Box Squats Jan 28

Tough day but tough the way it was supposed to be tough. This cycle I finally feel ready to add 5lbs to the training max and move on with my life.

Warmups up to 335

3 @ 355
2 @ 375
1 @ 395
X2

280 x 10 no belt

The backoff set was really the only disappointing part of the workout. Last time I did this session my tenth rep still felt pretty easy and I was disappointed to have stopped just cause i'd matched what i did on day 3 with 265. This time I was hoping to hit at least 12 but I guess my erectors and abs must have been tired cause on the tenth rep my hips shot off the box like a cannonball and left me to do the good old unexpected good morning to finish the lift.

Leg Press

2 x 100 reps starting with feet together and moving wider every 20 reps. First with no weight, then with a plate each side.

Bench Jan 26th

Back on track! Wow does time move fast in the car industry. Working at Fitness Depot I had 2-3 hours a day to devote to things like blogging. Anyway this was Day 6:

Warmups to 245

260 x 3
275 x 2
290 x 1
X2

These were okay but not great. I was honestly expecting more thinking back to how easy 285 felt six weeks ago but there are a lot of factors that can affect heavy singles. For some reason my left shoulder kept winging out and I had to center the weight while locking it out.

205 x 12 close grip - did this close grip to reign in the shoulder. Felt good.

Bent over dumbbell rows

20's, 40's, 60's, 80's x 10, 30's x 10 with long pauses and squeezes at the top

Rear delt machine 3 sets

Military Press Jan 8

7 @ 120
5 @ 130
3 @ 140
X2

Felt nice and solid. It was after a long day at work and no preworkout so it was nice to get this done without any struggle with short rest breaks. The last two days of this cycle should be nice and clean.

Dips - only went up to +25 on these. Pecs were hurting and not in the good way, guess they weren't as warm as I thought they were.

Leaning side raises - 3 x 10 up to 30lbs

Deep, slow standing ez bar extensions - tried to keep my elbows pointing at the ceiling and get a deep stretch on these.

3 x 10 up to 60lbs

Rope pushdowns - sets of 10 up to stack

Box Squats Jan 7

4 @ 335
3 @ 355
2 @ 375
X2

11 @ 265 without belt

Felt pretty good. Would have grinded out a few more reps on the backoff set but I was happy to beat what I did the first time I hit it and I was short on time.

Bench Jan 4

Doing heavy days without Brandon is always a bit stressful, but I have a lot of momentum and feeling strong lately so I wasn't too worried about it.

4 @ 245
3 @ 260
2 @ 275
X2

17 @ 190

I'll have to check if that's a PR but I don't think so. I want to say I did 195 or 200 for the same number but whatever, felt good.

Incline DB Press w/fat grips - pause at bottom

4 x 10 @ 25, 35, 55, 75

Slow Dips 2 x 10

Side Laterals leaning forward against a bench - these are brutal, saw kai greene doing them in a video and thought it might be interesting. My rear delts, rhomboids and upper traps were feeling it even at 15lb dbs.

3 x 10 @ 15, 25, 35

Box Squats Jan 2

6 @ 320
5 @ 335
4 @ 345
X2

These percentages made a LOT more sense. It was tough but doable just like the other days

Leg press - sets of 10 up to 720, then a back-off set of 100 with 90. Burn baby burn.

Military Press Dec 31

MP

Warmups up to 125
4 @ 130
3 @ 140
2 @ 145
X2

12 @ 105

Dips

Bw, +10, +25, + 50, bw

Lateral Raises - 3 x 10 up to 30's focusing on straight arms and no momentum

Hammer curls - 5 x 10 up to 50's

Blob curls - 3 x 10 @ 7.5s

Dec 30 Box Squats

Awful. Just awful. Quit after the first pyramid cause everything felt like shit, didn't even bother with assistance work. I've concluded that at least for box squats and deads the 6/5/4 days are too much of a reach. I've scaled the average intensity down to 80 from 85, adhering more strictly to prilepin's chart. That should make a big difference when i make up this workout on friday.