Powerlifting and Strongman

[SonOfDoom]

OFG

Power shrugs up to 170, bar below kneecap, felt more in lats than traps this time.

DB preachers on knees, little L shoulder pain

Seated rows

[SonOfDoom]

OFG

Pin 10 andersons high bar beltless. No PR on this setup, wider than hiratsuka rack

105kg x 2 sets
2 explosive jumps
145 x1
185x1
205x1
185x1

[SonOfDoom]

Z press pin 13. At chin. Felt sluggish in warmups, did pec deck 6 days ago and got super sore, maybe slowed recovery. No more.

60kg x6 2 sets
100kg x 2 for 2 sets, felt slow.

100x8
100 x ?
Cg 100x2 slow negs all final reps

Fin

[SonOfDoom]

Wed, pullups jump up and controlled negs. 10 curl grip 10 front grip, 10min rest, then 5 and 5. Wrecked, all cramping up.

[SonOfDoom]

Local gym

18" power shrugs no chalk
180
200 failed
180 hold
160 2 sets reps

Tried rack pendlays, too much erectors not much anything else.

Lying on bench leg raises with DB, AWESOME and deep ROM

Pec deck butt forward, way better angle on pecs and didn't feel it in shoulders

Ham raises 45deg bench, 1 set all out

[SonOfDoom]

OFG

And sq, pin 9. First time on this pin.
105x6
145x2
185x1
225x1
255x1
265x1 hard
225x1 hard

[SonOfDoom]

20 pullup negatives, 1 set only, both grips

[SonOfDoom]

Fri OFG

High incline Smith press

Power shrugs

Dumbbell lying leg raises

[SonOfDoom]

Ham exts 45deg

Floor foam roller weighted situps

Seated light side laterals

[SonOfDoom]

Park pullup negatives 24 with heavy backpack

[SonOfDoom]

Standing bar press off pins, lean back start. Felt super strong for once.

Up to 135kg x 2. Would have been 3 but misgrooved and grinded 2nd rep. Several down sets with 125 and 115 wjth slow negs

Rack DL no belt 11". Horribly hard start position for me, best ever was 332.5kg x 2

75kg warmup
175kg x 2. Already felt shaky and rough.
265x1 really hard
285x1 max max from below knees, when I passed knees its 0 lbs. All those months of Anderson squats were possibly a huge waste. They help mid upper back but not the extreme low back which is very out of shape now. Super slow negative with 285 and put it away. Will rotate a few deads like deficit and floor height every 2 weeks.

[SonOfDoom]

Sat hirat gym

DE standing press
Many 100x3, 110x1 one set then more 100x3s

6" deficit pendlays, up to 120x8 and 140x5 then 120 down set, completely destroyed my entire back more than anything else in my life, wish I could have went back in time and told myself to hit these!

DOH shrugs up with 170 200 then back down sort of giant set and hold with 140 to finish

One leg leg press top set 5 each leg

BTFO, super super tired

[SonOfDoom]

Wed

Cg pin press from chest
100x8
120x5
140x3 easy but pec felt a little off
120x5
110x5
90x5

All slow negs last reps

Floor foam roll abs 45kg

[SonOfDoom]

18" pulls hirat beltless

265kg
295kg so hard
215kg x3

Rows from same pin
125kg reps
175kg reps
155kg reps
125kg reps

[SonOfDoom]

Doh grip deads 2" rom up to 230kg then 210 180 150

One leg leg press full stack x5

Flat bench straight leg raises 40 reps over several sets

[SonOfDoom]

Low incline cg pins

60x10
90x5
120x5
140x1 easy but felt pec a little
110x3

Elbows delts pecs still felt beat up

[SonOfDoom]

Recent top lifts, 345kg 15" belted, 285kg full deficit beltless, high incline off pins 140kg x4

A
DL (lockout/Floor with belt, or deficit beltless all off pins)
Pendlays


B
Overhead press (standing, or seated no back support, unracked)
Shrugs/grip

[SonOfDoom]

Another crap press day
Seated military bottom start on bench. Up to 315x2 and 2 forced reps. 365x3 forced reps, lots of down sets and burnouts. From now on, only bar press in rack sitting on flat bench.

Seated shrugs many sets and holds

One legged leg press up to 500x5 each leg. Good!

[SonOfDoom]

16-17" rack dl, belt straps
135
335
535
625
715
805

Pendlays same height
335x10
+straps belt
445x5
315 ? Reps no straps belt

Db/bb biceps

Low pulley rows

Crunch machine

[SonOfDoom]

Seated pin press no back
Pin 10, bar below chin, grip ring on ring

75kg x6
115lg x1
125kg x1
135kg x1 easy
145kg x0
125kg x2
115kgx2 x1 slow negs

Shoulder machine 2 sets one arm negs full stack 4 each arm, 3 each arm BTFO

[SonOfDoom]

Assistance

Hirat gym

One legs. Full stack x6 each leg, down set x3, dead

End bar grip picks, 95kg x5 and down sets/holds

Floor foam abs w bar

Wide grip lat pull-downs front, lots of reps

[SonOfDoom]

Seated pin partial press no back (Rudy press) old rack, pin 2/1

145kg x1
125kg x2

Felt tired from press blast last week, next press in 12 days

Bench machine 2 sets high reps