[quote]TylerPK4L wrote:
1x505 - Probably the most technically perfect rep I’ve ever pulled
[/quote]
Amen
Jasmincar: Sometimes it just happens and it floats up. Then I try to replicate it and end up overthinking it and screw it up. lol
Cornerstone Training - Week 5 - Day 2
Paused Bench:
4x7x285
12x285 - 10 lb PR!
Paused Incline Bench - Medium Grip:
2x8x225 - Some pec and delt pulling with this weight
2x8x185
Barbell Bent Over Row - Straps:
10x225
3x10x275 - Belt
10x225
Triceps Pushdown - Myo-Reps:
1x20 + 10x5 x 72.5 - 5 breaths rest
EZ Bar Curl - Myo-Reps:
1x20 + 7x5 x 90 - 5 breaths rest
Cable Fly:
3x15x25s
KB Rear Delt Fly:
3x15x20s
This is my high volume bench day. I’m happy with how it went, but my pecs were feeling a little iffy for a while before starting. Could just be fatigue, but I was a little nervous. Ended up tightening up my form and knocked out a new 12RM PR at 285 with no pec pain. Learned that my new grip makes my setup much harder to stay in for long sets though. If I can hold it, I’m sure my PRs will continue to stack up.
I’m not sure how I feel about incline. I didn’t want to use my new wide grip on every press, so I used my previous comp grip. Not sure if that caused the pulling on my pecs and delts or if I’m just that bad at incline. Will need to be careful with it.
Weekend Log Dump - Cornerstone Training - Week 5
Day 3
Squat w/ Belt:
3x365
3x405
3x435
3x455 @ 8 - Added a rep over last week. Very happy with this.
3x5x405
Beltless Front Squat:
5x6x225 - 60-70 seconds rest between sets. Rough.
Beltless Paused Deadlift:
2x3x405 - Low back was way too fatigued for this
Beltless Sumo Deadlift - Straps:
3x6x405
Lat Pulldown:
8x160
8x180
8x200
8x220
15x180
Lying Leg Curl:
2x15x95
15x80
Weak point of my new squat stance is definitely the bottom. It is slow as hell and then rockets up once I’m clear. May try my Oly shoes with the wider stance on my upcoming lighter day.
Day 4
Paused Bench w/ Chains (+40):
3x275+40
3x315+40
3x335+40 @ 8 - The speed wasn’t bad, but I didn’t have a ton of control with this weight, so I stopped here.
3x5x285+40
0.5" Pin Press:
3x6x275
13x275 - +1 rep PR!
DB Incline Bench:
3x10x85s - Had to be careful with this for my pecs
HS Iso-Row - Myo-Reps:
1x20 + 4x8 x 270 - 5 breaths rest
A1 | Machine Dips:
3x15x150
A2 | KB Lateral Raise:
3x15x20s
Everything but the incline pressing went well today. I chose chains because my pecs have been feeling beat up and wanted to take some strain off them and my shoulders at the bottom. Pecs don’t seem to like incline for some reason right now.
Day 5 - Fluff/Optional Day
Cable Pullover (Lat Pre-Exhaust):
3x10x50 - Rope
2x10x50 - Semi-pronated bar
Bent-Over Row w/ Isometric Scrape/Pause:
4x8x95 - Bar inside of rack, pulled against rack both on the way up backwards, scraping the rack, and at the top against the underside of the pins. Pretty tough on the lats and upper back.
DB Hammer Curl:
3x10x70s
Zottman Curl:
2x10x20s
Barbell Wrist Curl:
3x10x135 - Allowed to roll to the tips of my fingers and paused shortly before curling into a fist.
Incline DB Shrug:
3x10x100s - Straps
Calve Raise on Hack Squat:
3x15 - Paused
KB Swing:
10x10x55 - 10 minute EMOM
Decent little workout to round out the week. I like having this as an optional day for things that I feel like I missed during the week or need extra work on.
Cornerstone Training - Week 6 - Day 1
1.5" Deficit Deadlift - Belted - Stiff Bar:
2x405
2x455
2x495
2x525 @ 8.5 - Benchmark PR
3x5x455
3 Ct. Eccentric Squat - Beltless:
6x315
3x6x335 - Tried Oly shoes for the first 3/4 sets and I didn’t feel any advantage, so I switched back to my flat shoes for the last set.
