5-3-1 strength and recovery log

iddc

iddc

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I've decided to start logging my training again here on AM.

Where I work powerlifiting isn't very popular. I'm the only one at my gym who uses strength training principles and has the drive to become stronger. So I don't get any guidance and don't know if I'm performing the movement optimally.

I believe that thru this log and with all the knowledge, expertise and experience you guys have here I could get some help and guidance to reach my goals.

Height: 5'8
Weight:73kg current

Training:
5-3-1 based on periodization for supplemental and accessory work. Current training maxes
Bench: 245
OHP: 135
Squat: 360
Deadlift : 225
I've lowered my training max for my squat while I'm still strengthening my lower back and relearning the correct movement pattern for the Deadlift. My short term goals are getting a 260 on BP. 150 on Ohp.
Get the squat back to 420 and a 405 on dl.

From there I plan on getting a 270+ BP, 165+ Ohp, 450 squat and back to a 470 dl.

Diet:
Cal from 2600-2900.
240g protein
300g carbs
85g fat
Aprox

Supplements: mostly basics creatine, ba, cit mal, multi, fish oil, zma, whey. For pre-workout I have 1 and a half bottles of stimul8 that I bought around 3 months ago, I mix 2g of that with 4g creatine, 3.2g ba and 6g cit mal 1:1.

Just came back from a deload week and now it's time to get it on!
 
iddc

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Cycle 1 week 1

Bench press
Warm up: bar, 95, 135, 157
Work sets: 183x3, 210x3, 232x2,1
First set last paused bench x 10

Close grip incline bench *Smith machine
135x12, 157x12
Rest pause 183x8,3

DB row
75x12, 90x12
100x28

Lying Tricep extension *to neck
85x15, 115x12, 125x12, 150x8

Band pull apart
20 reps 3 sets

I changed the way I usually set up on bench;however, I felt like I was less tight this way, lost some leg drive and my upper back was less pressed into the bench. And/or it could be because I ate too close before my workout, I would usually have a meal 2hrs before.

I managed to get a video on the first and second working set, I'll try to post it on Sunday at work *since internet is way faster there.
 
iddc

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This was yesterday:

Squat
warm up: Bar, 135, 185, 225
Work sets: 270x3, 306x3, 342x5, 360x2
225x10

Good morning
barx12, 95x10 x4

45 deg back raise
BWx15, +20lbsx12, +30lbsx12, +45lbsx12

leg extensions
100x15, 120x15, 140x15, 160x12

squats felt ok, no discomfort in the lower back. i did feel like the weight kept falling forward and knees started to turn in.
i asked the person taking the video to stay at the side but that didn't turn out right.
first time in a long time doing GMs so i focused on form and getting the hams do the work.

BENCH:
http://youtu.be/UJrrU1m9RcU
SQUAT:
http://youtu.be/bZisr7rlCbY
 
iddc

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Yesterday:

OHP
Warm up: Barx10, 65x10, 84x5
Work sets: 100x3, 115x3, 127.5x5, 135x3
110x8

Pin press ( set about 3in above my chest)
135x10, 157x10, 180x10, 180+bands x8,3,3

BB row - 20sec rest per set
135x10, 145x10,10,10, 8

Dips
BWx25, +25x15, +25x12, +25x10

Db side raise
15x15, 20x15, 25x12, 30x8, 25x8, 20x8, 15x12

band pull apart
20,20,20

OHP video: http://youtu.be/ba8lSv_rzUY

135 is already my TM, managed to hit 3 without push pressing the weight up. training felt good, i'll see how these transfer to my BP numbers
 
iddc

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Deadlift
Barx15,135x10,10, 180x10,10
225x5,10

Rack dl
135x10, 180x10, 225x10, 270x10, 315x8

Box squat (high)
135x20, 180x 20, 225x15, 225 + bands x15

45 degree back raise (20sec rest)
Bwx15, +35x 10,10,10,10

Pull up
Bwx75

Dl video
http://youtu.be/SyPXTxH4T8M

Back felt good, no discomfort or pain at all. Slowly getting my strength back.
 
iddc

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Friday's Training:

Bench
Bench press
Warm up: bar, 95, 135, 157
Work sets: 170x5, 195x5, 225x5
First set last paused bench x 10

