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[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 161.4
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 6
[B]Workout Time[/B] (Minutes) = 75
[U]Primary Lift[/U]
[B]Squat[/B]
45 x 7 / 95 x 5 (Warmups)
125 x 5
135 x 5
155 x 5/5/5/5/5
[youtube]USRWg0nslsk[/youtube]
[U]Supplementary Lift[/U]
[B]Press[/B]
45 x 5 / 65 x 3 / 85 x 1 (Warmups)
90 x 5
[youtube]611dRheHqwM[/youtube]
[U]Accessory Lifts[/U]
[B]Pushup[/B]
BW x 25/25/25
[B]Face Pull[/B]
47.5 x 10/10/10
[B]Single Leg Curl[/B]
80 x 8/8/8
[B]Comments:[/B]
This was my first workout in a week. I got sick on Sunday, and was feeling under the weather all week. I'm still not fully recovered. I rested more than normal between sets today because I need the extra recovery time. I was able to make it through and hit all my reps, so it was a good day. I'm planning to try to lift the next 3 days in a row (Sat, Sun, Mon) if all goes well, because I won't be able to lift on Tuesday or Wednesday. I don't have anything urgent to do this weekend, so I should be able to get plenty of rest and have some good workouts. Tomorrow will be bench day.
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Lift form definitely improved across all lifts pal - seems like you’re in a good groove right now to push on from here and Pr consistently for a while..
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[QUOTE=daawhitty;1561328221]Lift form definitely improved across all lifts pal - seems like you’re in a good groove right now to push on from here and Pr consistently for a while..[/QUOTE]
Thanks for the comment bud. Feeling good about my lifts right now. Most importantly, my body is feeling really good. It's been quite a while since I've had any pain in my shoulders or knees. That's huge.
I was just thinking yesterday that I've got my lifts in a good place to be able to make some significant jumps once I start bulking. It might be a while before I get to that point though. I'm down 15 pounds since I started my cut, but diet and sleep have been a challenge for me, and it's taken much longer to lose that weight than I ever imagined it would. I was originally planning to cut down to 155. I took some progress pics last week though, and honestly can barely tell any difference from 6 months ago. I still have a lot of body fat on me. I'll cut to 155 and see what I look like at that weight, then decide whether I'll continue cutting or go on a bulk. I really want to get to a point where I can do a nice slow bulk for an extended period of time.
My programming right now doesn't even have me attempting any PR's, and I'm fine with that. It actually helps me with the diet, because I'm not fixated on how much weight I'm lifting. My goal in the meantime is to maintain my current lifts. Not gonna lie though, I'm REALLY eager to start increasing my lifts. I just need to bide my time right now and be smart about it.
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[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 161.0
[B]Sleep [/B](Hours) ======== 8.5
[B]Energy [/B](1-10) ======== 7.5
[B]Workout Time[/B] (Minutes) = 70
[U]Primary Lift[/U]
[B]Bench[/B]
45 x 5 / 70 x 5 (Warmups)
90 x 5
105 x 5
120 x 5/5/5/5/5
[youtube]EM67L4BIt9k[/youtube]
[U]Supplementary Lift[/U]: 3-5 Reps @100% of Training Max
[B]Deadlift[/B]
95 x 4 / 135 x 3 (Sumo Warmups)
185 x 3 / 225 x 2 / 265 x 2 (Conventional Warmups)
305 x 2
285 x 4
I put too much weight on the bar for my work set, lol. Felt like I could've done 5 reps at 305, but I stopped at 2, as soon as I realized my error. I did the 285 set pretty much immediately, which was a mistake in hindsight. The 5th rep felt off as soon as it left the floor, so I just dropped it rather than trying to force it up in bad position. My back is still not staying tight enough overall. I'm leading with my hips too much. Right now, this is my best lift by weight, but probably my worst when it comes to form. I need to keep working at it.
[youtube]wIJbsdDLNII[/youtube]
[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
50's x 9/9/8
Couldn't get up the final rep. I'll try it again next time around.
[B]Pullup[/B]
BW+10lbs x 5/5/5
First time really doing these with added weight.
[B]Hanging Leg Raise[/B]
BW x 10/10/10
[B]Comments:[/B]
Today was the first time since I left for my vacation that I really felt right. My energy was good. I felt like I could push myself a little bit. Tomorrow will be press day.
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[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== ? No weigh in today
[B]Sleep [/B](Hours) ======== 5.5
Energy (1-10) ======== 6
Workout Time (Minutes) = 70
[U]Primary Lift[/U]
[B]Press[/B]
45 x 5 (WU)
60 x 5
70 x 5
75 x 5/5/5/5/5
Been struggling on OHP lately. Even at just 75lbs the final set was a struggle. Next week will be a challenge for sure.
[youtube]4LsyMJLrJT0[/youtube]
[U]Supplementary Lift[/U]
[B]Squat[/B]
45 x 5 / 95 x 5 / 115 x 2 / 135 x 2 / 155 x 1 / 170 x 1 (Warmups)
180 x 0 (Failed Rep)
180 x 4 ([B]Rep PR[/B])
Bit of an odd squat session. I widened my stance and went deeper than normal on all of my warmup reps. It felt really fantastic - much better range of motion and balance. When I attempted my work set with that form, it didn't budge at all. I got down to the bottom and just sat there, lol. No biggie because I had safeties setup. Unfortunately, I forgot to record it. Would have been a good laugh, and given me a great view of what I looked like at the bottom when doing a squat like that, lol. I reset and tried again with the stance and movement pattern I've typically been using, and hit a rep PR. To be honest though, the earlier sets felt so much better that I'm going to keep working on doing them that way. I'll be sure to get video of it next time so I can see if it's as much of an improvement as it feels like. The only downside is that I'm obviously much weaker doing them that way. I'm more upright (like a high bar squat should be), and I can't rely on my stronger lower back to get the weight up when my legs can't handle the weight. This is probably a good thing ultimately.
[youtube]mNFPLzkP7iw[/youtube]
[U]Accessory Lifts[/U]
[B]Dip[/B]
BW+10 x 5/5/5/5
First time doing these with additional weight. Strangely, it actually felt better than doing them without weight.
[B]Face Pull[/B]
27.5 x 20/20/20
I feel like the weight was getting too heavy to really do these correctly, so I opted for a much lower weight and higher reps. It felt fantastic. I'll probably continue with this.
[B]Farmers Walk[/B]
130 x 100/90/70
[B]Comments:[/B]
Wasn't expecting to have to be up before 6am this morning. I was pretty tired all day, and had decided to take a rest day. After eating and getting some coffee in me, I suddenly felt like lifting though. My energy level wasn't great today, but I still had a pretty solid workout. The failed rep on squat was my first ever. It's honestly kind of nice to get that out of the way, because I know if I'm going to push myself, I can't be afraid of missing reps. Don't get me wrong, I don't want to miss reps, and I really shouldn't if I'm programming correctly, but I can't be afraid of missing reps. Everything else went well. I'll be back at it tomorrow with Deadlift day.
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[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 163.6
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 65
[U]Primary Lift[/U]
[B]Deadlift[/B]
95 x 6 / 135 x 3 (Warmups)
185 x 5
215 x 5
240 x 5/5/5/5/5
This felt light and easy. Bar speed was excellent. My movement pattern was pretty good. Back tightness (especially upper back) was improved. Below is work set number 4.
[youtube]CPSYjbmVMIM[/youtube]
[U]Supplementary Lift[/U]
[B]Bench[/B]
45 x 5 / 95 x 5 / 115 x 5 (Warmups)
140 x 5
Final rep was around a 7.5-8 RPE
[youtube]aFJtI80pLBw[/youtube]
[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
35's x 9/9/9
I'll increase to 40's next time, and aim for 6 reps per set
[B]T-Bar Row[/B]
115 x 8/8/8
[B]Hanging Leg Raise[/B]
BW x 10/10/10
[B]Comments:[/B]
Back in the groove. Feeling fully recovered and pretty much back on track. Lifting 4 consecutive days definitely leaves me a little worn down and sore. I notice it on my pressing more than anything. It's a pretty small impact so far, but I'll have continue to monitor it and adjust my accessory work accordingly. I'll be out of the gym for the next 2 days, and most likely back at it on Thursday. That would be Squat day. I have only 4 more workouts left in this cycle, and then I'll transition into an Anchor cycle where I'll be going for Rep Max's every day. Should be good timing. I'm ready to push myself a little more, and feeling pretty fresh since I just had basically 3+ weeks off.
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[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 162.6
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 6.5
[B]Workout Time[/B] (Minutes) = 70
[U]Primary Lift[/U]
[B]Squat[/B]
45 x 7 / 85 x 4 / 115 x 2 (Warmups)
135 x 5
155 x 5
175 x 5
165 x 5
155 x 5
145 x 5
135 x 5
My final 5 sets were supposed to be at 170. I put the wrong weight on for the first set, and barely managed to get the 5 reps. I may have been able to hit all the reps at 170 if I rested 5-10 minutes between sets, but I didn't have that kind of time. I opted for shorter breaks, and lowered the weight with each set. I'll need to reset my TM for squat in the next cycle. As mentioned last time, I played around with a wider stance and slightly deeper squat. If feels good, but after watching the video (see below), I'm thinking it's not worth the loss in strength. I struggled a little with the first set at 135. I don't think I could've completed 5 reps at 155 doing it that way. The difference doesn't look significant enough to really justify doing them that way.
