Trying to get Skrong

Feb 8 2018

Warm up: DB Decline press 70s 4x15/Cable upright row (rear delt focused) 60 4x15

ME Upper

Close grip (Index touching smooth) High Incline Press 3RM: barx10, 95x10, 115x5, 135x5, 155x3, 175x3, 185x3, 195x3 (PR)

Close grip high incline press off pins at nose level: 135x4x8, 1x6, 115x3x8, 95x15

Pendlay row 185 3x8/Rotating KB tricep extension 30s 3x15

SA DB Row 100s 4x8/elbows out extensions 25 lbs 4x15

Cable shrugs 200 4x20/DB lat raise 10s 4x20

Plate front raise 25 3x15

The high incline is by far my weakest ME variation, as I’m pretty long limbed it puts me at a pretty poor mechanical advantage. However, it overloads the hell out of my arms, especially triceps, so it’s very useful for me. 195 was a 30 lb PR in this movement and it kind of came out of nowhere as I’ve struggled to get 5 lb PRs the last several times I’ve done it. Needless to say, I’m pretty excited about what the variations closer to a normal bench later this cycle will be because of this PR. Time will tell though.

It kind of flies under the radar, but I really think a lot of my progress (DISCLAIMER: I’m not strong I know, but have made a ton of progress recently, that’s what I’m speaking too now) can be attributed to the DB bench I do as a warm up. I stole the idea from Matt Wenning, but changed it up a little to fit my needs. He recommends 4 sets of 25 before the main workout. However, Louie often talks about doing DB presses every other day for 4x15 and has had a lot of success with that. So I do 4x15 every time I go in the gym, rotate the angle I press at every time, and add 5 lbs whenever a weight gets easy. This has really helped my pressing as well as upper body mass IMO. Once again, I know I’m a below average bencher, but all I can do is try to make progress and this has helped a lot. Would love to hear some feedback, tips to make it better, etc. from y’all.

Trap

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Feb 10 2018

DE Lower

Front squat to box 165 5x5

Snatch grip deadlift: 225x5, 275x5, 315x5, 365x3, 405x1

For the rest of assistance did a WOD with my wife. It was:

EMOM back squats 4x15 @ 185

Box jumpx10/ab matx20/double undersx50/KB thrustersx15 did this 4 times no rest

Tabata sprint intervals 40 seconds on 20 seconds slow jog. Did this 8 times at 5% incline on a TM

Had more in the tank this morning on the SGDL, but just wanted to get an idea of what a heavy single would be because I had some extra time before my wife was ready to workout. A week from today will try to hit 405x3. Idk how I feel about front squats for DE, probably just gonna do them as a heavy-ish supplemental lift and go back to back squatting next week for DE.

Trap

Feb 11 2018

Extra workout

Good morning barx20, 95x10, 135x10, 155x10, 175x10/band pull apart 5x20

Seated DB OHP 60 lbs 4x15/Cable wide grip upright row 4x15

Cable elbows out row 60 lbs 5x20/lat raises 15 lbs 5x15

Wide grip lat pulldown 1 plate 5x20/KB pullover 40 lbs 5x15

Ab rollouts 95 lb bar 4x6/plate front raise 4x15

Top half lat raise 3 lbs DB x 100 reps

Finished everything in about 50 mins. Good little extra workout. Tomorrow will be 10x10 bench with 175 pounds. Gonna be a tough one, can’t wait.

Trap

Feb 12

Warm up circuit: Prone Y’s 10 lb 3x10/Bat wings 25 lbs 3x5/Bench 45 lbs 3x20/tricep pushdown monster mini band 3x20

DE Upper

Illegal wide Bench 175 lbs 10x10

Scrape the rack JM press to the nose 75 lbs 4x15/Bent over KB Row 80 lbs 4x15

Upright BB row 75 lbs 3x15/Hanging straight leg raise + 5 lb DB between feet 3x10

Did my 10x10 with the same weight that I used for 8x8 on the 3rd or 4th post of this log. Little over a month ago. So that was pretty cool. Think I’ve got one more jump in me to 185 next week before I drop back to 6x6. ME Lower tomorrow.

Trap

Feb 13

Warm up: Incline DB press 50 4x25/BTN lat pulldown 60 lbs 4x25

Good morning/Goodmorning squat: barx10/5, 95x10/5, 135x8/3, 155x5/5

ME Lower

Free back squat in flat soles 3RM(vs 60 lbs in chain):135x5, added chainx5, 185x3, 225x3, 275x3, 315x2, 335x1, 355x3 (PR) ~415 at the top

Paused beltless front squat: 135x5, 185x5, 225x5

45 hyper good morning 75 lbs 3x10/Bulgarian split squat 60 lb KB 3x10

Ab rollout slow tempo 3x10/Single leg 45 hyper 3x10 each leg

20 pound PR on that back squat variation today. Probably dumb to make that big a jump but had my mind set on that number and wanted to make it happen. It was about 415 at the top and a strain from hell, my ears even started ringing on the second rep. But that’s what makes it fun right. Front squats were paused to make my core and back work harder to stay tight, and they were hard. Kinda sad. Pumped about the back squat though.

Trap