Close grip incline bench *Smith machine
135x12, 180x8
Rest pause 180x6,3,2

DB row
75x12, 90x12
100x27

Lying Tricep extension *to neck
85x20, 110x12,12 , 85x15

Band pull apart
20 reps 4 sets

BP felt better today. i set up the way i usually do and i feel tighter. Got in, got out! had sharper focus today than last week. meals were timed perfectly Pre WO

video:
http://youtu.be/V800zQClHlg
 
iddc

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This was yesterday:

Squat
warm up: Bar, 135, 185, 225
Work sets: 255x5, 288x5, 325x5
255x9

Good morning
barx12, 95x10, 135x10,9
barx10

45 deg back raise
BWx20, +30lbsx15, +45lbsx12, drop to 30lbsx12

i did not feel good today. bloated with an irritated right eye. helped a friend move out of his apartment the in the morning, so up and down 2 flights of stairs carrying cabinets, boxes etc.top that off with 40 deg C weather and humidity at 70-80%. came into the gym tired, unfocused and uneasy. well one day won't break me!

http://youtu.be/mdxLvJGHYBI
 
iddc

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I've been swamped at work! couldn't post my OHP day log.
will do DLs tonight and post both workouts tomorrow

BTW starting to love bands!
 
iddc

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OHP
Warm up: Barx10, 10kgx10, 20kgx5
Work sets: 25kgx5, 30kgx5, 35kgx6


Pin press +bands
40kgx10, 50kgx10, 60kgx8,4,3

BB row - 20sec rest per set
40kgx10, 50kgx10,10,10, 8

Dips
BWx30, BWx20, +25x12, +25x12, BWx10

Db side raise
15x15, 20x15, 25x12, 30x8, 25x8, 20x10, 15x12, 10x12

Facepull
70x20 x 4

the bands add different type of resistance that feels great, it really does target the movement dynamically.
I've made changes to the weight recorded; from now on i'll only type down the weight on the bar in KG
 
iddc

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Sumo Deadlift
Barx15,40x5, 60x5, 80x5, 80x5
100x5

45 degree back raise
Bwx20, +15kgx12, 20kgx12, 20kg+bandsx12, BW +bands x 12

Box squat (parallel) + bands
40kgx20, 50kgx15, 80kgx10, 40kgx15

"yoke" bar shrugs
40kgx20, 80kgx20 x 40kgx20

Snatch grip high pull
20kgx12 x2, 30kg x10, 20kgx10


Sumo felt great!! i feel like i have more power driving the weight up in sumo stance. at 40kg-80kg on the bar, for every rep i made my left foot kept coming off the floor. might switch to sumo for a while and learn more about the positioning and cues.

burned my hams glutes and lower back on 45deg back raise. focused more on lower back this time. all in all a great workout!

Sumo DL:
http://youtu.be/pZ9OBeRO9eM
 
iddc

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Friday's workout:

Cycle 1 week 3

Bench press
Warm up: bar, 30x10, 40x10, 50x8, 60x5
Work sets: 70x5, 80x3, 90x1, 1
paused bench 60 x 10

Close grip incline bench *Smith machine
40x12, 50x8, 50x6 40x8, 20x20

DB row
75x12, 90x12
100x25

Lying Tricep extension *to neck
30x12, 40x12, 50x10, 30x12

Band pull apart
20 reps 3 sets

BP: http://youtu.be/A34wtbXpa5c
 
iddc

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Subbed. Didn't know ya had a log up!
nice!! great to have you!

now i've got one of the strongest guys here at AM subd to my log! :D
 
iddc

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this was on saturday:

C1 W3 Squat
Warm up: Bar, 40kgx10, 60kgx10, 80kgx5, 90kgx5
Work sets: 110kgx5, 127.5kgx3, 142.5kgx3
Paused squats: 80kgx10

GMs
barx15, 30kgx12, 40kgx10, 50kgx10, 50kgx8, 30kgx12

DB Split Squats
40lbs x10, 40lbs x10, 50lbs x10, 10

45 deg back raise:
+15kgx15, +20kgx12 drop +15kgx12, +20kgx12 drop +15kgx12

"yoke" bar shrugs
40kgx20, 80kgx20, 100kgx15, drop 80kgx15 drop 40kgx20


Squat video:http://youtu.be/uFNWha6fINU

Still trying to concentrate on GM form, trying to get the pull on the hams. 45 deg back raise focused on ham and glutes really squeezing at the top.
also did a modified version(equipment wise) of reverse hypers (banded) to see how it would feel.
 
