When I woke up and saw it outside I instantly went to my log book and wrote rest day down. Then the stupid arthritis pain kicked in and I had to get moving so I went for what I thought would be a very simple session. Little did I know I had one of my best lifting days in a while. Once I warmed up, stretched for 30 minutes, which could be the reason, but I just felt good. So I thought I’d give my normal program a go, at least start it off and go from there.
This starts the 8 rep mini cycle A.
Squat. 45x10(ballistic), 135x8, 185x4,
Working sets. 3x8. 225,235,235
My progression was simple from 225 last time to 230 this time. But 225 felt really light today. So tried 235 and first set was easy, thought about bumping to 340 but held tight. Good thing I wasn’t ready for the extra bump, as the last rep in that second set was hard af, but got the depth and next time out on the 8 range I’ll try to get all three sets at 235.
I came to terms that power squatting wasn’t my game, so about 6 weeks ago I threw everything out the window and reset all my lifts. If I can’t get great depth at a weight I don’t move up, at first it was a big ego blow going from 345 for 3 all the way down to 225 for 3 felt ugly. But the 345 were at 3/4 depth at best, now I’m going beyond parallel so I’m actually hitting the full rom and not simply working a select group with in the legs. And it’s actually crazy how my deads and my cleans have all skyrocketed since committing to this program I built. And oh yeah, knees are never sore as they used to get, which the bad depth I was putting too much shearing at the knee. Anyhow
Sumo dl cpl of warm up sets
3x8. 315,325,325
These were fun, the first set of 325 was really easy, the second it was harder, and after watching the video I instantly recognized why, my t spine was way too arched from the set up and i really didn’t correct during the lift l. Just gotta pay super strict attention to form as my power has jumped to insane measures. Sumo 2 months ago for 8 reps was hard at 265. Just have to be ever more conscious of setting up at these heavier weights. The hams are obviously strong enough to complete the pull but sloppy mechanics, rounded back, not incorporating traps very well, all need to come together and that’ll be my goal to get everything in sync before jumping to higher weights. It’s tough to tell someone that I know I could hit 405 when I never have, yet stand true to my program which excludes anything under 4 reps. Which is a good thing bc like I said first set today went up so easy the old me would’ve instantly put 4 plates on the bar, and then if the back was arched then trouble could’ve happened.
Standing calf off plates
135x15,185z12,215x10,235x10
Db Stiff leg. 3x8 110
Tibia raises 30,20,20
Turned out as crappy as I felt once the juices started flowing it was great, and glad i didn’t give in and go back to bed when that’s what my depression was screaming at me to do.
Food wise, I’m gonna be in a deficit today no way around that now. I was eating like it was a rest day for first half of the day and even though I ate til full fir dinner(stroganoff) I’m going to be at least 200 under if I eat a couple cup cakes, if not it’ll be close to 1000.
Only took 2 caps before the stroganoff and 2 scoops liposhield as well. If I have those cupcakes I’ll do that again.
Ok end of today’s story.