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Today - Heavy Press Day, Light Squat Day, Light Pulls
SSB squat - beltless - 335 x 5, 5
Press w/belt - 170 x 5 x 4
Rows (Heaves) - w/belt and straps - 260 x 6 x 4
CGBP - 240 x 5 x 3
Took just over an hour to complete. Everything felt good. I think the CGBP I've added over the last couple weeks have been helping my press a bit.
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Today - Everything is heavy now...
SSB squat w/belt - 360 x 5 x 3
Bench - 280 x 5, 5, 5, 4 (Couldn't quite get that last rep.)
DL w/belt and straps - 450 x 5
Pretty much everything was hard today - esp bench.
Next week is the last heavy week in the program, then a bit of a reprieve.
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Weights look good though. Our press numbers look pretty even, but you certainly have me on bench.
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My press has always been my weakest link. I think I'll do a press-specific program once I'm done with this one - hoping to hit or exceed my all-time press PR of 205 (but that was when I was overly fat).Originally Posted by Derf123
My bench was sucky until I tried a Smolov base mesocycle program last summer. It was hard, but really worked well. I may try that for the press to see if it will work too. We'll see.
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Supplementary pressing day:
Beltless Press - 160 x 5 x 3
CGBP - ascending sets of 5 - 135, 185, 215, 230, 240, 250
Pullups - (BW + 45) x 5, 5, 5
Treadmill - 25 minutes.
After each set of presses I had the most horrendous abdominal cramps - deep in the abdominal wall. I've never felt this way after presses. Not sure what it means, but I DID NOT LIKE IT
Other than that, all was good.
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Today - Heavy squats.
SSB w/belt - 400 x 4, 4, 3 (failed 4th rep)
Bench - 280 x 4 x 3
DL w/belt - 420 x 4 x 3
Got the first two sets on squats today, but couldn't quite finish the third and failed the 4th rep. My legs just felt like jelly. After I put the bar on the safeties, I was done. But, I'm glad I did get a couple of 4 rep sets. It's there - it just doesn't last (sounds like a Viagra ad).
Bench and DL were hard too - nothing was easy, snappy, or light. I think the program's fatigue is hitting a maximum point. Just gotta survive this week, then next week a bit of a reprieve.
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Today - Heavy Press
SSB w/belt - 360 x 4, 4
Press w/belt - 180 x 4 x 4
Rows w/belt and straps - 280 x 4, 4, 4, 300 x 4
Bench - 135 x 5, 185 x 4, 225 x 3, 245, 265, 275, 285, 295, 305, 310
Press felt good. Did increasing singles on bench today instead of CGBP. Wanted to get the feel of heavier weights without getting too much volume.
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Today - Heavy Bench and DL
SSB squat w/ belt - 380 x 4 x 3
Bench - 295 x 3, 3, 3, 2
DL w/belt - 475 x 4
Well, bench doesn't look so good. I've been pushing Squat and Bench so hard for so long that I guess I'm running out of room to grow there.
Surprisingly, Press and DL are feeling pretty good - probably because I have NOT been training those too aggressively lately. Hope to get a local PR on those soon.
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Auxiliary Press Day
OHP (beltless) - 170 x 4 x 3
CGBP - 245 x 5 x 3
Pullups - (BW + 45) x 6, 5, 5, BW x 9
Treadmill - 25 minutes at 5.5 deg at 3.5 to 3.8 mph - 1.5 miles total
Felt good today despite awful sleep last night. Press is really coming along. I think the CGBP I've been doing 2x/week has been benefitting my press far more than my bench, as my CGBP Grip is the same as my press grip.
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SSB squat w/belt - 360 x 4 x 4
Bench - 250 x 4 x 3
DL w/belt - 370 x 4 x 3
Decent day - not easy, but decent. Everything moved well and I think my groin pain is decreasing - I had the same pain on the left side over the summer, now I've got it on my right side. Hopefully, once I get over it on my right side, I'll be done with it for good.
Got everything done in about 40 minutes - really tried to move things along.
This is a kind of "switching" week. Next week begins Hi intensity, low volume week before a deload week. This is then followed by a testing week.
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