315×2@8 (3 count, Paused off floor)
Worked up to 435 today. Couldn’t even break 425 off the floor last week. Strength is coming back pretty quick after the layoff. Still working on my static start. Getting better with the low-back control. I like these better than a more dynamic start because I never got very tight doing those. Probably just did them incorrectly. Still some improvement.
These paused deadlifts are real rough. Using them to increase strength off the floor and also reinforce that low-back position under load. Going to be using these a lot in my upcoming training cycles.
445×1@10 (hitched a bit, left grip was giving)
Working back up to some heavy deadlifts. These were beltless so probably some sort of PR. Then after words the DOMS inducer aka Romanian Deadlift
Did some prowler sprints afterwards which kicked my ass.
375×1@7 (add belt)
410×2@10 (Drop 3%)
195×3 (add belt, wraps)
245×1@8 (add slingshot)
Had to move around my training schedule since a friend of ours from high school was visiting for the weekend. Had a ton of fun reminiscing and drinking as usual. This session didn’t go as well as I’d hoped. Probably because I either missed the “peak” (a full 5 days between volume and intensity) or the weekend’s galavanting caught up to me.
435×5 (Rep PR)
Bench (@84% of future Intensity, 265x1x3)
After last weeks grip debacle on the deadlift I figure this week would be a good time to deload a bit and work back up with fives for a little extra volume. I don’t remember the last time I did fives. My deadlift was probably in the 300s at the time. Fives were always hell for me on deadlifts but this set wasn’t really all that bad. My back rounded a bit on the last two and was pretty damn sore as a result for the past two days.
My left bicep was killing me after that set. A trainer at Sunset Gym whom I’ve spoke to on several occasions (he’s actually the only decent trainer I’ve ever come across in a commercial gym) told me he noticed a little arm-bend during my set. This made a lot of sense to me and I think it could be the root of my recent bicep pain. I had thought it was my squat but that pain always seemed to clear up with a fair amount of curls. What I’m going to do to fix this: Filming my deadlifts from my left side (supinated hand) should allow me to see when arm-bend occurs, I’ll also focus on contracting my triceps throughout the lift which should keep my arms straight. Definitely going to keep an eye on this as arm-bend can lead to torn biceps. DO NOT WANT.
The first set of bench volume today was pretty meh. My right shoulder flared pretty bad and felt pretty nasty afterwords. I figured I had some internal rotation going on so I decided to try “tucking” my elbows. This cleaned up my Bench immensely. I thinking tucking my elbows subsequently activated my lats. It was like I was on rails whereas my Bench has been pretty sloppy recently. It’s analogous to shoving your knees out on the squat. This is a cue I’m definitely going to continue to use.
My grip was FUCKED for this session. Near the end of my warmups I did a double at 405 which should have been a cake walk but the second rep saw my left hand giving out. This has never happened before. The last single before the worksets the same thing happened, but even worse. Couldn’t even lock out the first single at 475. I believe what happened was all of the bicep work I did the day prior stressed my forearms such that they weren’t recovered for this. Did I mention I have baby hands? Seriously, a lot of chicks have bigger hands than me. I need to be better about this in the future and that means relegating all bicep work to the beginning of the week.
I’ll think about this week what I’m going to do with deadlifts going forward. I’m considering dropping the weight to 435 and attempting a 5RM progression.
370x5x3 (+5lbs, 84% of future intensity 440×3)
220x5x3 (+2.5lbs, 85% of future intensity 260x1x5)
One word to describe this session BRUTAL. My back was still a little sore from Saturday’s failed deadlifts. Drank a bunch over the weekend. Didn’t get enough sleep, etc. My low-back got fatigued real quickly after the Squats and I was sucking air real bad. If my program had any sort of auto-regulation I probably wouldn’t have done this. But it doesn’t so I butched up and did them.
Bench was pretty tough too. The Last rep wasn’t truly a full rep but I’ll count it.
265×1 (PR) Failed, second single
This week went pretty well for lower body but not so hot for upper body. When I was warming up on Bench my last warmup single and subsequent workset single felt way harder than they should. I failed the second single and decided not to try again. I think I wasn’t recovered from Monday’s volume. Last time I switched to 3s on volume because I couldn’t finish the set otherwise (on Press) the same thing happened. What I’ll probably do next week is drop the volume 5 pounds and then try and hit all 5 singles next week.
Whether it was the lack of volume, or the cold, this week I got all three reps on Squat. Video:
I’ve realized that my Squat has gotten a bit sloppy as of late. Compare the squat to this one:
I’m getting into my knees. and this is bringing the bar path forward of midfoot and actually making the lift harder. I’m going to remedy this by shoving my knees out hard.
Deadlifts went pretty well despite not having trained them the week prior. Here’s one of the singles:
Close-Grip Bench Press
This was a really good week for training. Got PRs on Squats, Bench, and Deadlifts. Switched a few things up with my program this week. Moved to 5 singles across for Bench, 3 singles across for Deadlifts, and threw in Romanian Deadlifts after Conventional Deadlifts.
Video of the Squats:
Back to my old Squat PR! The last rep wasn’t so deep and it was also the toughest since I didn’t get a good stretch reflex. Gotta use the “deep!” or “bounce it!” cues next time.
Going to up the volume and switch to 5 singles across next week for Bench. Forgot to do close-grip bench 🙁
Deadlifts went well today. This was my old PR I set at my first meet. Pretty cool that I can now hit this weight for two doubles.
Decided to take a leaf from John Phung’s book. After deadlifts I’m going to work up to a heavy press single and then do one or two back-off sets.
Still increasing the deadlift double-doubles. These were a bit harder than before but still progressing nicely. Next week will be a reps PR.
I have a bit of an abbreviated schedule this week since I’m going to LA for the weekend and working from home on Friday. Bench and Squat Volumes and Intensity are on the same day this week (maybe even deadlift, we’ll see) and will be the same next week since I’m taking off Monday. If all goes well I should hit my old Squat PR this thursday (415×3) and then it’s on to new PRs!