iddc

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fri-sat training (BP and SQ)
will usually be posted late Sunday-ish. as i hate logging using my crappy phone (thumbs get in the way)
so i have to post them when i have spare time at work.

just an update with diet. not really counting cals i just have a baseline and adding 200-300cals, using carbs. but i'm still watching what i eat, i don't want to have to drop too much weight when it's close to meet.

i do have about 9-10 months to prepare anyways!
 
iddc

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and finally yesterday's training:

OHP C1 W3

OHP
warm up: barx10, barx10, 10kgx10, 10kgx10, 20kgx5
work sets: 30kgx5, 35kgx3, 40kgx3, 1
20kgx10

Pin press (paused) +bands
40kgx10, 40kgx10, 50kgx8, 60kgx4

BB row
40kgx15, 45kgx12, 50kgx10,10,10,10,8,4

seated one arm cable row (with chest support)
80lbsx20, 100lbsx15, 110x15, 130x15

Dips
BWx30, 25, 20, 15, 15

Banded shoulder pre hab work

I'm still trying to decide if OHP has a good carryover to BP for me. i'll give it maybe 6 more weeks (depends) or i'll completely switch it out for full on dynamic bench work. also trying to do more work for lats as i recently found out it's importance in all big 3 lifts. (thx to chris duffin and thx to Sean for recommending his vids)

for the pin presses, i set the pins right to where my arm position would end up on a comp bench set up. because this time i kept my back flat on the bench as i was experiencing some lower back discomfort. took most or all of leg drive away from the lift.
 
iddc

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C1 W3 DL
Barx10, 40kgx8, 60kgx8, 80kgx8, 90kgx5 120kgx5, 130kgx2, 80kgx5

Box squat + bands
GMs
barx12, 40kgx15, 40kgx15, 60kgx15, 80kgx12, 90kgx10, drop 40kgx15

45 deg back raise:
BWx20, +15kgx15, drop BWx12 - 3 sets

cable Snatch grip high pulls
70x20, 90x15, 110x12, 130x12

SS with:

"yoke" bar shrugs
40kgx20, 80kgx20, 80kgx15, drop 40kgx20

banded shoulder prehab work

Sumo:
http://youtu.be/5jfX0gykQ1w

starting to get the feel of spreading the weight out with my feet in sumo, which (i feel) lifts the bar off the floor. now i know that sumo is harder off the floor than conventional, but as i get it to upper shins it gets easier. still tweaking form here and there. keeping the weight low as my lower back continues to strengthen from an injury. with sumo i really feel my hams doing the lifting, unlike when i was using conventional. so lower back strain is much less. also still getting a hang of compressing my core area using my ribs, i have the breathing right,just getting used to the compressing part.

i have to get my grip strength back too, might throw in grip work soon.
 
iddc

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BTW: during non workout days i usually do weighted carries up a flight of stairs, or do hill sprints on a treadmill, or just regular weighted carries. we don't have a prowler or anything i could use as such. then i hit some anti- ab work; foam roll every part of my body; prehab shoulder work.
 
iddc

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Bench was great today. I'll log it on Sunday, along with my squat.

Got a lot of help from my form check post! Thanks to the pl'ers at AM!
 
iddc

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Cycle 1 week 4

Bench press
Warm up: bar, 30x10, 40x10, 50x5
Work sets: 65x3, 77.5x3, 87.5x3, 92.5x1
paused bench 65 x 8

Incline DB (60 degrees)
45lbsx10, 60x8, 60x5, 60x5, 60x5

BB row (deadstop)
40kgx15, 40x12, 50x10, 50x10 drop 40x AMRAP

rolling DB extension
25lbsx15, 30x12 drop 25x12, 35x10 drop 30x12drop 25x12.

Shoulder pre hab work.

Bench press:
http://youtu.be/tlyxxniN_Nc
 
iddc

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C1 W4 Squat

Warm up: Bar, 40kgx10, 60kgx10, 80kgx8, 90kgx5
Work sets: 105kgx3, 122.5kgx3, 130x3
Paused squats: 80kgx10

GMs
barx15, 40kgx12, 45x10, 50x10, 55x10, 60x10

Uni leg press
40kgxAMRAP, 55kgx20, 80kgx20, 100kgx15 rest pause x 10 x 5

45 deg back raise:
+bandsx15, bands+10kgx12, bands +15kgx12, bands+15kgx12 drop bandsx10