RDL w/ Hips Banded - Straps:
4x8x315 - Mini band pulling hips back
Leg Press - Myo-Reps:
1x15 + 6x5 x 360+2 Dbl Minis - 5 breaths rest
Lat Pulldown - Myo-Reps - Straps:
1x15 + 2x5x200 + 4x5x180
Band Ab Crunch:
3x12 @ Avg
I was pretty exhausted by the end of this workout, so I may be overdoing it on this day. Will need to talk to my coach about it. The deficits felt okay, but I’m not enthused about the top set. My previous best near that is 515x3 @ 9 beltless, so 525x2 @ 8.5 belted probably isn’t even equivalent to that. The backdown sets moved very fast though, so I’m happy with that at least.
Probably not going to be squatting in my Oly shoes other than front squats from now on. I wanted to see if they would provide any power out of the hole, but I didn’t feel that. I really think I just need to get stronger on beltless squats too though, because these really felt very tough today. I’m thinking my upper back, core, and hips are just not used to this.
Note on myo-reps: I think I may stop them for the vertical rows. It obviously didn’t go as it should have and I had to drop the weight. Just like last week, my biceps and brachialis took over and almost started cramping. This time I can’t blame it on the grip choice since I used the wide pronated grip. Myo-reps felt good on leg press, just not sure if it’s the safest thing to do either. Will most likely just stick with single joint movements for these and use other methods for the compound accessories.
Cornerstone Training - Week 6 - Day 2
Paused Bench:
3x10x255
17x255 @ 8.5 - PR. Closest otherwise being paused 275x12 and TnG 20x225. More notes below.
Paused Seated OHP:
4x6x185
T-Bar Row - Semi-Supinated Grip:
5x10x115 - Focused on control and feeling the muscles instead of weight.
Triceps Pushdown on Dip Assistance Machine:
4x10x100
20x100 - Don’t know how to explain. The pad where your knees would go on an assisted dip/pull-up machine, use that as a triceps pushdown thing. Worked pretty well.
EZ Bar Curls - Myo-Reps:
1x15 + 7x5 x 100
A1 | Pec Deck:
3x15x80
A2 | Reverse Pec Deck:
3x15x80
Band Facepull/High Row Combo:
2x15/15 @ 2 Minis - Just some extra upper back and shoulder work for prehab.
I came into this workout a bit worried for my pecs. They have been feeling kind of tight and sore, so I wasn’t sure if I’d be able to bench. I decided to keep the weight low and the reps high. This was already a volume focus day anyway. As you can see, it ended up going pretty well on the last set. My pecs didn’t have any issues really, so I don’t know what to think about them. I’m going to bump up the recovery work on them though just to be safe.
The 17 rep PR killed my back by the end of it. Trying to hold that arch with the wider grip is exhausting for long sets. I think if my back didn’t feel awful and I hadn’t just done 30 reps, I think I could get 20x255.
Decided not to do a secondary bench just to make sure about the pecs and went with more of a tertiary bench movement in the OHP.
Friday - Cornerstone Training - Week 6 - Day 3
Squat w/ Belt:
1x405
1x455
1x475
1x495 - First time I’ve squatted more than 455 since my last full meet on March 1.
3x8x345 - Right knee bothering me after top set, so I decided not to do an AMRAP on the last set.
Beltless Front Squat:
3x8x225
Beltless 1.5 Rep Deadlift:
5x5x315 - Lift to knees, then back to the floor, then one full rep is one rep.
Lat Pulldown - Straps:
2x12x180
17x180
Lying Leg Raise:
3x15
I’ve set up an idea for an actual progression and I’m thinking that I’m going to hit a weekly single for squats on this workout. Basically in order to get some weight back on my back since it’s been so long and also to auto-regulate my down sets. I’m very happy to have gotten 495.
Not sure if I can handle this workout in the order that I’m doing it. By the time I get to deadlifts, I can’t use enough weight for it to be useful. So I may do squat, deadlift, front squat instead. Just annoying to go back and forth. Another option is squat, deadlift, other deadlift and have my other lower day be deadlift, squat, front squat. We’ll see.
1.5 rep deadlifts are hard as fuck.
Cornerstone Training - Week 6 - Day 4
Paused Bench:
4x275
4x315
4x335
4x345 @ 8 - Pretty good, just staying conservative.
2x6x275
14x275 - +2 rep PR! Had probably one more in the tank if my low back wasn’t about to cramp.
Paused Foam Board Press:
5x5x275 - Very easy. Wasn’t sure how the pecs would feel with this, so I stayed light. Was completely fine.
