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Squats on Squats on Squats. Journey to 500lbs!

Sean1332 said:
Pretty damn good work, especially for being sick.
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Thanks! Ya I probably should have toned it down Monday and Tuesday...Monday the squats were painful. They moved liked normal on film, but hurt. I am beyond stubborn though haha.


Side note:
Changing the diet a bit. I am in the 170s at the moment. Going to see if I can recomp a bit maybe drop a couple pounds. Not worried about it too much, but if you've been following I have been pigging out on random stuff more than usual. The clean up is more to keep things consistent and with foods that don't bother me as I get close to contest time.

Will be carb cycling (but keeping calories pretty much constant) during the week. I'll be using a pretty basic plan and not really counting, but what has worked very well for me in the past. :)
 
Awesome update Bolt. I agree with Sean, you kicked some ass. Especially being sick/getting over being sick. Nice work!

My OHP isn't too stellar either lol
 
In for your progress.

Looking good in here bud.
 
EDIT: Oops... Wrong log.

Lol
 
rob112 said:
Awesome update Bolt. I agree with Sean, you kicked some ass. Especially being sick/getting over being sick. Nice work!

My OHP isn't too stellar either lol
Click to expand...

I feel great today as well...here is to hoping it continues haha.

RegisterJr said:
In for your progress.

Looking good in here bud.
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Thanks! :)


So the number 1 way I am gauging that I am close to normal.......all that volume and I don't even feel like I lifted yesterday. Recovery = back to baseline. :D

If there wasn't still snow on the ground I'd go run some hills today. :cool:
 
rob112 said:
Awesome update Bolt. I agree with Sean, you kicked some ass. Especially being sick/getting over being sick. Nice work!

My OHP isn't too stellar either lol
Click to expand...

I feel great today as well...here is to hoping it continues haha.

RegisterJr said:
In for your progress.

Looking good in here bud.
Click to expand...

Thanks! :)


So the number 1 way I am gauging that I am close to normal.......all that volume and I don't even feel like I lifted yesterday. Recovery = back to baseline. :D

If there wasn't still snow on the ground I'd go run some hills today. :cool:
 
Massive update again!



Week 5 Day 1- March 10:​

Squat w/Belt Work up to x3 @9 1 Down Set
2ct Pause Bench Work up to x3 @9 1 Down Set
Close Grip 3-Board Press Work up to x7 @9 1 Down Set

Squats w/Belt:
Warm Up- Bar x 10, 60kg x 5, 100kg x 3, 130kg x 3, 150kg x 3,
165kg x 3 @7
175kg x 3 @8
187.5kg(412.5lbs) x 3 @9
Load Drop
177.5kg x 3 @8

Finally think I kicked that sickness from last week. Felt great today. I'm really feeling better with the overall body tension. Top set may have been under @9 just a tad. :D

[video=youtube;WtzCGwjVEkk]http://www.youtube.com/watch?v=WtzCGwjVEkk[/video]

2ct Pause Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 75kg x 3
85kg x 3 @7
90kg x 3 @8
95kg x 3 @9
Load Drop
90kg x 3 @9
Shoulder as feeling real cranky. Loaded on the blue heat and was good to go.

Close Grip 3-Board Bench Press:
85kg x 7 @7
90kg x 7 @8
95kg x 7 @9
Load Drop
90kg x 7 @8



Week 5 Day 2- March 11:​
Deadlift w/Belt Work up to x3 @9 1 Down Set
Bench Touch and Go Work up to x8 @10 1 Down Set
Front Squat Work up to x7 @9 1 Down Set

Deadlift w/Belt:
Warm Up- 60kg x 5, 100kg x 5, 130kg x 3, 150kg x 3
165kg x 3 @<7 (a bit under 7)
177.5kg x 3 @8
190kg(418lbs) x 3 @8.5
Drop
180kg x 3 @8

Wish I'd have filmed this. I was really in the zone so didn't set anything up for that. I felt really solid on the pulls today and overall body tension. Should be a PR based on RPE.


Bench Touch and Go:
Warm Up: Bar x 10, 40kg x 10, 60kg x 8
80kg x 8 @8
85kg x 8 @9
90kg x 8 @9.5
Drop
85kg x 8 @10

These 8s were brutal. Having to hit sets @8 and @9 before an @10 attempt was rough. Felt good there, but it did seem to totally deplete me as I died out on the load drop having to really grind out the final 8th rep.

