Reply With QuoteNice job on that PR!
Member
02/10/15 Tuesday
Seated press:
45x10x2
95x5
135x5x2
Went really light today. Want to go a little heavier on Thursday and I didn't want to agitate the cut/bruise on my hand from the rack.
Deadlift (in kgs):
60x5x2
100x4
140x2
180x1
220x1 (belt, hook grip)
250x2 (PR)
215x5 (straps)
200x5
I was nearly falling asleep during the 220kg warmup but somehow forced myself to wake up. 250x2 is a pretty legit PR. The 215 backoff set is pretty good too, since my 5RM PR is 225kg, and it's a little harder with straps since I have to put the bar in the palm of my hand. Feeling pretty good. I wasn't sure if 250x2 was even in the cards but it wasn't too much trouble. Like I definitely didn't have a 3rd rep in the tank but it wasn't an all out grinder.
Ab wheel: BWx5, +10lbsx10x2
✓ Member
Nice job on that PR!
Member
Thanks Vince. PRs are coming pretty much across the board right now. Hopefully it continues.
Member
02/12/15 Thursday
Squat:
45x10x2
135x10
225x5
315x2
385x2 (belt)
445x1
475x3 (PR)
Might notice I didn't bold the (PR). My training partner (and also a USAPL ref) said all 3 reps were high, within 1". I'm fine with squatting borderline in training but not up to 1" high. Squats were definitely affected by the volume DLs two days ago. It was tough keeping my back tight. My back was the major reason it was tough to hit depth. Any lower and it was hard to keep my back tight and hard to stay upright. The 385 and 445 warmups did not feel very good. So yeah, it's a PR, but I'm not pleased with it. At least my training partner said they looked fairly fast. Could I have gotten them if I went to proper depth? I'd say almost certainly. But it doesn't matter what I "could have" done.
Overhead cable things: warmupx5, 77.5x8, 70x8x2
✓ Member
Trying to keep a tight back and still hit depth is an exercise in frustration. What is the solution? Toes and knees out more?
Member
Still good work.
Member
Thanks guys.
Depends on your body type I guess. If I go too narrow I can't hit depth without rounding my back no matter what I do.Originally Posted by Vince Cifani
Didn't lift on Saturday because I was refereeing a PL meet all day. Same Sunday. Not an important day though so whatever.
02/16/15 Monday
Squat:
45x10x2
135x10
225x5
315x2
385x1 (belt)
435x5x3 (PR)
First two sets were embarrassingly high. I have video of the 2nd set which I'm not going to upload because the reps are like laughably high. Well okay, like 2" high, not like a foot. Still completely unacceptable. I got them down a little deeper on the 3rd set but I'd still red light probably all of them. The 4th rep might have been barely okay. Either way, the weight was moving pretty fast. I'll share the video of the 3rd set even though I'm not happy with the depth. Heck, I'm still embarrassed with the depth in this vid.
I think in two weeks I'll go 440lbs instead of 445 and make damn sure I'm hitting depth. The good news is, this problem seems unique to today (and probably last Thursday at 475x3). When I did 425x5x3 I had an IPF ref watching my depth who would've given me a ton of shit for squatting 2" high.
Bench:
45x15x2
135x10x2
185x5
235x3
275x1
300x5x3 (PR)
My pec felt better than expected so I decided to bench heavy instead of deloading. 7.5lb PR for 3 sets of 5. No real grinders. Bench is feeling pretty good.
Chest press: 45x6, 75x8x3
Got to use an Eleiko competition bar for all my lifts today. Really nice. Bare steel, perfect grip. $1100 bar.
✓ Member
It's a good day when you hit two PRs. Outstanding.
Member
Thanks Vince. Speaking of PRs...
02/17/15 Tuesday
Deadlift (in kgs):
60x5x2
100x4
140x2
180x1
220x1 (belt, hook grip)
230x5 (PR)
5kg 5RM PR. Pretty decent speed on all reps. Probably could've gotten another rep if I wanted to.
Hammer curl: 40x6, 50x12x3
Tried doing some chins but they were agitating something.
My mid back is really messed up from overextending my back on squats yesterday. If you watch the vid I posted you can see I'm overextending as I start going down. Frickin' hurts. But whatever, it's an easy fix. Just hurts to cough, lol.
Member
02/19/15 Thursday
My back has been absolutely killing me the past two days so I went really, really light on squats. Mainly to test out how it feels. It's gotten substantially better since Tuesday night, but not enough to justify squatting anything too heavy. Started with seated press.
Seated press:
45x10x2
95x10
135x3
155x1
170x5x3 (PR)
That's a seated press and standing press PR. Not sure there's a point to tracking those but might as well.
Squat:
45x10x3
135x10
225x5
Cable overhead things: 35x5, 70x8, 77.5x8
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