[Youtube]c5mpG3cMjrM[/Youtube]
[U]Supplementary Lift[/U]
[B]Press[/B]
45 x 5 / 75 x 2 (Warmups)
90 x 5
[Youtube]t20-xdS2xQM[/Youtube]
[U]Accessory Lifts[/U]
[B]Pushup[/B]
BW x 30/30/30
[B]Face Pul[/B]l
27.5 x 20/20/20
[B]Single Leg Curl[/B]
80 x 9/9/9
I'll increase the weight on Leg Curl, and maybe Face Pull next time around.
[B]Comments:[/B]
Had a rough time getting through today. The squats drained me, and I started getting a headache about half way through them. I typically go through the accessories relatively quickly, but had to go a little slower today. Unfortunately, I'll be unable to lift tomorrow. I don't know about the weekend. Hopefully I'll be able to get to the gym at least once.
I had a gathering with extended family last night. Lots of good food - steak, potatoes, apple pie, cookies, plenty of other goodies. It'll take me a couple of days to work that off.
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[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 162.4
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 8
[B]Workout Time[/B] (Minutes) = 70
[U]Primary Lift[/U]: 5x5/3/1
[B]Bench[/B]
45 x 5 / 85 x 5 (Warmups)
105 x 5
120 x 5
135 x 5/5/5/5/5
Widened my grip slightly. It felt good.
[youtube]PPK9JIzQY2Q[/youtube]
[B]Supplementary Lift[/B]: 3-5 Reps @100% of Training Max
[B]Deadlift[/B]
135 x 5 / 225 x 2 (Warmups)
285 x 5
I cut down significantly on warmup reps today. I was fresher for the work set. I think another set of 1-3 reps would've been even better. There was a noticeable improvement on the main set. I still need to work on keeping my weight back a little bit more, and keeping my back muscles tighter.
[youtube]1nijowHyc24[/youtube]
[U]Accessory Lifts[/U]
[B]Dip[/B]
BW+10 x 6/6/6
[B]Face Pull[/B]
32.5 x 18/18/18
[B]Farmers Walk[/B]
120 x 70/90/85/85/10
[B]Comments:[/B]
I somehow managed to do the wrong accessory lifts today, lol. Not a big deal at all though. I'll just switch up my upcoming days also. I was pretty satisfied with both bench and deads. Everything went pretty smoothly. I'll do Press Day tomorrow.
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[U][B]Portals 5x5/3/1 - Leader[/B][/U]
[B]Weight [/B](Pounds) ====== 161.6
[B]Sleep [/B](Hours) ======== 6
[B]Energy [/B](1-10) ======== 7.5
[B]Workout Time[/B] (Minutes) = 70
[U]Primary Lift[/U]
[B]Press[/B]
45 x 5 (WU)
70 x 5
75 x 5
85 x 5/5/5/5/5
Managed to hit all of the reps, just barely. Final rep on each of the last 2 sets was around a 9+ RPE (not sure if I could've completed another rep). I'll probably end up resetting, but not until after I do my Anchor cycle, so it's a few weeks off.
[U]Supplementary Lift[/U]
[B]Squat[/B]
45 x 7 / 95 x 5 / 145 x 3 / 165 x 1/1 (Warmups)
180 x 5 ([B]Rep PR[/B])
Last 2 reps turned goodmorningish. They weren't horrible, but weren't very good. I'm kind of on the borderline of resetting on this lift also, so I'll see how the next few weeks go.
[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
40's x 6/6/6
[B]Chinup[/B]
BW+10lbs x 6/6/6
[B]Hanging Leg Raise[/B]
BW x 10/10/10
[B]Comments:[/B]
No video today. Just didn't feel like messing with it, and it was relatively crowded. I'm happy with the workout, aside from the last 2 squat reps. I'll probably end up with an off day tomorrow since my parents will be visiting, and I doubt I'll have time to fit it in before they arrive. My next workout will be Deadlift Day. 5x5 at 270 pounds will probably be pretty rough. I'll try to be well rested for it.
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[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 163.2
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = Took my sweet ass time
[U]Primary Lift[/U]
[B]Deadlift[/B]
95 x 4 / 135 x 5 / 185 x 2 (Warmups)
215 x 5
240 x 5
270 x 5/5/5/5/5
The main things I'm working on right now are upper back tightness and keeping my weight back. They're marginally improved, but not really what I'd call good. I took video of both my first and last sets today so I could do a comparison. They look very similar, which I guess is a good thing.
[youtube]kBc01fyQwJY[/youtube]
[U]Supplementary Lift:[/U] - 3-5 Reps @100% of Training Max
[B]Bench[/B]
45 x 4 / 95 x 3 / 120 x 4 (Warmups)
140 x 5
Something was clicking today. For the first time in a very long time, I wasn't focusing on cue's. The lift seemed to flow naturally. It felt really good. I still had plenty in the tank.
[youtube]X8shHuPTgDE[/youtube]
[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
50's x 9/9/9
I came up 1 rep short on the final set last time. I finishing easily this time. I'll increase to 55's and shoot for 6 reps per set next time.
[B]T-Bar Row[/B]
115 x 9/9/9
I'll also be increasing this next time, and going for 6 rep sets.
[B]Hanging Leg Raise[/B]
BW x 12/12/12
[B]Comments:[/B]
Very good session today. The extra rest time when I'm not rushed makes a huge difference. I'm really happy about how bench press felt today.
This week was rough on my diet. I had my parents visiting on Wednesday, and another friend on Thursday. Went out for dinner both nights.
I'll most likely go to the gym tomorrow. This was my last day of the Leader cycle, so I'll be transitioning into an Anchor cycle which will last for 3 weeks. During this next cycle, my focus will be on hitting Rep PR's at 100% of my Training Max. It should be fun. I haven't had any AMRAP sets in quite a while now, so I'm looking forward to pushing myself and seeing what I can do. The goal isn't necessarily to go to failure, it's just to hit a Rep PR on each workout for 3 consecutive weeks.
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[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 162
[B]Sleep [/B](Hours) ======== 9
[B]Energy [/B](1-10) ======== 8
[B]Workout Time[/B] (Minutes) = 55
[U]Primary Lift:[/U] Rep PR Attempt
[B]Squat[/B]
45 x 4 / 95 x 5 / 115 x 3 / 145 x 2 / 165 x 2 (Warmups)
185 x 3 ([B]Rep PR[/B])
The first rep at 185 was pretty poor. I let my weight get too far forward. I did the same thing in the second and third reps to a lesser degree. At the end of the workout and went back and did a few more light sets to try to hone in on what the issue is. I'm thinking it just that I'm not going deep enough. A went a little deeper on the lighter sets, and my balance was much improved. To be honest, I think I have a bit of a mental block affecting me right now. The safety bars sit in a really awkward position for me, because of my height. Where I had them set in my main set, I need to actually touch the bar to them to get to my full depth. Doing that messes with the lift though. The problem is, when I set them lower they're not in a good position to help me much if I fail the lift, because they're well below the bar. I really need something halfway between those positions. What I've generally been doing is just raising the safeties up for my top set. I need to stop doing that though. It's messing with my mind because I'm trying to make sure I don't hit them at the bottom, which in turn is messing with the movement. I guess I'll just need to leave them lower, and deal with it if I fail the lift.
Main Set:
[youtube]YrPyBwwodkY[/youtube]
Form Check Sets:
[youtube]JlSWRkdMSx8[/youtube]
[U]Supplementary Lift:[/U] First Set Last
[B]Press[/B]
45 x 5 (WU)
65 x 5/5/5/5/5
[U]Accessory Lifts[/U]
[B]Pushup[/B]
BW x 20/20/20
[B]Face Pull[/B]
32.5 x 15/15/15
[B]Single Leg Curl[/B]
85 x 6/6/6
[B]Comments:[/B]
Not too happy with the squats today. I'll get it figured out though. In addition to what I mentioned above, I noticed some looseness in my lower body that I'll have to tighten up.
Everything else went well. Bench Day will be next. Not sure if I'll be doing that tomorrow, or on Monday.
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You definitely had more reps in that 185 set. Don’t think about failing you’ve got this weight in your locker..More bracing and more positivity..you will get it.
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[QUOTE=daawhitty;1562514271]You definitely had more reps in that 185 set. Don’t think about failing you’ve got this weight in your locker..More bracing and more positivity..you will get it.[/QUOTE]
Oh, for sure I had more in me. It was around an 8 RPE probably, and would've been lower if I hadn't had to exert the extra energy on that first rep. The idea is to add reps each week as this Anchor cycle goes on, so next week my goal will be 4, and then 5 the following week. I can certainly do more reps than that depending upon how I feel.
