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BW 198
Went out of town on Friday so I missed that session. I am surprised that I had no issues yesterday for my heavy day. This might inspire a 2 day lifting week on intensity week at some point, which would be amazing. Yesterday I was extremely limited on my available time and couldnt do any of my extra planned accessories. Lifts felt really good, 315 felt light which is awesome cause it hasnt felt that good since I was squatting over 400lbs. Bench bar path work is coming along. I am putting less emphasis on the backward motion but I'm pressing a shit load stronger.
Squat
135x5
185x3
225x2
275x1
295x1
315x5x3
Bench
95x5
135x3
155x2
185x1
210x5x3
Planned tonnage for the week
Squats 315x15 + 285X25=4725 + 7125=11850
Bench 210x15 + 185x25= 3150 + 4625=7775
Even though these numbers are higher, there is only a 100lbs adjustment in total tonnage from the previous cycle. 100lbs adjustment to gain 5lbs on the lifts over 2 weeks seems pretty fair.
I will start tracking DL tonnage once I am confident in LP on the powerclean and find a stable starting point for deficit pulls.
Last edited by Manimal; 06-21-2016 at 08:55 AM.
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Bw 197, Volume Week "Light" Day
Pretty good day, few and far between these days and I am super appreciative when it happens. I ate pretty decent yesterday but I was still in a deficit. I did about 200cals in carbs before training as well as taking a multivitamin. I usually take the multi at night but after reading the training in the heat article it just made sense to take it before training. I took the vitamin about an hour before and at the carbs about 30 mins before. Shoulder still feels a bit wonky, but it's not nearly as bad. Im guessing I had a bit of tendonitis in my bicep tendon from doing too many chins.
Decided I'd give RDLs a try. Power cleans will definitely be 1 of the volume week movements, I'm thinking RDLs will be the other. Accessory focus is still primarily on pulling my back up to the rest of it.
Squats (no belt)
135x5
185x3
225x2
245x5x3
Press
95x5
115x3
135x1
145x5x4 no belt
145x5 belt
RDLs
135x8x3
Pull Up Ladder
1,2,3,4,5
1,2,3
Rows
70x8x3
Facepulls
35x8x3
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BW 194
Fuck Caffeine. Really no other way to put it. I've always over responded and thought I would take advantage of that. I was a puddle of sweat and thought i was going to feint a few times. Never again. I have also been experimenting with carb timing and I am finding that to be the most beneficial change to my program I've ever made. I had 500kcals before lifting today including about 100g of carbs. I think that saved my bacon and has lead to an overall very productive not so stressful training week. Because of the fear of dehydration and the feinting bit I decided to opt out of any accessory lifts today. I took some videos of my bench today because I feel like my right arm is not firing when I ask it to, there seems to be a slight delay and it makes it feel like the bar is going up uneven. From the videos it doesnt look nearly as bad as it feels. Will be posting in the coaching section later to see if this minor bicept tendonitis could be contributing. No pull today because of the fatigue and the olympic room being over crowded. Might need to just do them when I can and save RDLs for days like this when the DL platform is open. Edited to add, I love this gym, saw a chick pull 375 today. Rock solid form and zero struggle. It seemed like it was her first time pulling sumo.
Squats
Felt great all around form wise. The bar was solid on my back and I plowed through all of the sets with solid form.
135x5
185x3
225x2
275x5x5
Bench
Read above for woes. Weight was easy to handle, I just need to get this balance issue worked out.
95x5
115x3
135x2
155x1
185x5x5
Last edited by Manimal; 06-24-2016 at 01:43 PM.
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BW 194
Intensity Squat and Bench
Solid intensity day in the gym. Squats are starting to feel hard finally. I dont want to miss of course, but I like the heavy feeling. Even though my bench was on point today, my shoulder feels raw as hell. Unfortunately looking at another deload week most likely.