Cable Low Row - Narrow Neutral Grip:
2x10x200
20x200
Cable Low Row - Bench Width Pronated:
3x12x160
A1 | Crossover Unilateral Triceps Pushdown:
3x15x25s
A2 | Cable Fly:
3x15x25s
A3 | KB Lateral Raise:
3x12x30s
Shitload of benching at 275 and above today, 67 reps actually. Felt pretty good the whole time. Again, my pecs were feeling sore going in, but they didn’t give me any issues. I’m just used to being scared of that feeling with my previous grip, so I’m being careful as I move up in weight. Could have gotten 355-365 for 4 I think, but there would be no purpose at this point in the cycle.
Super pumped about these high rep PRs as well. It’s a good way to get some grinding type reps in at the end without a ton of weight in my hands.
Sunday - Cornerstone Training - Week 6 - Day 5
Another decent optional filler workout:
Cable Rope Pullovers: 4x12x50
HS High Row: 3x10x180
Inverted Row: 3x8xBW
BB Wrist Curls: 3x10x135 - Did this with a thicker, roll-y bar.
Lying EZ Bar Curl: 4x12x80
FatGripz DB Hammer Curl: 3x10/10x35
Lying Leg Curl: 3x15x80
Machine Calves: 3x15x190
Planks: 0:20 on / 0:10 off x 8 rounds
Cornerstone Training - Week 7 - Day 1
Beltless Deadlift w/ Okie Bar - Straps:
5x2x475 - Straps added on 3rd set.
6x475 - AMRAP predetermined limit of 6 reps
Beltless Paused Squat:
6x315
6x335
6x355
6x365
Beltless Box Front Squat:
3x8x225
Lying Leg Curl:
3x12x95
Lat Pulldown:
4x8x160 - Facing away from machine
12x160 - Normal way
Conditioning for some god damn reason:
3 Rounds:
A1 | Conventional Double KB Swing: 20x30s
A2 | Burpees: 10
A3 | Lying Leg Raise: 12
I set up a full progression finally for the next 10 weeks or so. Starting light on the deadlifts at around 70% because I think reintroducing squats has affected my deadlift abilities. No problem, plenty of time to get used to everything. The actual deadlifts felt decent today, I only used straps because my hands were getting destroyed by the Okie bar, which I haven’t used in a while.
This is the first time doing paused squats since adopting my new stance and flat shoes. Definitely lost some upper back strength, because I was folding over after the first couple reps of each set. Last set was probably the best because I was able to keep it tight til the last rep or so. Also, knees seem okay, but my quads are tight in the vastus lateralis area. Didn’t affect the squats though.
Front squats to a box were absolutely awful. I’ve only done these once before, a couple weeks ago, and I think I must have used the box height for my regular box squats (plyo+plate as opposed to just plyo that I used tonight), because these were much harder. Also didn’t realize at the time that I had only done a 3x7x210 before. Anyway, these hit the upper back, quads, and abs very hard.
I’m not very conditioned, I’ll leave that part at that.
Cornerstone Training - Week 7 - Day 2
Paused Bench:
3x10x255
20x255 - +3 rep PR, which was set last week at 17. Damn this was rough.
Paused Close Grip:
3x8x225 - Have done CG in a long time since I figured out my pec issues actually came from closer grips. Did this very carefully.
Standing OHP:
3x8x135
Single Arm Cable Low Row:
8/8x80
2x8/8x100
2x8/8x90
Triceps Pushdown:
3x10x60
20x60
A1 | Band Facepull:
3x15 @ Mini
A2 | Barbell Curl:
3x25x45
I’ve been having a lot of anterior delt tightness on both sides for a couple of days, so I spent a good amount of time trying to work through that prior to getting started. It didn’t really help much, but it also didn’t really affect my benching either. I need to stay ahead of it though, because I don’t want to start straining my delts as a replacement for the pecs.
I just repeated last week’s main sets because I set up this progression a week out from a deload (next week). I knew I had 20 in me last week, so I just went for it this time. I think my squat widowmaker is like 275, so I guess I should feel bad, but that was from about 3 years ago.
Not sure when I’ll really get back into closer grip benching, but for now it mainly just makes me nervous.
OHP felt like garbage on the delts, so I kept that very light.
Log Dump - Cornerstone Training - Week 7
Friday - Day 3
Squat w/ Belt:
3x1x455
2x8x345
12x345
3" Block Pull - Beltless:
6x4x405
Sumo RDL - Straps:
4x8x315 - First 2 with dbl mini-band around knees.