I definitely need to get out of my head and just do the damn lift. And yeah, good call on the bracing. It wasn't great. That's another thing I was working on in my follow up sets at the end of the workout...refining my walkout and breathing pattern.
Thanks for the feedback. :)
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[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[B]Weight [/B](Pounds) ====== 163.6
[B]Sleep [/B](Hours) ======== 6
[B]Energy [/B](1-10) ======== 7.5
[B]Workout Time[/B] (Minutes) = 55
[U]Primary Lift:[/U] Rep PR Attempt
[B]Bench[/B]
45 x 5 / 95 x 5 / 115 x 3 / 135 x 1 (Warmups)
145 x 6 ([B]Rep PR[/B])
Warmup sets felt pretty good. I was unstable on the top set though, and it definitely impacted it. I actually hit the hooks on the last rep. Still managed to get a PR though. I have no doubt I can increase it over the next couple of weeks, provided I get setup correctly.
[youtube]v6oIuiY8TrE[/youtube]
[U]Supplementary Lift:[/U] First Set Last
[B]Deadlift[/B]
135 x 3 / 185 x 3 (Warmups)
208 x 5/5/5/5/5
Focused on retracting my shoulder blades and getting my weight back more. I felt it much more in my glutes today, which I'm sure is a good sign. It still felt a little off though. No video today since I was in a bit of a rush.
[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
40's x 7/7/7
[B]Lat Pulldown[/B]
115 x 8
130 x 8
100 x 16
[B]Leg Raise[/B]
BW x 30/30/30
[B]Comments:[/B]
Nothing really of note today that I haven't already mentioned. I bought some deadlift should and socks online. I'm kind of tired of cutting open my legs, lol. I've been deadlifting without shoes for quite a while now, so I'm curious to see how it feels with shoes made specifically for deadlifting. Press day will be next, probably tomorrow since it's supposed to be significantly warmer on Wednesday, and I have things I need to take care of outside that I'd rather do on a warmer day. I'm honestly not expecting to get anywhere near a Rep PR on Press. I had a freaky good day when I set my current PR that I've never come close to replicating. I'll try take it to around a 9 RPE, and then see if I can improve upon it in the following weeks.
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[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 162.6
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 60
[U]Primary Lift:[/U] Rep PR Attempt
[B]Press[/B]
45 x 5 / 65 x 3 / 80 x 2 (Warmups)
90 x 8 ([B]Rep PR[/B])
Well, that was unexpected. I didn't think I had any chance of matching my existing PR. I managed to do it with the final rep around an 8-8.5 RPE. I didn't get video today because I was so focused on what I was doing that I totally forgot to record it. Everything was really solid though.
[U]Supplementary Lift:[/U] First Set Last
[B]Squat[/B]
45 x 7 / 85 x 5 / 115 x 5 (Warmups)
130 x 5
Much improved today. I tightened up my walkout, had better breathing and bracing. Widened my knees more on the descent, and went a little deeper. These changes resulted in my upper body being more vertical. If felt pretty good. It's hard for me to know how well it will hold up at higher weights though, since it was pretty light today.
[youtube]P9hZ-vDOcGk[/youtube]
[U]Accessory Lifts[/U]
[B]Dip[/B]
BW+10 x 7/7/7
This was easier than the 3 sets of 6 last week. Making pretty steady progress.
[B]Face Pull[/B]
32.5 x 15/15/15
[B]Hanging Leg Raise[/B]
BW x 10/10/10
[B]Comments:[/B]
My energy level wasn't super high today, but my muscles felt really fresh. Had a very good workout all around, never really getting close to failure on anything. Deadlift day tomorrow. I received my new shoes and socks already today, so I'll get a chance to try them out. Should be fun.
Deadlift Shoes - [url]https://www.maxbarbell.com/collections/featured-products/products/sabo-deadlift-2017-lifting-shoes[/url]
Deadlift Socks - [url]https://www.maxbarbell.com/collections/apparel/products/the-deadlift-block-moxy-deadlift-socks[/url]
[url]https://www.maxbarbell.com/collections/apparel/products/the-vektr-moxy-deadlift-socks[/url]
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[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 162.6
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 60
[U]Primary Lift: Rep PR Attempt[/U]
[B]Deadlift[/B]
95 x 5 / 135 x 5 / 185 x 3 / 235 x 3 / 290 x 1 (Warmups)
290 x 6 ([B]Rep PR[/B])
Love the new shoes. It feels virtually the same as deadlifting without shoes on, but with improved support and grip. The socks were definitely the most impactful though. I was able to pull the bar tight without worrying about shredding my shins. The lift was so-so today. I've made good improvements on keeping my weight back, and moving my back and legs in unison (instead of straightening my legs first). I'm still lacking upper back strength though - it seems to be my weakest point on this lift right now. I'm not able to keep my shoulder blades properly retracted, and as a result my back starts rounding over. I didn't have any problem getting the weight up today, but the way in which I did it wasn't great. I really don't like the position of my back on the final rep in particular. I may need to add in Pendlay Rows, Chest Supported Rows, or something else that really targets the upper back well.
[youtube]k1eOluNJp6M[/youtube]
[U]Supplementary Lift: First Set Last[/U]
[B]Bench[/B]
45 x 5 / 85 x 5 (Warmups)
100 x 5/5/5/5/5
Wasn't really feeling good at the beginning, but I got it dialed in pretty well for the last couple of sets. I struggle with my form a little more when I don't have much weight on the bar, because my shoulder/upper back are less stable, sometime sliding during the course of a set. Everything feels tighter with more weight on the bar. Bench is still feeling pretty good overall though.
[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
55's x 6/6/6
[B]T-Bar Row[/B]
125 x 6/6/6
[B]Hanging Leg Raise[/B]
BW x 10/10/12
[B]Comments:[/B]
I ended up hitting my goal on all the main lifts this week, which means Rep PR's on all of the lifts. I'm pumped to see if I can improve on them over the next two weeks. It's encouraging knowing that the sub-maximal work I've been doing the last few months is working. Now I know that I can repeat this type of cycle again and probably see some pretty good results.
Not sure when I'll be lifting again. Possibly not until Monday. I'll be starting out with Squats again, which should be interesting.
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[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== ?? Haven't weight myself in a few days
Sleep (Hours) ======== 8.5
Energy (1-10) ======== 7.5
Workout Time (Minutes) = 55
[U]Primary Lift:[/U] Rep PR Attempt
[B]Squat[/B]
45 x 3/5/6 / 95 x 5 / 135 x 5 / 155 x 2 / 175 x 1 (Warmups)
185 x 4 ([B]Rep PR[/B])
Much better today. Far from perfect though. On reps 3 and 4 I struggled part way up. Typically, I probably would've stopped after the 3rd rep. Interesting that the 4th rep was better than the 3rd. Makes me wonder how many reps I've been leaving in the tank. I may have still had a couple more in me today.
[youtube]Fz_KTH1_Ae8[/youtube]
[U]Supplementary Lift:[/U] First Set Last
[B]Press[/B]
45 x 5 (WU)
65 x 5/5/5/5/5
This lift has been feeling much better the last few times. I finally figured out the right way to do them I think. I was standing to vertical before. Now I'm leaning my upper body back a little more at the beginning of the lift, so that the bar is more over my center of gravity.
[U]Accessory Lifts[/U]
[B]Pushup[/B]
BW x 30/30
[B]Pendlay Row[/B]
95 x 10/10
[B]Back Raise[/B]
95 x 10/10
I definitely need to do these more often. This was the first time I've actually done them with a barbell, and the difference was enormous compared to doing them holding plates to my chest, or holding a dumbbell. I feel like these should help a ton on locking out deadlifts.
[B]Comments:[/B]
Very good day today. Next will be Bench, trying to improve on my PR from last week.
-
[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight[/B] (Pounds) ====== 164
[B]Sleep [/B](Hours) ======== 6.5
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 55
[U]Primary Lift:[/U] Rep PR Attempt
[B]Bench[/B]
45 x 4 / 95 x 5 / 125 x 3 / 135 x 2 (Warmups)
145 x 7 ([B]Rep PR[/B])
I'm really happy to hit the PR today. I wasn't sure if I could. I'm looking forward to next week now. It felt like I might've had 1 more rep in me today, so we'll see if that holds true next week. I'm noticing that I can push myself a little closer to my limits now that my mechanics have improved. It used to be that as soon as I experienced any resistance on a rep I would stop, because I could feel my form breaking down, and shoulders, elbows, or wrists getting out of position, and I felt like I'd hurt myself if I kept going. I don't feel that way anymore. I'm able to keep my form mostly in-tact even as I approach failure. My shoulders slid a bit on the 5th rep today, but I was able to hold everything else tight enough to get the final 2 reps in.
