singles for a while.

Bench 280x5 sets x 4
Incline 240x4
X5
X5
X5
X4

Paused skull crusher
EzBar 70
X8
4 sets x6

Squats 325x 5 sets x2

Deadlift day, I haven’t deadlifted in months so this kicked my ass

395 5sets x 4
Deficit deadlift standing on 25s
315x5 sets x5
RDLs my back was fried by then
275 2 sets of 8

finished with some t-bar rows

Squats

325 5 sets x 4
Paused squat
2 sec pause
225 5x5
Leg curl
90 3x8

Missed my power clean day due to vacation,