Jswain's training log for powerlifting

5/15/17 micro 5 day 3

•NG DB Inc Bp
30s rest
65x8x5 @6/7/8/9/10
Reps 5-8 in set 4 and all of set 5 were done pronated and like a traditional inc db press.

•HS iso lat pulldown
90s rest
95x12x2
95x9+3 one arm at a time

•ohd tri ext w/ rope
90x12x2 @ 3/4

•SA tri ext
-Udhd: 30x25x2 per arm
-overhand: 30x25x2 per arm

•hercules curl
60x15
50x15

•Swede pull aparts
30s rest
Pink band x30x3

All she wrote. Been half way cutting for about 5 weeks now. I dont really have a daily goal, I just try to eat at maintenance on days i work out and 200-500 below on off days depending on wherever i end up when I decide i can quit eating lol. Weight has been steadily coming off, I feel like im looking a little less soft too but who knows.
 
Looking "a little less soft" is always a good thing!!!!
 
5/17/17 micro 5 day 4 part a

Warmup:
Usual **** (dyn stretches, rotator cuff warmup 2 x15, cable rows 2x15)
Hip circle clams 2x15
Hip circle glute bridges 2x15
Hip circle walk

•Conv deads (shoeless)
135/225/275/315x5 belt less
365x5 loose belt
+ latched belt
405x2
440x2x4@6/6.5/6/6
440x8@9
Better.

•plate deficit deads (2-2.5") (+ shoes & belt)
385x3x3

•Rope pull throughs
140x18x3

Ss/

•front squat holds
135/185/225/255x15s
285x15s x3

•SL LP
65 per side x20x2 no rest between legs
1 min rest
65 per side x20 per leg
^ good lord the quad pump is fierce

Notes:
I dont really feel like I need a deload, so I may just jump right into the classic chimp next week. The first meso is pretty low intensity so i think id be okay jumping right in. I have a pretty slow week at work next week so thats probably half the reason why i dont want to deload. Seems like a good week to start up a new program.
 
If you don't need it to be ready, don't deload. I have yet to start doing what they're doing, as this strained QL is taking longer to come back from than I expected. Basically I have to keep my torso very upright and I have to keep all my lower body loading well within my overall strength capabilities.

Saturday I SSB squat 3x10 at 162, 3x10 at 212, and 2x5 paused w 262. I also have to OHP seated and belted hard.

Today I pulled for first time in 3 wks instead of legpress, high handle trap bar off 3" blocks, 6x10 and one 20 rep w just 320. 2nd set into ditching the blocks the QL screamed again and had to go back up on blocks

I just wanna get strong AF and my body is testing my patience
 
Hyde said:
If you don't need it to be ready, don't deload. I have yet to start doing what they're doing, as this strained QL is taking longer to come back from than I expected. Basically I have to keep my torso very upright and I have to keep all my lower body loading well within my overall strength capabilities.

Saturday I SSB squat 3x10 at 162, 3x10 at 212, and 2x5 paused w 262. I also have to OHP seated and belted hard.

Today I pulled for first time in 3 wks instead of legpress, high handle trap bar off 3" blocks, 6x10 and one 20 rep w just 320. 2nd set into ditching the blocks the QL screamed again and had to go back up on blocks

I just wanna get strong AF and my body is testing my patience
Click to expand...

No doubt on the bolded, that is how I feel right now. Trying to ease myself back into some training that feels good and is also effective. However it seems something is always tweaked a bit recently...
 
Hyde said:
If you don't need it to be ready, don't deload. I have yet to start doing what they're doing, as this strained QL is taking longer to come back from than I expected. Basically I have to keep my torso very upright and I have to keep all my lower body loading well within my overall strength capabilities.

Saturday I SSB squat 3x10 at 162, 3x10 at 212, and 2x5 paused w 262. I also have to OHP seated and belted hard.

Today I pulled for first time in 3 wks instead of legpress, high handle trap bar off 3" blocks, 6x10 and one 20 rep w just 320. 2nd set into ditching the blocks the QL screamed again and had to go back up on blocks

I just wanna get strong AF and my body is testing my patience
Click to expand...

