Log catch up. This past week was a deload, didnt do much (some cardio, some high rep arm stuff, just farted around) Next squat wave starts tomorrow though.
1) Bench Press
45x10
95x6
95x4
135x5
142.5 x 5
165x3
180x2
2) Incline DB bench
5 sets of 10 @ 2x45's
3) Pull Ups
BW x 25 total (5x5)
4) KB Rows (l/r)
53lbs x 20, x20, 45lbs x 15
Arms
DB Flyes x 3 sets of 8 (35lbs)
H Curls x 1 set of 14 alternating
BB Curls bar x 2 sets of 10
Finito.
********************
1) Deadlift Sumo
90x10, x10
180x5, x4
230x4
250x4
work sets
260x5
300x3
330x3
330 x 1, x1, x1 conventional
The sumo pulling is different, its making my right knee bothersome. So im not sure about it. I do feel stronger with conventional pulling, i DO feel i use my back more than my legs, but i also feel my traps are more activated... so its give and take. At this point i think ill just stick to conventional pulling and work on my lower back strength.
2) KB Military Press (L/R)
x5, x3, x3, x3, x3, x3, x3, x3
3) Conventional Deadlift from deficit
180x10
190x10
190x10
190x10
these reps were rest paused about 5 seconds.
4) Chin Ups
x8, x5, x6, x5, x5
Chins felt strong today, i just made the concentric FAST and made sure to get chin well over the bar.
All in all a good session. Next week is sort of a deload, no heavy pulling/pressing/squatting. Ill startup another 5/3/1 wave leading up to my meet, pull conventional.
Working on using the knee wraps for squats too, i think ill be able to get another 30-40lbs on my meet squat, as well as pull 408-412. Ill be happy at this point to add 5lbs to my bench meet PR. Just gotta be patient with that, and any progress i can make is good.
90x10, x10
180x5, x4
230x4
250x4
work sets
260x5
300x3
330x3
330 x 1, x1, x1 conventional
The sumo pulling is different, its making my right knee bothersome. So im not sure about it. I do feel stronger with conventional pulling, i DO feel i use my back more than my legs, but i also feel my traps are more activated... so its give and take. At this point i think ill just stick to conventional pulling and work on my lower back strength.
2) KB Military Press (L/R)
x5, x3, x3, x3, x3, x3, x3, x3
3) Conventional Deadlift from deficit
180x10
190x10
190x10
190x10
these reps were rest paused about 5 seconds.
4) Chin Ups
x8, x5, x6, x5, x5
Chins felt strong today, i just made the concentric FAST and made sure to get chin well over the bar.
All in all a good session. Next week is sort of a deload, no heavy pulling/pressing/squatting. Ill startup another 5/3/1 wave leading up to my meet, pull conventional.
Working on using the knee wraps for squats too, i think ill be able to get another 30-40lbs on my meet squat, as well as pull 408-412. Ill be happy at this point to add 5lbs to my bench meet PR. Just gotta be patient with that, and any progress i can make is good.
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