Squats and Sleep... And Powerlifting

[Quit Tomorrow]

Just a tip for the future. You might find it helpful to do a backoff set to get a bit more volume on the deadlift when you miss.

Use this sparingly you don't want to burn yourself out but a set of 90% of your working weight with deficit deadlifts or SLDL's since you missed above your knees.

I generally stick to the rule of 10 (so I don't do more than 10 working sets on deadlifts)

But this is what your session could have looked like today.

Deadlift
135x5
225x3
275x1
315x1
360x4+M
SLDL (with straps)
325xAMRAP (capped at 6 reps)

[Brother Francis]

Just a tip for the future. You might find it helpful to do a backoff set to get a bit more volume on the deadlift when you miss.

Use this sparingly you don't want to burn yourself out but a set of 90% of your working weight with deficit deadlifts or SLDL's since you missed above your knees.

I generally stick to the rule of 10 (so I don't do more than 10 working sets on deadlifts)

But this is what your session could have looked like today.

Deadlift
135x5
225x3
275x1
315x1
360x4+M
SLDL (with straps)
325xAMRAP (capped at 6 reps)

Nice. Thanks for the idea. I was just chatting with my brother about how just having one working set for deadlifts doesn't leave much wiggle room. I'll try this in the future.

I think I'm going to repeat 360 one more time. I have no doubt I'll hit it. The next time I run into a stall, I'll try this out.

[Brother Francis]

Tuesday, January 10, 2017

BW - 201

Warmup - pigeon, frog, physio

Front Squat
45x10
135x5
185x3
+belt (5th hole)
210x3x3 (@ ~3-4 mins rest)

Press
45x10
95x5
115x3
+belt (5th hole)
125x1
135x1
143x5x3 (@5 mins rest)

45° Back Extension
40x15x3

Tacked on a set of ab wheel and a set of neutral chins at the end

- BW moving in the right direction again. Gunning to hold on to this weight or gain some by the end of the week
- Front squats were great
- I thought my press was slowing down but apparently not. I don't think I have the microplates to make 144 so I'll jump 2lbs to 145 next press workout

[Brother Francis]

Thursday, January 12, 2017

BW - 203

Warmup - Pigeon, frog, physio

Squat
45x10
135x5
185x5
+belt (5th hole)
225x3
265x1
285x1
320x2x2

Bench
45x10
135x5
175x3
205x1
220x5,5,3

Power Clean
135x3
165x3
190x3,3,3,3,2

- I'm happy with the squats despite missing the set of 5. They were slow but nothing broke down. They just moved slowly. That's a huge improvement over last week already so I'll just get the 5 reps at 320 next week and keep it moving. Wish I had got video
- Didn't have much spark in me on the bench. Also my right shoulder is getting very twingey when I bench. I'm contemplating adding some row work or taking a reset or something. Don't wanna stop the good thing I have going but my joint health is important to me.
- Cleans felt kinda poopy but I caught one set on video and they don't look that bad. I'm spreading my feet a little on the catch and sometimes not getting my elbows up fast enough but all-in-all they're good. Plus this is the heaviest I've ever cleaned for sets across so there's that...

[Quit Tomorrow]

Bench first in the workout and see what happens. If you feel better no need for a reset.

As for your squat - I know you like to take several warm up sets but perhaps reduce the volume a bit.

You should probably start to film more often

[Brother Francis]

January 15, 2017

BW - 201

Warmup - Pigeon, frog, cossacks, physio

Deadlift
135x5
225x3
275x1
315x1
360x5



Press
45x10
95x5
115x3
125x1
135x1
145x5x3 (@5-6 mins rest)



Squat
45x10
135x5
185x3
+belt (5th hole)
225x1
265x1
285x5,5,5,4,6



Trained with Mr. Quit Tomorrow today. It was good. It's always nice to have someone who will give good feedback on your stuff and light a fire under your ass

Deadlift - I still need to remember to brace my abs and drive through my left side (esp my left heel)
Press - More glutes, more hip drive
Squat - More testicles. And continue to hammer core work so my long-ass torso doesn't let me down.

[Quit Tomorrow]

Fun day today.

FYI you are a great candidate for the George Leeman high Belt placement. Definitely something you should play around with next week. Not as high as him but exactly where you gap on your deadlift.

[Brother Francis]

Fun day today.

FYI you are a great candidate for the George Leeman high Belt placement. Definitely something you should play around with next week. Not as high as him but exactly where you gap on your deadlift.

Interesting you should mention that. When I used to deadlift with a belt, the only way I could tolerate it was very high (around the bottom of my ribcage). Otherwise it just gapped and moved around and felt awful. In the past I've broken down in the lumbar area on my my deadlifts but you're saying my breakdown is higher?

[Brother Francis]

Tuesday, Jan 17, 2017

BW - who knows? Scale was gone from the change room

Warmup - pigeon, frog, cossacks, physio

Front Squat
45x10
135x5
185x3
215x3x3 (@3-4 mins rest)

Bench
45x10
135x5
175x3
205x1
220x5,4,4 (@6 mins rest)

45° Back Extension (paired w/ Kroc row)
40x15x2 - done with bar across traps
70x20x1 - done with bar hanging from arms

Kroc Row
100x10x2

Front squat - getting better and better. I need to be focus on working through the sticking point instead of shifting around it. That's how it'll translate to my back squat
Bench - Right shoulder really pissed me off. I think it's affecting force output. Either way, I learned 2 things: I need to push harder with my left arm, and I need to be rowing
Back extension - Great. Experimented with the different bar position to see what it's like. I'm eventually going to start rotating my method for loading these to keep pushing it forward
Kroc row - Did these just because I was annoyed about my shoulder. after literally ONE SET, my shoulder felt way better. So yeah. Gonna find a place to slot these in ASAP

[Quit Tomorrow]

Perhaps it's time to take a reset on the bench to give the shoulder a rest. You've missed this weight 3 times right?