Cheeky Canadian Trains for an American Meet

[MatTheCur]

Wednesday March 18

@ PRSC

Paused Bench w Commands
1 @ 130 (x2)
1 @ 125 (x4)

DB OHP, SA DB rows, DB suitcase holds



agh! tnation! my eyes!!!

my upper back work lately has been the SA DB rows, both some heavy sets with a bit of body language and some lighter strict reps, head supported BB rows, chest supported DB rows, underhand band pullaparts with slow negatives. plus some "shrugs" that are really more like weighted scapular retractions, and some lateral raises and rear delt DB raises. I would love to do some lat pulldowns but our gym is really basic and has no cables, and that's one exercise for which I don't like the variable resistance of bands.

lmfao @ the "my eyes" comment. I'm not a full blow t-nation reader, but there are articles that catch my eye. I'm sure that the complex and other workouts there would actually be beneficial to my shoulders, as I've never actually worked on them directly.

Plus it's nice to throw some different stuff in the mix that I know will help. I was feeling a twinge the other day, before doing OHP (while warming up for squats), and just doing the seated BTN snatch/clean grip presses and the Bradford press got rid of the twinge. So I might be on to something.

Are lat pulldowns really that important? I've seen a few people doing them for warmups in other logs...

[izzygrant]

Thursday March 1

goblet pause squat holds, DB CSR, DB bench, single leg planks

lmfao @ the "my eyes" comment. I'm not a full blow t-nation reader, but there are articles that catch my eye. I'm sure that the complex and other workouts there would actually be beneficial to my shoulders, as I've never actually worked on them directly.

Plus it's nice to throw some different stuff in the mix that I know will help. I was feeling a twinge the other day, before doing OHP (while warming up for squats), and just doing the seated BTN snatch/clean grip presses and the Bradford press got rid of the twinge. So I might be on to something.

Are lat pulldowns really that important? I've seen a few people doing them for warmups in other logs...

I did do some rehab stuff for it at the beginning like wall slides and retraction series with DB's - serratus strengtheners mostly. I like lat PD's for a vertical pull exercise that I'm less likely to cheat with by using too much bicep/tricep - I really feel my rhomboids and lats engaging. YMMV really, like with most accessory - pick stuff that will work on your personal weaknesses. an experienced second eye for accessory selection, and conservative major lift programming are the biggest things I've gotten out of working with a coach. he'll give me stuff I would never do, like step ups.

[MatTheCur]

Thursday March 1

goblet pause squat holds, DB CSR, DB bench, single leg planks



I did do some rehab stuff for it at the beginning like wall slides and retraction series with DB's - serratus strengtheners mostly. I like lat PD's for a vertical pull exercise that I'm less likely to cheat with by using too much bicep/tricep - I really feel my rhomboids and lats engaging. YMMV really, like with most accessory - pick stuff that will work on your personal weaknesses. an experienced second eye for accessory selection, and conservative major lift programming are the biggest things I've gotten out of working with a coach. he'll give me stuff I would never do, like step ups.

Which is why, when I have ze cash, I'm going to be hiring Wade. Time for me to have someone who knows what they're doing on my side...

[ilovethe80s]

Things are shaping up well for the next meet, you're doing well in everything!

The goblet hold sounds brutal.

it gave me comfort to recall your stories of ridiculous weight cuts and to remember, at least, that I am not the only one to whom this sort of thing happens. dignity is overrated anyway... right?!?

I was really pleased with that deadlift and there is plenty left in the tank. the rib seemed pretty much healed and then I got too eager and pissed it off again. this time I will pull with the weaker mix right up until the meet, and then hopefully everything will fly once I get there!

I lose even more dignity when I have to admit to have gone through all of that for >5 pounds. Lol

[izzygrant]

Saturday March 21

@ PRSC

Squat
3 @ 225 (x3)

Slingshot Bench
3 @ 160
3 @ 150 (x3)

Sumo Deadlift
2 @ 305

BB stepups, DB CSR, DB OHP, BB shrugs

Which is why, when I have ze cash, I'm going to be hiring Wade. Time for me to have someone who knows what they're doing on my side...