Front Squat:
Warm Up: 60kg x 7
80kg x 7 @7
87.5kg x 7 @7.5
95kg x 7 @8
102.5kg x 7 @9
Drop
97.5kg x 7 @9

I wanted to punch Front Squats in the face after this (if they were a person). They felt so much easier today than usual. Had to adjust each set as I went because of the ease so this wasn't what I planned to hit for weights. Major Front Squat PRage.



Week 5 Day 3- March 13:​

Competition Bench Work up to x3 @9 1 Down Set
Squat w/Chains Work up to x3 @9 1 Down Set
Close Grip Incline Work up to x7 @9 1 Down Set

TRAC was back to wanting more volume...and it wanted 2 extra sets today...

Shoulder feels MUCH better than it had been the last couple weeks. Massaged out some trigger points and regained some ROM which seems to have been the issue. Squat positioning seemed to be the biggest problem.

Competition Bench:
Warm Up- Bar x 15, 40kg x 10, 60kg x 5, 80kg x 3
90kg x 3 @7
95 x 3 @8
102.5kg(225.5lbs) x 3 @9
Drop
97.5kg x 3 @9
92.5kg x 3 @8, 8.5 (2 sets)

Felt good so took it up a bit from last time. Momentum still rolling..

Squat w/ Chains:
Warm Up: Bar x 10, 60kg x 5, 100kgx 5, 100kg (+ 1 pair chains) x 5, 100kg (+ 2 pairs of chains) x 3, 120kg x 3
140kg x 3 @7
147.5kg x 3 @8
155kg(341lbs) x 3 @8.5
Drop
147.5kg x 5 @8.5, 8.5, 9 (3 total sets)

Same feel as last time I did these. Felt tough, but got to the top set and just crushed it.

Close Grip Incline:
Warm Up: 40kg x 7
60kg x 7 @7
65kg x 7 @8
70kg x 7 @9
Drop
65kg x 7 @8.5
65kg x 6 @9
60kg x 7 @9

Died out here. The 7s seemed to be torching me, but felt like some good work.

Side note...I hit GPP/Back/Core yesterday as well. Fat bar chins for AMRAP in 10 minutes is no fun. :eek:

Building some great momentum and hitting some nice little PRs. Treated myself to some epic Pizza and Cannolis after Tuesday's lifts.
 
And I had some epic Mexican food last night.........and I am leaning out. Ooooopppssss. :o
 
Jeez dude! Killer work. Nice everything. You are gonna have a much better bench and dead next time you do a comp, along with squat of course. Really awesome progress, and glad you got in a serious cheat meal!
 
rob112 said:
Jeez dude! Killer work. Nice everything. You are gonna have a much better bench and dead next time you do a comp, along with squat of course. Really awesome progress, and glad you got in a serious cheat meal!
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Really hope to keep the momentum rolling on Bench and Deads. Squats always seem to move if I need it to (although progress is slowing there), but I still want that 500 this year!
 
killing it with the volume man! good work, your squat will get there. it seems one of my lifts always takes the back seat while the other two progress.
 
Strong squatting, bolt!
 
capo180 said:
killing it with the volume man! good work, your squat will get there. it seems one of my lifts always takes the back seat while the other two progress.
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Thanks. When I am not sick the volume seems to be getting high. If I can manage it (avoid getting sick, hurt, etc.) for awhile I may have to change things up as this amount of volume isn't sustainable (because it makes my sessions take too long lol).

Ya I notice the same. I like to let it just happen...if one thing wants to go up while others stagnate it isn't a problem to me. :)

Torobestia said:
Strong squatting, bolt!
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Thanks Toro!
 
your squats looked great man. do me a solid, think about taking a little less time after your unrack, and between reps. you're wasting energy.

i'd guesstimate about 10 lbs of energy.

more reps w 10 more lbs = insert your number here...
 
napalm said:
your squats looked great man. do me a solid, think about taking a little less time after your unrack, and between reps. you're wasting energy. i'd guesstimate about 10 lbs of energy. more reps w 10 more lbs = insert your number here...
Click to expand...

Honestly I appreciate the feedback. I may need to take a little less time but in general Mike prefers a full reset between reps. We use an approach often mentioned by Matt Gary where reps are done more of a "bolt action" rather than "semi-auto" approach.


Write up for yesterday sometime soon. Murdered chain deads, chain bench, and deficit sldl. Two weeks ago I got killed on these but this time I was at PR levels.
 
