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11-25-2017, 11:54 AM
#431
11/25/17
Bench
255x3 (all time PR)
260x1@9.5 (PR)
Hard to rate an rpe on these cause of pain and the super slow eccentric.
Too much shoulder and elbow pain to continue.
I think this bench LP is officially over. I may need to cycle intensity and volume and start being religious about elbow prehab stuff. Going to have to narrow my bench grip back to pinkies on the rings.
Curls
50x10
50x10
50x16
Dumbbell press
20x10
22.5x10
25x16
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12-01-2017, 11:19 AM
#432
11/29/17
Squat singles cause fuck my plan.....
225x1
275x1
295x1
315x1
325x1
345x1
365x1@9.5 (10lb PR)
Curls
3xa lot @ various weights
Was going to do bench but there were no good spotters and benches were taken so I decided to do squats.
Was not really feeling trying to bust out any rep work super tired today and I have not done any single lately.
Super stoked to hit 365 so easily. Bar speed was good. I might have another 10-20 in the tank on a well fed fresh day. Last time I tried for this I folded over like a sheet of paper. I know 365 is not a lot of weight to a lot of guys here but I'm moving on the right direction.
Bad news.....elbow/shoulder AIDS is crept in with a vengeance......must be religious with the curls. May need to widen my squat grip which is a shame because my current grip allows me to stay really tight.
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12-01-2017, 06:30 PM
#433
12/1/17
Bench
230x5
230x5
225x5
205x5
205x5
Dumbbell press
30x10
40x10
45x10
Curls
60x3x10
Did some volume benching today. Between 75-85% narrowed grip to pinkies on the rings. Makes my elbows and shoulders much happy. I did take Ibuprofen before lifting but that can't account for the total decrease in pain. I guess mostly I will do this narrow grip from now on. We shall see.
Once my elbows are feeling consistently better I'm going to push heavy top sets again. Until then
I'm going to do lower intensity volume work
Side note on the elbow AIDS.....I think it's the fucking low bar position that is the culprit. I'm going to go back to my "mid bar" squats and see if it helps.
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12-03-2017, 03:54 PM
#434
12/3/17
Squats
320x5 (rep PR @320)
315x5
315x5
Deadlifts
350x3
350x3
Curls
50x3x12
Seated cable rows
100x3x10
Did a top set with backoffs on squats today. Only a 5lb offset so I'm not sure I really needed to do that but whatever. I probably will keep doing this while I'm progressing fives on squat still.
Deadlifts were really good due to improved setup and execution of the lift.
OCG wrote: ↑ An extra step of keeping your weight on your heels/letting your hips drop as you bring the shins forwards helps a lot with that I've found.
This bit of deadlift advice is fucking gold
Elbows only slightly irritated. Still did Lbbs but with wider grip. Of course that's at the expense of some upper back tightness but it's a compromise I have to make for now. Big improvement.
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12-09-2017, 12:51 PM
#435
12/9/17
Bench
235x5
235x5
230x5
225x5
215x5
Dumbbell press
35x10
40x10
45x10
Curls
60x3x10
Got some good bench volume in today. They felt stronger than last week. Was lazy this week and I will only be lifting twice. Elbows and shoulders felt great. Maybe in a week or two I will up intensity and try to hit a PR on bench. I need to make sure elbows and shoulders are good to go before I try to hit max weights.
Side note...I'm liking bench 5x5.
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12-10-2017, 03:03 PM
#436
12/10/17
Squats
325x5 (Rep PR @325)
315x5
315x5
Deadlifts
355x3
355x3
315x5 sumo
Seated cable rows
110x3x10
Curls
60x3x10
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12-12-2017, 05:37 AM
#437
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12-26-2017, 05:42 PM
#438
12/26/17
Bench
235x5
245x3
225x6-7? paused
205x5 paused
Back after a lay off due to being sick followed by apathy laziness and alcohol. Last bench session was on the 8th or 9th of December.
Elbows and shoulders feel good though. Maybe needed a bit of a break. Have not really lost any strength. Felt fresh today.
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12-28-2017, 02:43 PM
#439
12/28/17
Squats
315x5
315x5
275x5
Pretty gassed after these. Not terrible since I have not squatted since 12/10 I guess but not where I wanted to be. My squat goes south pretty quickly after any sort of layoff.
2nd set of 315 was @10 on last rep.
Next squat day will probably be better.
No deadlifts today. Will do them tomorrow.
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12-29-2017, 04:15 PM
#440
Deadlifts
365x3
385x1
405x1 tried for 2 nope
Sumo
315x3@ fuck my hands
315x1,1,1
Curls
50x3x10
Dumbbell press
25x10
40x2x10
Cable rows
120x10
130x7
150x6
Hands not having it. Could have done sets of 10-12 on these but hands fried.
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