[youtube]x3-sTPIl-nA[/youtube]
[U]Supplementary Lift:[/U] First Set Last
[B]Deadlift[/B]
95 x 5 / 135 x 3 / 185 x 2 (Warmups)
190 x 5/5/5/5/5
Really good today. I kind of wish I would've recorded it so I could review it, but I was so focused on what I was doing that I forgot. This was the first time I can ever recall having a 'snap' at the end of the movement. Don't know how else to describe it. I felt like I was finally keeping my weight back properly, and thrusting my hips/glutes through properly. I can definitely tell that upper back strength is holding me back. This weight feels really light to me, but I was still straining to keep my upper back tight so that it didn't roll over. It'll be interesting to see how well my technique holds up with more weight on the bar. Regardless though, I feel like I made a breakthrough today.
[U]Accessory Lifts[/U]
[B]Military Press[/B]
85 x 5/5
[B]Overhead Press[/B]
45 x 10/10
[B]Pullup[/B]
BW x 6/6/6/6
[B]Hanging Leg Raise[/B]
BW x 8/8/8/8
[B]Comments:[/B]
Another solid session. I'll have an off day tomorrow, and then try to set a new PR on Overhead Press on Thursday. I'm feeling really confident about how things are going in the gym.
Diet, on the other hand, not so much. I've honestly just been pretty undisciplined lately, and it's showing in my results. I've put about 2 pounds back on. Not a real big deal, but I'm just disappointed in myself. I haven't been able to stick to a strict diet long enough to get to where I want to be. Regardless of how little margin of error I have, I feel like I should be able to do better than I have been. Oh well...no point in feeling sorry for myself when it's my own doing. I just need to keep working at it.
-
[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 162.8
[B]Sleep [/B](Hours) ======== 6
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 60
[U]Primary Lift:[/U] Rep PR Attempt
[B]Press[/B]
45 x 5/5 / 70 x 3 (Warmups)
90 x 8
Tied my Rep PR from last week. I could tell right from the first warmup set that something was off today. I still nearly set a new PR. I got the 9th rep about halfway up, and then couldn't finish it. It was probably the hardest I've ever grinded on a rep. It was stuck at the halfway point for at least 5 seconds. Finally, my body started shaking too much and I had to give it up. I'm hoping it doesn't effect my upcoming workouts. My back is pretty fatigued right now. On a good day I think I can definitely hit 9 or 10 reps at this weight. We'll see what next week brings. Didn't even think to take video today for some reason, unfortunately.
[U]Supplementary Lift:[/U] First Set Last
[B]Squat[/B]
45 x 5 / 95 x 5 / 105 x 5 (Warmups)
120 x 5/5/5/5/5
Tried squatting with my new deadlift shoes today just to see how it felt, because my squat shoes are probably 1 size too small, and get a little uncomfortable. It was a bad idea - didn't feel right at all. I'll be switching back to my squat shoes. I managed to get through all the reps without any issues. It just felt odd and off balance slightly.
[U]Accessory Lifts[/U]
[B]Dip[/B]
BW+10 x 8/8/8
[B]Face Pull[/B]
37.5 x 15/15/15
[B]Farmers Walk[/B]
120 x 90/100/90
[B]Comments:[/B]
This was my first poor workout in a while. It's probably because I've been short of sleep every night this week.
Tomorrow is another day. Deadlift day, as a matter of fact. We'll see if I can replicate the feeling I had on that lift that I had a couple of days ago.
-
[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 161.8
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 55
[U]Primary Lift:[/U] Rep PR Attempt
[B]Deadlift[/B]
95 x 5 / 135 x 5 / 185 x 3 / 235 x 2 (Warmups)
290 x 7 ([B]Rep PR[/B])
Happy with the PR. Not so happy with the form. Even through the warmup it didn't feel like it did last time. Maybe I was just rushing...I don't know. Anyway, it was slightly better than the PR set last week. The quest for perfection continues...
[youtube]uhdjM2_Xd2Y[/youtube]
[U]Supplementary Lift:[/U] First Set Last
[B]Bench[/B]
45 x 5 / 65 x 5 (Warmups)
95 x 5/5/5/5/5
My shoulders are still sliding in the bench. Other than that, everything was good today. I'm working on getting a little more arch in my back, and using more leg drive. It felt good today.
[youtube]ee_MMoeMVUo[/youtube]
[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
55's x 7/7/7
[B]T-Bar Row[/B]
125 x 7/7/7
[B]Single Leg Curl[/B]
85 x 7/7/7
[B]Comments:[/B]
I'll probably try to fit in a workout over the weekend so I don't have to lift 4 days in a row to get all my session in for this next week. I'll see what I feel like tomorrow. May need a rest day before doing squats. This next week will be the last of this anchor cycle. One more shot at PR's on all the lifts. I'll be pushing myself. Next will be a deload week.
-
[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 163.0
[B]Sleep [/B](Hours) ======== 8.5
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 55
[U]Primary Lift:[/U] Rep PR Attempt
[B]Squat[/B]
45 x 10 / 95 x 5 / 115 x 3 / 135 x 3 / 155 x 2 / 175 x 1 (Warmups)
185 x 5 ([B]Rep PR[/B])
Success! Hit squat PR's on all 3 weeks of this anchor cycle. I did not think I'd make it today. I wasn't feeling very good in the warmups. I almost dropped the weight down to continue loosening up after the set at 155, but didn't want to fatigue myself too much. The rep at 175 felt great. Final set was kind of weird. I leaned forward too much on a couple of reps. The 5th rep was probably the best, going up pretty smoothly. I may have been able to do a couple more, or I may have failed the next rep. Still have work to do on this lift, because my balance seems to make or break me right now. I need to get that dialed in. Nonetheless, I'm very happy with the direction it's going.
[youtube]vzjjG4kzKfU[/youtube]
[U]Supplementary Lift:[/U] First Set Last
[B]Press[/B]
45 x 5 (WU)
70 x 5/5/5/5/5
[youtube]2o9zNoyigOY[/youtube]
[U]Accessory Lifts[/U]
[B]Pushup[/B]
BW+15 x 15/15/15
[B]Face Pull[/B]
37.5 x 15/15/15
[B]Back Raise[/B]
95 x 10/10/10
[B]Box Squat[/B]
45 x 5
95 x 5
115 x 7
I came across a video from EliteFTS from a seminar, where they were explaining the benefit of Box Squats. I never fully grasped their purpose to this point, so I've never put them in my programming. I definitely want to add them in now, though I'm not sure exactly how to do that. I did some today just as a trial run to test out the setup and movement. Did them with a pretty wide stance, and they felt really good. I could tell they were working my glutes, and muscles around my hips, since they were burning pretty good by the time I was done. I'm not totally sure if I did them correctly, but it's a starting point.
[youtube]939SQGBuUv0[/youtube]
[B]Comments:[/B]
Good start to the final week of this Anchor Cycle. I'll be taking either tomorrow or Tuesday off, but I'm not sure which yet. Bench day will be next, going for 8 reps at 145 pounds.
-
Nice progress all round, Ive vmbeen subbed in for ages, just barely keeping up with my own log.
Form looks to be improving too. Especially on your pressing exercises.
Box squats are really good for removing the stretch shortening cycle of the hamstrings and glutes, means when you come back up its slightly tougher than without the box. Great for building explosiveness out of the hole and learning to sit back and create tension in the hamstrings.
That wider stance looks alot more natural for you, easy to see good hip activation as you come off the box compared to your normal squat with a narrow stance.
I have noticed one thing on your normal squats.... you explode out of the bottom then hit a midway sticking point, I actually think this might be due to lack of hamstring/glute activation, which comes down to foot width. At narrower than shoulder width you are forcing the quads to do alot of work rather than working in unison with your posterior chain.
Its easy to see when you compare the speed and smoothness of your box squat reps.
Box squats are a great way to improve your posterior chain activation in the squat and also help you get used to using a wider stance with lighter weights.
Keep the progress going.
-
[QUOTE=MynameisGregg;1563882121]Nice progress all round, Ive vmbeen subbed in for ages, just barely keeping up with my own log.
Form looks to be improving too. Especially on your pressing exercises.
Box squats are really good for removing the stretch shortening cycle of the hamstrings and glutes, means when you come back up its slightly tougher than without the box. Great for building explosiveness out of the hole and learning to sit back and create tension in the hamstrings.
That wider stance looks alot more natural for you, easy to see good hip activation as you come off the box compared to your normal squat with a narrow stance.
I have noticed one thing on your normal squats.... you explode out of the bottom then hit a midway sticking point, I actually think this might be due to lack of hamstring/glute activation, which comes down to foot width. At narrower than shoulder width you are forcing the quads to do alot of work rather than working in unison with your posterior chain.
Its easy to see when you compare the speed and smoothness of your box squat reps.
Box squats are a great way to improve your posterior chain activation in the squat and also help you get used to using a wider stance with lighter weights.
Keep the progress going.[/QUOTE]
I'm in the same situation as far as following everyone's progress. I've been popping in to check yours out every week or two, but barely have time to even post up my own logs usually. So thanks for stopping in and leaving some advice. It means a lot.
