Congrats on the PR bench dude
Congrats on the PR bench dude
Thanks! Now I just need to hit that paused in July.
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Updating here with my depth video on that 375 from Thursday. Was worried about depth so took it really slow. That + tight hip turned the rep into much more of a grinder than it should have been. I can probably raise these up about half an inch.
20130309 Saturday. Conditioning.
Swimming: 15 laps total, short rests.
20130310 Sunday. Volume day.
Squats:
2x5x45
135x5
225x3
295x1 belt
3x5x325
Due to my injury it had been awhile since I've squatted heavy for volume. I forgot how much it sucks.
Press:
2x5x45
95x5
135x2
155x1 belt and wraps
7x3x160
160x5
The 7 sets of 3 felt easy so I did 5 on the last one. Will go up to 163.75 (I have chains to do 1.25, 2.5, or 3.75lb jumps) next time.
DB curl:
40x7
40x10
40x8
Arms felt destroyed, couldn't get 3 sets of 10 with the 40lb dumbbells, pretty pathetic.
20130312 Tuesday. Light day.
Bench:
2x5x225
Chins:
3x10xBW
03/14/13 Thursday. Intensity day.
Squats:
Hip felt like complete shit today. Every squat was very painful. This injury bullshit really makes me want to quit lifting. I've put about 40lbs on my squat in the past 2.5 years.
45x5
135x5
135x5
225x3
285x2 (belt)
335x1
365x2
Various backoff sets to work on hip shit.
Press:
2x5x45
95x5
135x3
165x1 (belt, wraps)
180x1
180x2 (PR)
Was considering going for 195x1 but the 180 felt pretty tough. The double is still a PR, done about 1 minute after the single.
Deadlift:
135x3 (power clean)
225x4
315x2
405x1 (hook grip)
445x5 (belt) (PR)
465x1
Grip was actually starting to slip on rep 3 of the set of 5. I've never had grip issues before and it was slipping on my strong hand so it must've been due to poor setup of the hook. The grip problem caused me to round my back a fair amount...not good. I'll probably stop doing heavy sets of 5, as I've made pretty good progress doing lower rep sets.
03/15/13 Conditioning.
Swimming:
16 laps total in 35 minutes
03/17/13 Volume.
No squats today to let my hip heal.
Bench:
45x10
135x5
185x3
225x2
265x1
5x5x275 (PR)
Ab wheel:
3x10xBW
DB curl:
3x10x40
Light stretching and foam rolling
03/19/13 Light day.
Press:
2x5x45
95x5
135x5
135x5
165x1 (wraps)
185x1 (belt and wraps)
195x0
The 185 felt pretty good so I decided to go for a PR (current PR is 190lbs) but only got it about two inches off my shoulders. 5lbs off my PR isn't bad for a light day and I probably would've gotten the 195 if I hadn't done 185 first. I'll get 195 and 200 very soon.
Chins:
10/10/9xBW
Took a really quick rest between the 2nd and 3rd sets, hence only getting 9 on the final set.
03/21/13 Intensity day.
Squat:
Hip felt loose for once but was having form issues. Apparently the bar was dropping down toward my left side and my hips were asymmetric. It's probably due to me unconsciously trying to protect my hip. Form problems are fine though, those are much easier to fix than a nagging, persistent injury.
45x5
135x5
225x3
285x2 (belt)
335x1
365x3
Wanted 5 at 365 but all of the reps were hurting my hip. Almost certainly due to a form problem. Will try to fix on Sunday.
Bench:
45x5
135x5
225x3
265x1
300x1
325x0
330x1 (PR)
Was originally going for a 325 1RM. The 325 actually felt really good; usually on heavy singles I get stuck right off my chest. Here, the 325 flew off my chest but drifted out of groove and I couldn't lock it out. Because it felt so good I decided to go for 330 for my second try and got it, although it was a hell of a grinder. Will probably try to triple 300 for my next intensity day.
Deadlift from 1" deficit:
70kgx5
110kgx4
150kgx5
380lbsx5
I've found my form deteriorates very badly if I go to any more than a 1" deficit. Even on a 2" deficit I can't get into position without rounding my back. I feel any deficit will help me off the floor though, it doesn't have to be something crazy.
DB curl:
3x10x40lbs
Pretty good day overall. Hip felt good although form was shit on squats and I nailed a big 10lbs bench PR. The last 4 weeks on bench I've done 315, 320, and now 330 all for 1RM PRs.