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Jswain's training log for powerlifting

So I here I sit not having worked out in 10 days for various reasons ranging from travel to my lower back being a bit shaky from all the sitting I've been doing. After reading an article from elitefts thats in the AM newsletter I have elected to switch my squat back to my technique movement. This paragraph and a half really spoke to me:

"Another consideration—and where this has really come to my attention most recently—is when we have injuries. We are so strong and so stubborn that most of the time we do not want to stop training or we take as little time as possible off. We tend to work around injuries and end up adapting. We end up asking our major muscle groups to take over the jobs of stabilizing because they can. All we end up doing is creating an imbalance, and over time, a muscle weakness. We may be able to get by for a while like this but eventually, the weights will find that weak point. It was the case in my back, which I talked about earlier. I injured it but kept working it. While it got better, I had already taught my body to adapt around it. The muscle was never getting worked or stronger. I developed a major imbalance and a weak point, which would get too much stress when the weight got heavy again. I was caught in the circle of healing the same injury but not fixing the problem.

Unilateral movements are not anything complicated; in fact, it is a pretty simple idea, but it is the one that is helping me get out of this infernal loop."

How long have I had the same issue in my left L4-L5-S1, left SIJ, and left piriformis? 2+ years. And just like this guy, it periodically gets better and I have been generally able to make decent progress despite the reoccurrence of pain in these areas. I rehab it long enough for the pain to resolve, but never really address the underlying cause/dysfunction.

With that being said, as I alluded to above, I am going to change the technique lift back to my squat (beltless for a while), do a couple of sets of light fronts just because I appreciate the work they give my thoracic extensors, and add in some unilateral work to hopefully really address any bilateral imbalances that I have going on within the pillar. I need to look up a few more various things but I'll start this today.
 
That was a great read. I'm in the same boat as far as reoccurring injuries go so unilateral work will be making an appearance on my recovery days~ Friday's in my next block.
 
4/24/16

Meso 3 week 1 (for squats - im just gonna restart this since this is really the only day thats changing)

•RFESS (contralateral loading) (no shoes)
30x15x3 ps

•highER bar squats (belt less) (+ mm about knees) (olys w/ 0.75" heel)
Work up to an @6 set to set weight

45/95/135x5
185x3
225x3
255x3@6/6/6/5/6
L Hip and left lower back werent 100% but going heavy isnt my priority right now anyway. Im going to do my best to force myself to stay brutally honest with myself in terms of staying the course and really getting my breathing/bracing down under load. Im going to be weaker for a while, and I'm doing my best to come to terms with that.

•fronts (belt less) (same olys) (1 ct pause)
Work up to @6 set to set weight

165x5x3@6/5/6

•SL DB RDL w/ lateral brace (holding an object on the opposite side to help keep balance - ex: i used the handle on a cable station) (ipsilaterally loaded)

65x8x5

At this point my legs were hips/glute areas were shaking. Seems that this combination is fairly solid for what i need.

•INC bench Db shrug
65x15x2

•Facepull w/ full ext rot
20x15x2

Ss/

•dead bug
X8 per leg x2

•standing HS calves
120x15x2 @2121 tempo
 
I almost did 5th set but the long micro cycles, lack of dedicated phases made me look elsewhere. How do you like and what makes you keep up with it? I'm still curious overall.
 
SweetLou321 said:
I almost did 5th set but the long micro cycles, lack of dedicated phases made me look elsewhere. How do you like and what makes you keep up with it? I'm still curious overall.
Click to expand...

1. The microcycles dont HAVE to be long. Hyde and I are both doing 7 week micros if we have time and fee well enough to do it.

2. You have the freedom to change phases whenever you see fit. The main work stays the same, but he gives you fairly clear instructions on how to adapt the accessory work for a "hypertrophy" or "strength" phase.

I personally like the fact that I am able to complete the sessions quicker than I have been any other form of training in some time. The bench day takes me ~60 mins, the lower days both take ~90 as long as im moving (and I typically break the deadlift day into 2), and the rep bench day takes me 40-45 mins. This is a great change for me as I was honestly sick of spending 2+ hrs lifting with RTS high freq stuff, plus I dont have time for that 4+ days a week anymore like I did then. I have truthfully been getting a little bored of it and am not completely sold that the one top set works well enough for me to progress on it, but I did set two PRs after a couple mesos (although im not sold that I couldnt of set those PRs on a different program considering they were only 13 lbs over my squat and a 9 lb sumo pr). I did set my all time bench PR on it at 365 (10 lbs better than previous) but it wasnt in a meet so it doesnt count.