Everything you stated makes total sense, and yeah...that's exactly why I decided I wanted to add in the box squats. I'm pretty explosive out of the hole with a narrower stance, and that allows me to do the reps with some 'snap' at lower weights, much like what you saw with the box squats. But like you said, I struggle at the halfway point as soon as it gets a little heavier. It's pretty much the opposite with a wider stance. I struggle out of the hole a lot, but can finish relatively easily if I get it about a third of the way up (this is one of those sentences that could get me in some trouble if it were taken out of context, lol). I'll definitely keep working those box squats, and eventually try to transfer some of that over to my normal squats. It definitely feels more natural to me with a wider stance. I'm just weak as ****.
-
[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 164.8
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7.5
[B]Workout Time[/B] (Minutes) = 60
[U]Primary Lift:[/U] Rep PR Attempt
[B]Bench[/B]
45 x 5 / 95 x 5 / 115 x 3 / 135 x 2 (Warmups)
145 x 7 ([B]Rep PR[/B])
Just barely hit the PR. My setup was off on the top set again. I had it locked in on the set at 135, and would've hit the 8 reps much easier if I had the setup right. I think I figured out what I've been wrong though, so I have an idea of how to fix it now. We'll see over the next couple of weeks. Anyway, I'm extremely happy to have hit PRs on all 3 weeks on this lift.
[youtube]FMs91kQQEz0[/youtube]
[U]Supplementary Lift:[/U] First Set Last
[B]Deadlift[/B]
95 x 5 / 135 x 5 / 185 x 3 (Warmups)
220 x 5/5/5/5/5
You can see a little more of the explosiveness I talked about last week. I noticed some unnecessary movement still though. I should be able to make some more improvements as I cut down on that.
[youtube]9Weu6N8ItNA[/youtube]
[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
40's x 8/8/8
[B]Chinup[/B]
BW x 10/10/9
[B]Leg Raise[/B]
BW x 20/20
[B]Comments:[/B]
Felt really good today. Had a high energy level throughout, and finished all the sets easily, aside from the PR set on bench. I'll probably be back for another session tomorrow, going for a new PR on Overhead Press.
The scale is going the wrong way again a little bit, but I'm not too bothered by it. Ended up going out a couple of times. Went to Red Lobster yesterday evening for a birthday celebration. I ordered the Endless Shrimp, and didn't even finish the initial serving. Still gained almost 2 pounds, lol. I should be able to get the scale going back the right direction the rest of this week.
-
[QUOTE=CW47;1563886051]I'm in the same situation as far as following everyone's progress. I've been popping in to check yours out every week or two, but barely have time to even post up my own logs usually. So thanks for stopping in and leaving some advice. It means a lot.
Everything you stated makes total sense, and yeah...that's exactly why I decided I wanted to add in the box squats. I'm pretty explosive out of the hole with a narrower stance, and that allows me to do the reps with some 'snap' at lower weights, much like what you saw with the box squats. But like you said, I struggle at the halfway point as soon as it gets a little heavier. It's pretty much the opposite with a wider stance. I struggle out of the hole a lot, but can finish relatively easily if I get it about a third of the way up (this is one of those sentences that could get me in some trouble if it were taken out of context, lol). I'll definitely keep working those box squats, and eventually try to transfer some of that over to my normal squats. It definitely feels more natural to me with a wider stance. I'm just weak as ****.[/QUOTE]
That did make me giggle a bit. Once you get everything firing properly your squat will rocket up. Takes a bit of time to learn a new pattern, best thing is to do loads of warmup sets to increase repetition with good form.
-
[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 164.8
[B]Sleep [/B](Hours) ======== 6
[B]Energy [/B](1-10) ======== 7
[B]Workout Time[/B] (Minutes) = 60
[U]Primary Lift:[/U] Rep PR Attempt
[B]Press[/B]
45 x 6 / 65 x 3 / 80 x 2 (Warmups)
90 x 10 ([B]Rep PR[/B])
Well I'll be damned... I guess this makes up for not setting a new PR last week. I beat my previous mark by 2 reps. I figured out why it wasn't feeling right last week, and fixed it. Focused mostly on keeping my upper back tight, and that made all the difference.
[youtube]S_6CnY1hTMo[/youtube]
[U]Supplementary Lift:[/U] First Set Last
[B]Squat[/B]
45 x 6 / 85 x 5 / 115 x 3 (Warmups)
140 x 5/5/5/5/5
Widened my stance a little bit. I started out too wide, and made some adjustments on each set. It didn't feel great today. I realized in the middle of one of my set that what's causing my balance to get off is that I'm losing tension in my lower back. My upper back generally stays tight, but I relax my lower back. As a result, it flexes at the transition point as I start going back up, and throws off my balance. When I focused on keeping it tight, I saw some obvious improvement. That will be something for me to continue focusing on until it becomes second nature.
[youtube]hgnQVrsQQd4[/youtube]
[U]Accessory Lifts[/U]
[B]Dip[/B]
BW+10 x 9/9/9
I'll increase the weight next time, and shoot for 6 reps
[B]Face Pull[/B]
37.5 x 16/16/16
Going to continue adding reps each week
[B]Farmers Walk[/B]
120 x 100/100/100
[B]Comments:[/B]
I'm pumped about the Press PR. It really didn't matter what happened after that...nothing could've ruined this workout for me. I've really found my groove on that lift. I'm continuing to make steady progress on all of my accessory lifts. I'll have a rest day tomorrow, and then go for a PR on the Deadlift on Friday.
-
[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight[/B] (Pounds) ====== 163.8
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7.5
[B]Workout Time[/B] (Minutes) = 60
[U]Primary Lift:[/U] Rep PR Attempt
[B]Deadlift[/B]
95 x 3 / 135 x 5 / 185 x 4 / 235 x 2 (Warmups)
290 x 8 ([B]Rep PR[/B])
Pretty much a carbon copy of last week. Happy with the PR, but the form is not great. I've made improvements in some areas, but need to keep building strength throughout my back to get rid of the lower back rounding. I was having trouble gripping the bar today for some reason, which is why I reset after to first few reps.
[youtube]_W2K0B_75mA[/youtube]
[U]Supplementary Lift:[/U] First Set Last
[B]Bench[/B]
45 x 5 / 95 x 5 (Warmups)
115 x 5/5/5/5/5
[youtube]vmao-ucWFzU[/youtube]
[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
55's x 8/8/8
[B]T-Bar Row[/B]
125 x 8/8/8
[B]Box Squat[/B]
45 x 5 / 95 x 5 / 115 x 5 (Warmups)
135 x 5/5/5
These felt better today. I was focusing on keeping my back vertical, initiating the lift with my back. That seemed to help me move everything in the right way.
[youtube]cSlxB-64H5g[/youtube]
[B]Comments:[/B]
This marks the end of my Anchor cycle. It was a great success, with lots of PR's. I have absolutely no complaints about it. I outperformed my expectations.
I'll be back in the gym on Monday, doing a deload week. After that, I'll do two more leader cycles (3 weeks apiece).
-
[B][U]Portals 5x5/3/1 - Deload[/U][/B]
[B]Weight [/B](Pounds) ====== 163.2
[B]Sleep [/B](Hours) ======== 7.5
[B]Energy [/B](1-10) ======== 8
[B]Workout Time[/B] (Minutes) = 75
[U]Primary Lift:[/U]
[B]Squat[/B]
45 x 10 / 95 x 5 / 115 x 3 (Warmups)
130 x 5
150 x 5
165 x 5
185 x 1
205 x 1 [B]PR[/B]
Taking a different approach on my deload week since I'll be traveling for work next week, and I'm not sure what kind of gym access or time I'll have. I'm going to attempt PR's on the primary lifts. I hit it easier than expected today. I almost went for a second rep, but there was really no need. I accomplished what I wanted to.
[youtube]1rAHHp0gUlI[/youtube]
[U]Accessory Lifts[/U]
[B]Incline Bench Press[/B]
45 x 5
85 x 5
115 x 6/6/6
[B]Seated Cable Row[/B]
115 x 10
130 x 10
145 x 9
[B]Back Raise[/B]
95 x 10
115 x 10/8
[B]Single Leg Curl[/B]
85 x 8/8/8
[B]Comments:[/B]
Not really sure why it took me longer than normal to finish today. Anyway, a PR day is a good day. :)
Tomorrow will be Bench day. My current PR is 160x2, so I'll be trying to hit at least 165.
-
[B][U]Portals 5x5/3/1 - Deload[/U][/B]
[B]Weight [/B](Pounds) ====== 162.6
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 8
[B]Workout Time [/B](Minutes) = 70
[U]Primary Lift[/U]
[B]Bench[/B]
45 x 5 / 85 x 5 (Warmups)
100 x 5
115 x 5
130 x 5
145 x 1
155 x 1
165 x 1 [B]PR[/B]
Hit the PR pretty easily. Probably around an 8-8.5 RPE. Form was solid.
[youtube]4nvA5MfNi1c[/youtube]
[U]Accessory Lifts[/U]
[B]Pec Deck[/B]
100 x 8/10
70 x 15
[B]Kroc Row[/B]
50 x 20/20/20
[B]Bulgarian Split Squat[/B]
30 x 15/15/15
I freaking hate these, which is probably a good reason for me to do them every now and then. I always feel like I'm going to pass out. Somehow, I lived to tell the tale though. ;)
[B]Hanging Leg Raise[/B]
BW x 10/10/10
[B]Comments:[/B]
I'm trying to work in a bunch of new lifts, or ones I haven't done in a while, this week. It's nice to mix things up. I'm probably about due to add some new stuff in for a full cycle, so this is a good time to experiment and see what I want to incorporate into my next Leader Cycle.