No doubt on the bolded, that is how I feel right now. Trying to ease myself back into some training that feels good and is also effective. However it seems something is always tweaked a bit recently...
 
Hit deadlift accessories today.

•Chins/pull ups
C x8
P x8
C x8
P x5
C x8

•seated cable row (pron grip) (paused)
80x12x3

•hammer curls
30x12x3

•suitcase carry
75lb x 60s x2 per arm
^was the heaviest dumbell on this half of the gym I was at.

I always feel like I waste pre workout on this day lol. Luckily im changing programs and im hoping ill be able to get through that work in the same day most times.
 
lol that's how I feel my Wednesday's are. Waste of pre workout.. but, I don't want to NOT take it because then no gains will be made that day
 
tyga tyga said:
lol that's how I feel my Wednesday's are. Waste of pre workout.. but, I don't want to NOT take it because then no gains will be made that day
Click to expand...

Lol, exactly. Everyone knows that if you don't take pre-workout or check yourself in at the gym on Facebook your workout doesn't even count.
 
5/21 Classic Chimp week 1 day 1

•Raw Bp (5x8@6) (pinky on ring)
2 min rest
45/95/135/185x8
210x3
235x8x3@6/8/9.5
205x8x2@7/9.5

I hate rep work.

•2 board comp grip press (3x8@6)
185x8x3@6/7/7.5

•inc cg bp (pause at chin) (3x8@6)
45/95x8
135x8 rep x3 set @6/6.5/5
The improvement was just from starting to improve the pattern.

•2 way shoulder raise (took out front raises) (3x15)
20x15
15x15x2

•OHD TRI EXT
90x15
110x15x2

•HS RD FLY
80x25x2

Notes:

•he uses "tank reps" but i prefer to just use rpe cuz its easier to write and im familiar with it. Example: today he wrote 5x8 w/ 4 tank reps, I write 5x8@6 rpe.

•He calls for 5x15 for both triceps and shoulders. I think 3x15 for triceps is good enough with all of the other rep work. As the program moves toward lower rep work as the main work i may add the additional sets in. The majority of the stimulus is coming from the barbell work anyway so i dont feel too strongly about missing out on 2 more sets of rope extensions.

•5x8 made me feel it's bich quick. He recommended using 70% of 1rm which would have put me at 245. I used ~68% which i got from the RTS table. I should probably invest the time to develop my own custom rts table at some point since i use it extensively with pretty much every program i use.

Edit: i mistyped my bench sets in so theyre fixed now.
 
jswain34 said:
5/21 Classic Chimp week 1 day 1

•Raw Bp (5x8@6) (pinky on ring)
2 min rest
45/95/135/185x8
210x3
235x6/8/9.5
205x8x6/9.5

I hate rep work.

•2 board comp grip press (3x8@6)
185x8x3@6/7/7.5

•inc cg bp (pause at chin) (3x8@6)
45/95x8
135x8 rep x3 set @6/6.5/5
The improvement was just from starting to improve the pattern.

•2 way shoulder raise (took out front raises) (3x15)
20x15
15x15x2

•OHD TRI EXT
90x15
110x15x2

•HS RD FLY
80x25x2

Notes:

•he uses "tank reps" but i prefer to just use rpe cuz its easier to write and im familiar with it. Example: today he wrote 5x8 w/ 4 tank reps, I write 5x8@6 rpe.

•He calls for 5x15 for both triceps and shoulders. I think 3x15 for triceps is good enough with all of the other rep work. As the program moves toward lower rep work as the main work i may add the additional sets in. The majority of the stimulus is coming from the barbell work anyway so i dont feel too strongly about missing out on 2 more sets of rope extensions.

•5x8 made me feel it's bich quick. He recommended using 70% of 1rm which would have put me at 245. I used ~68% which i got from the RTS table. I should probably invest the time to develop my own custom rts table at some point since i use it extensively with pretty much every program i use.
Click to expand...

Looks good man. If you kept up with the new rts momentum write up it points out that if you get less then 8 reps with 80% then you should do more rep work and lower intensity stuff. If you get 8 or more reps per set then do lower reps and more intensity. So I also hate rep work but this could point that we may need it to make better overall progress.
 