"yoke" bar shrugs
40kgx20, 60kgx20, 80kgx20, 100kgx15 drop 40kgx20

SS with

jumping calf raises
40kgx20, 60kgx20, 80kgx20, 100kgx12


Squat:http://youtu.be/xIi0WeLfnKg

i think i pulled my right lat during warm up, i'm still trying to get the correct hand position that'll keep elbows down (like doing a lat pull down) but if i grip the bar this way it feels like it's gona roll off my back which is kinda frustrating and messes up with my form. oh and the last set vid got interrupted, some guy moved my phone around cause he needed to use the seat!

uni LPs with the rest pause sets were killers! loved em! getting stronger on GMs and i'm feeling the pull on my hams alot more.
 
iddc

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OHP C1 W4

OHP
warm up: barx10, 10kgx10, 15kgx10, 20kgx8
work sets: 27.5kgx3, 32.5kgx3, 40kgx3, 42.5kgx2
30kgx8

20kgx10

Paused Bench 2 count (with foam on bar) + bands
40kgx10, 40kgx10, 45x8, 50x6, 50x5 drop 40kgx8


Kroc rows
70lbsx12, 80lbsx12, 100lbsx26

one arm cable row
70lbsx15, 90lbsx15, 110x15 drop 60x12, 110x15 drop 60x12

JM press
20kgx12, 20kgx12, 25kgx10, 30kgx10

kettlebell(with plates) front raise SS side raise

5kg platesx20, 5kgx20, 7.5kgx12, 5kgx 12

20lbsx12, 20lbsx12, 20lbsx12, 20lbsx12


OHP warm up was slow. I kept is slow because i was still feeling a little discomfort in my right scap/lat area (from the squats).
i'm now trying to used paused bench presses to help me keep tight when the bar touches my chest during BP. i'll see how this helps me.
i do know that i have to build an even bigger upper back, to help raise my chest up abit more and give me a better arch, rather than relying too much on bridging before setting the feet down (lower back discomfort)and opening up my T spine better.


 
iddc

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C1 W4 DL
Barx10, 40kgx8, 60kgx8, 80kgx8, 90kgx5 120kgx5, 130kgx5, 80kgx8

Box squat + bands
40kgx15, 60kgx15, 80kgx10, 90kgx10, drop 40kgx15

"yoke" GMs
20kgx12, 35kgx12, 40kgx12, 55kgx10

45deg back raise
Bandsx12, +15kgx12, +20kgx12, +20kgx12 drop BWx10

"yoke" bar shrugs
40kgx20, 80kgx20, 80kgx20, 100kgx15, 120kgx12


Squats: http://youtu.be/ZnDUxsH19hc

been very busy lately, my DL vid hasn't uploaded yet, you guys will see why later when it does!
 
iddc

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iddc

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So! Due to a change in schedule I has to do bench press yesterday. Really wasn't in the mindset to do Bench yesterday but managed to get a decent training session
 
iddc

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Cycle 1 week 5

Bench press
Warm up: bar, 30x10, 40x5, 40x5, 50x5
Work sets: 60kgx5, 70kgx5, 80kgx5 ish
paused bench 60x7

Incline DB (60 degrees)
45lbsx12, 50x10, 60x8, 65x7, 65x6, 65x5

BB row (deadstop)
40kgx15, 55x12, 60 4x10 drop last set 40x12

rolling DB extension
25lbsx20, 30x20, 40x10, 40x10, 30x15

80kg felt easier than the last 5 rep week (week 2) where I pushed to fatigue; however I did it again but only with the last rep, felt my butt lift off the bench.

Damn gotta stop reinforcing bad technique. :(

Won't let one session stop me. I have months to hone in on tech before my first meet.

No video, gym was packed to every corner
 
iddc

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So! I haven't log 3 training sessions, staring with squats. Been really busy and stressed at work.

This entire week I've been out on the field and had to wake up earlier than usual.

I'll log everything tomorrow as it is the start of the weekend for us here.