A1 | Lat Pulldown - Wide Neutral:
4x12x160
A2 | Reverse Lunge:
4x10/10x50
Decided to do the three singles instead of working up to a heavier weight. Last week I hit 495 and had some knee pain after, so I wanted to be a little more conservative. Ended up working just fine and I had no knee pain. 345 work was alright, but definitely wanted more than I got on the AMRAP, quads were done though.
Block pulls felt good once I figured out the groove. Sumo RDLs are very rough. It’s not really a hip hinge for me, I’m basically reversing my sumo motion exactly which is more like a squat, but I reverse it about inch before the plates hit the floor. Very glute dominant and seems like it could be great for my hips.
Saturday - Day 4
Paused Bench:
2x315
2x335
2x355 - Most I’ve lifted with this new grip and since I strained my pec last.
2x365
2x385 @ 8.5 - Match all time PR by weight! Previous was at an RPE 9.5 though.
2x6x285
13x285 - PR
Pin Press:
4x7x275
T-Bar Row - Straps:
5x10x135
A1 | Machine Dips:
3x25x80
A2 | EZ Bar Curl:
3x15x90
Facepull:
3x25x50
Super happy about this workout. I was in Tuscaloosa lifting with friends and the gym owner recently bought a bunch of new equipment. I started off on the old Forza bench, but the pad was slippery and not being able to hold my arch was causing some pec issues. I moved over to one of the new utility benches with the Thompson fat pad. Those things feel great to bench on. Maybe it helped me more than I think, but I am very surprised I was able to bench what I did. I made a small jump from 355 to 365 thinking that I was about done for doubles there, but the 365 moved well enough that I wanted to try 385. Almost went for a triple it felt so good. I am about 95% sure I could have doubled 405. I guess the new grip is working. Still going to keep pushing the volume though, not going to blow my load.
This was also psychologically important because the last time I had 385 in my hands was when I last strained my pec when I was using the Slingshot.
Sunday - Day 5
Seated OHP:
4x5x185 - Intermittently paused. Last set all paused.
EZ Bar: Reverse | Neutral Grip (holding straps) | Normal Curls:
2x10|10|10x60
DB Lateral Raise:
20x20/20
3x10/10x40
Occlusion Leg Extension:
3x25x60 - About 30 seconds rest
Occlusion Lying Leg Curl:
3x25x50 - About 30 seconds rest. Surprised I didn’t cramp on these.
Single Arm Cable Rear Delt Fly:
3x12/12x15
Not much to say about this one again. Just the optional workout of the week.
Cornerstone Training - Week 8 - Day 1 - Deload
Beltless Deadlift - Okie Bar:
1x405
1x455
1x495 - Feeling and looking great up to this
1x545 @ 8 - Hips shot up fast, so the form went to shit, but the bar speed was good. Marking this down as my PR for beltless since I don’t have anything filled in on my spreadsheet.
3x3x455
3 Ct. Eccentric Squat - Beltless:
4x4x315
Paused Front Squat - Beltless:
3x5x225
Box RDL:
3x15x135
Unilateral Lat Pulldown:
3x12x160
Pallof Press w/ 3 Ct. Hold:
3x8/8x40
Christmas week = deload week. Just so happens that it was also a planned deload anyway. I decided to work up to a conservative single and base my little bit of volume on that. I really blew up 405, 455, and 495, so I’m very happy with that. The 545 wasn’t the best, but it also didn’t really feel that heavy. I think I have 585 beltless for a much harder single. The back down sets felt fine too.
Both squats went alright, but the front squats felt like I was using about 405. Oh well, I don’t compete in front squats. Hopefully they’re helping.
Wednesday - Cornerstone Training - Week 8 - Day 2 - Deload
Bench:
3x8x225 - Paused
29x225 - TnG, +9 rep PR! I’m officially stronger than like 90% of the 2015 NFL combine. Patiently awaiting my endorsement deals.
Spoto Press:
3x8x225
Banded OHP:
3x8x95+2 minis
HS Iso-Row:
5x12x270
Triceps Pushdown - Myo-Reps:
1x15 + 8x5 x 65
A1 | KB Rear Delt Fly:
3x10x35s
A2 | KB Rear Delt Row:
3x10x35s
A3 | KB Curl:
3x12x35s
#NFLbound. But who was 40 time?
