Looks like the Stone for Reps is being changed to a Stone Medley/Series at my contest on May 12th.
Shriner Strength 2018 Prep
Deadlift
4 x 4 @ 375 (170)
Front Squat
3 x 4 @ 215
2 x 1 @ 185 (Long Pause)
Good Morning (SS)
4 x 15 @ 95
Zercher Carry (SS)
4 x 1 @ 130
Shriner Strength 2018 Prep.
Bench Press (SS) Band Pullaparts
5 x 3 @ 190 (86.2)
Might have done 6 sets, lost countā¦
Cable Rows
3 x12 [1 x12/]@ 120, 140, 160
1 x 10 @ 180
Db Strict Press
1 x 18 @ 25
1 x 12 @ 30
1 x 10 @ 35
Hammercurls 3 x 20
Cable Overhead Ext 3 x 20
Low to High Fly 2 x 20
BTB Cable Lateral Raise 3 x 20
Full Front Raise 1 x 20 @ 30
Shriner Strength Prep 2018
Back Squats
5 x 3 @ 290 (131.5)
Easier than last week but still hard.
Double Overhand Axle
3 x 3 @ 165
Double Overhand
x 1 @ 330
Pause @ Knee Deadlift
4 x 3 @ 330
Stepups 2 x 12 @ 135
Walking Lunges 3 Sets
Side Bends 2 x 20 @ 65
Knee Jumps: 3
Moved this up a day because of school stuff. Starting to ramp towards finals, yay ā¦
Shriner Strength Prep 2018
Strict Press - Push Press - Jerk
Up to 115
Push Press - Jerk
135
Jerk (SS) Band Pull Apart
x 1 @ 155
3 x 2 @ 115
That 155 is the sloppiest, scariest jerk I have done so far. Tried to do my other sets but I just didnāt have it there to get it up any more times. Dropped down to 115 for doubles to get some Jerk āvolumeā in. Not going to lie I am pretty frustrated right now about it all
Z Press
5 x 3 @ 90
1 x 6 @ 65
Endless Chinups
17 x 3 (51 total)
Band Overhead Ext. 2 x 20
French Press 1 x 20
Hammer Curl 3 x 20
BTB Lateral Raises 3 x 20
Starting to think there is no point peaking my pressing strength since there is no way in the nine hells I am hitting a 210 (95) Log if I canāt consistently Jerk a 155 (70) barbell. My 150s last week were a 50/50 clean/grinder. I feel like I would probably be better off in the longer term if I just cut it short and put my upperbody back on accumulation training now and get a head start on my next volume phase.
Fortunately for me the 3 weeks leading up to my last Strict Press are the very beginning of my log on here. Makes it easy to create a timeline of how I hit that PR. I have been able to match it in less desirable conditions than when I hit it the first time, but the last time I actually set a new PR was in almost perfect circumstances with a great training parameters to be ready to PR.
First point is that I was fresh off a deload, it was literally my first session of the week, and I had been doing reasonably heavy work on it leading up to the deload. Calendar of training leading up to the PR
May 1st, 2017
5 x 1 @127.5 (57.8)
May 5th
Strict Press
25 x 1 @ 97.5 (44.2)
May 7th
1 x 3 @ 115 (52.2)(misload)
4 x 3 @ 110 (49.9)
May12th
Strict Press
30 x 1 @ 97.5 (44.2)
Deload
May 22nd
Strict Press (1 rep max attempt)
1 x 1 @ 135 (61.2) (PR)
The take away is that I was peaked and somewhat specialized for the attempt which is why my training right now which has not been specialized for this lift has not produced desired results. Its a hard sell to say to I havenāt gotten stronger on this lift at all, I am just not enough stronger that I can demonstrate a new PR on command. I probably could get a PR if I did something resembling what I did before. Hit a lot of 80%+ for 3ās, do some heavy singles @ 94ish% 3 weeks before, and training it like a skill on a second day. Then deload and test.
I am just pushing too hard to ācatch upā to my competition and I expect too much too soon.
Shriner Strength 2018 Prep
Deadlift
4 x 3 @ 380 (172)
Front Squat
3 x 2 @ 225 (102)
2 x 1 @ 185 (Pause)
Good morning
3 x 15 @ 100
Zercher Carry
4 x 1 @ 135
Was super close to a new DOH Deadlift PR but it slipped out of my fingers at the last second.
https://www.instagram.com/p/Bhk_6ldhd4w/?taken-by=beast_in_i
https://www.instagram.com/p/BhlDdN3Blwr/?taken-by=beast_in_i
Shriner Strength 2018 Prep
Beginning of volume work for upperbody stuff started.
Bench Press
x 1 @ 205
2 x 0 @ 230
Figured with shifting to a volume focus on this lift that I would go for a PR. First rep died at my sticking point. Second attempt I was able to grind through my sticking point but couldnāt lock it out.
Pause Bench Press
1 x 2 @ 185
1 x 1 @ 190
1 x 1 @ 195
5 x 10 @ 115
No PR on T&G SO I claimed an easy to claim 10lb PR on Pause Bench.
Pause @ Eye Strict Press
5 x 3 @ 75
Chinups
1 x 5
Wide Grip Pullups
4 x 1
Hammercurls 4 x 20
Single Arm Lat Pulldown 1 x 20
French Press 3 x 20
Lateral Raises 3 x 20
Low to High Fly 2 x 20
Full Front Raise 1 x 20
Shriner Strength Prep 2018
Back Squat
5 x 3 @ 295 (140)
Pretty hard.
