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  1. #31
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    Friday 11/22/19

    DE squat/dl

    Switch my DE squats to low bar (comp placement). What a difference between the high bar I've been doing.

    Wide stance box squat chains (6 link)

    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3
    225 x 3

    Easy but tiring.

    Sumo DL (2 red bands)

    275 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1
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  2. #32
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    Saturday 11/23/19

    Off day

    No accessories / cardio.
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  3. #33
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    Sunday 11/24/19

    DE bench

    Back to bands. Added grip change as sets progress. 3 closegrip, 3 normal, 3 wide. Changing to touch and go, from pauses.

    1 light orange band

    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3

    9 sets of 3

    Widegrip OHP superset incline db flye

    90 x 10 // 30 x 8
    90 x 10 // 30 x 8
    90 x 10 // 30 x 8

    BB row (pendlay form, with momentum)

    135 x 10
    135 x 10
    135 x 10
    135 x 10

    Decline DB rolling extensions superset preacher curl

    30 x 12 // 65 x 8
    30 x 12 // 65 x 8
    40 x 10 // 65 x 10
    40 x 9 (hard) // 40 x 25

    2000m row 8:18s
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  4. #34
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    Monday 11/25/19

    ME dl/squat

    Sumo DL (belt)

    365 x 1
    405 x 1
    425 x miss

    Conventional DL (belt)

    315 x 7
    315 x 12 (rest pause)

    Sumo DL (belt, 60s rest)

    315 x 1
    345 x 1
    345 x 1
    345 x 1
    345 x 1
    345 x 1
    345 x 1
    345 x 1

    Holy hip pump. Sumo DL's still moving slow off floor. I think I just need quality rep work. I'll be doing sumo DL every Mondy now, after ME squat or as the primary ME exercise. Still keeping speed sumo work on Friday for technique, groove grease, ect.

    High bar squat (belt)

    275 x 3
    295 x 3
    295 x 3
    295 x 3
    315 x 5

    Hypers

    25 x 10
    45 x 8
    45 x 8
    45 x 10

    Hip abductor

    80 x 50
    110 x 25
    130 x 15
    130 x 15 (fast)

    Standing abs pull ins

    82.5 x 25
    92.5 x 18
    92.5 x 18
    92.5 x 18

    Row 1000m in 4:01
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  5. #35
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    Tuesday 11/26/19

    Off day, no cardio or accessory
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  6. #36
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    Wednesday 11/27/19

    ME bench

    Flat BB (pauses)

    185 x 1
    205 x 1
    205 x 1
    205 x 1
    205 x 1 (good)
    205 x 1
    205 x 1 (good)
    205 x 1
    185 x 3 (3rd rep tng)
    185 x 2

    Maybe rpe 8.5 on singles. I wanted to do more but I wasn't able to keep back tightness. Really focusing on form (shoulder retract, lat and rear delt involvement). After bb rows on Sunday and the conv deads on Monday my back is still toasty. Instead of reinforcing bad form I called it and moved on.

    Incline BB bench

    135 x 8
    155 x 5 (hard)
    150 x 5
    150 x 5
    150 x 7

    Front DB raise superset cable rear delt flye (pin 18)

    20 x 8 // 25 x 10
    20 x 8 // 25 x 10 (left arm burns)
    20 x 8 // 25 x 10
    20 x 8 // 25 x 8

    I had an injury in the upper left quadrant of my back. These really burn on my left side, more than any other rear delt movement. What's strange is the strength is pretty similar when compared to my right rear delt. Different motor pattern since the injury, I guess.

    Pull ups

    Bw x 5
    Bw x 5
    Bw x 5
    Bw x 4
    Bw x 4
    Bw x 4

    JM press superset hammer curl

    75 x 10 // 22.5 x 15
    85 x 10 // 25 x 15
    95 x 6 // 35 x 10
    95 x 6 // 35 x 9

    Did the JM tricep 3 rep slow extension on cable pulley. My lord

    Overall good workout. Bench technique feels good.

    1000m row 3:59s
    Last edited by FurtadoZ9; 11-27-2019 at 07:35 PM.
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  7. #37
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    Thursday 11/28/19

    Off day. 15 min jog. No calves, traps, or forearms.

    Happy Turkey day to everyone!
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  8. #38
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    Friday 11/29/19

    DE squat/DL

    Box squat low bar 18'' against chains (8 link)

    250 x 3
    250 x 3
    250 x 3
    250 x 3
    250 x 3
    250 x 3
    250 x 3
    250 x 3
    250 x 3

    9 sets of 3

    Sumo DL against black mini bands

    275 x 2
    295 x 2
    295 x 2
    295 x 2
    295 x 2
    295 x 2
    295 x 2
    295 x 2

    8 sets of 2

    Thoughts. Sumo DL after wide stance box squatting, especially to a parallel box, seem redundant; given that the stance is virtually the same and similar mechanics are being worked.