Today - Week 8 - Day 3
Squat w/ Belt:
3x1x455
Remove belt
2x6x345
12x345
Beltless Deadlift:
4x4x405 - Felt smooth
Beltless Sumo RDL - Straps:
3x8x315
A1 | Lat Pulldown w/ Rope:
3x8x140
8, 8, 8 x 140, 100, 70 - Drop set
A2 | Reverse Lunge:
3x10/10x60
Mountain Climber Planks:
3x10/10
This workout killed me for some reason, even though it was a deload. Could have done more weight on squats, but there’s no point this week. Hopefully the multiple singles will help my knees get used to this kind of weight again.
Cornerstone Training - Week 8 - Day 4 - Deload
3 Ct. Paused Bench:
2x315
2x335
2x355 @ 8
3x6x285
Banded 1" Pin Press:
5x5x225+2 doubled minis - Not sure how much they added at the top. Maybe 75 lbs. Who knows.
Cable Low Row:
2x15x180
20x180
Cable Pec Fly:
3x15x25s
Single Arm Cable Rear Delt Fly:
3x15/15x15
Machine Preacher Curl:
15/15x40 - Single Arm
15/15x65 - Single Arm
15x120
15x95
I didn’t realize how long it had been since I had done 3 ct. benching, but this was the first time since early July according to my log. It’s always been a staple for me, but I guess it fell off the programming for a while and then this change in grip made me forget about it. It’s definitely a lot harder with the wider grip because I have to stay much tighter to keep myself from internally rotating my shoulder during the pause. I think this was still the highest I’ve ever gone on 3 ct. though. Wasn’t bad, I just felt it a lot in my pecs and wanted to play it safe.
Banded pin press felt good, I hadn’t done banded bench in I have no idea how long. Years. I just realized today that the rack I use allows for it pretty easily, so I did it.
Cornerstone Training - Week 9 - Day 1
Deadlift w/ Belt - Okie Bar:
2x405
2x455
5x2x495 - These all felt great. I was able to get really tight at the bottom. Focused on smooth reps instead of explosive.
5x495 @ RPE 7 - Kept the focus on smoothness and form. Decided to stop at form breakdown prior to starting the set. 5 @ 7 still puts me around my PR or 495x8.
Beltless Pin Squat - Above Parallel (Sticking Point):
4x6x315
Beltless Paused Front Squat:
4x7x225
Breathing Paused Squat - Oly Shoes:
2x1x225 for 10 breaths
A1 | Box RDL:
4x15x135 - I just keep these very light because this is just a “hamstring” slot, not a deadlift supplement.
A2 | Paused Lat Pulldown - Neutral:
4x10x160
Banded Paused Crunch:
3x10 w/ mini
Alright I was ready to get out of that deload for the past few days. Ready to get moving with a full 4 week wave of my new training. This was pretty tough, but I’m happy with it. The pulls went really well mostly due to me focusing on getting very tight at the bottom and not trying to yank the bar off the ground.
I hadn’t done pin squats in a long time. Not sure how I feel about them with the knees. I was having some pain below the knee caps trying to slow down before hitting the pins, so I’m not sure if that’s something to push through in order to strengthen whatever is causing it or if I should stop to make sure I don’t hurt myself more. Regardless, the position was my sticking point and it was not easy. Glutes were getting turned on a lot. I’ll try it at least one more time over the next few weeks.
I did the paused front squats because I wanted to make it harder without going up in weight. Not a programming thing. I just hate heavy front squats.
Cornerstone Training - Week 9 - Day 2
Paused Bench:
3x9x275
15x275 - +1 rep PR!
DB Floor Press:
10x100s
3x10x120s
Z-Press:
3x8x135 - First time doing these. Can see the benefit…they’re tough.
HS Bent Row - Straps:
5x8x270 - These were done on one of those HammerStrength shrug/squat/deadlift apparatuses. Good stuff.
A1 | Cable Triceps Pushdown:
4x12x80
A2 | Cable Curl:
3x12x65
12x50 - Wrists were killing me, so I dropped the weight here
Band Facepull:
3x15 @ 1 doubled mini
I had some difficulty getting my pecs warmed up and groove greased up. So I took my time during each rep and tried to make it smooth rather than explosive, kind of like deadlifts yesterday. This probably kept a rep or two off my AMRAP, but I kept my form pretty much perfect and 42 reps at 275 in 4 sets is pretty big, so I can’t complain.
DB work still feels kind of dangerous on the pecs for some reason. Floor press seems like the best option and allows me the most control, so they felt good today, strength-wise.
