Week 8 - Day 3 - ME Squat / RE Deadlift
Squat w/ Belt:
3x2x455 - Felt very hard, looked okay
Sumo RDL w/ Belt:
8x405 - Didn’t feel good from 225 doing normal sumo, so I tried this set and it all just felt off and irritating physically. Moving on
2x15x540 - Full depth, paused
Seated Hamstring Curl:
Low back and knees are getting too much fatigue now, I think. Happy that I’m able to squat 455 with good form and not horribly slow, despite feeling like I’m getting crushed. But the recovery isn’t happening at the rate that’s necessary to sustain this new scheme or how I’m deciding to implement it.
So time to make some alterations after this week and keep moving forward.
Week 8 - Day 4 - RE Bench
Watched some of the Crossfit semi-finals and saw them do “Linda”, a deadlift + DB bench + squat clean workout and decided to do something like that for my pressing and rowing today:
A1 | Feet Up DB Bench:
A2 | DB Bent Over Row:
A3 | Seated Barbell OHP:
7x115 - Failed last rep
2x8+5x160 - With Angles90 + Without - Semi-Supinated Close Grip Attachment
B1 | Cable Skullcrusher:
B2 | Mid-Range Lateral Raise + Slow Eccentric:
3x15x10s - About 25-125 degrees of shoulder abduction
1 x Front Lawn + Back Lawn x 90 minutes
This was fun. Probably not the best weight selection on the OHP or I could have done fewer reps there. But it’s all good.
For the lateral raises, I’ll probably do more of these. If you’ve read my log for a while, I had slow-concentric + slow-eccentric lateral raises when I was focused a lot on bodybuilding. Doesn’t follow the research on the concentric effort, but there’s something to a shit load of time under tension by doing that, provided you’re also training a powerful concentric via other exercise variations. Whether it’s just an ischemic condition that’s created and then release (like BFR and myo-reps tend to do) or something else, I don’t know. But the actually mind-muscle connection and pump is significantly better than other variations for middle delts, for me. Doing them in the way of only the most “tension-active” ROM with DBs definitely feels the best to me too. Load these along with cable laterals that train the lengthened ROM and I bet they start looking a lot better.
That was longer than I meant it to be. That’s this week’s Lesson From The V̷̧̳̬̝̩͕̤͔̰̥̾̀̎̕ö̶̥̭͎͉́̀̐̃̊͗̏́̓́̾͆̚ͅį̷̮̻͔͑̊̈͆̔̐d̵͓͍͒͐̎̑̂̇̏̽̈̇̆̑̅̐̄̾. Get big delts with 10 lb DBs. The delts look cool and people look at you like, “psh, I can lift more than that big guy.” Meanwhile, they’re small.