SweetLou321 said:
Looks good man. If you kept up with the new rts momentum write up it points out that if you get less then 8 reps with 80% then you should do more rep work and lower intensity stuff. If you get 8 or more reps per set then do lower reps and more intensity. So I also hate rep work but this could point that we may need it to make better overall progress.
Click to expand...

I unfortunately havent read the write up yet. Is that just one set or what? Because i could hit 80% for 1 set of 8, just not multiple sets. Also, that seems counterintuitive to me. If we are naturally better at lower rep higher intensity stuff, shouldnt we train that way?
 
jswain34 said:
I unfortunately havent read the write up yet. Is that just one set or what? Because i could hit 80% for 1 set of 8, just not multiple sets. Also, that seems counterintuitive to me. If we are naturally better at lower rep higher intensity stuff, shouldnt we train that way?
Click to expand...

It was one set. That is what he thought going in but it's not what it showed. Just further pushes the "work your weakness" idea not just through movements but rep ranges too.
 
SweetLou321 said:
It was one set. That is what he thought going in but it's not what it showed. Just further pushes the "work your weakness" idea not just through movements but rep ranges too.
Click to expand...

Very interesting. I think id be able to do 8 at 80% on bench and deads but i wouldnt bet on it for squats.
 
5/23/16

5th set technique squat primary with classic chimp 2', 3', and accessories.

W1 d2

•Squat (flats) (comp bar placement)
45/95/135/185/225x5 belt less
255x3 beltless
285x3 beltless
295x3x2@6/6 beltless
295x3x2@4/4 loose belt

Bracing seems to be improving slowly. I was more comfortable under the weight today without the belt than I have been.

•Front squat
185x8x3@6/6/6 -> cardio was more of the limiting factor here.

Decided to push some singles today to try and gauge an e1rm to have some goals to hit going into sessions.

225x1
255x1
285x1
315x1
345x1@8 ~375 e1rm

•SL RDL w/ lateral brace
90x8x3 per leg

•seated cable row (iso) (pron grip) (1 ct pause at full contraction)
80 per arm x15x3

Ss/

•ab rollout
X10x3

•Inc db shrug
70x15x2

Ss/

•half kneeling cable chop
30x15x2
 
jswain34 said:
I unfortunately havent read the write up yet. Is that just one set or what? Because i could hit 80% for 1 set of 8, just not multiple sets. Also, that seems counterintuitive to me. If we are naturally better at lower rep higher intensity stuff, shouldnt we train that way?
Click to expand...
No it goes along with training your weakness. YOu should train the parts you are not good at to get the added benefit to the parts you are good at.

For example it requires volume to build muscle, doing 5x15 on shoulders and triceps adds that volume. The muscle has to increase the number of mitochondria and nuclei to support the work load. This translates to larger muscles, and allows for a higher work capacity which translates to you being able to lift heavier weights at a higher volume than before. You can just make more progress when you are working both ends of the spectrum providing recovery is sufficient.

SweetLou321 said:
It was one set. That is what he thought going in but it's not what it showed. Just further pushes the "work your weakness" idea not just through movements but rep ranges too.
Click to expand...
Agreed, you will always make better overall progress from correcting a weakness that could be limiting your strengths...
jswain34 said:
Very interesting. I think id be able to do 8 at 80% on bench and deads but i wouldnt bet on it for squats.
Click to expand...
Yeah, I was right there with you before I let life and injury get in the way. Now I don't know because I have no clue what my max is or even close. Still breaking things back in from the time off.
 
5/25 Chimp week 1 day 3

•OHP
2 min rest
45x15
65x15
95x17/15/10

I hate reps. Goal is to get 20/15/10 then will up weight. Got the idea from an article I saw by kalle beck.

•dips
Bwx10x2
Right shoulder was feeling a bit funky.