Cornerstone Training - Week 9 - Day 3
Beltless Squat - Oly Shoes:
5x2x365
8x365 @ RPE 6 - Reps limited to 8 on purpose. Felt good.
Beltless 1.5" Block Pull:
5x4x405
12x405 @ RPE 7
Beltless RDL - Straps:
8x315
3x8x335
A1 | Reverse Lunge:
3x12/12x75
A2 | HS High Row:
3x12x230
Ab Wheel:
3x12
I decided to change a couple things today for my squats: 1) Oly shoes, because I’m really not feeling the flat shoes so far and I think my squat looks significantly better in Oly shoes. I will probably keep using flats half of the time to make sure my knees are alright. 2) Change in rep scheme. Previously I was working up to a single and then backing off with volume, like a 3x8+ and progressing down in reps. I decided to copy my deadlift programming instead and do a 6x2+. This keeps the volume low and I only used 67.5% to start out with, so hopefully my knees like this more and will lessen the chance of form breakdown, whereas the higher rep sets weren’t looking great.
Block pulls felt pretty strong. I did a 6x4x405 at 3 inches last time and this was actually easier. Decided to do the AMRAP on a whim and I think I’ll keep them in this slot from here on.
Everything else pretty much killed me and I am out of shape apparently. Here’s to hoping my knees feel good tomorrow.
Saturday - Cornerstone Training - Week 9 - Day 4
Paused Bench:
3x315
3x335
3x355
3x375 @ RPE 10 - 5 lb PR!!!
2x5x315
9x315 - +1 rep PR!
Banded 1" Pin Press:
4x7x225+2 doubled minis
A1 | Cable Low Row - Wide Neutral:
4x10x200
A2 | Single Arm Triceps Pushdown:
3x15/15x30
Cable Pec Fly:
3x20x25s
B1 | Lying KB Rear Delt Fly:
3x12x25s
B2 | KB Lateral Raise:
3x12x25s
Woooo pressing strength finally going somewhere! I’m happy with this small PR because I was feeling pretty shitty during warm-ups. 315 and up just felt heavy and unstable, so it was affecting my technique a lot. The first rep of 375 was all over the place coming off the chest, so the next two reps were harder than they should have been. Regardless, it’s a 5 lb PR on a day that I felt bad, plus a rep PR at 315, so I can’t complain at all.
Did the banded pin presses again to take some weight off the bottom, just to be safe.
Cornerstone Training - Week 9 - Day 5
OHP:
8x135
8x155
8x175
14x155 - +1 rep PR
Single Arm Lat Pulldown:
10/10x70
3x10/10x80
A1 | Calf Raise on Leg Press:
4x10x180 - Paused at top and bottom
A2 | EZ Bar Curl:
4x12x70
Standing Single Leg Curl:
2x15/15x30
Treadmill Prowler Push:
3x100 steps - Not a sprint. Played this safe for my knees.
Standing Single Leg Curl:
2x15/15x30 - Repeated for the knees.
Optional workout done. OHP was feeling rough all over, but apparently that AMRAP was a PR, so that’s good.
Cornerstone Training - Week 10 - Day 1 - 7 Weeks Out
Deadlift w/ Belt - Okie Bar:
5x2x515
4x515 - Straps. All of this felt awful.
Beltless High Bar Squat - Flat Shoes:
5x315
5x365 - A bit too much to do several more sets
3x5x335
Beltless Front Squats:
7x225
2x7x245
7x225
Lying Leg Curl:
3 x 8+8 x 110+65
A1 | Banded KB Swing:
3x20x50+Mini
A2 | Planks:
3x0:30 - Trying to maintain full contraction
So I think I’m doing a meet in 7 weeks as a qualifier for the USPA Drug-Free Nationals in July. Assuming I keep getting healthier, I think that’d be a good time to come back into actually competing. I only need a class 2 total to qualify, which is like 1,230 in the 242s (since I wouldn’t cut to 220 for this), and I could get that with my 8RMs. I’ll use it as a RPE 8-9 testing day and I’m not really going to change my training to adjust for it.
Not really happy with how deadlift felt tonight, especially compared to how well it went last week. My hands were getting killed by the Okie bar and I just wasn’t feeling connected all over. I will probably just repeat these sets next week and try to make them better instead of going up in weight.
Squats felt pretty good. I don’t think I’ve done high bar in flats and it went pretty well. Front squats continue to be awful, but at least I added some weight to the bar.