I'm sure that will help you progress

Things are shaping up well for the next meet, you're doing well in everything!

The goblet hold sounds brutal.

I lose even more dignity when I have to admit to have gone through all of that for >5 pounds. Lol

thanks! the goblet holds were brutal, I was shaking and sweating after just 30 seconds, lol! and you're smaller, so 5lbs is a decent % of your bodyweight sometimes the water just doesn't want to come off.

[izzygrant]

Monday March 23

@ GridIron

Squat
2 @ 215
2 @ 205 (x2)

Bench
2 @ 125
1 @ 130 (x2)
2 @ 120 (x2)

Sumo Deadlift
1 @ 305
3 @ 275

goblet pause squat 30 sec holds, db press, db row, db suitcase holds

Wednesday March 25

@ PRSC

Squat
1 @ 215
add belt
1 @ 230
add sbds
1 @ 240
1 @ 250 (x2) PR
1 @ 230

zero form breakdown or slowing on the 250s, felt like I could have done another 2 reps or another 20lbs. yay!

Pause Bench w/ Commands
1 @ 135 (x2)

Sumo 5-Count Negatives
3 @ 245 (x4)

bulgarian split squats, db csr, trx 1-leg planks

[TheIronAsylum]

goodjob there Izzy keep it up

[Filmbuff81]

trx 1 leg planks? What is this madness?!?!?!

[izzygrant]

Friday March 27

@ PRSC

Squat
2 @ 235 PR
2 @ 225 (x2)

belt, no sbds. squat finally on track.

Slingshot Bench
2 @ 165 PR
2 @ 155 (x2)

goodjob there Izzy keep it up

thanks!

trx 1 leg planks? What is this madness?!?!?!

#crossfit. but really, core stability. went to see my MAT therapist on Wednesday and my psoas, glute med/mins, QLs and TFL are functioning great now, so we're moving on to the lazy right piriformis and TVA, plus some external rotation work for my right shoulder and keeping at the right spinal erector group.

[FrmrHoss]

Just so you know, I still lurk but I follow all your progress on instagram.

[SydTheKid]

What are the goals for competition day izzy?

[izzygrant]

Saturday March 28

@ PRSC

Sumo Deadlift
1 @ 330 (x3)



BB stepups, BB shrugs, DB push press, lying leg raises, band external rotations

Just so you know, I still lurk but I follow all your progress on instagram.

how? I only post on there like twice a week!

What are the goals for competition day izzy?

if I told you, I'd have to kill you but subject to my coach's approval, openers should be 231/127/331

[FrmrHoss]

I figured that's all you trained

[psychodiver9]

Impressive lift and mirin angle

[izzygrant]

I figured that's all you trained

well according to your IG, you have trained 2x ever...

Impressive lift and mirin angle

oops. crowded gym means you put the camera wherever you can

[izzygrant]

this poor neglected journal....

had to take some rehab time off after Nationals - my subluxated rib flared back up just in time to make sure I didn't have a good meet this may or may not have been contributed to by my chiro having a heart attack the week before I left and his replacement not quite being up to the job, and/or 20+ hours flying across the country through a medley of airports, my car rental being unavailable when I arrived, and/or 8 hours of National executive meetings during which I got progressively angrier and more stressed out at the stupid decisions my federation seems determined to make.

now running a modified RTS general intermediate. last week's lifts included 250 squat, 132.5 bench and 305 x 5 deadlift so I'm pretty much back to where I was before Nats. will try to log, but work has been busy. probably too lazy to log RPE's. generally assume 9 on the exercises with drop sets, 8 repeated to 9 on the exercises with sets across.

Monday June 8

@ BLM

Comp Pause Bench
3 @ 120
3 @ 125
3 @ 115 (x3)

Pause Pin Squats
6 @ 185 (x4)

lat PD

Tuesday June 9

@ PRSC

Beltless 2" Deficit Sumo
5 @ 275
5 @ 245 (x3)

Floor Press
6 @ 115 (x3)

pullups

[NorthStrong]

welcome back

[martin_mathers]

Welcome back 3rd hottest lifter on the forum, after me and norfstronk.

