EDIT: Since I’m not allowed to write a separate post saying thanks to keep it separate from my training (), seems I’ll have to re-type it here… But anyway thanks @max13 !!!
6th
Session 1:
SGDL: 2 x 110kg, 6 x 2 x 140kg, 2 x 170kg, 2, 1, x 180kg (all beltless and strapless)
DOH Axle Pull + Shrug: 5 x 3 x 110kg
Chest Press Machine: 8 x 2pps, 8, 6, x 3pps, 10 x 2pps, failure with 1pps
HB Squat: 1x70kg, 1x110kg, 1x150kg; 1 x 180kg, 1 x 190kg, 1 x 200kg, 2 x 180kg, 5 x 150kg (all belt only)
I kinda feel I should’ve gone for 205 or 210kg, but I’m not pushing my high bar 100% at the moment with all the other stuff and with so long until I next compete. 200kg is alright, felt pretty nice too.
Parallel Box Squat: to 3 x 180kg, 3 x 200kg (PR), 3 x 210kg (PR!), 5 x 180kg (all belt only)
Plenty of posterior chain strength there, just learning to utilize it properly again! It’s amazing how box squats seem to help me to get even tighter than usual… maybe it’s to do with me having a slightly wider stance? Idk, but they’re ideal at the moment
Parallel Box Squat: 3x100kg, 3x140kg; 2 x 180kg, 2 x 210kg, 1 x 220kg (PR!), 2 x 2 x 210kg
GHD Thing: 3 x 12
Pulldown: 3 sets
Holy shit those box squats get to my head! The weight wasn’t extreme, but the whole body pressure had me close to passing out afterwards. In a good way though, I guess
Bench: 6x60kg, 6x100kg; 10 x 120kg (recent PR?), 8 x 130kg (recent PR?), 3 x 140kg; 10 x 100kg close grip
Seated DB Press: 10 x 30kg DBs
Then shoulder complex to failure. Then:
V-Sit: 15, 10, 8
superset with -
Pullup: 15, 10, 8
Had another rep in me on 120kg, and all sets were pretty damn good today; I trained with someone else so had a spot available, though I didn’t actually need it in the end. Very short rest periods, nice reps. My bench has hope, I’d say, despite losing weight!
SSB Below-Parallel Box Squat: to 3 x 140kg, 5 x 3 x 150kg, 2 x 8 x 100kg
GHD Extension: 3 sets
Incline DB Bench: 10, 8, x 35kg DBs
Machine Press: one set to failure
DB Curl: one set to failure
SSB made it very tough for me with these deep, wide stance box squats; not much weight on the bar but SERIOUS muscle recruitment necessary to lift from such an awkward position. Great work I’d say!
Yeah well the thing is my shoulders / upper back seem to bleed really badly if I squat low bar more than a few times a week, probably because I hurt them so badly doing it everyday for months earlier in the year; this makes variations like this ideal, and I kinda feel that if it’s that hard it must be working SOME kind of weak point, right? Good exercise I’d say.
Parallel Box Squat: 2x100kg, 2x140kg, 1x180kg; 1 x 220kg, 1 x 222.5kg (PR), 1 x 227.5kg (PR), 1 x 232.5kg (PR!), 2 x 220kg (PR!), 3 x 3 x 180kg
V-Up: 15, 10, 10
SS w/
Pullup: 10, 10, 10
Hammer Strength Leg Press (separately loaded legs): up to 12 x 5pps
As I said before, the strength is there; just trying to pick up my low bar technique so I can hit 250kg+ again. No spotters, which is normal for me but doesn’t work so well on box squats… kinda limited my top sets, might have to figure something out if I’m going to keep box squatting near-max weights.
HB Squat: to 180kg, 1 x 190kg, 2 x 160kg, 6 x 120kg, 8 x 1 (very long pause) x 150kg, 30 sec rest periods
Muscle in mid/upper back (lower lat region) still pulling on some things; I’ve had it before and it usually comes from racking a weight awkwardly on low bar squats (this gym has a couple of annoying racks that make it difficult to rack a weight comfortably). So yeah, loads of high bar, which didn’t hurt it too much. Should go in a week or two.
Right, been really busy but back now. I trained on the 20th and 21st, with SSB low box squats and legs raised bench involved. Saturday and Sunday were off (loads of walking etc. though).
24th
GHD Extension: 20, 15, 12, 12, x red KB
HB Squat: to 3 x 140kg, 8 x 3 x 150kg (beltless)
V - Up: 17, 12, 8, 8
25th
GHD Extension: 15, 12, x red KB
Axle Deadlift: to 1 x 190kg, 4 x 2 x 200kg; then double overhand 10 x 3 x 110kg
DB Standing Press: 8, 8, x 30kg DBs
Cuban Press: 2 sets
I’ve been doing a serious amount of walking everyday on top of training for fat loss etc.; just thought I’d mention it, as it seems to be working.