Well still just on my phone so don't have yesterday's update but did get some work in today.

10 minutes of pull ups.

10 minutes of kb swings + rollouts + push ups (20 swings then 10 push ups then 10 rollouts, 20 swings then 8 push-ups 8 rollouts, etc)

1 mile run...I never jog (inb4 cardio equals death). Kept HR under 145bpm.

10 minutes mobility. Feel pretty good overall today.


Side note...weighed myself on a good scale today and was only 166lbs in shoes. Carb cycling was too effective and I've been eating "cheat" meals 3 times a week. May go back to eating amap...I kind of want to just be right under 170 and cut water just to get some experience trying that or maybe that's a dumb idea.

/endrambling
 


Week 5 Day 4- March 14:​

Deadlift w/Chains Work up to x3 @9 1 Down Set
Bench w/Chain Work up to x4 @9 1 Down Set
2" Deficit SLDL Work up to x7 @9 1 Down Set

Deadlift w/Chains:
Warm Up- 60kg(132lbs) x 5, 100kg(220lbs) x 5, 100kg(220lbs) + 1 pair chains x 4, 100kg(220lbs) + 2 pair chains x 4, 120kg x 3
140kg x 3 @7
147.5kg x 3 @8
155kg x 3 @8
160kg x 3 @9
Drop
152.5kg x 3 @8.5

Completely opposite of my last time doing these. Felt easy and had to go up a tad more on the top set to get to @9. Much happier with how this went.

Bench w/Chain:
Warm Up: Bar x 15, 40kg x 10, 60kg x 5, 60kg + Chain x 4
75kg x 4 @7
80kg x 4 @8
87.5kg x 4 @9
Drop
82.5kg x 4 @9

Slight jump above what was planned for the top set. Still building some good bench momentum.

2" Deficit SLDL:
Warm Up: 100kg x 7, 120kg x 7
130kg x 7 @7
135kg x 7 @8
140kg x 7 @9
Drop
132.5kg x 7 @9

Very solid lift. I did note elevated DOMS compared to usual in the hamstrings, glutes, and upper back on Saturday after this work.



Week 5 Day 1- March 17:​

Squat w/Belt Work up to x3 @9 1 Down Sets
Pin Press (Chest Level) Work up to x3 @9 1 Down Sets
Close Grip Floor Press Work up to x4 @8 3 Down Sets (Repeat)

Squats w/Belt:
Warm Up- Bar x 10, 60kg x 5, 100kg x 5, 130kg x 3, 150kg x 3
170kg x 3 @7
180kg x 3 @8
190kg x 2 @8.5** Meh.
Load Drop
180kg x 3 @9

Things had been going very well overall (PRs on all assistance, squat moved well last week, I had no pains or tightness during my sets working up) so I went for a PR on this. Blah. Took the descent too slow and that always ruins my ability to drive out of the bottom. Oh well...just gotta keep moving forward regardless.

Pin Press (Chest Level):
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 75kg x 3
85kg x 3 @<7
90kg x 3 @7.5
95kg x 3 @8
100kg x 3 @9.5
Load Drop
95kg x 3 @8.5

More momentum here. Just over a @9 on the top set, but I only hit that for 2 reps two weeks ago, so again more progress on bench.

Close Grip Floor Press:
70kg x 4 @6
75kg x 4 @7
80kg x 4 @7.5
85kg x 4 @8, 8, 8.5

Other than not hitting what I wanted on Squats, I felt great. Shoulder is feeling better and pressing keeps going well.



Week 5 Day 2- March 18:​
Deadlift w/Belt Work up to x3 @9 1 Down Sets
Bench Touch and Go Work up to x4 @9 1 Down Sets
2ct Pause Squat Work up to x4 @8 3 Down Sets (Repeat)

Deadlift w/Belt:
Warm Up- 60kg x 10, 100kg x 5, 130kg x 3, 155kg x 4
170kg x 3 @7
180kg x 3 @8
192.5kg x 3 @8.5
Load Drop
182.5kg x 3 @8

Boom. Big Deadlift PR there. Had a little more in me as well. Could have used a bit more tightness off the floor, but everything moved exceptionally well today.

Bench Touch and Go:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 75kg x 4
87.5kg x 4 @7
92.5kg x 4 @7.5
100kg x 4 @8.5
Load Drop
95kg x 4 @8

Again...moving along nicely with my pressing.