[izzygrant]

Thursday June 11

@ PRSC

Squat
3 @ 205 (x5)

Comp Pause Bench
2 @ 120
2 @ 125
4 @ 115 (x3)

band reverse lat flies

such boring, so dull

welcome back

Welcome back 3rd hottest lifter on the forum, after me and norfstronk.

thanks boyz

[wishiwasdivin]

That's a freaking awesome 330 pull

[FrmrHoss]

Welcome back you cheeky canuck.

[izzygrant]

Saturday June 13

@ PRSC

Sumo
3 @ 305
2 @ 315
3 @ 285 (x5)

never reached a 9 on the drop sets but hit time, maybe smaller drop next time. reverse mixed session

Close Grip Slingshot
6 @ 140 (x5)

5-Count Pause Front Squats
6 @ 95 (x6)

kind of sandbagged

pullups, reverse grip underhand bb row, lat raises, db curls

That's a freaking awesome 330 pull

thanks! now that I watch it again, those hips are a bit high, it would have been faster if I'd got them a couple inches lower.

Welcome back you cheeky canuck.

you still lurk here? thought you had gone MIA on the golf course

[FrmrHoss]

you still lurk here? thought you had gone MIA on the golf course

I'm a perpetual lurker. Apparently totaling 1260 was enough to just destroy my body so lifting is very mehhhh for now.

[izzygrant]

Monday June 15

@ PRSC

Pause Bench
5 @ 115
5 @ 120
5 @ 125 - rep PR
5 @ 115 (x3)

been stuck at 3 @ 125 for quite a while now so this was fun

Squat
5 @ 205
5 @ 185 (x5)

I'm a perpetual lurker. Apparently totaling 1260 was enough to just destroy my body so lifting is very mehhhh for now.

those post-meet feelz

[Filmbuff81]

yay for sublux rib....NOT.

that is my bane right now in my back from the accident. Flying in cramped quarters definitely does not help.

yay to REP PR though woo.

[izzygrant]

Tuesday June 16

@ PRSC

Sumo 2" Block Pull
5 @ 315 - rep PR
5 @ 275 (x3) EMOM

pullups

short and sweet, low on time but good sesh

yay for sublux rib....NOT.

that is my bane right now in my back from the accident. Flying in cramped quarters definitely does not help.

yay to REP PR though woo.

ugh yeah it sucks. sorry to hear you know those feelz. PR's of any kind are great!

[izzygrant]

Thursday June 18

@ PRSC

Squat w Wraps
5 @ 225 (x3) rep PR

loose spiral self-wrap with Titaniums

Chest Level Pin Press
4 @ 125 rep PR
1 @ 135 (x3)

forgot the cardinal rule, never jump 10lbs on bench after 90% still pleased to have done them as singles, pin press off chest height is hella difficult

underhand grip bb rows

[SydTheKid]

Huge PRs ITT. mirin gains ;-)

[martin_mathers]

Yay for wraps. Enter the Real Raw side!

[izzygrant]

Saturday June 20

@ PRSC

Slingshot Bench
3 @ 145 (x6)

Paused Conventional DL
225 x 10 cluster singles, ~30secs

SSB Bar JM Press
8 @ 90 (x6)

Bulgarian Split Squats
95 @ 6/side (x6)

SA DB Rows, banded pullups, rear delt raises, ab wheel

Monday June 22

@ PRSC

Pin Squat
5 @ 225 - rep PR
5 @ 185 (x3)

Comp Bench
4 @ 122.5
2 @ 127.5
1 @ 135
4 @ 115 (x4)

OHP, reverse grip BB rows

Huge PRs ITT. mirin gains ;-)

secret to PR's erryday: do a bunch of exercises you've never done/haven't done in a long time for serious though, liking how this program is treating me so far.

Yay for wraps. Enter the Real Raw side!

lol they are fun!