I'm going to slowly work my way down to the ground with these and maybe after a month or two I'll actually be able to pull conventionally without turrible amounts of mid/upper back rounding.
Pullups: light band
bwx8x2
bwx6 grip slipped
Walking lunges:
45x12
60x12x2
60x10
Fuark these suck even worse than pulling snatch grip from a deficit. I'm going to keep hammering away at these twice a week unless I find some other unilateral leg exercise that I like better.
I used a different bar today and it was a piece of crap. Will not use again. 215 moved pretty slowly, but I was never in any danger of failing a rep.
Incline dumbbell bench:
55x10
Isolateral row: unilateral
115x10
160x10
160x8
SSB squat: narrow stance
60x8
150x8x2
200x5
Pullups: light band, pronated
bwx8x2
bwx7
This morning started off really ****ty when my puppy (7 month old lab) landed a successful bite an inch away from my nipple. I had to ice it to get the swelling down and my shoulder mobility was not appreciative. I felt pretty strong today though, so I guess all is well.
I felt something really uncool in the inside of my right knee on the set with 305. I mobilized for a few minutes then tried a rep with 225 and it still felt way off. Nothing popped or anything but knee pain is definitely not something I'll ever push through, so I quit.
Stiff leg deadlift:
135x10
185x8
205x8x2
205x5x2 snatch grip
Pullups: light band
bwx6x4
I spent 10 minutes on the elliptical after my session to get some blood flowing through my knee and that seemed to help. If my knee feels 100 percent tomorrow I'll probably go in and squat but if not I'll wait till next Friday.
Bench:
45x10
95x10
135x10
165x5
185x5x2
205x1 long pause
215x1 long pause
225x1 short pause
230x1 long pause
215x2 long pause
185x5 close grip 2board
I was planning on doing axle bench as usual, but as I was warming up (with all of my **** on the bench, including the axle) a *big black* trainer informed me that he needed said bench. He proceeds to sit and drink his coffee on the bench while his client curls in front of it. This pissed me off enough to forgo my programming and hit singles on a short ****ty bench with a ****ty bar instead. All of my singles moved well but I was not comfortable on this bench and my form was different (worse) than usual.
My knee is still feeling a little off and really hurts whenever it caves/internally rotates. I didn't want to give it that opportunity so I pulled conventional with my hips set pretty high. My conventional pull feels strong but my form still isn't where it needs to be to lift anything heavy. I could probably get 475-500 up if I tried but it'd be ugly.
Benching felt awful today. I couldn't get setup right and and everything about the lift was uncomfortable. I haven't been eating enough the past few days so hopefully its just from that.
Dumbbell bench:
70x5
80x5
90x5
95x5 PR?
I think this is a PR but I'm not sure. I can't remember the last time I've worked with dumbbells in a lower rep range.
I definitely could have squatted today but decided to give my knee a little more rest. 500 came up really easily but I felt some strain on my right rear delt so I decided not to try anything stupid.
suspended cambered bar goodmorning:
45x8
95x8
145x8x2
Isolateral row: unilateral
135x10
180x10
180x12
Form was pretty meh but it moved quickly and felt good. I've been working on not yanking the bar but apparently that goes out the window on a 1RM attempt. This past week I've spent a ton of time working on my left leg/knee and completely neglected my right leg and this was pretty obvious from the video. I forgot my liquid grip at home and was worried about my grip but apparently its stronger than I thought. Also, there were definitely 2.5s on the bar, I just failed to show them.
Yeah, this was a pretty ******ed workout. I lifted with a friend at my old gym and decided to test my maxes. My mobility was crappy from driving and my form probably wasn't ideal but 515 moved fairly quickly. 245 also moved well but my lower back wasn't willing to try for anything heavier.
Thanks! I've been maintaining at 206-207 for the past couple of weeks. I'll probably try to stay in the 205-210 range and slowly recomp unless I decide to fatten up for winter. I really should cut and get them abs but I'm deathly afraid of contracting MALTS if I drop under 200 pounds.
My setup and self handouts felt great today for the first time in a while (possibly ever). I need to keep hammering away at my upper back and maybe I'll start making actual progress on my bench.
Bench: paused 1in off chest
185x5x3
Log press: strict
75x12
125x5
145x5, used a little leg drive on the last two reps
125x9 PR
I finally got around to weighing the barbell I've been benching and deadlifting with, turns out its 50 pounds. I still need to weigh the squat bar but I'm almost positive that its 55 pounds.
My setup/arch was pretty weak today but I still managed to hit a milestone PR. My end of the year goal of 260 is starting to look reachable.
Bench: paused 1in off chest
185x5x3
Dumbbell floor press:
70x8x2
70x6
This was my first time doing these and they felt awful. I'm not sure if I was setting up improperly or if my shoulders were just fried from benching but these were really uncomfortable.
I moved my hands out quite a bit and was finally able to keep my elbows under the bar instead of pointed way back. I definitely could have gone for some heavier triples but my hip mobility was lacking and I didn't want to risk doing something stupid. These all moved extremely quickly though.