•JM press
95x10x5

Ss/

•hammer curl
30x15x3

And

•reverse preacher curl
65x12x2

•hercules curl
60x12
50x12
40x12

•ohd tricep extension
110x15x3

•SA underhand tri extension
30x15x2
 
5/27 chimp week 1 day 4

•deadlift (sumo)
135/225x8
315/365x5
+ straps & belt
405x8x5@6/6/7/6/6

•4" rack pulls (conv)
315x8@6/4/4

•skipped x8x3 deficits as my back was starting to feel it after 64 deadlift reps.

•Nordic hs curl
X10
X10x2 +monster mini assistance

Ss/

•NG pullup
X10/9/9

•front squat holds
225x15s warmup
260x15s warmup
295x15sx3

Ss/

•cable pull through
140x15x2

•1/2 kneeling pallof press
40x(15s/3sx3)x3

Ss/

•facepulls
20x20x3

Notes:

Woof. That was rough. Finally figured out a way to do nordic hs curls at my gym. Pretty stoked about that. Need to work on my sumo wedge again.

Heres my nordic hs curl setup in case anyone wants to use it: Invalid Link Removed
 
The gym across the street from my gym (Method Sports Performance) has an assisted leg curl machine that is way harder than a GHR and lets you adjust the amount of support it provides for a leg curl, and it's awesome. But it's $80/month there because it's owned by the hospital, and you can't make any noise there lol
 
Hyde said:
The gym across the street from my gym (Method Sports Performance) has an assisted leg curl machine that is way harder than a GHR and lets you adjust the amount of support it provides for a leg curl, and it's awesome. But it's $80/month there because it's owned by the hospital, and you can't make any noise there lol
Click to expand...

Sounds like a terrible way to spend $80 lol
 
Hyde said:
The gym across the street from my gym (Method Sports Performance) has an assisted leg curl machine that is way harder than a GHR and lets you adjust the amount of support it provides for a leg curl, and it's awesome. But it's $80/month there because it's owned by the hospital, and you can't make any noise there lol
Click to expand...
Sounds like the Inverse Leg Curl machine.

I want one, but don't have the space (and it is expensive as ****).
 
Hyde said:
The gym across the street from my gym (Method Sports Performance) has an assisted leg curl machine that is way harder than a GHR and lets you adjust the amount of support it provides for a leg curl, and it's awesome. But it's $80/month there because it's owned by the hospital, and you can't make any noise there lol
Click to expand...

Lol damn. That sounded great until you dropped the price and planet fitness atmosphere on me haha. The hospital i was at in IL had a nice facility but it was still 80$/mo for my "contracted employee" rate. Ef that.

tyga tyga said:
Sounds like a terrible way to spend $80 lol
Click to expand...

Lol agreed.

jimbuick said:
Sounds like the Inverse Leg Curl machine.

I want one, but don't have the space (and it is expensive as ****).
Click to expand...

Was thinking the same thing. There is a westside certified facility about an hour away from me that had one I believe. Ive been wanting to make it out there but their hours are shîtty.

Lets all pitch in for one, move to texas, and start our own gym at Jim's house. Supertraining gym v2 but less douchy.
 
5/30/2017

Classic Chimp week 2 day 1

•BP (pinky on ring) (x7x5@7)
45/95/135/185 x various reps
225x5
3 min rest from here on
[email protected]/8.5/9
225x7@8/8

•2 board press comp grip
[email protected]/8/8.5

•Inc CG bp (paused at chin)
45/95/135x7
155x7@7/8/8.5

•2 way delt raise
15x15x3
(+5 first set)

•ohd tri ext
110x15x3

•HS REAR DELT FLY
80x30
80x20-(15s)+6-(5s)+4
 
jswain34 said:
Was thinking the same thing. There is a westside certified facility about an hour away from me that had one I believe. Ive been wanting to make it out there but their hours are shîtty.

Lets all pitch in for one, move to texas, and start our own gym at Jim's house. Supertraining gym v2 but less douchy.
Click to expand...

Yeah, except we will lease a metal building for it.
 