To be 1000% honest with you im not completely sold on it, I just think that it allows me to get a stimulus with a quick workout, and isnt too much for my hip and low back as it gives me the option to space out the meso some and pull back some of the lower work if need be.
 
Played about 2 hours of basketball tonight. Really hope my knees arent as sore as they were last week. Started to get my jumper back a bit so thats cool i guess.
 
Thanks for the well thought out response. The reasons you are not sold are the same as mine. But your pros are the same as mine as well.

I also hesitate doing full rts with its whole body each session as usually my soft tissue injuries heal slower then my muscles so they act up and I don't want to be there all day long.

I'm toying with some layouts to include rts ideas, in a layout and fashion that wouldn't touch me.

Mike says low stress weeks per patter are about 18% fatigue and something you have ample recovery on, medium weeks are about 30% and you recovery completely from, and high stress around 42% and is incomplete recovery.

Instead of 6 moves per pattern at 5% load drops like her does.

I'm sure you can do less patterns like 2 squat and 2 pull and use larger drops to equate it. Like 7% drop per move for around 30% total, the numbers add up but I'll have to put the theory to the test. And yes the larger drops or whatever method means more work is done but you could time rest periods to limit wasted time too.
 
SweetLou321 said:
Thanks for the well thought out response. The reasons you are not sold are the same as mine. But your pros are the same as mine as well.

I also hesitate doing full rts with its whole body each session as usually my soft tissue injuries heal slower then my muscles so they act up and I don't want to be there all day long.

I'm toying with some layouts to include rts ideas, in a layout and fashion that wouldn't touch me.

Mike says low stress weeks per patter are about 18% fatigue and something you have ample recovery on, medium weeks are about 30% and you recovery completely from, and high stress around 42% and is incomplete recovery.

Instead of 6 moves per pattern at 5% load drops like her does.

I'm sure you can do less patterns like 2 squat and 2 pull and use larger drops to equate it. Like 7% drop per move for around 30% total, the numbers add up but I'll have to put the theory to the test. And yes the larger drops or whatever method means more work is done but you could time rest periods to limit wasted time too.
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Sorry I didn't provide anything additional ha. We are kind of dealing with the same issues so I'm not all that surprised that we agree on most of the points there.

In terms of RTS stuff, once I adapted on it, I actually felt great. The more I squat and pull, generally, the better I feel because my APT somewhat corrects itself due to the frequent stimulus for the hip extensors. So you really just have to give it a month or so to see if you can handle it because initially it feels like **** on your body lol.

The last part is interesting to me, I have toyed around with the idea of putting together an RTS style program with 1 exercise corresponding to each lift per session but just havent really put anything down on paper. I have also been considering running one of Sumner's programs from his books. I am leaning toward doing this as prep for my next meet.
 
Man, my hips and glutes are FEELING it today. Good lord. Back was a little sore (not in a good way) but I just got done doing some hangs and it has cleared it up pretty well for the time being. Knees feel fine after balling yesterday so thats good cuz last week they were sore for a good 4 days.
 
jswain34 said:
Sorry I didn't provide anything additional ha. We are kind of dealing with the same issues so I'm not all that surprised that we agree on most of the points there.

In terms of RTS stuff, once I adapted on it, I actually felt great. The more I squat and pull, generally, the better I feel because my APT somewhat corrects itself due to the frequent stimulus for the hip extensors. So you really just have to give it a month or so to see if you can handle it because initially it feels like **** on your body lol.

The last part is interesting to me, I have toyed around with the idea of putting together an RTS style program with 1 exercise corresponding to each lift per session but just havent really put anything down on paper. I have also been considering running one of Sumner's programs from his books. I am leaning toward doing this as prep for my next meet.
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I won't be going full board full body but I'm gonna try out 4 days a week of 3x frequency upper and lower and see how I do recovery wise.

Yeah the options on endless. I did more digging last night during study breaks from finals and found more program design stuff from mike t. Now I see you can easily hit his stuff in any fashion you like and be fine.