    However, my squat numbers are flying back up and I need to focus on sumo technique. So I'll leave it as is for now.

    Goodmornings

    95 x 12
    115 x 8
    135 x 6
    135 x 6

    Standing BB OHP
    125 x 4
    125 x 4
    135 x 4 (rpe 10)

    Abductor machine superset crunch machine

    90 x 40 // 2.5 x 15 rp 5
    120 x 25 // 2.5 x 15 rp 5
    130 x 20 // 2.5 x 15 rp 5
    Nothxjeff // 2.5 x 12 rp 5 rp 3

    Bench (form practice)

    135 x 2
    135 x 2
    135 x 2
    135 x 2

    No cardio
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  9. #39
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    Saturday 11/30/19

    Off day. No cardio or accessories
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  10. #40
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    Sunday 12/01/19

    DE bench

    Barbell bench against orange band

    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3
    120 x 3

    9 sets of 3

    Felt good and fast. Changed my mind on altering grips. Unnecessary while I'm fortifying my technique. Also, no touch and go. Competition length pauses.

    Widegrip BB OHP superset incline DB flyes

    100 x 9 // 30 x 12
    100 x 9 // 30 x 12
    100 x 9 (hard) // 30 x 10

    Pendlay row (with momentum)

    135 x 12
    145 x 10
    145 x 10
    145 x 10

    Decline DB rolling extensions superset standing ez curl

    35 x 13 // 60 x 10
    35 x 13 // 60 x 10
    45 x 8 // 60 x 11
    45 x 8 // 60 x 12

    No cardio

    Shoulder volume is definitely present. By the third set I can feel fatigue coming on hard. 3 sets on friday and 3 sets sunday with isolation work Wednesday is perfect. Anymore would drive my workload into the ground.
    Last edited by FurtadoZ9; 12-02-2019 at 01:00 PM.
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  11. #41
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    Monday 12/02/19

    ME squat/dl

    Low bar squat (belt)

    365 x 1
    395 x 1 (rpe 9.5)
    335 x 2
    335 x 2
    335 x 2
    340 x 2
    340 x 2
    340 x 2
    345 x 2

    Single was harder than I thought. Still a PR. Only 7 sets of 2.

    Sumo DL (belt)

    315 x 5
    315 x 5
    315 x 5
    345 x 2
    275 x 8

    Still slow off floor. Hips burn. That last set of 5 was a grinder. At that point, I could lean forward (like conventional) and grind out more reps. I don't know if my hips are that weak, or if I'm just not built to sumo.

    DB deadlift

    80 x 15
    100 x 10
    100 x 12
    110 x 8

    30 sec leg holds
    2 sets

    Rushed, will do more abs tomorrow.
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  12. #42
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    Tuesday 12/03/19

    Off day. No cardio or accessories.
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  13. #43
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    Wednesday 12/04/19

    ME bench

    BB flat bench (touch and go)

    185 x 1
    210 x 1
    185 x 6
    185 x 6
    185 x 6
    185 x 6
    185 x 8 (rpe 10, rest 5 min)

    Plan was to pause heavy single then do rep work, halfway down with 210 I decide to touch and go in fear that I might not get it. Then I do 4 sets of 6 with 185, ask for a spot and polish that off with 185 x 8. I think I'm just being a bitch with bench and that's why it's not growing.

    Anyway, I've virtually put 20 lbs on all working sets over 5 weeks (vs 5x7 @ 165lbs).

    Incline BB bench

    135 x 8
    155 x 5
    155 x 5
    155 x 5
    165 x 6 (5 + 1 forced rep)

    Again, underestimating.

    Front DB raise superset cable rear delt flye

    22.5 x 5 // 17.5 x 6 DROP 12.5 x 10
    17.5 x 9 // 12.5 x 9
    17.5 x 8 // 12.5 x 7 (failure both exercises)

    Shoulders are shot. Couldn't do same weight or 4 sets as last week. Time to change accessory next week.

