Home workout today. Took it easy and gave my shoulders a rest. Didn't do any bench or chinups. Just squats for "test" singles and curls
HBBS Squat
1x5x135
1x5x225
1x3x315
1x2x365
1x405
1x425 not terrible.
Wanted to put some weight on the bar and see if I had any pain or undue reaction in the SI joint. No belt used and pain free so I think I am good to go.
On the road, so paid $10 for a day pass to a commercial facility.
GGO's:
standing reverse wrist curls with DBs by a skinny fat 50 yr old man
Both squat racks taken up by seated overhead press people
Wrist curl guy doing a standing twist motion in the dip rack with feet firmly planted on floor
No squating, rowing, BP, or chinups
Some douche overloading the lat pull down and failing to get one rep despite trying three times
First time going heavy since my back injury. Really wanted to push today. Funny how fear can play a role in strength training. I know it does in Olympic lifting because I see some of that athletes at the gym struggle with it when the weights get heavy and they are putting stuff over their head that can hurt them if they screw up. But, I never realized I would have to deal with it just from a prior injury.
I feel really fortunate though, because I work out twice a week where I do. Having access to a coach and being surrounded by athletes is just amazing and the group support when striving to make lifts is awesome.
Incline BP
1x5x135
1x5x185
1x3x225
1x2x265
2x2x285
Supinated Chin Up
1x9+BW
1x5+50
1x5+70
1x4+70
1x6+50
1x12xBW
Been a while since I've looked at this log, those are some pretty damn nice squats indeed. Makes me feel hopeful for my long-term goal of squatting 200 kg at decently low BF.
Wanted to do singles on squat to check on progress. 6-months into my one year time frame for the goals. Lost some time because of injury but that is part of life when lifting heavy I think.
Flat BP
1x5x135
1x5x185
1x3x225
1x3x255
1x3x275
2x3x285
Pronated Pull Down (all felt heavy today...)
1x8x150
1x5x200
1x4x240
3x5x270
Definitely didn't eat enough today. Really affects me late in the work out imo. Was hoping I could get to 220. Goal remains a 1rm ATG HBBS of 227.27 kilos...so close yet so far.
Video of my DL PR from last workout. Last lift of the workout so I was feeling it. Pretty LOL with regards to my knees shaking on the way up. In the video, you can hear a couple of the athletes who train there shouting encouragement which is awesome and standard there ....killer motivation.
INC BP
1x8x135
1x5x185
1x3x225
1x2x265
1x2x285
1x2x295
1x2x285
Sup Chin ups
1x6+BW
1x5+50
2x4+80
1x4+60
Straight Bar DL
1x6x135
1x5x225
1x3x315
1x2x405
2x2x445
Tweaked right knee at the office prior to workout when I kneeled down to pick up a piece of paper. Had to favor it during workout and use my back more on the ascents
INC BP
1x10x135
1x8x185
1x6x215
1x6x245
1x5x265
1x5x245
Sup Chin
1x10+BW
1x8+30
1x8+40
1x8+25
1x8+BW
Strt bar DL
1x5x135, 225, 315, 405
2x5x435
Any opinions on the volume here? Wondering how it looks compared to other programs. I do these workouts in circuit/super set that takes about an hour to one hour and fifteen. By the end, I'm usually pretty crushed.
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