01/07
Incline bench: 3 x 235x7
Face pulls: 3 x (purple band)x15
YTWs: 3 x 5x(10-15)
And a bunch of stretching.
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01/07
Incline bench: 3 x 235x7
Face pulls: 3 x (purple band)x15
YTWs: 3 x 5x(10-15)
And a bunch of stretching.
01/08
Front squat w/ 3-ct pause: 315x1, 365x1, 385x1, 405x1, 425x1
DB row w/ 3-ct pause: 3 x 150x8
Supinated band pull aparts: 4 x (black band)x15
01/10
Low bar squat: 550x3
Hypers: 3 x 25x20
I'm tapering lower body and trying to reintroduce bench at the same time. Lol.
01/13
Shoulder warm up
Bench: 205x10, 240x8, 255x6, 275x4
Incline: 165x5, 3 x 195x5
Front squat unracks: 405x1, 495x1, 565x1, 4 x 600x1
Adductor slides: 3 x 25x15
Psoas marching: 3 x (orange band)x10
I got up to 11 seconds on the 600 holds, but the times were all over the place and I didn't feel like logging all of them. So x1 it is.
I've got a small but sharp hip pain when flexing the right hip, almost definitely just overuse. Unfortunately, if it lasts, I shouldn't test low bar this Thursday like I planned. Guess we'll see.
01/14
Hip distraction and stretching and light glutes/rotation work
Barbell row: 3 x 225x10
Supinated band pull aparts: 3 x (black band)x15
We full prehab now.
01/15
Supinated band pull aparts: 3 x (black band)x15
Face pulls: 3 x (purple band)x15
Tucked ER: 3 x (yellow band)x15
Shoulder stretching
IT rolling
Split squats w/ 2-ct pause: 245x3
What kind of injury?
01/16
Shoulder warm up
Bench: 205x10, 225x8, 240x8, 260x8
Incline: 165x5, 185x5, 2 x 195x5
YTWs: 3 x 5x(10-15)
[QUOTE=utfootball4;1571286821]What kind of injury?[/QUOTE]
Just seems like an overuse injury in a hip flexor or something like that. Doesn't feel terrible but I should back off a bit.
01/17
Deadlift: 550x6
Neutral-grip pull ups: BWx10, BWx7, BWx5
Got the 7th above the knees for what felt like a few seconds, but couldn't quite lock it out. Not a lockout issue though, got sloppier from the floor as sets went on. My upper back still feels fatigued from the front squat unracks too.
01/20
3-3-0 tempo split squat: 5 x 225x3
Hypers: 3 x 25x20
Elbows tucked ER: 3 x (blue band)x15
My yellow micro band snapped.
01/21
Bench: 205x10, 225x8, 240x6, 260x6, 275x6
Incline: 165x5, 195x5, 2 x 210x5
Face pulls: 3 x (purple band)x15
01/22
Trying out some squatting while I wait for this to die down:
- split squats: good
- high box low bar: good
- high bar: too risky
- front squat: not sure
Today, in particular:
Beltless high box squat with 3-ct pause and relaxing: 405x3, 405x3, 405x10
01/23
Beltless high box squat with 3-ct pause and relaxing: 495x3, 515x3, 535x2, 535x1
3-3-0 tempo split squat: 225x3, 245x3, 255x3, 275x3
Ghetto pull ups: BWx10, 3 x 30x8
Grippers: (CoC#T)x3, (CoC#1)x2, (CoC#1.5)x1, (CoC#2)x1, 3 x (CoC#2)x3
Gotta be careful, on that last set I almost missed the box and fell backwards.
Hit up some iso lunges.
01/24
Bench: 205x10, 240x8, 260x8, 275x8
Incline: 165x5, 185x5, 2 x195x5
Face pulls: 3 x (purple band)x15
01/25
Beltless high box squat with 3-ct pause and relaxing: 495x1, 515x5
3-3-0 tempo split squat: 275x4
01/27
Beltless high box squat with 3-ct pause and relaxing: 495x1, 525x3, 525x1
3-3-0 tempo split squat: 275x4
01/28
Bench: 225x8, 240x8, 275x6, 295x6
Incline: 165x5, 195x5, 210x5, 225x5
YTWs: 3 x 5x(10-15)
01/29
Beltless high box squat with 3-ct pause and relaxing: 495x1, 525x2
Beltless high box squat: 405x10
3-3-0 tempo split squat: 275x4
Dead bugs: BWx10, 2 x 5x12
Notes:
- Hip is good enough that I'm tempted to try front squats again, but I don't want to rush it. Something to keep in mind and work in soon, though.
- During this higher fatigue period, switch squat weight down to 495 and go for 3 (min) to 7 (goal) reps. Increase weight after hitting goal and keeping a reasonable min.
01/30
Split squat: 225x1, 275x1, 295x1, 315x3, 225x8
Front squat holds: 405x(20 seconds), 455x(20 seconds), 2 x 475x(20 seconds)
01/31
Bench: 205x10, 225x10, 240x8, 260x8
Incline: 165x5, 185x5, 2 x 195x5
Ghetto pull ups: 3 x 50x5
You are strong.
Subbed. I look forward to following your progress.
02/01
Beltless high box squat with 3-ct pause: 495x1, 545x1, 565x1, 585x1 (rushed the pause), 585x1 (good pause)
Split squat: 3 x 245x8
[QUOTE=manletstrength;1572619941]You are strong.
Subbed. I look forward to following your progress.[/QUOTE]
Good to have you! If I can keep the injuries away, good things coming.
...The injuries really do not want to stay away.
02/03
Beltless high box squat w/ 3-ct pause: 495x4
3-3-0 tempo split squat: 3 x 225x5
Still feeling the squats from Friday! Got my ass kicked today.
Strong squats! Keep training hard!
02/04
Bench: 225x8, 240x8, 275x6, 295x6
Incline: 195x5, 210x5, 230x5, 245x5
Face pulls w/ pause: 3 x (purple band)x15
I'm going to increase the weight on my inputted max for this routine. The sets were all really easy.
I did it!!!
02/05
Low bar: 495x1, 545x1, 585x1, 600x1
Grippers: (CoC#2)x3, (CoC#2)x4, (CoC#2)x3, (CoC#2.5)x1
This was my lifetime goal for squat, and it felt easy. Like maybe even a double was possible type easy. Up next: 700 deadlift and 405 squat!
Since I hit my low bar goal for the year already, I'm going to deload lower a bit and then focus on WL squats and deadlift for a while.
02/06
Deadbugs: BWx8, 3 x 10x10
Dumbbell row: 100x5, 150x5, 170x5, 175x5
And some stretching and band work
02/07
Bench: 230x8, 250x8, 265x8, 285x8
Incline: 175x5, 185x5, 2 x 200x5
YTWs: 3 x 5x(10-15)
And some stretching and band work
Keeping myself honest. Days since:
Deadlifts - 21
Rows - 1
Front racks - 8
YTWs - 0
Grippers - 2
02/08
Deadlift: 550x7
Days since:
Deadlifts - 0
Rows - 2
Front racks - 9
YTWs - 1
Grippers - 3
02/10
Front squat w/ 3-ct pause: 315x5
Front squat holds: 3 x 495x(25 seconds)
Cossack squats: 3 x BWx20
Copenhagen planks: a bunch
A left adductor started to hurt a lot during the front squats, so I had to cut them short. Definitely wasn't worth pushing through. I tried split squats instead but the damage was done. Did the Cossack squats and planks for some low impact blood flow to the area.
Days since:
Deadlifts - 2
Rows - 4
Front racks - 0
YTWs - 3
Grippers - 5