So I guess I'll start again on this. I kept a long on here last year, that dwindled off. I'm an IPF lifter currently trying to make the move from the 83kg weight class to the 93's. I've been doing a lot of "Power Building" lately, so this may suck. If anyone who followed my old log is reading this. I've made a few changes, I'm squatting with a high bar placement which sometimes is a royal pain in the ass, and deadlifting with a much narrower sumo stance. Not really sure why I feel the need to point this out, but there it is
Sunday Oct 2 - Bench + Assists
(I've been struggling with a really sore left shoulder which has made benching a real pain)
Bench Press - pinky on rings
stopped here, pain was getting pretty unbearable in the bottom of the press
switched to benching with a homemade slingshot (purple band, doubled and placed around the elbows, probably 20kg out of hte bottom)
Incline Bench Press - pink on ring
Internal/External rotations w/5lbsx20x3 sets
Scapular retraction push ups - 20x3 sets
incline db curls - 15lbsx20x3
Crap day, but at least got some work in
Awesome, welcome back.
I did the exact same thing with the bands for rehabbing my shoulder and while my bench still blows, at least the pain is gone. 2SCOOPS dubbed it the "poor man's slingshot" or PMS for short haha.
Why the high bar squats? And why the narrower stance deads? Shoulder and hip problems? Looking forward to following this log!
High bar because it feels and looks like a more natural stance for me, that may change as it gets heavier, but for now I'm going to stick with it and see how it goes. As for the Deadlifts, they have been moving much better since I took my stance in on an experiment, I don't have the lockout issues I had when I was wide
Monday Oct 3 - Squat + Core
Squat - all highbar
220(484lbs)x2 - belt on
230(507lbs)x2 - wraps
262.5(579lbs)x2 - PR
Ab Wheel w/pause at full extension
Weighted side bends w/barbell
Really liking the high bar position, Squat hasn't felt better
Tues Oct 4 - Bench Press + Tricep Assistance
Left shoulder still really sore, so I did close grips off of 2 board
Close Grip Bench - 2Board
Elbows out Extensions - on incline
DB Extensions - on incline
5x20 (dont remember the weights, they don't really matter)
Incline DB curls (doing these to stretch the bicep tendon out)
light weightxa bunch
IYT on TRX
3x10 each movement
SMR on pecs, and rotator cuff
Squats from Monday
Weds Oct 5 - Deadlift + Back Assistance
250(551lbs)x2 - belt
Below Knee Partials
310(683lbs)x2 - belt
Seated Row - low
Incline DB Rows
Subscribed. Ridiculously fast squats. Is your body weight still in the 180s?
Noooooo haha, 197 this morning
You're getting fat! I still dont understand how in gods name you intend to move in a size 36 squat suit at 93kg....
PS: How long have these sessions been lasting?
He won't...unless he intends to be a coat rack.
Fri Oct 7 - Squat + Leg Assistance
207.5(457lbs)x1 - belt
227.5(501lbs)x5 - PR
250(551lbs)x1 - PR
Pause Squats - 3 count
Step ups (20" box) - Dumbbells
Leg Press - narrow (plates per sidexreps)
Standing Leg curl
Good training today, considering I squatted heavy in wraps on Monday and PR'd then too. A more structured peak will be starting Monday and start introducing gear back into it.
HA! I did get into it..took me about 40 minutes with suit slippers, but thats not the point
I think you forgot you only weigh 89kg right now. Good luck after another 4...
Saturday Oct 8 - Bench Press (shirted)
140(308lbs)x2 - 2bd
shirt (42 Katana A/S..tight!)
160(352lbs)x2 - 3bd
175(386lbs)x2 - 3bd
185(407lbs)x2 - 2bd
200(441lbs)x2 - 2bd
210(462lbs)x2 - 2bd
Shirt is extremely tight for what I'm used to, felt very strong today considering my shoulder has been bothering me for a couple of weeks now
Tues Oct 11 - Squat + Leg Assists
Squat - highbar/beltless
Leg Press - narrow foot placement
Fri Oct 14 - Deadlift + Bench Press
Deadlift - beltless
Bench Press - paused
Easy and light..heavy bench tomorrow, heavy squat sunday