6/1 chimp de classico week 2 day 2

•Sq (shoeless) (sleeves)
45/95/135/185/225 x5
255x3
285x3
315x3x4@6/6/6/6 belt less
315x3@ 5? + loose belt

•front squat (+ belt, strap grip)
[email protected]/7/7

•DB SL RDL w/ l brace
95x8x3
(+5)

•seated iso cable row (pron) (1ct pause)
90x15x3
(+10 until you can get all 3 sets with same weight)

•ab roll out
X10x3

•Inc db shrug
75x15
70x15
(+5 set 2)

•1/2 kneeling cable chop
35x15x2
(+5 both sets)

Notes:
1. Squat is feeling almost good enough belt less to throw the belt on. I feel stable, but i still dont have the same confidence sinking into the hole and exploding out of it without the belt.
2. Better fronts today +40 lbs and only 1 less rep. Did some shoulder/tri/lat and wrist mobility beforehand plus used straps around the bar and i felt that my positioning was much stronger. I cant really explain why the straps seemed to help, but they did. I guess they just anchor your hands there instead of letting them slip off.

Rest was just fluff. Really liking the iso cable row. Im considering doing 2 lighter sets afterward and throwing in an external rotation for rehab work.
 
jimbuick said:
Sounds like the Inverse Leg Curl machine.

I want one, but don't have the space (and it is expensive as ****).
Click to expand...

It is, I just forgot the name. Basically what the Nordic curl is accomplishing.

The whole facility is equipped pretty awesome, but the sterile atmosphere is stifling to say the least.

My gym, I was pulling on the metal wagon wheels (4" block height basically) and it was clanging away every rep and nobody had any issue. Same for my gf's log. I'll take that for $20/month!

How are you liking the Chimp, JSwain??
 
Im kinda diggin it - I think its just different than what I was doing so right now im engaged in it. This 4 week block is high rep/volume on everything so thats something very different than what I have done in a long time. Plus, this training layout kind of reminds me of RTS stuff (goal rpes for each exercise mainly) so im enjoying that too. Its too early to really comment in it though, since its only nearly the end of the second week.
 
6/3/17

Week 2 day 3

•OP
95x20
95x15
95x10

(+10)

Swede band pull apart done between sets (3 sets)

•dips
Bw (~245) x15, x12

•JM press
95x10/10/10/10/10

Ss/

•Hammer curl
35x15R/15L
35x10/10
35x10/10

&

Band pull apart 2 sets of 15

•reverse preacher curl
70x12/12/8

•ohd tri ext - rope
120x15/15/15

Ss/

•swede pull apart
3 sets of 15

•hercules curl
50x15/12
40x15

•SA tri ext (udhd)
35x15 each arm
35x12 + 3 eccentrics each arm

Ss/

•ab rollout
X8x2

Notes:

The pump was real with this one. Slowly gonna up the weights on JMs, gonna be careful with them to hopefully avoid pissing off my tricep tendons.

Dunno if I'll be able to pull tomorrow afternoon d/t working tonight til 8am tomorrow then some plans in the afternoon. If i cant get it in ill just move them to monday and try to catch up next week.
 
6/5 week 2 day 4

•deadlift (sumo)
135/225/275/315x5
+ belt
365x3
+ straps
415x7@6
[email protected]?/6.5/7/7

•4" rack pulls
315x7
365x7x3@7/7/7

Ss/

•NG PUs (3 sets x amrap)
(245)x8x3

•Nord ham curls w/ mm assist
x10x3

Ss/

•facepull
25x15x3

•FS holds
Got to 185 and said fuk this. Im sunburnt like a mfer and this did not feel good lol.

•Did 4x10 ab rollouts instead.
 
•Comp BP (pinky on ring) (x6x5)
45/95/135/185/225x6

250x6x5@7/7.5/8.5/8/9

•2 board press (comp grip) (x6x3)
235x6x3@8/7.5/

•CG INC BP (pointer on edge) (x6x3)
165x6x3@8/

•2 way delt raise
20x15
15x15x2

Ss/

•OHD tri ext (rope)
120x15x3

Skipped the hs rear delt flys that I usually do since I hit it some yesterday after deads too. Bench was meh. I think the majority of my issues are in my set up at this point. I dont feel anywhere near as tight as i did when my bench was moving back at Jakked.
 
