Thanks Quad. I'm going to have to sort out a homespun reverse-hyper. That should help. Low back was much better when squatting last night after missing deads on Wednesday. I have a tendency to be a little round-backed when deadlifting heavy stuff which I don't think is particularly a bad thing, but it does place more strain on the old erectors. For some reason they seem to take longer to recover than my quads, glutes and hams. Warming up thoroughly and starting light has helped my left shoulder to recover while I've been benching regularly. It actually feels pretty good these days so I may yet have a shot at a 200lb press and a 300lb bench (I'm on track for that at least). Enjoy your break.
Back from the House of Noise ready to recuperate. Incline Bench: 45, 135 explodes 185x5, 9 ME Bench: 135 Explodes 185x5 205x2 225x2 245x2 275x2 295x2 315x2 called "spotter" over 325x1 spotter claims he didn't pull on it. Okay. 335x1 (PR) spotter swears he didn't pull on it. I recommend he keeps hands off bar. 340x1 spotter has hands still on bar - questionable lift. 345x1 asshat admits to pulling - "thought" I was in trouble - bar never slowed. So now I doubt ALL the lifts with this moron, have no confidence built for the next week. I'm pissed. This would have been a great day. Dip**** was only guy under 65 there. Cambered Bar Curls: 75x10 105x10 125x10 145x5 125x15
Deads: 135, 225 WU 275x3 315x3 365x3 405x3 425x3 445x2 465xFail - not bad tho. 405x5 SLDL's: 225x5 315x5 365x5 315x8 Power Shrugs: 315x10 325x10 365x10, 8 Not too bad a day after our little motorsickle vacation.
Yeah, you're all healed up and feeling strong after your trip. But just wait until that little lot catches up with you! Hope you sleep like a baby. Dem be some crazy curls Quad! Think I'm gonna get me that 400 squat real soon.
Wow, LOL, you must be doing something right, even if we have no idea what it is! How did you come up with those numbers? I would have thought your maxes were dropping off with all that weird stuff.
Well, aside from all the weird stuff, I have been doing a PL peaking program. I've had to back off on deads because I just wasn't recovering well enough and the old war wound was complaining. But bench and squats are going well although my bench is not up to yours yet!
Hmmm...you mean it's back ON for you and I? What program you using there? I didn't think PL training worked along with BB'ing, or at least that's what Ricky Crain told me. Well, today was DE bench day, so I took it sort of easy, but still did some AMRAP sets here and there. DE BENCH: 135x5,10 explodes 185x10 " 225x8,7 205x9 DECLINE BB: 135x8 NG 135X8 MG, no pause 155X8 WG 155X5 NG, no pause 185x10WG 185X4 NG, no pause 185X5 WG 185X6 NG, no pause HAMMER PRESS: 140X10 180X8 210X4+ 180X8 CONVERGED DECLINE HAMMER PRESS: 140X10 185X10 270X8 320X5+ 320X6 CRUNCH MACHINE: 90X20 110X15 130X10
Re PL training: I'm no BB'er so maybe that's why it's working for me? :} I'm doing something based on a typical Russian peaking program. It's all about %ages (all 80% 1RM and over) and particular sets and reps with a volume phase for 5 weeks followed by a four week peaking phase. Should lead to 5% gain in each lift, but I sailed past that after the volume phase because I'm really playing catchup to my pre-hernia and per-cut self. It's a pretty typical template which is why I decided to do it. I knew it wouldn't be ideal (for me) but unless you go through with it you don't really know how to change things up. Know what I mean? I'm really starting to get a handle on use of RPE to gauge when I've done enough. Back on for me and you? Well, I'm still not able to really push my deads -- lots of soreness in the area of my hernia after a session so I'm going to take it slow 'n' s'deady'. AFA squats are concerned, yeah, I think I can give you a run for your miney there. Bench? Well, you know the answer to that, but I'm chasin'. Ha, ha! Your log's getting worse than mine for weird stuff!