General layout is

Squat main-usually comp squat or close variant
Squat assistance-close variations like pauses, fronts, high bar, ssb ect
Squat supplemental-bss, lunges, leg press, belt squats

Then do the same for deadlift

Have a primary bench like comp bench then a secondary bench and follow the same.

I can expand more if needed.

Then you can do % drops for main and fatigue stops for the same moves that are more balance/rehab, at least that's what I plan on doing. Cane even do an upper lower split this way.
 
Always some good convo going on in here!
 
Been MIA for a few days. Sorry fellas. Double update today.

I did the rep bench day on 4/26

•Inc DB NG bp (30s rest between sets)
70x8x4@6/7/8/9.5
70x6@10
*stay until x8 all sets*

•ohd rope tri ext
80x18x2
*move to x20*

•SA Cable ext
Udhd: 25x25x2 each arm
Ohd: 25x25x2 each arm

•HS Iso pulldown (pron grip)
95x12 both arms same time
95x8 both arms + 4 one at a time
96x9 -15s rest pause-> x3
*stay*

•Hercules curl
50x15
50x10--15s rest pause-> x5
*stay*

•swede pull aparts
Pink band x30x3 w/ 30s rest

Notes:
1. Switched from 2x25 to 5x8 w/ low rest. Just out of preference. Still got a good pump and lots of lactic acid buildup.

Nothing else worth commenting on
 
4/28 deadlift day

•RFESS (contralaterally loaded)
30x15x2

•Conv DL
135/225/275/315/365x5 belt less
+belt
395x3
430x2x4@6/6/5/4
430x7@8
*up 5*

•plate height deficit deads
380x3x3@5/5/5
*up 5*

•FS holds
275x15sx2
275x30s
*stay til I can get 45s on final set*

Ss/

•Rope pull throughs
140x15x3
*up to x20*

•SL LP
1 plate + 2 10s per side x 20 x 2 per leg w/ no rest between legs
1 min rest
Same weight x12
*stay at same weight until i can complete x20 w/ no rest*

Notes:
1. Deads felt a little off. Still trying to find my comfortable stance width. Wedge started working a bit better toward the end.
 
On another note, I found out today that I have been offered a seat in the class of 2020 at the school that I interviewed at last Friday in New Hampshire. I wont have the same amount of time to train during that first year (or likely even second), so I need to go balls to the wall until then. Id like to make some improvements before I start because theres a decent chance I may never get back to where I end up being before I start.
 
jswain34 said:
On another note, I found out today that I have been offered a seat in the class of 2020 at the school that I interviewed at last Friday in New Hampshire. I wont have the same amount of time to train during that first year (or likely even second), so I need to go balls to the wall until then. Id like to make some improvements before I start because theres a decent chance I may never get back to where I end up being before I start.
Click to expand...

Congrats dude!!!

What you going to school for again? Also you can always maintain pretty well while in school, Greg has a lot of good info on this honestly.

Time to up the dose dude.
 
jswain34 said:
4/28 deadlift day

•RFESS (contralaterally loaded)
30x15x2

•Conv DL
135/225/275/315/365x5 belt less
+belt
395x3
430x2x4@6/6/5/4
430x7@8
*up 5*

•plate height deficit deads
380x3x3@5/5/5
*up 5*

•FS holds
275x15sx2
275x30s
*stay til I can get 45s on final set*

Ss/

•Rope pull throughs
140x15x3
*up to x20*

•SL LP
1 plate + 2 10s per side x 20 x 2 per leg w/ no rest between legs
1 min rest
Same weight x12
*stay at same weight until i can complete x20 w/ no rest*

Notes:
1. Deads felt a little off. Still trying to find my comfortable stance width. Wedge started working a bit better toward the end.
Click to expand...

Having done a lot of front squat holds, I will say I prefer greatly sticking to 15s per set, either add more sets or weight, it was so hard to progress time wise for me but I added like 50lbs over 12 weeks beltless with consistency.
 
SweetLou321 said:
Congrats dude!!!

What you going to school for again? Also you can always maintain pretty well while in school, Greg has a lot of good info on this honestly.

Time to up the dose dude.
Click to expand...

Thanks man! Ill be going for my Masters in Physician Assistant. Thanks for the info, ill look into it. I have 7 months or so to figure out my gameplan.