2ct Pause Squat:
Warm Up: 60kg x 5, 100kg x 4
130kg x 4 @6
137.5kg x 4 @7
145kg x 4 @8, 9
Drop
140kg x 4 @8.5, 9

Been quite awhile since I had done these (since I scratched them due to illness 2 weeks ago), but this is a small PR. Nice to hit that after yesterday's squat.

Felt great today. Tough workout no doubt, but I don't feel demolished and I hit PRs across the board...

Don't feel like uploading vids so how about some recent nudes:
Invalid Link Removed
 
Looking really cut up Bolt.
 
Cut the f@ck up man! Not surprising, considering the work you put into it -
 
RegisterJr said:
Looking really cut up Bolt.
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LizKing531 said:
Cut the f@ck up man! Not surprising, considering the work you put into it -
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capo180 said:
Squating two days in a row.. Eww lol. Good work sir, looking jacked too!
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Thanks guys.

If I could I'd probably squat every day of the week. :lol:

aceroni said:
Way too late, but I made it.
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No problem...I haven't hit 500 so you aren't late. :p


Back/Abs/Conditioning today:
10 Minutes of Meadows Rows (I did these like bent over rows with hand and knee on a bench, but bar at the perpendicular angle to myself...I need to do this more often as the "feel" was great and I really torched my back).

10 minutes of Clean to Thruster super set with Abs (minute of each repeated 5 times).

15 minutes of stretching.

Quick and dirty, but about where I need to be with the plan. Just as a note I am not going balls to wall intensity on the thrusters. More just to keep the heart rate up at a decent level, but not too high.

Side note: Not too sore from yesterday. Don't feel like I hit a PR. :p
 


Week 6 Day 3- March 20:​
Competition Bench Work up to x3 @9 1 Down Sets
Pin Squat Work up to x3 @9 1 Down Sets
Military Press Work up to x4 @8 3 Down Sets (Repeat)


Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
92.5kg x 3 @7
97.5kg x 3 @8
102.5kg x 3 @9.5
Load Drop
95kg x 3 @8.5

Top set was tougher than last week. Meh.

Pin Squats:
Warm Up: Bar x 10, 60kg x 5, 100kg x 5, 130kg x 3
145kg x 3 @7
155kg x 3 @8
165kg x 3 @9
Load Drop
160kg x 3 @9

Strong here again. Tough, but good work here today.

Military Press:
Warm Up: Bar x 10
42.5kg x 4 @6
47.5kg x 4 @7
52.5kg x 4 @8,8,8,8.5




Week 6 Day 4- March 21:​
2ct Pause Deadlift Work up to x3 @9 1 Down Sets
Bench + Chains Work up to x2 @9 1 Down Sets
Pendlay Row Work up to x4 @8 3 Down Sets (Repeat)

2ct Pause Deadlift:
Warm Up- 60kg x 5 x 2 sets, 100kg x 3, 120kg x 3
140kg x 3 @7
147.5kg x 3 @8
155kg x 3 @8.5
Load Drop
147.5kg x 3 @8

Strong on these just like last time I did them. I did struggle a bit to settle into the optimal form, but top set was the best set of the day and the load drop had some fast lockouts after the pauses.

Bench + Chains:
Warm Up: Bar x 15, 40kg x 10, 60kg x 5,(Added Chain) 60kg x 3, 72.5kg x 2
82.5kg x 2 @7
87.5kg x 2 @8
92.5kg x 2 @8.5
Load Drop
87.5kg x 2 @8

Built some confidence here after top set of yesterday's bench being harder than anticipated.

Pendlay Row:
Warm Up: Bar x 10,
65kg x 4 @6ish
70kg x 4 @7
75kg x 4 @8, 8, 8, 8.5

Solid end to the week. Hoping to just keep on moving along and building some confidence leading into my meet (5 weeks from tomorrow).
 
Dude, I think you got a quadruple PR coming in 5 weeks. All three lifts and total. And looking mighty jacked, not so tan ;)
 
Okay, I read the manual...Jesus Christ he throws a lot at you. I'm thinking about this as a start off:

-just gauge RPE
-then fatigue stops
-then percents

Does that sound like a good way to start off?
 
rob112 said:
Okay, I read the manual...Jesus Christ he throws a lot at you. I'm thinking about this as a start off: -just gauge RPE -then fatigue stops -then percents Does that sound like a good way to start off?
Click to expand...