Squats
135x5
185x3
225x2
275x1
295x1
315x1
335x1
360x3
Bench
95x5
135x3
185x2
205x1
235x3
Pull ups
1,2,3,4,5
1,2,3,4
Rows
85x8x3
Facepulls
42.5x8x3
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Taking the rest of the week off. Let my shoulder recover a bit. Throws off my deadlift scheduling but historically my DL doesnt detrain that fast.
BW 195
Did go up Kennesaw Mountain so 50ish minutes of cardio. No Fear!
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BW 197
30 mins cardio. Eww boy treadmills are the devil. Had to much energy to burn sittin at home all day and not wanting to go to the gym.
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Went to the doctor today. Lack of back musculature has lead to me find neutral in an extremely forward shoulder position, and my reaction when I roll them back is the shrug rather than depress. Long story short improper form has lead to a bit of bursitis in my right shoulder as well as some irritation in the supraspinatus. No upper pushing movements for a while until this issue subsides and I bring my back up. Excited above all else to know that nothing is torn or requires long term rehab. I have to focus on mobility as well from now on or I'm going to screw myself, but ,really, I was being ignorant as a 30yr old guy thinking I could get by doing none and lifting hard.
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BW 201 ate my ass off or on? this last weekend to help recover.
Since I've been out I did a squat workup and felt pretty good. Shocked that over a week off and they feel good. I tried to sneak in a few pull ups but they do cause too much pain at the moment. My lack of shoulder mobility is appalling. I did my rehab exercises and some foam rolling. Everything felt pretty good in spite of.
Squats
135x5
185x5
225x5
275x5
295x5
315x5
2 rehab kettlebell exercises with 15lbs for 3x30 sec holds
cable rows
40x12
55x10
70x8
85x8
lat pull down (felt no pain since i could focus on isolating)
85x10x3
face pulls
30x8x3
farmers walk
150 x 40ft x 3
I fully expect to be sore as shit tomorrow
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bw 196
first day back was alright. had a major muscle soasm in ky lower gack during squat warmups. i decided to bump DL to wednesday since it was so damn stiff. Will belt all sets on wednesday. rehab on the shoulder is going well. I still cant chin without pain but its improving. Decided to add tricep pushdowns to base build for my return to benching.
rehab stuff still 15lbs kettlebell
squat
135x5
185x3
225x2
275x1
295x1
320x5x3 felt super heavy and noticeably slow
lat pull downs
85x8x3
rows
85x8x3
tricep pull downs
50x8x3
face pulls
35x8x3
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Been out of town for 2 weeks so I havent trained at all. Before this, I was on and off because of the shoulder thing that I am still rehabing. Today was a feeler day and I was pretty happy with where I am coming back to. I think if i repeat the last cycle I should be ok. I did some light slow benchign today and it felt good, I fucked up when I pushed it and tried to do a few small sets of pull ups. Not too big of a fuck up but I'm definitely aware that I went a bit too much.
BW 195, I dont eat fast food and driving around the country 9ish hours a day didnt lend itself to getting a lot of calories.
rehab stuff 15lbs, arm bar and static hold thing, focused on forcing the arm into the socket
Squats focus on trying to spread the floor to engage my glutes. Didnt seem to help in the bottom half of the lift, but I got amazing tightness in the top half.
135x5
185x4
225x3
275x2
315x3x3
bench all paused and slow as hell felt really good
95x5
135x5
155x5
DL, it's been so long since I pulled I knew this was going to be bad. Took the opportunity to pull the whole thing hook grip. I didnt feel any pain and it felt much more comfortable than alternate. Focused on keeping the shoulders locked in the proper position as apposed to retracted or forward. Attempted more glute activation but it doesnt seem to do a whole lot through sumo.
135x5
185x3
225x2
275x1
315x1
335x1
365x1
315x3
Face pulls
35x8x3
pull ups (mistake!) shouldnt have done this luckily I sort of quit while i was ahead
2x5
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