Stroup's Log

[Patrick Stroup]

170625 bw266
Squat 345x5x4*PR
Pause Squat 295x3x2
GHR 3x8
RDL 135x10x3

Worn out for some reason. So cut my normal assistance to promote some recovery I hope.

[Patrick Stroup]

170626 bw 267
Bench 235x5x2, 240x5, 245x5x2
Wide 3-Ct Pause Bench 205x5x4
DB Bench 80'sx8x4
Flyes 25'sx12x3
Louies 30'sx12x2
Pushdowns 80x15x2

Awesome day, 60 days out.

[Patrick Stroup]

170629 bw270
Squat 245x5x3 (light)
Dead 445x5x3 *p fucking r

Cut this session short talked too much and my low back feels under recovered. But deads felt awesome.

[Patrick Stroup]

170630 bw264
Bench 225x2, 245x2, 265x2x3, 255x2x2
CGBP 235x5, 5, 230x5

Skipped assistance my back feels like shit and I'm not the type to hang around when shits not feeling right.

[Patrick Stroup]

170704 bw271
Comp Bench 245x5x4. 235x5
Wide 3-Ct Pause 215x4x4
DB Flat bench 85'sx8x3
DB Flat Flyes 30'sx10x3
Pushdowns 80x10x3
DB Curl 20'sx10x3

Stopped feeling sorry for myself on the back tweak. Gonna test the waters on it Thursday squatting or deadlifting.

I think that bench is some sort of PR. Hopefully next week I'll get 245x5x5 for sets across.

[Patrick Stroup]

170706 bw272 been eating like shitttt
10/20/life warmup
Dead 375x2x15 (1 min rest)
BB row 185x8x3
DB Row 80x8x3
V Pulldown 180x8x3
DB Pullover 53x10x3
Bird Dog Cooldown

Great session no back pain! 70% on deads so real snappy. 8 weeks outish

[Oldster]

Congrats on the bench PR, Patrick. Nice to see you still progressing. Also good to hear of no back pain. Back pain takes the fun out of life.

[Patrick Stroup]

Man it really does, had me doubting so much, but I think it was a not so gentle reminder to let fatigue dissipate and step back a few steps and progress towards this meet.

[Patrick Stroup]

170707 bw273
Competition Bench 255x3x5
CGBP 230x6x3, 230x5 failed 6th rep, beautiful roll of shame.
Incline DB Paused 60'sx8x3
Incline Flyes 25'sx10x3
DB French Press 40x10x3
Hammer Curl 35'sx10x3

Pretty late, but everything is feeling good. 10/20/life is perhaps a giant waste of money for anyone not on a solid steroid regime, but the warm up chapter is money. I just pedal a quick 10 calories on the assault bike, 50 yards each hand suitcase carry, hit the McGill big three (birddogs, McGill curl up, planks) then depending on the day it changes but today I did 2x15 light laterals and hammer curls then MINIMUM 20-40 reps with empty bar. Not a bunch of crazy stuff that requires bands, rollers, or weird ass movements.

Anyway I'm noticing I feel more primed for my big moves doing this. So Bench once I started loading it was moving. Decided to hit 255 for 5 triples across because I had no spotter and it was late. Normally I'd work up as the sets go on if I feel good. But last triple was like an @8 maybe 8.5.

[Patrick Stroup]

170709 bw269
Squat 295x5, 305x5, 315x5, 325x5x2
Front squat 225x3x3
Guten Morgen 95x5x5
Leg Curls 100x8x5

Squats felt terrific, was supposed to be 70% for 5x5, but 295 felt like 50%. Not sure on the assistance, I already high bar so I don't feel front squats will add anything. Prob switch all that up next week.