I'll take a rest day tomorrow, and then do Press Day on Thursday. I'm doubtful that I'll be able to improve on my PR of 115, but we'll see how it goes. Maybe I'll surprise myself.
-
[B][U]Portals 5x5/3/1 - Anchor[/U][/B]
[B]Weight [/B](Pounds) ====== 162.6
[B]Sleep [/B](Hours) ======== 7
[B]Energy [/B](1-10) ======== 7.5
[B]Workout Time[/B] (Minutes) = 55
[U]Primary Lift:[/U] Rep PR Attempt
[B]Press[/B]
45 x 5 (Warmups)
65 x 5
70 x 5
80 x 5
90 x 1
100 x 1
110 x 1
120 x 0
I knew the PR wasn't gonna happen. I could feel it from the first warmup set. And then I knew for sure once I did the rep at 110. Tried for the PR anyway, because why the hell not. It moved about 3 inches, lol.
[youtube]vAueiygB_40[/youtube]
[U]Accessory Lifts[/U]
[B]Dip[/B]
BW+10 x 10/10
BW+25 x 5
[b]Chest Supported Row[/b]
55 x 112/12/12
[B]Single Leg Curl[/B]
85 x 9/9/9
[B]Comments:[/B]
Deadlift Day tomorrow. My current PR is 340, which I [I]think[/I] I can improve on pretty easily, but we shall see.
-
[B][U]Portals 5x5/3/1 - Deload[/U][/B]
[B]Weight [/B](Pounds) ====== 162.6
[B]Sleep [/B](Hours) ======== 6
[B]Energy [/B](1-10) ======== 6
[B]Workout Time[/B] (Minutes) = 70
[U]Primary Lift:[/U]
[B]Deadlift[/B]
135 x 5 / 185 x 3 / 225 x 2 / 275 x 1 / 315 x 1
350 x 1 [B]PR[/B]
This was an ugly lift. I don't plan to max out on this for quite a long time again, because it looks dangerous for me right now. My grip started to slip just as I was locking it out. I slowed down the video to check, and it looks like I fully locked it out for a moment (you can see this on the video thumbnail also). It wouldn't count at a competition, but I wasn't at a competition. So, it counts, lol.
[youtube]9Lydgn1_0q4[/youtube]
[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
45's x 8
I didn't have much left in me after the deadlifts. After doing 3 sets of 8 with 55's last week, I literally couldn't even budge them today. I did a lighter set, and then moved on to something else.
[B]Tricep Rope Pressdown[/B]
35 x 12/12
[B]T-Bar Row[/B]
125 x 8/8/8
[B]Box Squat[/B]
45 x 5 (WU)
95 x 5/5/5
I had to use a stool that sat just a little lower than the bench I was using previously. It made a big difference. I struggled with 95 pounds
[youtube]rWnkPhEqfS4[/youtube]
[B]Comments:[/B]
This was my final workout of my deload week. As I mentioned already, I'm out of town for work next week. There's a fitness center at the hotel I'm staying at that supposedly has free weight, so hopefully I'll be able to get some workouts in. Not sure what my schedule will be though.
-
Got back from my trip yesterday afternoon. I didn't lift at all since I was typically tied up with conference meetings until after 8pm, at which point I had to try to catch up on my regular work.
I got in a workout today. Did each of the main 4 lifts, working up to a 5-rep top set. Was just hoping to re acclimate my body. Warmup sets not listed below.
[B]Squat:[/B]
175 x 5
[B]Bench:[/B]
145 x 5
[B]Press:[/B]
95 x 5
[B]Deadlift:[/B]
295 x 5
[B]Comments:[/B]
The lifts felt pretty good. No video of anything today. I may stop posting video's for a while. It's not super hard to do, but does take some time to record and upload, and I'd rather use that time elsewhere at the moment. I may upload one here and there.
I'll be back to my normal routine beginning on Monday. It's the start of a new leader cycle. I'll be repeating Portal's program again, since I had fantastic results from the first go-around. I'll be looking to cycle some new accessories into my programming. Other than that there won't be much different.
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[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[U]Primary Lift:[/U]
[B]Squat[/B]
135 x 5
150 x 5
170 x 5/2
135 x 5/5/5
Rough start. It felt pretty bad. I stopped part way through my second set at the top weight because it wasn't feeling right. I think I should've deloaded on my squat, especially since I'm coming off a pretty long break. I may just adjust my training max now and move forward with it at the lower level. Not sure yet.
[U]Supplementary Lift:[/U] 3-5 Reps @100% of Training Max
[B]Press[/B]
90x3
[U]Accessory Lifts[/U]
[B]Pec Deck[/B]
85 x 10/10/10
[B]Seated Cable Row[/B]
130 x 10/10
115 x 10
[B]Back Raise[/B]
115 x 10/10
[B]Comments:[/B]
Not a great day. My energy was really low after being short of sleep the last couple of nights. I felt like I needed a day off, but felt motivated to get a workout in since I've been off for so long. It wasn't a total loss by any means, but definitely wasn't the most productive session. I'll try to get some good rest tonight, and be back at it again tomorrow.
As a note, along with cutting out things like weight and sleep that I usually list at the beginning of my post, I'm also going to be leaving out warmup sets. I need to reduce the amount of time it's taking me to post my workouts for now, though there may be some days where I'll give more detail depending upon what I have going on.
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Read the intro and skipped through some posts..
Perseverance is key, good luck with the flywheel effect.
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[QUOTE=DrunkenMoron;1565569251]Read the intro and skipped through some posts..
Perseverance is key, good luck with the flywheel effect.[/QUOTE]
Thanks man. I'm keeping at it. ;)
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Yesterdays workout:
[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[U]Primary Lift[/U]
[B]Bench[/B]
105 x 5
120 x 5
135 x 5/5/5/5/5
[youtube]-UnSRZay1Qk[/youtube]
[U]Supplementary Lift:[/U] 3-5 Reps @100% of Training Max
[B]Deadlift[/B]
300 x 3
I'm able to control this weight pretty well now. Form stayed good on all 3 reps.
[U]Accessory Lifts[/U]
[B]DB Shoulder Press[/B]
40's x 6
Didn't feel good at all. I think I need a break from this exercise.
[B]Tricep Rope Pushdown[/B]
37.5 x 10
35 x 12/10
[B]Chin Up[/B]
25 x 5/3
BW x 5/5/3
[B]Hanging Leg Raise[/B]
BW x 8/8
[B]Comments:[/B]
I had a rough week. Felt exhausted all week, so I skipped working out on several days. Energy was a bit better. My work capacity dropped noticeably after only a couple of workouts over the last 2.5 weeks. Need to work my way back into it.
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[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[U]Primary Lift[/U]
[B]Press[/B]
65 x 5
70 x 5
80 x 5/5/5/5/5
Felt good today. I worked through these sets pretty quickly, and still had plenty left in the tank.
[U]Supplementary Lift:[/U] 3-5 Reps @100% of Training Max
[B]Squat[/B]
170 x 3
Did a LOT of warmup work to loosen up my joints. It felt much better than my last squat session, but still not great.
[U]Accessory Lifts[/U]
[B]Dip[/B]
BW+25 x 5
BW x 10
[B]Face Pull[/B]
35 x 20/20
[B]Comments:[/B]
Pretty solid effort today. Ran out of gas a bit at the end.
I'll be off for the next couple of days. I should be able to lift on Wednesday, if nothing changes.
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Portals 5x5/3/1 - Leader
[U]Primary Lift:[/U]
[B]Deadlift[/B]
250 x 5/5/5/5/5
[U]Supplementary Lift:[/U] 3-5 Reps @100% of Training Max
[B]Bench Press[/B]
150 x 3
[U]Accessory Lifts[/U]
[B]DB Incline Press[/B]
40's x 12
[B]Chest Supported Row[/B]
55 x 10/10
[B]Comments:[/B]
Was in a rush today. I didn't really have time to workout, but it's been 4 days since my last one, and going to be several more before I'll be able to lift again.
It's been a rough couple of weeks. Just extremely busy between family and work obligations. I'm hoping I can get back to normal next week.
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[B][U]Portals 5x5/3/1 - Leader[/U][/B]
[U]Primary Lift:[/U]
[B]Squat[/B]
110 x 5
130 x 5
145 x 5/5/5/5/5
Finally felt comfortable on the very last set. Better late than never.
[U]Supplementary Lift:[/U] 3-5 Reps @100% of Training Max
[B]Press[/B]
90x4
[U]Accessory Lifts[/U]
[B]Pec Deck[/B]
85 x 11/11/11
[B]Seated Cable Row[/B]
115 x 11/11/11
[B]Back Raise[/B]
115 x 10/10/10
These are killer. My hamstrings and lower back were totally exhausted. Didn't think I was going to hit the last few reps.