6/7/17 week 3 day 2

•comp squat (belt less til last set)
45/95/135/185/225x5
260x3
290x3
320x3x5@6/6/6/6 belt less
320x3@3 w/ loose belt

•front squat (x6x3)
(+belt; strap grip)
185x6
225x6
250x6x3@7/8/8

•DB SLDL w/ lateral brace
100x8x5

Ss/

•Seated iso pron grip cable row
100x15x3

•seated inc shrug

(Nope) - the gf was ready to go asap.

•ab rollout
2x10

Missed 1 set - usually do 3.

•1/2 kneel cable chop (2x15)
40x15
50x15

Took the gf with me and she was pretty much ready to leave once i finished squatting. So i just hurried up and got in what I could. The only things I missed out on were 1 set of ab rollouts and the inc db shrug. So, all in all, not bad. Work scheduled 12s which usually end up being 13-14s the next two days so no gym at least tomorrow. I may try to get in after work on Friday but its no guarantee.

Squatting beltless continues to feel more comfortable each week. Once again, I just dont seem to have to same explosiveness into and out of the hole without the belt though. Could just be a confidence thing, or it could be im still really not as tight without it as I need to be. Either way, I'm feeling comfortable with the progress I have made belt less and will be adding the belt back in in 2 weeks after a slight deload week in classic chimp next week (5% reduction in goal relative intensity and 1 less rep per set).
 
6/9/17

Got it in after work.

•OP
45/75x10
105x20
3 min
105x15
3 min
105x10

•Dips
Bwx12, 12

Ss/

Pull aparts
2x15

•JM press
45x10
85x10
105x10x5

Ss/

•Hammer curl
35x15
35x12
35x12

And

•reverse preacher curl
70x12x3

•ohd rope pushdowns
120x15x3

•SA tri extension
35x15x2

Skipped hercules curls. Might make em up tomorrow after deads, might not.
 
6/10/17

Classic chimp week 3 day 4

•DL (sumo)
135/225/315/365x6
415x6
465x6x5@7/7.5/7/7/8

•4" rack pulls
315/365x6
405x6x2
405x4

My back had had enough on that last set. 4 days between heavy dead days was a bad idea. Almost made it all the way through though.

Ss/

•NG PUs
Bw (~245) x 3 sets: x10, 8, 8

•Nord HS curl w/ mm assist
3 sets of 10

Ss/

•Facepull
30x15x3

Didnt do my front squat holds or pallofs. I was just spent and said fck it. Maybe one of these days I wont be a puss and will finish a session. Excited for this mini deload next week. Need to drop some fatigue.
 
jswain34 said:
6/10/17

Classic chimp week 3 day 4

•DL (sumo)
135/225/315/365x6
415x6
465x6x5@7/7.5/7/7/8

•4" rack pulls
315/365x6
405x6x2
405x4

My back had had enough on that last set. 4 days between heavy dead days was a bad idea. Almost made it all the way through though.

Ss/

•NG PUs
Bw (~245) x 3 sets: x10, 8, 8

•Nord HS curl w/ mm assist
3 sets of 10

Ss/

•Facepull
30x15x3

Didnt do my front squat holds or pallofs. I was just spent and said fck it. Maybe one of these days I wont be a puss and will finish a session. Excited for this mini deload next week. Need to drop some fatigue.
Click to expand...
I bought that book when it first came out, but the training looked too boring for me to commit to for an extended period. I'm glad someone here is running it, so that I can see how it works out.

Check your PMs man.
 
Chimp week 4 day 1

•comp bp
255x5x4 @5-7
2 min rest between sets

•2 board press
255x5x3@5-6

•inc cgbp paused at chin
135x5x3@5 or less

•2 way delt raise
20x15x2

Ss/

•ohd tri ext
130x15x3

•HS RD fly
80x30
80x20-15s->x10

Man my bench feels weak. Interested to see where I'm at once I start pushing the weights again. With the way I feel its going ill just be happy to match where I was.