Training sessions felt slow and lethargic. Been doing a lot of paused work, as my form seems to be weak at the bottom of squats and bench press.
 
iddc

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But I've had a big dinner! Which is nice :)
 
iddc

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C1 W5 Squat

Warm up: Bar, 40kgx10, 60kgx10, 60kgx5
Work sets: 80kgx5, 97.5kgx5, 112.5kgx5
Paused squats: 80kgx8

Front squat
barx10, 30kgx5, 40kgx5, 50x3, 40kgx5

Yoke bar GM
40kgx15, 50kgx12, 60kgx12, 70kgx10, 80kgx8

Db split squat
Bwx10, 30lbsx10, 40x10, 50x10

45 deg back raise:
Bwx20, +15kgx15, 20kg 2x12

Upper back circuit:
Snatch grip high pull ss DB upright row ss Yoke bar shrugs

Finally! Had time to post my training. This was last week Saturday.

So I dropped my training max by 10% just until I can get my hand positioning correctly while having the feel of lats engaging. I seem to have a mobility issue with my right scapula which is messing with my right lat.

I also have a terrible case of chicken necking! But managed to control it on this session.

Squats felt a bit more better than before.

Added front squats, let's see how this affects my squats and dl.
 
iddc

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Take one step back to take two steps forward.

Time isn't an issue for me. I have a lot of it before my first meet.
 
iddc

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C1 W5 OHP

warm up: barx10, 10kgx10, 15kgx8, 20kgx5
work sets: 24kgx5, 30.5kgx5, 38.5kgx5
Down set 30kgx7

Paused Bench 2 count (with foam on bar) + bands
40kgx10, 45kgx8, 50kgx5, 55kgx5, 60kgx5 drop 40kgx5

DB row
60lbsx12, 80lbsx12, 100lbsx12, 125x8, 135x6

one arm cable row (chest supported)
80lbsx15, 90lbsx15, 100x15, 120x12

JM press
15kgx15, 20kg 3x10

kettlebell(with plates) front raise SS side raise

5kg plates 3x20

25lbs 3x12

Did not feel so good during warm up, my shoulders were already beat from work. But I did manage to hit 5 reps despite fatigue.

The paused bench felt great though, and after today's bench session I can say that these really helped me alot!
 
iddc

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C1 W5 DL
Barx10, 40kgx10, 60kgx8, 80kgx5, 90kgx5 120kgx5, 140kgx5,
160kgx3

Paused squats 2count +bands
40kgx10, 60kgx10, 80kgx5, 100kgx5, drop 40kgx10

GM
40kg 2x10, 50kgx8, 40kgx10

Leg curls
60lbsx15, 12, 75lbs 2x10

45deg back raise
Bandsx12, +15kgx12, +20kg 2x12 drop Bandsx12

Mid back extention upper back shrug
60lbsx15, 80lbsx15, 100lbs 2x15

SS

db upright row
60lbsx12, 80lbsx12, 100lbsx10, 80lbsx10

After 3 months or so! I've reached the deadlift weight that I got injured on! But on sumo. Well at least I'm mentally stronger now!

All those back raises hams stretching and foam rolling is paying off, that'll be my cap for dl. Until I can do 8-10 reps, I won't add anymore weight. 3 reps felt easy, I just didn't want to push any harder.

Since I've had great success with paused work, I added paused squats. This'll hopefully help me keep tight in the hole, plus strengthen what needs to be reinforced. We'll see how it all goes!
 
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Cycle 1 week 6 Bench press
26/09/2014

Warm up: bar, 30x10, 40x8, 50x7, 60x5
Work sets: 70kgx5, 80kgx3, 92.5kg 2x1, 95kgx0
paused bench 70kgx

Incline DB (60 degrees)
50lbsx10, 60x10, 70x8, 70x7, 70x6

BB row
40kg 4x12

SS

Double DB row

40lbs 4x10

Smith CG BP (Dave tate's Tricep hell style)
@20kg 3 sets

Push down
100 3x10

Bench felt awesome!! singles at 92.5kg felt easier than before when i did a mock meet (92.5kg on the bar was my max).
definitely staying tighter at the bottom thanks to all those paused presses i've been doing. tried to do 95kg but failed, due to bar positioning when i lowered it. ended up at the center - upper chest. called it a day and get better at it next time.
 