Axle Double Over
1 x 1 @ 170
3 x 4 @ 135
Double Over DL
x1 @ 315
Pause @ Knee Deadlifts
3 x 3 @ 340
Step up 2 x 10 @ 145
Lunges 3 sets
Side Bends 2 x 20
https://www.instagram.com/p/Bhrvt3xBj8Z/?taken-by=beast_in_i
Shriner Strength 2018 Prep
Something 11 months in the making has happened today. A Strict Press PR of some kind.
Strict Press -Push Press- Jerk
Upto 115
Strict Press
x 0 @ 140
x 5 @ 120 (PR)
Things were clicking today
Jerk
3 x 2 @ 120
Strict Press
5 x 5 @ 100
Z Press
1 x 10 @ 50
Chinups
6 x 4, 2 x 3
Cable OH Ext 3 x 20
BTB Lateral Raise 3 x 20
Hammer Curl 3 x 20
Shriner Strength 2018 Prep
Deadlift
4 x 2 @ 390 (177)
Front Squat
3 x 2 @ 230 Last set was paused
2 x 1 @ 190 (Frankenstein Pause)
I feel like there is a nice PR waiting for me on this lift. Still have never done more than 250 on it.
Good Morning
3 x 15 @ 105
Zercher Carry
3 x 1 @ 145
Hip was feeling a little iffy so I decided to not do the super set and just tackle them individually
https://www.instagram.com/p/Bh2rQL-hwh5/?taken-by=beast_in_i
https://www.instagram.com/p/Bh23JyiBSj4/?taken-by=beast_in_i
Shriner Strength 2018 Prep
Pause Bench (SS) Band Pullapart
1 x 2 @ 200 (PR)
5 x 10 @ 120
Pause @ Eye Strict Press
5 x 3 @ 80
Barbell Row
4 x 10 @ 135
Been a while since I had done these, so I just got some light volume in.
Low to High Fly 2 x 20
BTB Lateral Raise 2 x 20
Not that I do much rest for this anyways, but the only rest per limb was the time it took to finish the other side. Was cramming this workout in between work and school so I was on a tight time limit.
Cable OH Ext 3 x 20
https://www.instagram.com/p/Bh7JHNdhVFz/?taken-by=beast_in_i
Shriner Strength Prep 2018
Back Squat
5 x 2 @ 305 (138)
Fat Gripz Deadlift
3 x 4 @ 145
Pause @ Knee Deadlifts
2 x 3 @ 345
Stepup
1 x 8 @ 155
1 x 2 @ 175
1 x 2 @ 185
Lunges
4 sets
https://www.instagram.com/p/Bh9-ZPMhICs/?taken-by=beast_in_i
Shriner Strength Prep 2018
Strict - Push - Jerk (SS Band Pullapart)
upto 115
Jerk (SS Band Pullapart)
3 x 2 @ 125
Strict Press
1 x 2 @ 125
5 x 5 @ 105
Chinup
1 x 8
Cable OH Ext 3 x 20
BTB Lateral 3 x 20
Hammercurl 3 x 20
Shriner Strength Prep 2018
Made a super cheap tire sled to do some GPP work with cost me about $4. Got the tire from work for 25 cents. I assume it was an old tire from the fork lift. Bought some rope.and tada Tire Sled! Also for some reason it never crossed my mind that there are a variety of natural stones pretty close to my apartment. So I did some natural stone to shoulder. Only did 3 reps since I didnāt want to over fatigue myself, but it was fun to do something different.
https://www.instagram.com/p/BiDNE4OhobZ/?taken-by=beast_in_i
https://www.instagram.com/p/BiDJ95RBtMs/?taken-by=beast_in_i
Shiner Strength 2018 Prep
DOH Deadlift
1 x 1 @ 350 (PR)
YAY! Got the DOH PR I was robbed of. Held it at the top just to be doubly sure.
Deadlift
4 x 2 @ 395 (179)
Front Squat
1 x 2 @ 235 (Paused)
2 x 2 @ 235
2 x 1 @ 195 (Frankenstein Pause)
Zercher Carry (SS)
3 x 1 @ 135
Good Morning (SS)
3 x 10 @ 115
BW Back Ext
1 x 25
https://www.instagram.com/p/BiIw4OIDatf/?taken-by=beast_in_i
Shriner Strength Prep 2018
Pause Bench Press
1 x 1 @ 205
Bench Press
x 1 @ 215
x 1 @ 230
Pause Bench Press
5 x 10 @ 125
DB Seal Row
4 x 20
Pause @ Eye Strict Press
5 x 3 @ 85
Chest Fly 2 x 20
Lateral Raises 3 x 20
Cable OH Ext 3 x 20
Hammer Curl 1 x 45
https://www.instagram.com/p/BiOKOIIBEDj/?taken-by=beast_in_i
Shriner Strength 2018 Prep
Back Squat
2 x 1 @ 315
4 x 1 @ 315 (143)(Paused)
My goal for this session was to be able to pause 315 once. Was confident enough 3 other sets to do the pause.
DOH Fat Grips
3 x 4 @ 150
Pause @ Knee Deadlift
2 x 3 @ 350
1 x 1 @ 365
Front Loaded Stepups
2 x 12 @ 95
Wasnāt at the gym that has the cambered bar, had car problems so I walked to gym that was close. So I did this instead.
Walking Lunges
3 sets
https://www.instagram.com/p/BiPypSQhvp9/?taken-by=beast_in_i
Shriner Strength 2018 Prep
I can taste that big fucking ZERO on the Log now.
Strict - Push - Jerk
Upto 115
Jerk
x 1 @ 155
Strict Press
x 12 @ 95
Cambered Bar Strict Press
x 10 @ 45
x 10 @ 50
x 10 @ 55
x 10 @ 60
x 10 @ 65
Weighted Chin Ups
4 x 2 @ +10
Lots of:
Lateral Raises
Face Pulls
Hammer Curls
Chest Flyes
OH Tricep Ext
Tricep Pushdown