That should be pretty easy :)

SweetLou321 said:
Having done a lot of front squat holds, I will say I prefer greatly sticking to 15s per set, either add more sets or weight, it was so hard to progress time wise for me but I added like 50lbs over 12 weeks beltless with consistency.
Click to expand...

Hmm. Okay. I was planning on using that AMSAP as a way to progress it. I suppose i could just keep it simple and add weight whenever I can comfortably make it the full 15s on all sets.
 
jswain34 said:
Thanks man! Ill be going for my Masters in Physician Assistant. Thanks for the info, ill look into it. I have 7 months or so to figure out my gameplan.

That should be pretty easy :)



Hmm. Okay. I was planning on using that AMSAP as a way to progress it. I suppose i could just keep it simple and add weight whenever I can comfortably make it the full 15s on all sets.
Click to expand...

By dose I mean dose of pizza btw, roids are for ***gots

I mean you can, I just found time was way harder to add then sets or weight. I preferred adding sets with moderate weight like rpe 7 one block then adding sets to take advantage of overreach ect. That's if you cycle block goals.

Btw screw full body, not bc of feel, but bc of time. I don't want to make training that long so I'm with you.
 
SweetLou321 said:
By dose I mean dose of pizza btw, roids are for ***gots

I mean you can, I just found time was way harder to add then sets or weight. I preferred adding sets with moderate weight like rpe 7 one block then adding sets to take advantage of overreach ect. That's if you cycle block goals.

Btw screw full body, not bc of feel, but bc of time. I don't want to make training that long so I'm with you.
Click to expand...

Lmao. Yeah, yeah

I think your way makes more sense anyway truthfully. So ill just add another set and up the weight based on feel of the last set.

I know man. I love it, but it just takes way too damn long. Working up on 3+ comp lifts or close variations then doing multiple sets at said weights just eats up so much time.
 
4/29

•Pull/chin ups
Alternating
ChUs: bw+10x8x3 @6/9/10
PUs: Bw (247 w/ shoes) [email protected] / x6+1 w/ 15s rest pause + 1 fat man eccentric
*Stay w/ 10lbs*

•HS chest supp iso row
80x12x2@9/9
*down 10 lbs - i want to start pausing them*

•Hammer Curl
30x12x2 each arm
30x9+3 ecc each arm

•Standing calves
140x15x2 2111 tempo

•rehab/prehab

1. Serratus upward jabs monster mini x12x2 ps

Ss/

1a. Unil leg rock w/ thoracic rotation 2x12ps

2. Dead bugs 2x8 per leg

Ss/

2a. Clam shells 2x15 per leg

3. scap pull ups
3x8
 
Invalid Link Removed

That ROM though
 
5/1 micro 3 day 1

•bp (pinky on ring)
Work up
290x2x4@6/6/5/6
[email protected]

•dips
Bw+30 (~275) x10x3 @7/7.5/9

Ss/

•lateral raise
25x10x2

•DB reverse fly
20x12x2

Ss/

•cable decline fly
60x20x2

•Hammer strength rear delt fly
70x30x2

Ss/

•HS standing calves
180x8x2 2111 tempo immediately followed by bwx10

Notes:

1st day benching in almost 2 weeks. Didnt get stronger but didnt get weaker either. I am going to give the main day on 5th set til the end of this microcycle to show me something and if it doesnt im switching to Sumner's Classic Chimp program for bench work. I feel like ive given 5th set its fair shot.
 
Sorry I've been sparse through here lately. Life happened lol

I like 5th Set because it is efficient and it works. Not necessarily better than other methods, but it is good for lifters like me that need more recovery and don't have high work capacities. It is a poor choice for the lifter who wants to murder themselves for love of the game and good for someone with 60-90 minutes 3-4x/wk doing only upper or lower at a time.

Chad thinks I pissed off my QL. I legpressed in lieu of deadz Sunday and beltsquat the previous squat day. Continuing 5th Set for upper.

Jessica was the top Lightweight Pro at the Europa btw - made $1,000. It was beautiful in Charlotte.
 