    Pullups

    Bw x 6
    Bw x 6
    Bw x 5
    Bw x 4
    Bw x 4
    Bw x 3

    Tricep cable ez pushdown superset widegrip cable ez curl

    130 x 15 // 80 x 12
    150 x 10 // 90 x 12
    150 x 11 // 90 x 12
    150 x 10 // 90 x 12
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  14. #44
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    Thursday 12/05/19

    Off day

    Power cleans

    4 sets of 5 @ 135

    Calf, trap and forearm work

    20 min walk
    Last edited by FurtadoZ9; 12-08-2019 at 11:33 PM.
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    When can i expect to see some vids in here?
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  16. #46
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    Friday 12/06/19

    DE squat/DL

    Low bar wide stance squat 18'' box against chains 8 link (belt)

    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2
    275 x 2

    10 sets of 2.



    Took a bit more rest (60-75 sec), never done speed work with this weight or chain. Felt good, waving back down next week.

    Sumo DL against back bands (belt)

    305 x 2
    305 x 2
    305 x 2
    305 x 2
    305 x 2
    305 x 2
    305 x 2
    305 x 2
    305 x 2
    305 x 2
    305 x 2

    11 sets of 2. Not only a +10lb PR over last week, but + 4 sets. And I was able to maintain hip position with decent speed off the floor. Perhaps I'm finally getting acclimated.

    BB goodmornings

    135 x 6
    135 x 6
    135 x 6
    135 x 6

    Standing BB OHP

    125 x 5
    125 x 4
    135 x 4 (rpe 9)

    RPE improvement plus +1 rep improvement on 1st rep. Can I have these gains forever

    Leg flutter / holds

    30 sec
    30 sec
    30 sec
    30 sec

    Abductor machine

    80 x 50
    110 x 25
    130 x 20
    150 x 12
    Last edited by FurtadoZ9; 12-06-2019 at 10:23 PM.
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    Saturday 12/07/19

    Off day

    Trap forearm and calf work.

    1000m row 3:37s

    Originally Posted by jamesa1990 View Post
    when can i expect to see some vids in here?
    done
    Last edited by FurtadoZ9; 12-07-2019 at 04:40 PM.
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  18. #48
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    Sunday 12/08/19

    DE bench

    Flat BB bench w/ orange light band (touch and go)

    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3

    9 sets of 3

    Pause work

    165 x 1
    185 x 1
    205 x 1 (moved fast)

    Blue slingshot

    225 x 1 (touch and go)
    225 x 1
    230 x 1
    235 x 1

    Next 3 weeks will be like this. Speed work followed by solid singles. Wednesday will be volume work with specialty exercises.

    Widegrip OHP superset pec deck

    105 x 9 // 115 x 12
    105 x 9 // 130 x 11
    105 x 9 (rpe 10) // 130 x 11

    Haven't had a week go by where I'm not adding reps or weight to every OHP workout. But this was hard, time to cycle something else in.

    Lat pulldowns

    130 x 15
    145 x 11
    145 x 11
    145 x 11
    145 x 11

    Decline rolling DB extensions superset widegrip ez bar curl

    40 x 10 // 60 x 11
    40 x 10 // 60 x 12
    40 x 10 // 60 x 12
    45 x 8 // 60 x 12

    No cardio
    Last edited by FurtadoZ9; 12-27-2019 at 03:04 PM.
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    Monday 12/09/19

    ME DL/squat

    Rack pull below knee (pin #3, no belt)

    315 x 6
    315 x 6
    315 x 6
    315 x 6
    315 x 6
    365 x 3

    Sumo DL (no belt)

    345 x 3
    345 x 3
    365 x 2
    365 x 2
    385 x 1 (rpe 8?)

    Came in today, hips and quads felt beat up. Original plan was to only do rack pulls. They actually felt awkward and heavy (been a while) so I stayed around 3 plates. Was planning to do sumo after for just technique work, they surprisingly felt good so I did what would have been normal working sets.

    High bar squat

    315 x 3
    315 x 3 (rpe 9.5)
    295 x 3
    265 x 5
    265 x 5

    Sitting BB goodmornings superset standing banded hamstring extensions

    100 x 12 // black x 20
    110 x 12 // black+red x 15
    110 x 10 // black+red x 15
    110 x 10 // black+red x 15

    Prone leg curl superset kneeling ab pull-ins

    75 x 15 // 92.5 x 20
    75 x 15 // 97.5 x 20
    70 x 15 // 97.5 x 20
    Done // 97.5 x 25

    Abductor machine

    80 x 50
    110 x 30
    130 x 17
    130 x 18

    10 min walk
    Last edited by FurtadoZ9; 12-27-2019 at 03:03 PM.
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    I appreciate you taking the time to bold parts of the log, this was truly a butt fukkery to read before but now its much better. Keep it up or ill have words
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    Originally Posted by JamesA1990 View Post
    I appreciate you taking the time to bold parts of the log, this was truly a butt fukkery to read before but now its much better. Keep it up or ill have words
    O.k.