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C1 W6 Squat
27/09/2014

Warm up: Bar, 40kgx10, 60kgx10, 80kgx5
Work sets: 100kgx5, 112.5kgx3, 127.5kgx3, 127.5kgx2
Paused squats: 80kgx8

Front squat
40kg 2x5, 50kgx5, 55kgx5, 40kgx5

RDL
40kgx15, 60kgx12, 80kgx12, 100kgx3 (bar slipped) Straps on 100kgx12, 120kgx12

Db split squat
Bwx10, 40lbsx10, 50x10, 60x10, 70x10, 45lbs x10 (holding db to sides)

45 deg back raise (unilateral):
Bw 4x15

leg extension
100x15, 120x15, 140x15, 160x15

Upper back work


had a great day with BP,but terrible day for squats. knees still hurt from kneeling too much on the aircraft we worked on, pretty much fkd my left knee up.
left ham and some parts of my legs were tight. did some foam rolling and stretching before lunch, and was going to do them pre workout (unfortunately i fell asleep woke up near workout time)knees kept caving too. did not feel like i was in the best shape to do squats, luckily i dropped the TM.

some good points, starting to get the hang of hand positioning and keeping my head neutral with neck pushed back.

but i still feel as if the bar's gona roll off my back :(

C1 W6 squat: http://youtu.be/FQr23vggX9c
 
Sean1332

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Try not going super low bar maybe? Break that bar over your back by engaging your lats and torqueing your hands into it
 
iddc

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Try not going super low bar maybe? Break that bar over your back by engaging your lats and torqueing your hands into it
Yeah I moved the bar up a tad when you suggested it. Worked for me especially during week 5 squats. Probably don't have the breaking the bar part right yet.
 
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Added the squat vid
 
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A little behind, but I'm in here.
 
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C1 W6
30/09/2014

OHP
warm up: barx10, 10kgx10, 17.5kgx8, 22.5kgx7
work sets: 30kgx5, 37.5kgx3, 42.5kgx3, 45kgx1
30kgx6


Paused Bench 2 count (with foam on bar) + bands
40kgx10, 50x10, 60kgx5, 70kgx4, 80kgx2

Chins
BW 85 reps total

DB rows
50lbsx15, 60lbsx12 drop 50lbsx12, 70lbsx12 drop 60lbsx12, 80lbsx10 drop 70lbsx10, 100lbsx10 drop 80lbsx10

Dips
BWx 25, BW 3x20

cable tri extenstions
100lbs 3x12

rear delt destroyer set

One big change i've made to OHPs: staying tight all the way
and i've noticed that it's helping quite a lot. OHP was always my weakness, but slowly breaking plateaus here!

Loving these paused bench presses, i can start to feel my lats engaging at the bottom pause. i do these with less of an arch.
Bench strength seems to be improving.
 
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today is active recovery for me,

GPP work:

-barbell complexes
-if the gym allows me, sled dragging (with plates and rope tied on)
-hill sprints if my knees and ankles feel like it
-core

stretching and foam rolling after
 
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C1 W6 DL

Sumo
Barx10, 40kgx10, 60kgx8, 80kgx5, 90kgx5 120kgx5, 140kgx3

Yoke bar GM

40kgx12, 60kgx12, 80kg 3x10, 90kgx8

Paused squats 2count +bands
40kg 2x10, 60kg 2x10, 80kg 2x10 drop 40kgx5

Unilateral leg work
SLDL ss Bulgarian split squats

DB shrugs 3 second hold
90lbs 4x20

Cumulative fatigue/lack of sleep/stress took its toll on me today, capped dl at 140 on the bar. Knees still feel uncomfortable, and less hip mobility than usual. I also gauged my state with respect to my grip strength.

But I figured since next week is a deload it would be ok to take it easy.
 
iddc

iddc

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Gave a friend a scoop of stimul8.
Completely blew him away! Said it was like nothing he'd ever tried before. Made him a believer!

And asked me when I'll be ordering supps; he wants a bottle asap!

Gotta get these guys here in Bahrain introduced to supps that really work!
 
RegisterJr

RegisterJr

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Nice looking sumos.

Didn't realize you were in Bahrain...
 
iddc

iddc

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Nice looking sumos.

Didn't realize you were in Bahrain...
Thanks!

How's my form? I'll be posting another form check of all 3 lifts. Hopefully better than 6 weeks ago.

Yeah, too bad they don't have powerlifiting gyms here. And they only sell mediocre supplements. Gotta get em all shipped in.
 
RegisterJr

RegisterJr

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Thanks!

How's my form? I'll be posting another form check of all 3 lifts. Hopefully better than 6 weeks ago.

Yeah, too bad they don't have powerlifiting gyms here. And they only sell mediocre supplements. Gotta get em all shipped in.
Form looks good based on what I've seen. I don't do sumos though. I keep meaning to add them in here and there...

That's too bad on the supps. At least they allow them to be shipped in I guess.
 

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