Just western style, linearly periodized, 12 week programming that would be an easy plug into my current layout with 5th set. It is also written to utilize rpe (he calls it "tank reps" but same principle) which is something that I really like as you know through our conversations. I've been eyeing the program down for a while and although I'm not fully ready for the lower work yet I think trying the bench programming is a good idea considering I havent really progressed much with anything else I've tried. Historically, frequency has been the main driver of my bench, which I know is probably what I truly need to get the ball rolling again; but I am going to try to see if I can make some improvements with the current layout of just one bb pressing day.
 
jswain34 said:
Just western style, linearly periodized, 12 week programming that would be an easy plug into my current layout with 5th set. It is also written to utilize rpe (he calls it "tank reps" but same principle) which is something that I really like as you know through our conversations. I've been eyeing the program down for a while and although I'm not fully ready for the lower work yet I think trying the bench programming is a good idea considering I havent really progressed much with anything else I've tried. Historically, frequency has been the main driver of my bench, which I know is probably what I truly need to get the ball rolling again; but I am going to try to see if I can make some improvements with the current layout of just one bb pressing day.
Click to expand...

Sounds awesome. What are the tank reps? Just reps in the tank? Did you buy the book?
 
Congrats on the school situation. Sounds like you are on to something with the frequency, if your chest needs more then give it to it.
 
SweetLou321 said:
Sounds awesome. What are the tank reps? Just reps in the tank? Did you buy the book?
Click to expand...

In my interpretation tank reps are just "reps in the tank" like you said. So "2 tank reps" = RPE 8. And no, I didnt buy* it, but I have it. Let me know if you want it.
 
jswain34 said:
In my interpretation tank reps are just "reps in the tank" like you said. So "2 tank reps" = RPE 8. And no, I didnt but it, but I have it. Let me know if you want it.
Click to expand...

Always. I love reading all I can. Bc everyone own approach can influence my own.
 
Hyde said:
Sorry I've been sparse through here lately. Life happened lol

I like 5th Set because it is efficient and it works. Not necessarily better than other methods, but it is good for lifters like me that need more recovery and don't have high work capacities. It is a poor choice for the lifter who wants to murder themselves for love of the game and good for someone with 60-90 minutes 3-4x/wk doing only upper or lower at a time.

Chad thinks I pissed off my QL. I legpressed in lieu of deadz Sunday and beltsquat the previous squat day. Continuing 5th Set for upper.

Jessica was the top Lightweight Pro at the Europa btw - made $1,000. It was beautiful in Charlotte.
Click to expand...

No worries. Seems like most of us have lowered our activity on here quite a bit the last few months

I agree with your comments on 5th set, I plan on keeping the 5th set lower work (at least squats for sure) as it allows me to work on what I need to work on in a well structured manner. I just dont seem to be getting anything out of it on the comp upper day so I dont really see the point in continuing to spin my wheels with it. I also may switch the second pressing day to an overhead day, but thats just because I dont want to leave that on the back burner for too long in case I ever really do decide to do a strongman comp.

Fuk QLs. Donnie's hangs are the best thing i have found to help mine relax and come back stronger. Its hard as hell to get in there with a lax ball to release it.

I think you mentioned that. Tell her congrats for me! Im not surprised after seeing her gunz in that pic you sent of you guys. She looked like she was damn near able to walk up on stage in a lightweight bb comp.
 
5/4/16 squat day

•RFESS contralateral load
35x15x2 each leg
Bwx15 each leg

•belt less mid bar squat w/ olys
45/95/135/185x5
215x3 ( mini around knees through here)
245x3 ( - mini around knees)
275x3x5 @6/6/6/6/7

+ belt for ****s
275x3@2 or less

•front squat w/ 1-2ct pause
Belt less
175x5x3

•SL rdl with lateral brace (ipsilateral load)
70x8x5 per leg

•side plan w/ cable rear delt fly (got it from Gentilcore)
20x10x2 per side (~20s per set)

Notes:
•Breathing/bracing under load without a belt still needs a TON of work. Frustrating as hell.
•need to address my APT more diligently. I think that may be why high frequency squats and pulls helped my back so much. Frequent posterior chain stimulus which may have helped correct my APT. Dunno, just a theory at this point.
 