Ya I don't have the book on me at the moment. He does lay it out in that order I believe. I know you've already been doing it a bit, but I'd definitely start trying to write an RPE for all work sets you do (it may feel weird and they may be wrong but just practicing it will help improve it). If you need help trying to transition from percentage just PM me and I can email you the basic chart that helps with that.

If you so start plotting out a training cycle if you can put in some weeks going to @10 because really pushing that far helps you feel what one rep and two reps shying of that really feels like.

Also I'm just on my phone and no computer access atm but I can help more when I have free time.

napalm said:
:shock: fantastic work going on here. jesus dude, eat a sandwich!

Not many sandwiches lately but many slabs of steak. :D
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aceroni said:
Uh hey guize what,are kgz ?
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I'm just super weak so I lift in cryptic language so all following my log will never know!
 
Thanks bolt, I'll PM is I got more questions. Still have I devise a template of sorts.
 
rob112 said:
Thanks bolt, I'll PM is I got more questions. Still have I devise a template of sorts.
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Ya just let me know and I'd be glad to help out in any capacity I can.
 


Week 7 Day 1- March 24:​

Squat w/Belt Work up to x2 @9 2 Down Set
2ct Pause Bench Work up to x4 @9 2 Down Set
Close Grip Press + Minis Work up to x6 @9 2 Down Set

Higher Volume week...long session today.

Squats w/Belt:
Warm Up- Bar x 10, 60kg x 5, 100kg x 5, 125kg x 3, 150kg x 2
170kg x 2 @7
180kg x 2 @8
192.5kg x 2 @9
Load Drop
182.5kg x 2 @8.5, 9

Was a little hesitant after last weeks overshot. Felt good today though so decided to shoot for a small PR. Got it and felt better today. Had some solid work on the load drop sets.

2ct Pause Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 75kg x 4
82.5kg x 4 @~6
87.5kg x 4 @7.5
92.5kg x 4 @8
95kg x 4 @9
Load Drop
90kg x 4 @8, 8.5

Boom. Another PR. Whole rep extra over last time I did this.

Close Grip + Minis:
Warm Up: 40kg x 6,
50kg x 6 @7
55kg x 6 @8
60kg x 6 @8.5
Load Drop
55kg x 6 @8, 8.5


Pretty much the same here as two weeks ago.

On a side note someone gave me a singlet to try on (I definitely need a new one) so I lifted in it today. Still think I want to buy a new one (maybe one from Titan but idk), but at least I have this to fall back on if I procrastinate too much more. :o
 
Sean1332 said:
Stupid Kilos! Good work, man.

I have a new Cranes singlet, unworn, if you want. I'm too fat.
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What size? I am super small remember. :p

Squats (423.5lbs):
[video=youtube;G7WXIHhgeCg]https://www.youtube.com/watch?v=G7WXIHhgeCg[/video]

Bench (not top set because it recorded flipped and I hate even looking at it haha):
[video=youtube;8-iHqnYbUqE]https://www.youtube.com/watch?v=8-iHqnYbUqE[/video]
 
Mad volume yo :D awesome work bolt


Don't slack on getting the singlet! Haha

Edit: man you have some smooth squats, and that music is epic lifting music
 
rob112 said:
Mad volume yo :D awesome work bolt


Don't slack on getting the singlet! Haha

Edit: man you have some smooth squats, and that music is epic lifting music
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Squats have actually felt the most stubborn out of my lifts lately and that is NOT usual (I keep having trouble with the right foot set up at top weights...you can see me dancing a little haha). I had to put that Brand X Music on yesterday and may have to again today. :lol:

aceroni said:
That's a nice squat bolt.

And I'm really Mirin your press, looks so clean and easy
Click to expand...

I am really happy with how my pressing has gone. Form is becoming better and dialed in the last couple months and hope that translates into some big PRs on the platform. Thanks!
 


Week 7 Day 2- March 25:​
Deadlift w/Belt Work up to x2 @9 2 Down Set
Bench Touch and Go Work up to x7 @10 2 Down Set
Front Squat Work up to x6 @9 2 Down Set

Deadlift w/Belt:
Warm Up- 60kg x 5, 100kg x 5, 130kg x 3, 155kg x 2
175kg x 2 @7
185kg x 2 @8
197.5kg x 2 @9
Drop
187.5kg x 2 @8, @8.5

I was ecstatic after this. Major PR. Deadlift is blowing up at the moment and seems to be clicking. If I can keep building this momentum I should crush it on the platform in competition. Was surprised it didn't gas me out and make the drop hard...two sets and I didn't even hit @9. :)