[B]Comments:[/B]
This workout destroyed me. Amazing how out of shape I can get in a few weeks time. I think I should be back to a mostly normal schedule for a while now. Hopefully I won't be too sore tomorrow. Speaking of tomorrow, it will be Bench day.
-
[B][U]Update & Current Status[/U][/B]
It's been a while. I've continued lifting pretty regularly all along. Just didn't have time to log my progress here. I did have a bit of a break thanks to the recent world happenings, and am getting back into the swing of things again over the last couple of weeks. Like many others, I've started putting together a home gym. I've gathered much of what I want over the last 2-3 months, but still need a few things. The major items I'm waiting on at the moment are the flooring and the rack. For the flooring, I ordered a 6x8 Oly Platform. I'm only waiting on the shorter legs of the frame. I have the rubber mats for the outer edges, and will be adding some wood in the center on my own. I'm waiting until I get the frame fully constructed and rubber mats installed so that I can get exact measurements of what I need for the wood. Hoping those last pieces will arrive soon, but have not received an ETA as of yet. I ordered a Body Solid half rack about 6 weeks ago. It was supposed to arrive in 2-4 weeks, but that didn't happen, lol. Talked to them last week and they were expecting it to be available for pick up by the end of this week, so we'll see.
In the meantime, I've been doing what I can with what I have. I have enough weights for the moment, an olympic bar, and hex bar, T-bar attachment, plenty of bands, chains, boards, and various other accessory items.
To work back into things I've been doing a very basic workout. 4 lifts per workout, doing 6x6 on each, except for a couple that are either timed or have higher rep goals because of the limitations I'm working with. I started out relatively light, doing workouts every day without rest for the first 2 cycles. After that I moved to 2 days on, 1 day of rest. I'm now finding myself unable to recover (mostly from what's proven to be too much lower back work), and I've moved to a lift, lift, rest, lift, lift, rest, rest cycle. This is what I intend to stay on for the foreseeable future.
_________________________________________________________________________________________
[B][U]Programming Plans[/U][/B]
Soo....that's where I'm at right now. I'm using this post to give an overview of what I'm planning moving forward though...
I've found that despite lifting regularly for nearly 4 years now, my progress has been really poor. There are potentially many reasons for this - diet, sleep, stress, not pushing myself enough. At the moment I have at least 3 of those in a really good place. The only questionable one is diet, which is not bad, but not really on point either. When I look at the programs I've run, they've all been relatively similar, and have resulted in similar results (surprise, surprise, lol). I've found myself consistently building up my lifts to a certain point and then having to reset. While I've been making some progress, it's painfully slow. I might hit a PR by a few pounds or by a rep, be unable to progress any further and reset my max. I then spend another 2 months building up to a max, hit a PR by a couple of pounds or a rep, and repeat the same process. While this would probably be fine if I was an advanced lifter, my lifts freaking suck. My best squat is like 210, and my best bench is basically my bodyweight. Now for some perspective, it's never been my goal to be super strong - my goal has always been on general health and well being. But it's getting to the point that the lack of progress is causing frustration, and has impacted my level of enthusiasm. I need to try something different, even just for the sake of novelty to keep my head in the game.
So, I'm going to attempt [B]Westside/Conjugate[/B] training. I've done a fair bit of investigation into it, and feel like I have a solid enough grasp to give it a go. Again, I'm not an advanced lifter. I don't expect this to get me to a 600lb bench. I know that I don't have the expertise or experience to be always making the correct decisions on which exercises to focus on at a given time. This should not be used by anyone as evidence that this type of program works or doesn't. If anyone decides to give it a go, I recommend VERY STRONGLY that you learn as much as you possibly can about it before attempting it. It's a program that's designed to work for a very specific category of lifter (of which I'm clearly not a part), and it's probably a really bad idea to try it if you don't fall in that category. But I have nothing to lose, and so I'm going to give it a try. And even if I don't make any progress at all from a numbers perspective, I feel like I'll then be able to transition to a different type of training with a fresh outlook, and a much wider range of experience. I have my programming already written for the first 3 months, and will begin as soon as I have my flooring and rack ready to go.
[B][U]Links[/U][/B]
For those interested in learning more, here are some of the links I found most useful in constructing my programming:
- [url]https://www.syattfitness.com/westside-barbell/the-westside-barbell-conjugate-method-a-users-guide/[/url]
- [url]https://www.syattfitness.com/westside-barbell/the-westside-barbell-conjugate-method-a-guide-to-variation/[/url]
- [url]https://www.syattfitness.com/westside-barbell/the-westside-barbell-conjugate-method-a-guide-to-accessory-work/[/url]
- [url]https://www.westside-barbell.com/blogs/may-2017-articles/conjugate-raw[/url]
- [url]https://www.westside-barbell.com/blogs/march-2017-articles/westside-for-raw-lifters-part-2[/url]
- [url]https://www.elitefts.com/education/16-week-conjugate-periodization-program-for-novice-powerlifters/[/url]
- [url]https://www.andybaker.com/a-simple-complete-guide-to-conjugate-westside-training/#:~:text=Conjugate%20training%20is%20simply%20a,on%20the%20Dynamic%20Effort%20Day[/url].
- [url]https://forum.bodybuilding.com/showthread.php?t=122954351[/url]
- [url]https://www.lift.net/2013/03/30/an-advanced-system-for-beginners-westside-barbell-method/[/url]
- [url]https://www.elitefts.com/wp/wp-content/uploads/2018/10/EFS-basic-training-2-copy.pdf[/url]
- [url]https://www.youtube.com/playlist?list=PL85EA8F8B25F46FF6[/url]
And I always like to consider opposing opinions whenever I'm planning to try a particular program. This video is definitely worth watching:
[youtube]1d03a0NmGtY[/youtube]
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[U]July 14, 2020[/U]
[B]Sumo Deadlift:[/B] 185 - 6x6
I've been focusing on Sumo rather than conventional deads for over a year now, to help build up my hip and hamstring weakness. After my couple of month break, I did sumo for the first time about 3 weeks ago. I put the weight at 185, thinking it would be a light weight to ease back into things. I didn't hit more than 4 reps in any of the 6 sets. Today was the first time I'd done it since then, and it was a totally different story. I made the 6x6 hardly even breaking a sweat, which is obviously encouraging. I took video from the side since I haven't done that in a very long time, and was relatively happy with what I saw. Was going to post it up, but I can't get it to download on my computer at the moment.
[B]Hack Squat:[/B] 95 - 6x6
First time doing this in a very long time. It took me a few sets to get comfortable with stance and grip width, but it felt pretty darn good.
[B]Landmine Squat:[/B] 25 - 6x6
First time doing this ever. Again, it took me several sets to figure out where to stand relative to the bar. This isn't going to be a lift that'll be done with a lot of weight, but it's a nice change up, and should help with working on squat depth.
[B]Decline Crunch:[/B] 35 - 6x6
This is pretty light for 6 reps. Without dumbbells I don't really have a great way to add enough weight to make it difficult at 6 reps, so I'll probably need to increase to about 15 rep sets next time.
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[U]July 15, 2020[/U]
[B]Bench Press: 105 - 6x6[/B]
Super awkward cleaning this weight to my chest, laying down with it, and the sitting up with it at the end. This is probably as much weight as I can handle until I get my rack. The extra movements took their toll, and I struggled to hit all of the reps. The first rep was the most difficult on each set, since my grip or barbell placement seemed to always be a bit off. Once getting that first rep up and adjust grip as needed, it wasn't too bad.
[img]https://img3.exportersindia.com/product_images/bc-full/dir_22/655558/bench-press-1518693276-3651247.jpg[/img]
[B]T-Bar Row: 60 - 6x6[/B]
Used the narrowest grip possible with my attachment, which is just a bit wider than the close grip attachment that's typically used. The weight moved pretty easily. Now over stressing my lower back was my main concern here, since it's been slow to recover over the last 2 weeks. I can definitely handle a fair amount more weight when fresh.
[img]https://hips.hearstapps.com/vidthumb/brightcove/57894083e694aa370d883507/thumb_1468612741.png?crop=1xw%3A1xh%3Bcenter%2Ctop&resize=480%3A270[/img]
[B]JM Press: 65 - 6x6[/B]
Really struggled with this today. Some of the reps were really poor, and I'll need to either maintain or lower the weight next time I do this.
[img]https://i.ytimg.com/vi/tZzvM72HyZE/hqdefault.jpg[/img]
[B]Dip: Bench Dip - 6x1 / Wall Press - 6x5[/B]
Doing these right after the JM Press, my triceps were done for. I did the first set with the bench and found my self compensating and putting more stress on my shoulders than my triceps. For the subsequent sets, I leaned back against a wall with my feet in front of me, hands against the wall just above my waistline, and pushed my body away from the wall. I'm not sure if this is even recognized as an exercise, or what it might be called, but it did the job.