With that being said, myself, Hyde, and Tyga are looking at a USPA meet on 8/26 in Hyde's neck of the woods. I have a week to figure out for sure if we're doing it or not (right now it looks like an 80% yes from my discussion with Hyde over the weekend). If we are going to commit, I'll be switching to the Vanilla Gorilla program next week. I was liking the classic chimp but theres a good chance that this could be my last meet for a while so I really want to do everything I can to hit 1500 and with the positive prior experiences ive had with high frequency in meet prep i fee that that program gives me a better chance of hitting my goal.
 
I should know within this first training week lol as long as I can pull with minimal to no discomfort then I *should* be there. Kinda texted back and forth with hyde this weekend as well.
 
tyga tyga said:
I should know within this first training week lol as long as I can pull with minimal to no discomfort then I *should* be there. Kinda texted back and forth with hyde this weekend as well.
Click to expand...

Just let me know man, no worries if you cant, health comes first.

Yomo said:
good stuff...I'll be starting the VG program after my July meet...
Click to expand...

Nice! What meet are you doing?

Yomo said:
btw, if you needed a spreadsheet for it, let me know.
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Dude, that would be awesome. I made an excel spreadsheet for Classic Chimp and it was so tedious i was really not looking forward to doing the VG one.
 
Classic chimp week 4 day 2

•Sq (shoe less)
45/95/135/185x5
225x3x5
Belt less

•Front squat
240x5x3@5/5/7
Last set with 2 ct pause

•snatch grip RDL w/ 2521 tempo
135x10x3
Pc was lit up. Best ive felt my glutes in any movement since GHRs.

•seated cable row (pron grip)
110x15x3

Ss/

•ab rollout
Bwx10x3

•1/2 kneeling cable chop
50x15x2

•inc db shrug
75x15x2

Squat felt good today. My back has been feeling a little fragile the last 3-4 days so i did some extra ab rollouts beforehand and there were really no issues during my sets. I did take it a tad lighter than I otherwise would have but I wanted to give it one week of just going through the motor pattern to keep everything greased but completely deload the lift. Will probably do the same thing for deads, maybe just get up to 350 for 5x5 instead of the 430 the programmed goal percentage would put me at.
 
I am planning on doing the meet, and moving my training towards that. Let me know in a few days gents and I will sign up. If it fills up I'll just do a strongman comp the week before in the Chi area our friend is hosting, but I'd rather do the meet with you guys.
 
Hyde said:
I am planning on doing the meet, and moving my training towards that. Let me know in a few days gents and I will sign up. If it fills up I'll just do a strongman comp the week before in the Chi area our friend is hosting, but I'd rather do the meet with you guys.
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Cool. What are the events for the strongman comp? If I feel like I have even the slightest chance of being able to not absolutely suck i may just do that with you if it comes to that, lol.

jimbuick said:
Me, you, and Hyde should meet up at M.G.G or Jakked on the 25th before I head back to Houston.
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Hyde said:
25th of what month?
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jimbuick said:
This month.
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I have that day off so I'm in. Im all for either one. I love jakked but have also never been to MGG so im all for either one. Are you going to actually be in Chicago, Jim? Cuz jakked is about 45 mins west in Aurora/Oswego. We could even go to Barbell Central (lilliebridge's place) but on a Saturday i have heard it's pretty much an all day affair due to having to wait for equipment.
 
jswain34 said:
Cool. What are the events for the strongman comp? If I feel like I have even the slightest chance of being able to not absolutely suck i may just do that with you if it comes to that, lol.







I have that day off so I'm in. Im all for either one. I love jakked but have also never been to MGG so im all for either one. Are you going to actually be in Chicago, Jim? Cuz jakked is about 45 mins west in Aurora/Oswego. We could even go to Barbell Central (lilliebridge's place) but on a Saturday i have heard it's pretty much an all day affair due to having to wait for equipment.
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Either works for me. 25th is actually a Sunday. If that still works. I'm spending the week in Holland, but am planning to train in Chicago on both Sundays.

Both are about 1 hour drive from the airport so I'm hitting whichever one this Sunday after my flight lands and then heading to MI. I'm coming back through to pick up a monolift (in Chicago) on the 25th as I head back so I figured it would be a good time to get another session in at one of those two before I hit the road.
 
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