    Tuesday 12/10/19

    Off day.

    Calf, forearm and trap work.

    Hang cleans


    3 sets of 5 @ 135
    1 set of 6 @ 135

    20 min walk
    Last edited by FurtadoZ9; 12-27-2019 at 03:04 PM.
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    Wednesday 12/11/19

    ME bench

    Floor press

    175 x 5
    175 x 5
    185 x 4
    185 x 3
    205 x 3 (2 + 1 force rep)
    165 x 8

    Flat DB bench press (neutral grip)

    75 x 8
    75 x 8
    60 x 13
    60 x 14 (failure)

    Janae row

    105 x 12
    115 x 12
    125 x 12
    140 x 8
    105 x 20

    Front cable raise (concentric focus) superset cable rear delt pulls (partials)

    30 x 10 // 20 x 20
    30 x 12 // 20 x 15
    30 x 12 // 20 x 12

    Neutral grip overhead bar extensions superset cable bar curls

    75 x 6 // 70 x 20
    75 x 6 // 70 x 20
    65 x 10 // 70 x 17
    65 x 9 (failure) // 65 x 20

    10 min walk.

    Been a while since I've done floor press. Felt solid.
    Last edited by FurtadoZ9; 12-27-2019 at 03:02 PM.
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    Thursday 12/12/19

    Off day

    Trap forearm and calf work.

    Power cleans

    2 sets 135 x 5
    2 sets 135 x 6

    20 min walk

    Shoulders pretty sore today. Floor press + concentric raises yesterday were good.
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    Friday 12/13/19

    Video from my Japan trip this time last year :



    Anyway,

    Dynamic effort squat / DL

    Low bar wide stance 18'' box squat against 8 chains (belt)

    235 x 3
    235 x 3
    235 x 3
    235 x 3
    235 x 3
    235 x 3
    235 x 3
    235 x 3
    235 x 3

    9 sets of 3.

    1st wave in new cycle. I've decided to stay low bar + belt and just add 10 lbs each week, compared to previous wave. I am however removing knee sleeves.

    Sumo DL against black bands

    295 x 2
    295 x 2
    295 x 2
    295 x 2
    295 x 2
    295 x 2
    295 x 2
    295 x 2

    8 sets of 2.

    Felt okay. Hips have felt beat up and these didn't move as fast as last weeks 305. Going to cycle out the abductor work today and next ME workout. Will cycle back in next DE workout.

    Also, I should have changed something with my DL speed work today. I will next week.

    Goodmornings

    140 x 6
    140 x 6
    140 x 6
    140 x 6

    +5lbs across the board.

    Seated DB press

    50 x 12
    60 x 7
    60 x 7

    Ideally, this day is the heavy pressing day. My shoulders have been tapped and today is the first in the new wave, so I turned it down a bit today. Sunday will be as normal (medium day) and I will resume the heavy pressing next Friday.

    Kneeling cable ab pull-ins

    87.5 x 30
    97.5 x 25
    100.5 x 20

    Sore from kroc rows, pulled a set.

    20 min walk.
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    Saturday 12/14/19

    Off day.

    No cardio or accessories.
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    Sunday 12/15/19

    Dynamic Effort bench

    Flat BB Bench against orange light + micro band

    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3

    9 sets of 3. Added micro band.

    Pause work

    185 x 1
    215 x 1 (easy)

    Add blue slingshot

    235 x 1 (awkward)
    240 x 1 (better)
    245 x 1 (cake)

    Bench is flying today. Slight pec minor strain, remove slingshot next week.

    BB overhead press

    75 x 20
    95 x 12
    95 x 13

    Pulled the pec isolation work because of minor strain.

    Lat pulldown

    145 x 12
    145 x 13
    145 x 13
    145 x 13
    160 x 9

    Single arm cable tricep extensions superset laying cable curls

    65 x 10 // 45 x 15
    55 x 13 // 45 x 15
    50 x 15 // 45 x 15

    20 min walk

    My sleep hasn't been the great the past few nights. I've noticed since Wednesday both of my arms are falling asleep (sleeping on back) and I'm waking up in the middle of the night. I'm assuming it has something to do with the heavy DB rows, as I had a upper back injury some years ago.