Ok I wore the singlet again (uhh) to make sure the legs weren't too long and catch on the deadlift. So maybe the singlet is the PR maker?
[video=youtube;kDYw9sYm2s8]https://www.youtube.com/watch?v=kDYw9sYm2s8[/video]

Bench Touch and Go:
Warm Up: Bar x 10, 40kg x 10, 60kg x 7, 75kg x 7
85kg x 7 @8
90kg x 7 @9
95kg x 7 @10
Drop
90kg x 7 @9, @10

[video=youtube;DzdwiBtg3Ys]https://www.youtube.com/watch?v=DzdwiBtg3Ys[/video]

Still hate this high of reps on bench, but another small PR. Again very happy here.

Front Squat:
Warm Up: 60kg x 10, 80kg x 6
95kg x 6 @7
100kg x 6 @8
105kg x 6 @8.5
Drop
100kg x 6 @8, @9

Solid here. Front squats are improving and I feel much more "comfortable" with them lately. Back did start to tire and was the factor that ran out on my final set of the day.

Awesome session. Pumped with how I am progressing moving into competition. Feeling great at the moment.
 
Sean1332 said:
Nice work!!

And is that a person or manican in the background??? Completely motionless lol
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LOL. Dude stops by sometimes on his way home from Gold's and I think he didn't want to ruin my concentration on this since he knew it was a PR. :lol:
 
rob112 said:
Kick ass freaking pulls my friend! Building momentum here
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Thanks man. Huge momentum. Hopefully I can keep it rolling. They felt good tho (normally I feel like I am about to collapse into death on heavy deadlifts uhh).

Also looking at a meet in the second week of July. Would be 11 weeks after my April 26th meet...I am trying to build some meet experience so really thinking about it. It is a single lift event, but I'd be allowed to do all 3 to make it full power if I want. Hmmmm....
 
If money is not an issue and you are able to go through a whole lifting to gain new strength I'd say why not.
 
rob112 said:
If money is not an issue and you are able to go through a whole lifting to gain new strength I'd say why not.
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Ya I know I say this a lot...but I have talked to Mike about trying Sumo so maybe going a whole training block into a competition with it would give me a decent idea of whether to pursue using it or not. Hmmm... Thinking out loud again haha
 
bolt10 said:
Ya I know I say this a lot...but I have talked to Mike about trying Sumo so maybe going a whole training block into a competition with it would give me a decent idea of whether to pursue using it or not. Hmmm... Thinking out loud again haha
Click to expand...

Only way to find out if its for you. I tried to before...with mild success lol. Can't hurt. You could be like Sean and realize your good at it.
 
rob112 said:
Only way to find out if its for you. I tried to before...with mild success lol. Can't hurt. You could be like Sean and realize your good at it.
Click to expand...

Sean1332 said:
I say you do the meet AND sumo
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That is what I am thinking. Never tried it seriously and 11 weeks would be enough to give it a decent go and find out. If it fails oh well just back to conventional.

But I gotta focus on this first competition first. :p
 
Feeling good today. Had a decent amount of DOMS in the hammies, glutes, and back and a tad in the chest. Slept really well last night though.

Hit up my usual Wednesday Back/Core/Conditioning today:

Meadows Rows for 10 minutes.

Then 10 minutes of core work. I got in 2 sets of landmine rotations, 2 sets each side of sumo stance anti-band rotations, and 3 sets of weighted deadbugs. This was quite a change up from what I'd been doing lately, but it torched me. Really worked on breathing and bracing the core on each rep. The plan is to try and add reps and maybe a set of each if I can fit it in the 10 minutes based on improvements next week.

Then hit 15 minutes of a barbell complex today. Wasn't burning through it as I was trying to keep the heart rate in a certain range again today.

Stretched and was good to go.

On a side note I am beyond sick of snow. It is ruining my outdoor training at the moment and making me rage. Other than that life is all swell. :D
 
This winter has been freaking horrible in the Philly area, also. Can't wait for better weather!
 
Ok so I think TRAC decided it hates me and wanted me to die today. Already high volume week and it called for 2 extra sets........I will update after I recover mentally (lol). Hit a big bench PR (236.5lbs for a double). Here is the Squats + Chains to hold you over as well (looks too easy I should have done more leee siiiggghhh): [video=youtube;wkcFBMMTTDw]https://www.youtube.com/watch?v=wkcFBMMTTDw[/video]
 
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