Good to see you back and hitting a squat PR no less! Always cool to see you pull, too. Will they let you strap in at the meet?
Printable View
Thank you. It feels really good. I really enjoy using percentage rather than actual weight with this program. I shocked that DOMS didn't hit, it did but, just ever so slight. Maybe I should've went more. Haha
I wish but, no. It's okay. Whatever weight I am at when I get there is fine. I'm just wanting my squat to be big.
Bench Press
370x2x3
Notes: No grinding at all. There was nowhere to focus on as a sight picture (ceiling painted a uniform off-white with no real marks), which threw me off, especially as I was getting fatigued on the third set. The last rep was a little uneven and slow but nothing at all to worry about.
Press
200x4x5
Notes: That's 200 lbs x 4 reps x 5 sets for all you commies. I am beginning to decrease the volume on VD leading up to the meet. Pretty easy today.
Chin-Downs
245x11x3
Notes: Adding only 5lbs made these harder than I expected.
http://www.youtube.com/watch?v=Va1Yuf6OiH0
Strong work on the bench, Wolf. It looks like 400 is going down in November. Did you hear back from Gene yet? You might want to try reaching out to them through facebook. Rori and I have had better luck getting in touch with them through there rather than their website.
Nice benching. I like how you seek out the most capable spotters in the gym just in case anything shud go wrong.
He responded just saying he's been busy and still catching up on his backlog of emails. Didn't actually answer my question about doing bench only.
Ha! We work with the tools we have. They may not be big dudes who can bench 300+ themselves, but they know how to give a hand-off (since I've taught them), which is more than I can say for everyone else there. And, deceivingly, Jameela (the little one) can deadlift 260 or so for a triple, and attended a SS Seminar. Stefanie, the taller one, looks rail thin but ran 400m in college and is actually pretty strong.
Tough day today. Upper body has been feeling successively more tired and beat up the past two weeks. I also woke up today with a sore and painful spot right near the medial superior part of my scap. I think it's either rhomboid or mid trap but not sure. It hurts to breathe deep. I haven't been sleeping well and have been eating less (since I'm not squatting or pulling anything of significance), so probably that in combo with moving up every week for a good while now has gassed me. Under normal circumstances, I'd take a de-load next week. But with a meet 3 weeks away, even if it's just bench, not a good time for a full de-load week. Hopefully my volume taper will help, and I am cutting volume on assistance stuff too, or not doing it altogether, depending how I feel that day.
Press
228.5x3x2
Notes: Much harder than I expected, after hitting 225x5 last week. I don't think I would've made 225x5 this week.
Bench
322x4x5
Notes: Upper body just felt sore and stiff. These weren't hard, per se, but not as explosive as they should have been.
Pull-Downs
200x12, 210x11
Notes: I walked into the gym today and it had been entirely re-arranged. They got rid of several of the selectorized machines, and moved things around to create more open space. In general, this is good. But they moved the squat racks such that the ONLY one place to do an actual supinated chin-up (the bar across one of the racks) is now too close to the ceiling to use. They also got rid of one of the three places to do pull-downs - the one I've been using. So I'm Meh on the new arrangement, and these were done on a different apparatus than I've been using.
Decided to cut it after this. No 3rd set of pulldowns, no rows, no arms. Need to recover.
Hang in there buddy. Your good karma has to kick in soon!
Rest up and go flirt with the Chipotle Girls!
Thanks Walter. I agree - I should get about 5 years injury free at this point!
Ha! My girl has disappeared. Haven't seen her this week. May have to strike up a new rapport and build it from scratch. A lifter's work is never done.