    HOWEVER, I have one of those memory cell mattresses and I flipped it earlier this week. And I just read the opposite side does not have the memory cell material, so it's probably that lol
    Last edited by FurtadoZ9; 12-21-2019 at 09:55 AM.
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    Monday 12/16/19

    Max Effort Squat / DL

    Competition squat, low bar wide stance (belt)

    365 x 1
    395 x 1
    425 x 1 (rpe 9)
    385 x 1
    385 x 1
    385 x 1
    385 x 1
    335 x 6

    True RPE 9. It was grindy, but I'm starting to feel coordination come back in a neural sense.

    Sumo DL

    365 x 1
    405 x 1 (rpe 9)
    355 x 2
    355 x 2
    355 x 2
    355 x 2

    Beat up from squats and ****ty recovery. Called it there.

    DB Stiff-legged Deadlifts

    80 x 20
    80 x 20
    80 x 20

    No abs or other accessories. Bad recovery over the weekend. Still hit post injury PR

    No cardio.
    Last edited by FurtadoZ9; 12-21-2019 at 09:55 AM.
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    Tuesday 12/17/2019

    Off day

    Calf, trap and forearm work.

    Hang cleans

    135 x 6
    135 x 6
    135 x 6
    135 x 6

    Using this to assist in GPP. Adding 1 rep to the total workout each session.

    Thoughts on training for the past 2 months

    July - September this year I did a bodybuilding style routine and mastered T-25 (LOL) and really brought up my GPP. Minor powerlifting stuff included but not really. My competition in September I did a 407 squat, 198 bench, and 419 deadlift (terrible sumo form).

    Two months of training, I did a 425 squat yesterday with 15-20 in the tank, 215 bench last week that was an RPE 8.5, and pulled 405 sumo multiple times after squatting @ RPE 9 or less. Really only training sumo for the past month (was doing conventional work before). These are also training lifts, not peaked.

    Squat:

    Extremely grateful I have no knee pain. Did a solid 425 yesterday and today I feel a little tension but it's really nothing. Now that I know my knee can take workload, I'm going to start doing more reps (vs doing schemes like 8 sets of 3, ect.) on the ME day. Sets of 4-8, ect. Also going to slowly incorporate squat compliments after the max effort movement, such as pause squats, pin squats, high bar, ect in the same workout. As opposed to doing lunges, leg press, ect after the core movement. As long as my knee is fine, I will slowly increase the volume on these secondary movements.

    Bench:

    I've concluded that my lack of progress is mental. I don't truly push myself on the bench like I do on the squat / deadlift. I've been asking for spots to eliminate the fear of missing a rep and it's made all the difference. As far as training protocols, I feel the speed work is mixing well with the volume work on the ME days. I'm currently in a 3 week micro cycle where I do singles around 90% after speed work on the DE day, then on ME day getting volume in with a specialty variation (floor press currently). This is feeling REALLY good. I'm beginning to think that I need to stay away from the competition lift (flat bb bench) in terms of frequency. We will see.

    Deadlift:

    Re-learning the sumo position has been tough. However it does feel like my hips are getting a lot stronger. What would be difficult to move 315 off the floor is now easy. Trying to focus on staying upright, spreading the floor, locking my arms and flexing the crap out of my lats and rear delts. Those cues are helping me maintain proper form. I'm going to give this another month or so to see how I develop before I make any decisions. As far as training, I straight up just need rep work. I might even start doing these first on the ME lower day, and always do squats after.
    Last edited by FurtadoZ9; 12-21-2019 at 09:55 AM.
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    Wednesday 12/18/19

    Max Effort Bench

    Floor press

    185 x 5
    185 x 5
    185 x 5
    205 x 2 (rpe 9)
    175 x 6

    Flat DB neutral grip press

    75 x 9
    75 x 8
    60 x 11
    60 x 9 (failure)

    Floor press PR vs last week. Hit failure quicker on accessory exercise though. I did more work this past Sunday vs previous one.

    Cable row

    150 x 12
    170 x 9
    170 x 9
    170 x 9
    140 x 20

    2 pin incline 45deg DB raise (front)

    30 x 8
    20 x 15
    20 x 15 (failure)
    17.5 x 15

    Neutral grip overhead bar extensions superset close grip ez bar curls

    75 x 7 // 60 x 15
    65 x 11 // 50 x 20
    65 x 11 // 50 x 20 (failure)
    65 x 10 // 50 x 20 (wide grip fast)

    20 min walk
    Last edited by FurtadoZ9; 12-21-2019 at 09:56 AM.
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    Thursday 12/19/2019

    Off day

    Calf, trap and forearm work.

    20 min walk.

    No cleans.
    Last edited by FurtadoZ9; 12-21-2019 at 09:56 AM.
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