[img]https://s3.amazonaws.com/images.myfit.ca/cache/images/benchdips_001.gif[/img]
Added some images just to break up the text. I received the final pieces for my platform today, so I'll be working on putting it together over the coming days. Hopefully my rack will arrive this week as expected, and then I can get going full speed ahead. Looking forward to that. :)
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Rest day today. I got my platform frame put together yesterday evening. Today I went and got the wood for it. It's a TIGHT fit, which is good I suppose because nothing will be moving around. I just hope I won't need to take it apart for a very long time because it's going to be a pain. Did a few test deadlifts, and it feels really solid. I was a little worried because I have two 3/4 inch boards stacked on top of each other, and I didn't nail, screw, or glue them together. The upper one is literally just laying on top of the lower one. It must be because everything fits so tightly that there's no give in it at all. If the wood had been a milometer longer or wider, it never would've fit. I'm really happy with it.
Took a picture of it. You can see my weights scattered around, and bands hanging on the left side. I have a bunch of other items that aren't pictured because I moved everything out to put together the platform. I'm pumped to get my rack now. :)
[img]https://i.ibb.co/Nj0z7VB/IMG-2823.jpg[/img]
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[U]July 19, 2020[/U]
Was supposed to lift yesterday but our Air Conditioning went out and it was 96 degrees. AC will probably be out for at least another week, but it's only supposed to be in the mid 80's during the day, and below 70 overnight. It should be bearable.
[B]Landmine Belt Squat: 85 - 6x6[/B]
First time doing this. It took me a few sets to realize that the chain on my belt was marking up the knurling on my bar. I used a towel from that point on. Hopefully no permanent damage. Overall it was a bit awkward, but is a good option to mix things up.
[IMG]https://i.ytimg.com/vi/zIuVCBPgKEU/maxresdefault.jpg[/IMG]
[B]Barbell Hip Thrust: 95 - 6x6[/B]
Also my first time doing these. Again, a bit awkward, but a good movement that I'll definitely be using again in the future.
[IMG]https://upl.stack.com/wp-content/uploads/2014/09/11153252/Andy-Hip-Thrust.gif[/IMG]
[B]Good Morning: 95 - 6x6[/B]
95 Pounds is about the maximum I feel comfortable with right now, since I still need to clean and press the bar over my head to do these until my rack arrives.
[IMG]https://cdn-xi3mbccdkztvoept8hl.netdna-ssl.com/wp-content/uploads/watermarked/Barbell_Good_Morning_M_WorkoutLabs.png[/IMG]
[B]Side Planks: 60 seconds x 3[/B]
Haven't done this exercise in a couple of years. They felt good. Need to mix them in more often.
[IMG]https://www.muscleandfitness.com/wp-content/uploads/2018/09/1109-side-plank-1.jpg?w=1109[/IMG]
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[U]July 21, 2020[/U]
It's been an interesting couple of days. AC is still out. We lost power for half a day, and then the sewer backed up into our basement yesterday. Had a good workout dumping the sewer water into the back yard one bucket at a time, and them hauling out all of the rugs and other things that were submerged and washing them thoroughly. Without water I wasn't able to flush the toilet or use the shower, so I had an unplanned day off. Sewer got fixed today thankfully.
[B]Pullup: Monster Mini - 6x6 / BW - 6x1[/B]
Still had quite a bit in the tank after doing the 6x6 with the monster mini band, so I threw in another bodyweight set and just barely made the 6 reps. I'll change to the mini band next time.
[IMG]https://qph.fs.quoracdn.net/main-qimg-21f546c7ce7e72fc47a5a6f4e4d741a2.webp[/IMG]
[B]Military Press: 75 - 6x6[/B]
Really happy with this. Last time at this weight I only managed 6 reps on the first 3 sets, followed by 4 on the final 3 sets.
[IMG]https://acewebcontent.azureedge.net/exercise-library/large/43-1.jpg[/IMG]
[B]Bent Row: 105 - 6x6[/B]
Haven't done standard Bent Rows in a long time. This was pretty easy, and I'll need to increase the weight a fair amount next time I do them.
[IMG]https://bretcontreras.com/wp-content/uploads/basic-bent-over-row.png[/IMG]
[B]Plate Curl: 35 - 6x6[/B]
These are surprisingly difficult at this weight. They feel pretty darn effective though.
[IMG]https://i.pinimg.com/originals/db/16/eb/db16ebb4f94081f734e6554dd06a875b.png[/IMG]
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[U]July 23, 2020[/U]
[B]Sumo Deadlift: 195 - 6x6[/B]
Felt really good. Focus today was on taking slack out of the bar with my upper back. Went well.
[IMG]https://upl.stack.com/wp-content/uploads/Sumo-Deadlift-STACK-629x419.jpg[/IMG]
[B]Barbell Hack Squat: 105 - 6x6[/B]
Still trying to figure out the best foot and grip width. Felt reasonably comfortable though.
[IMG]https://i.ytimg.com/vi/cSId0_Q9fdM/maxresdefault.jpg[/IMG]
[B]Lunge: 35 - 6x6[/B]
[IMG]https://i.ytimg.com/vi/qzoC5Im3COo/hqdefault.jpg[/IMG]
[B]Decline Crunch: 45 - 6x6[/B]
[IMG]https://www.muscleandfitness.com/wp-content/uploads/2018/10/abs-decline-crunch-1109.jpg?w=1109[/IMG]
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July 24, 2020
[B]Pushup: Light Band - 6x6[/B]
This was much tougher than I expected. Had to really grind out the final reps.
[B]T-Bar Row: 70 lbs - 6x6[/B]
Increased the weight 10 lbs from last time, but this was still way too light. Will need to take another jump up next time.
[B]Close Grip Bench Press: 80 lbs - 6x6[/B]
This is still really light, but I can't increase it much until I get my rack. Video below:
[youtube]wZaeZvblLJQ[/youtube]
[B]Overhead Tricep Extension (Plate): 35 lbs - 6x6[/B]
This was a good weight. Had to strain a fair amount to get through all of the reps.
Also adding in my deadlift video from a couple of weeks ago, since I finally got it on my computer.
This was [B]185 lbs - 6x6[/B]
[youtube]RSSGrrhlXJI[/youtube]
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[U]July 26, 2020[/U]
[B]Front Squat: 95 lbs - 6x6[/B]
Not bad here. I have a tendency to lose focus, and therefore loose tension in my lower body, so that was my focus this time around. I drifted for 1 or 2 reps, but overall was relatively happy with the sets.
[youtube]SHUkddcBaFI[/youtube]
[B]Romanian Deadlift: 225 lbs - 6x6[/B]
For some reason, I really wasn't feeling this in my hamstrings at all. I can't pinpoint what I may have been doing differently than previous times. Of course, it could very well be that I'll wake up with really sore hamstrings tomorrow. I've had that happen before, so we'll see.
[youtube]2-DYrRfWGHA[/youtube]
[B]Good Morning: 95 lbs - 8x6[/B]
Still trying to figure this lift out. I feel a little off balance. I imagine have a rack will help me start out in a more stable position. I didn't feel comfortable increasing the weight without a rack, so I increased from 6 reps per set to 8.
[youtube]LfHigmvJ4aY[/youtube]
[B]Plank: Bodyweight - 1:30 (90 seconds) x 2[/B]
Planks are brutal. Still, this is a good improvement since I was really struggling to hit 1 minute a few weeks ago.
[IMG]https://i.pinimg.com/originals/06/23/e9/0623e9cb39807003a812775c9ec1db15.jpg[/IMG]
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[U]July 27, 2020[/U]
[B]Pullup: Mini Band Assisted - 6x6[/B]
This was close to maxed out. Doubt I could've completed a 7th rep on the final set. Still, I'll try to increase to 7 reps per set next time and see how many sets I can complete.
[B]Seated Military Press: 80 - 6x6[/B]
Really surprised I completed this. I only got 3 sets of 6 with 70 lbs a few weeks ago. The 80 this time felt easier. Gonna keep raising it up as long as I can obviously.
[B]Incline Plate Row: 45 - 10x6[/B]
This is really too easy for me, but at the moment it's the best option I have that won't fatigue my lower back.
[B]Bicep Plate Curl: 35 - 7x6[/B]
Curls happened. Not much else to say here.
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[U]July 30, 2020[/U]
[B]Deadlift: 205 - 6x6[/B]
Honestly, these keep getting easier each week, despite the steady weight increases. Watching through the video below helped me pinpoint some opportunities for improvement that I'll try to apply next time.
[youtube]jLshVqzfkrQ[/youtube]
[B]Hack Squat: 115 - 6x6[/B]
Awkward lift still. In addition to the quads, I'm feeling it quite a bit in my upper back. I actually like this lift a lot. Not sure how much it's helping at this low of a weight, but I'll keep working it up.
[youtube]an2AHoHsIUI[/youtube]
[B]Lunge: 45 - 6x6[/B]
I struggle with these. The weakness in my right leg compared to my left really shows up here.
[youtube]mQoIdE4F6X0[/youtube]
[B]Decline Crunch: 56 - 8x6[/B]
[youtube]z46lrlaDYko[/youtube]