Lou, I didnt get up as early as I wanted to and am running a bit behind schedule for work right now. I will comment on your program questions in your log when I have time, maybe tonight when I get home from work depending on how late it ends up being. Just from quickly skimming it last night, I was leaning toward option A because it seemed way less complicated and almost like something you really should already be doing in terms of going in week after week attempting to beat the previous weeks top set by ~5lbs or whatever else is there. But I know you feel like you lose your brace and get a little screwy with reps so the low rep high set option may be best for your individual needs. I just need a little more time to look at it because, frankly, you are much more intelligent than I am when it comes to programming for yourself.
 
jswain34 said:
Lou, I didnt get up as early as I wanted to and am running a bit behind schedule for work right now. I will comment on your program questions in your log when I have time, maybe tonight when I get home from work depending on how late it ends up being. Just from quickly skimming it last night, I was leaning toward option A because it seemed way less complicated and almost like something you really should already be doing in terms of going in week after week attempting to beat the previous weeks top set by ~5lbs or whatever else is there. But I know you feel like you lose your brace and get a little screwy with reps so the low rep high set option may be best for your individual needs. I just need a little more time to look at it because, frankly, you are much more intelligent than I am when it comes to programming for yourself.
Click to expand...

No worries man. There are ups and downs with each option. Option a is usually what I do for most people but this sets some autoregulated barriers to not cross to avoid injury or burnout to simply get the work done. Option b is similar but lets the tops and volume for the day be more so dictated by autoregulation.
 
mentally, the belt has always been a crutch, for lack of better words, for me personally when squatting...having the belt around my waist, but not actually latched helped me get used to more and more actual beltless work...it's funny how much easier it is to cue bracing patterns with a belt on in general...
 
SweetLou321 said:
No worries man. There are ups and downs with each option. Option a is usually what I do for most people but this sets some autoregulated barriers to not cross to avoid injury or burnout to simply get the work done. Option b is similar but lets the tops and volume for the day be more so dictated by autoregulation.
Click to expand...

Thats what I liked about option A. It lets you have a goal top set for the day but that is subject to change based on the RPEs of the work up sets. But, honestly, I typically do that anyway even if I dont have a programmed goal, I just aim to hit the rep # at that rpe which would correspond to my 1rm or above. I understand that that isnt feasible every single day, but imo it should always be the goal to set rep prs when healthy.

I will start posting this stuff in your log though, I'd like to discuss your questions in there just so we remember where we can refer back to later lol. Im all for full autoregulation though, which is what you state option B offers. Although, I think at the end of the day, option A is also pretty much fully set by autoregulation, you just have a specific goal on paper going in.

Yomo said:
mentally, the belt has always been a crutch, for lack of better words, for me personally when squatting...having the belt around my waist, but not actually latched helped me get used to more and more actual beltless work...it's funny how much easier it is to cue bracing patterns with a belt on in general...
Click to expand...

I have found this as well. If you look back through the log there are several places where I write "unlatched/latched belt". I just really need to gain TVA control under load as that seems to be my main issue imo. The belt does provide me some proprioceptive feedback but I need to achieve the ability to brace without the belt.
 
5/5 squat aux lifts and cardio

Full warmup

•Inc DB shrug (mainly focusing on retraction, theyre really like horizontal shrugs)
70x15x3
+5 first set

•facepull w/ full ext rot
20x20x2

Ss/

•dead bugs
3 sets x8 per leg

•standing calves on hammer strength machine
120x20x2
2121 tempo

CARDIO

Concept 2 rower: 1220 meters in 5 mins
5 min rest
Elliptical LISS: 10 min at ~130 strides/min at incline 15

I hate ellipticals. They feel so damn funky. I would do incline walking but after some research on EBSCOhost I found that incline treadmill walking is effective as a treatment for posterior pelvic tilt or "flat back syndrome" so I avoided that due to concerns that it may also exacerbate anterior pelvic tilt.
 
capo180 said:
Interesting research note there. I should stay away from incline treadmill myself then.
Click to expand...

Like I said it's just a theory but I dont see a point in doing it given the multiple other options for cardio.
 
