Log

[simonsky]

Stop complaining about your pull form. Its better than mine. I didnt figure that 405 for you was a way bigger feat of strength than for me. 3xbw pull would be rad. That would be almost 600 for me!
Join me, joose and mhities for the 405 squat race. I'm 45 off.

Not quite there yet though, 435 is 3xBW but 30lbs is definitely not a mountain. I'm in man. Not expecting to win though, mwhities is rollin'



I unearthed this. This day was the day I fucked my back. Interestingly enough, those shitty reps were not the cause of my chaos and pain. They came from doing seated GM's with 50lbs after that. That day, I also realized I don't want to die so I have been doing some mobilitywod every day since coupled with an utter OCD on deadlift technique.

[simonsky]

carbs = not needed pre-WO

DE Lower

pullupsx10,6
absx20x2
kneeling jumps up to 20lbsx3

wide box squats 175x2x20 ~little to no rest , on the side of no
sumo deficit 275x5
situps 20x25x4???
45 degree bwx25x4
single leg extensions no weightx25x3 doing these for "knee health" DAFUQ


*post program later for me to remember
*and just to remember before I make an offline log = ~350g backload carbs

[simonsky]

ME Upper

pullupsx10,6
absx15x2

bench to pins
175x5

jm press to pins??
65x5
75x5
85x5
95x5

back machine 105x15x4

ez bar curls on the wall barx20x3

facepulls 100x20x3

___________
lower body recovery:
sumo band GM's 4x25 superset
single leg curls 4x25

~350g backload carbs

[PaulBeech]

I'm anal about my pull technique too. Thats why I take forever to set up. Doesn't stop my form failing after a few reps though.

[simonsky]

ME Lower

pulllups x10,6
absx20x2
rack cleans up to 105x3

pin squat
270x5

deficit deads
185x1x20

back machine 90x20x3 too light, didn't feel anything

db side bends 75x25x3 no straps

situps bwx50x2


backload = 350g

[simonsky]

Before I lose my sheet of paper:

Simonsky Eggside Squat Routine

DE
regular 20x2*
regular 15x2
bands on plate @7 RPE (meaning I'll keep doing the weight that feels @7RPE until it gets more than @7)
bands on bar @7 RPE
regular 15x2
regular 10x2
bands on plate @7 RPE
bands on bar @7 RPE
light

ME
pin squat 5RM
pause squat 5RM
pin squat, Donnie Thompson Style
pause squat, Donnie Thompson Style
pin squat 3RM, @10 RPE, 5% fatigue
pause squat 3RM, @10 RPE, 5% fatigue
pin squat 1RM, @10 RPE, 3% fatigue
pause squat 1RM, @10 RPE, 3% fatigue
TEST

Notes:
1. Free squat every week on DE days except the first week since I forgot
2. "Bands on plate" and "bands on bar" are just different ways of attaching the band to the bar
3. No set %weight and sets on DE days because I like to just do the most weight I can while still being "fast" . I just do more weight when I go back to it a few weeks after.
4. Donnie Thompson Style - Just to get some more volume on the way up and don't truly max out.
5. @10 RPE simply means maxing out and %fatigue means I shave given % off and bang out the given rep range until I get @10RPE again - Got this from reading Mike Tuchscherererer's stuff and is perfect for the auto regulatory nature of ME Day.
6. No back off sets for the first 2 ME weeks because I just got off from a meet
7. I'm not doing a peaking cycle.
8. It's complicated as fuck and I like it. I also KNOW that I won't miss a weight for the next 8 weeks.

*Still haven't drawn up bench and dead cycles

[simonsky]

RE Upper

pullupsx10,6
absx15x2

pause bench 160x5x3
jm press?? to pins 75x8x3
pullup machine 122.5x15x3
rear delt machine 37.5x15x3
ez bar curls close grip barx20x3



Backload; 100g rice + 200g assorted baked goods

[simonsky]

So I think I broke my patella in half running up the stairs because I need to shit...Still squatted. YOLO


DE Lower

pullupsx10,6
abs 2x20
kneeling jumps up to 20x3

squat 205x2x15 definite knee pain but not magnified by squatting
sumo deficit 285x5x1
situps 25x25x3
45 degree 3x27


Bar and hips rise at the same time, happy with the technique



Backloaded = 300g carbs worth of white rice, stomach returned to normal after it being 3inches more bloated before sleeping. Weighed in at 66.4 too so, this shit works

[simonsky]

This is what I'm doing for my bench:

Sunday:
paused bench 3x5

wednesday:
pin press 3RM or 5RM + some fatigue drops

Since I haven't done LP for the bench due to an RC tear before, I figured I could get some good gains especially since I'm doing them paused. I also feel that Max Effort Days are necessary so I won't ditch them but will be doing pin presses just because. My set-up definitely looks like TM without a light day. Will run this indefinitely and see how it goes. i also won't be doing singles until the test week since I need to build some muscles bro.

__________________________________________________ ____________

In other awesome news, the record for the deadlift in here (66kgs, junior) was 190kg single ply. So I guess I don't suck at deadlifting anymore? I'm gonna stop being a sodding excuse maker hating on my short arms. Short arms never gave me a huge bench LOL

[simonsky]

dicking around w/ kinovea:



speed work works woohoo