good point about food! Just got back from shopping, again, im going poor.
today..
DE Squat
Speed Box Squat
140 x 5
230 x 5
280 x 2
x2
x2
x2
x2
Speed Deadlift
140 x 5
230 x 5
320 x 2
x 2
x 2
x 2
x 2
-set of leg extensions to get rid of low back pump
Good Mornings
140 x 8
230 x 8
230 x 8
Full Squats
230 x 6
230 x 8
320 x 6
Pretty hard workout. The last rep of the last set of squats I almost died..
I put the safety pins to low and I was failing the 6th rep.. So I end up at the bottom end of a full squat with 320lbs on my back, but I didn't want to let go. I somehow 'bounced' back up about 6 inches, then went back to the bottom and used my stretch reflex to somehow finish the squat... I was impressed lol.
sore today, oww. Woke up stiff as hell haha whats going on!
RE Bench later today, should be good stuff. Havn't decided the rep range I'm going to use yet, probably go for a couple sets of tripples, I don't think that will take away from my ME days. Should be good.. then Im taking some much needed rest.
Good workout earlier. Benching felt pretty solid, was working on a new set-up that is starting to feel ok. Benching pretty heavy 2x per week, my bench hasn't moved much in a while so I figured id try a new approach for a bit. I think I said 300lbs by the end of summer, its going to be pretty close I think.
Right shoulder is having some issues, I think it wil be fine, only hurts when its pumped with blood for some reason.
Thanks everyone!.. this is just the start. Rest is great.. can't even work extra this weekend (cutting power to building I work at) so I am going to sit on my ass til sunday haha.
But sunday = Max Effort squat/DL day Either:
Parallel box squats or wide stance Squats im thinking. I love squatting heavy.
Ive been holding back a little to long I think. I still need to get this 600lbs dead ive been chasing for way to long now.
wooohooo, just found out there is a place that does active release stuff right next to me, and I have it covered.. going to get that done my my shoulders/elbow and see if that helps. The pain isn't much, at all, its just more anoying then anything.
deadlift
135 x 5
225 x 5
315 x 1
365 x 1
405 x 1
455 x 1
500 x 1
520 x 1
545 x 1 (Tied PR)
560 x F (couldnt lock it out)
Seated rows
100kg x 8
x8
x8
GHR
bw x 15
x 13
Pullthroughs
heavy x 15
x 15
x 15
calfs/leg extensions superset.
not bad. to bad I didnt get a new deadlift PR. Wasnt my day I guess.. Next time for sure.
deadlift
135 x 5
225 x 5
315 x 1
365 x 1
405 x 1
455 x 1
500 x 1
520 x 1
545 x 1 (Tied PR)
560 x F (couldnt lock it out)
Damn. I thought I was getting somewhere with 350 and then you have to come out pull me by 200
Nice work.
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"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Little bit sore today.. going to probably hit some heavy doubles in the bench press later today if all goes well. Not quite sure I have a workout partner anymore ! This could be an interesting week
BB Bench 135 x 5
185 x 5
225 x 2
235 x 2
245 x 2
255 x 2
265 x 2
275 x 2 (PR)
285 x 2 (PR)- doubled last weeks 1 rep max. Had a small amount more in me.
Underhand Grip Rows
190 x 8
x 8
x 8
DB Bench
100 x 11(PR) +5 reps from last week
100 x 8 +3 reps from last week
Close Grip rack lockouts
225 x 4
225 x 4
225 x 4
Best workout ive had in a long time I was going for only 6 reps on the DB presses, but it felt easy so i knocked out 11. The benching should move along quick here.. I have the strength for bigger numbers, just got to get used to it I think.. lowering the weights is the hardest part for me.
Another rest day tomorrow. Probally will be sore haha.
Sounds good in theory.. I'm not sure I could pull 520 again after 560 though. Ill try something like that in the future and see what happens.
yea, maybe not 520, but something in the 90% range. So, you could hit like 490 or 480 and still be around 90%. That's what tate and ppl write about. Hitting the prs when fresh, volume work when tired.
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