Warm up
7:45am- Training session - TM light - BB Squat, Bench, Chins, ProwlerBB Squat:
45 bar x 5
155 x 5
265 x 3
295 x 1
work sets
315 x 5 x 2 sets (dropped it way back just to test the left leg, went pretty well actually)
315 x 5 x 2 sets (dropped it way back just to test the left leg, went pretty well actually)
BB Bench:
45 bar x 5
155 x 5
205 x 3
45 bar x 5
155 x 5
205 x 3
235 x 2
265 x 1
work sets (last Monday bench 5x5 was 277.5)
280 x 5 x 2 sets (PR)
280 x 4 x 1 set
280 x 3 x 1 set
280 x 2 x 4 sets
25 reps
Chins
x 5 (all reps were stopped at the bottom, tried to be more strict)
x 5
x 5
x 5
Prowler
2 45s each side x 3 rounds
rolling
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:15am - Complete
Notes - Overall, happy with this, particularly the Bench, which continues to progress pretty well. That was a solid effort, and it's been a great run over the long term in improving my bench over the last year. This is a volume effort that would have been pretty unimaginable a year ago when I resumed benching after taking the better part of 8 years off from the bench. I made so many mistakes with this lift when I was younger, and just really happy to have learned from the Starting Strength method a number of tips that have me safely benching this heavy at this volume. Squat was ok, I tested out the left leg and it's improved from Monday's incident, really good thing I was able to get bodywork and acupunture yesterday afternoon, that helped a ton. We'll see on Friday. I think it's time anyway to re-evaluate this lift, go back to basics on some level, get fucking deeper more consistently, and just improve period. I'm going to be less focused on the weight, I realize it's taking away from my deadlift improvement anyway and at this stage I should be trying to get my damn deadlift past 450 and up to 500. If I am squatting deep around 400 lbs for sets, I'm going to get better. I have to get deeper more consistently, can't be high.
hanging from the bar
Indian clubs 2 minutes
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
9:15am - Complete
Notes - Overall, happy with this, particularly the Bench, which continues to progress pretty well. That was a solid effort, and it's been a great run over the long term in improving my bench over the last year. This is a volume effort that would have been pretty unimaginable a year ago when I resumed benching after taking the better part of 8 years off from the bench. I made so many mistakes with this lift when I was younger, and just really happy to have learned from the Starting Strength method a number of tips that have me safely benching this heavy at this volume. Squat was ok, I tested out the left leg and it's improved from Monday's incident, really good thing I was able to get bodywork and acupunture yesterday afternoon, that helped a ton. We'll see on Friday. I think it's time anyway to re-evaluate this lift, go back to basics on some level, get fucking deeper more consistently, and just improve period. I'm going to be less focused on the weight, I realize it's taking away from my deadlift improvement anyway and at this stage I should be trying to get my damn deadlift past 450 and up to 500. If I am squatting deep around 400 lbs for sets, I'm going to get better. I have to get deeper more consistently, can't be high.