5/6/17 micro 4 (i think?) day 4

•45 deg INC NG DB BP
30s rest
70x8/8/8
70x6 15s rest x2
70x5 15s rest x3

*Did worse than last week. Gonna drop it to 60 lbs.*

•Hammer Strength Iso pulldown
95x12x2
95x10 both arms same time + x2 one arm at a time

•OHD rope extensions
80x20x2

•SA tri ext
-udhd grip: 30x25 per arm / 35x15-15s->x7+3 eccentrics per arm
-ohd: 30x23-15s->x2 / 30x20-15s->x5 per arm

•Swede pull aparts
Band that i have no idea the resistance of but is definitely less than a monster mini x30x3 (30s rest)

•forearm twists with 2-3 ct hold in pronation
30x15x3

•Hercules cable curl
50x15x2
*+10 first set*
 
5/8/16 M4d4

Played around with deadlift stance a little bit today. Went a little wider than shoulder width and didn't really see any improvement. Im just weaker conventionally now than I once was I guess.

•conv dead
135/225/275/325/365x3
400x2
435x2x4@6/7/8/9
435x6@9 switched back to shoulder width stance for this set.

•Pull/chin ups
-pu: 244+10lb x8x3
-NG chin up: x8x2
Went with NG due to some R elbow and shoulder pain with pron grip.

•Rope pull-through
140x15x3

•seated cable row (pron grip) +1-2 ct pause at peak contraction
70x12x2@6/6

•Hammer curl
30x12x3

notes:
Overall it was a pretty poor lift today. I felt weak deadlifting and i couldn't really get my weight back on my heels off the floor. A few reps were fairly ugly, but the amrap set was controlled pretty well. I have one more microcycle on 5th set then I'll be deloading and starting up Classic Chimp BP and DL afterward. Will keep 5th set technique day squats and am still working on figuring out what I'll be doing for the 4th day. Id like to incorporate some OP but am still figuring it out. Gonna play 2 hours of pickup bball later.
 
I've been trying to push my frequency back to 4x a week, and I have been enjoying ohp after my 2 30-rep sets of incline db on my 2nd pressing day. Just been doing volume strict work, seated due to the QL not taking standing while I'm healing it.

Ohp is kinda fun
 
Hyde said:
I've been trying to push my frequency back to 4x a week, and I have been enjoying ohp after my 2 30-rep sets of incline db on my 2nd pressing day. Just been doing volume strict work, seated due to the QL not taking standing while I'm healing it.

Ohp is kinda fun
Click to expand...

I have been thinking that that is one of my issues too. Id like to think I can make progress with 3x/week frequency but in the long hall thats another 6 sessions every mesocycle with 4x/week. I am going to strive to start getting all 4 days back in one week, which ill actually lift 5 if I choose to continue to split the squat session.

Thats one of the ways I was thinking of incorporating it also - following the 5x8 w/ 30s rest sets on the 4th day. Seems to be the logical place to put it, if not before it.
 
5/10/17 micro 5

•Comp bp
45/95/135/185/215/245x5
275x2
295x2x4@8/7.5/8/7
[email protected]

•dips
245 bw + 35lb x10x3 @7.5/10/9

Ss/

•Db lateral raise
25x10x2

•Rear delt db fly
25x12x2

Ss/

•decline cable fly
70x15x2

•Hammer Strength Rear delt flys
80x20x2

Ss/

•HS calve raises 2112 tempo
180x8x2

Meh. Bench felt heavy. Whatever.
 
Hyde said:
Only hit 265x5 touch n go for my AMRAP today, if it makes you feel any better
Click to expand...

I wish it did but it doesn't lol. Hows training with the crew on Sundays going for you?
 
5/12 squat day micro 5 day 2

•squat - shoeless
45/95/135/165/195/225x5
255x3
285x3x4 belt less @6/6/6/6
Bracing was a little better this week. I was taking my breath then pressurizing vs trying to do the opposite and i felt that I was able to get a better brace.
+ loose belt
285x3@3

•front squat (1ct pause - shoeless)
135x5
185x5x3@6/6.5/7

•SL RDL w/ lateral brace
80x12 per leg - accidentally did 12 the first set on my right so i matched with the left
80x8x4

•inc db shrug
75x15
70x15x2

•Facepull w/ ext rot
25x20x2

Ss/

Dead bug
x8x2 per leg

Improved a bit on my beltless bracing i feel today so that's great. Warmed up the core a bit more in my warmup today with some pallofs and rope crunches. Also switched the rfess for hip circle glute bridges and i feel that i was able to engage my glutes a bit better with this. Gonna keep on keepin on.
 
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