Heheh, I really didn't know what to call that thing...hands at lower ribs, pronated grips, push forward, in, and down a bit. DOMS today; chest really sore.
Work is killin' me, so I skipped back this time: Squats: 45,135 Jump squats 185x6 sitbacks 225x3 275x3 315x3 365x3 wrapped 385x3 whoohah! 405x1 and failed 2nd rep. Try later without wraps. SLDL's: 225x WU 315x7 315x5 on box 315x5 on box, no belt
That was wrapped, so I don't have it until I catch it raw - and I'm feeling like hot poop lately. It was suggested that I'm overtrained, but I think it's a fine line balance between training and work - work is killing me like never before! I think I need TRT and am trying to get it to see if that does the trick.
Major NEWS! I took some extra days off, skipped work last friday and went riding...felt much better and got in the deadlift day. ALSO...got my test results, and my testosterone is off the charts! Off the BOTTOM of the chart: 32ng/dl free test, total test 232. That's not good- bought my first shot (100mg) today, will get one a week until things improve. RAW DEADLIFT: WU, misc 225x5 275x5 315x5 365x5 added straps 405x5 455x1 SLDL's: 225x8 275x8 315x8 365x5,5 SHRUGZ: 315x miscellaneous ranges
No work going, so feeling okay. Change of program after coaching from PL coach at Gold's. (I bought him lunch) DB PRESS: 50's WU 65X8 80X8 100X8 110X5 120X3 90X12 WIDE DB DIPS: 50X8 80X8 100X8 120X6 CABLE FRONT LATERALS: (crossover stack) 57X10 65X10 72X10 87X6 FACEPULLS. MACHINE CRUNCHES
With pecs sore as death from the change, I attempt a heavy squat day. SKWOTZ: 135 Jumpsquats 225x3 275x3 315x3 365x3 385x4, 5 275x12 BOX SLDL's: 225 WU 225x5 275x5 315x5, 5, 6 Done. Save some for Mon.
BENCH: wu 185X3 225X3 245X3 275X3 295X1 WUT??? Lots of pains today. INCLINE BB; 135X5 185X5 225X2 205X6 PULLDOWNS; 160X10 200X10 240X6 240X6 supinated grip CHINS; BWX18 PULLUPS: BWX16 Day before yesterday - DEADLIFT: WU 275X5 315X5 365X3 405X3 445X1 480X1 PR LEG SLED: 4 plates x5 6x5 8x5 9x4 9+25'sx2 7x10
DB FLAT BENCH: 60 wu 70X8 90X8 110X6 120X3 90X12 -Pretty much same as last week, no improvement DB Weighted WIDE DIPS: 60X8 80X8 100X9 120X6 Front Cable LATERALS: 57X10 65X10 72X10 80X10 -save a little back for: CROSSOVER Pronated Grip Flyes: 30x10 35x9,5 (straps cutting hand) 42x8 supinated grip AB MACHINE CRUNCHES: 90X10 110X10 130X10 150X12 AMRAP SET
WOOT! Pretty good day here. SQUATS: 45, 135 jump squats 225x8 WU 275X6 315X5 365X4 Sting in lower ab 3" right of bellybutton. Belt was a bit high 385x2 ...just barely. Stinging still 335X8 SLDL's 225xWU 275X5 315X5 335X5 365X5 385X5 POWER SHRUGZ: 315X10 365X8 385X8,8
Won my court case this morning; went in to train with a snarl. BENCH: 45, 135 wu 225x5 245x5 275x4 oof. 295x1 225x10,7 INCLINE BB: 135x5 155x5 175x5 205x2 not so great. I'm stopping at slow rep tho. PULLDOWNS: 140, 160 wu 200x10 240x10 260x8 CABLE ROWS: wu 240x8 260x10 275x6 293x6 PR -used all the helper plates they had; one was broke, hence the odd number.
