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Jswain's training log for powerlifting

Nice a little mechanical drop set with the military into the push press. Always fun and challenging!
 
99.99% sure i have a grade 1 or mild grade 2 hamstring strain. Happened when I slid into 3rd at slow pitch softball tonight. Felt a pop and there was pain immediately. I can walk but running with a normal gait is completely out of the equation, i can run (more like slow jog) with my knees flexed. Anyway, deadlifting this week is probably out. Gonna message Lou on IG and see what he found to help if anything, i know he has had some hammy issues in the past.

Edit: my theory was wrong. Its the rectus femoris that crosses the hip not the biceps femoris. Had a brain fart last night. Its along the lateral part of the leg so it's probably still the biceps femoris but not quite for the reasoning I initially thought.
 
hate to hear bro...hope you at least made it under the tag, lol...

have you dealt with hammy/quad injuries before?
 
I did lol. Then limped home to score the game winning run to get us into the championship. Which we eventually lost in the second game (we had to beat them twice since they hadn't lost yet).

I have not. Ive played sports my entire life; basketball, baseball, football, even hockey for a couple of years, and never have I once had anything like this. Cant wait to have a billion people ask me why I'm walking funny at work today
 
Man that sucks, a pulled hammie just sucks all the way around. Hope you recover quickly!!!!
 
Duuude that sucks
 
On the subject of stones and tears...definitely have a partial tear in my left bicep at the shoulder. So I feel you. It's not a distal tear at the elbow and it's only a very partial one that popped but didn't bruise and only hurt for a few days, but I'm definitely going to play it safe at the comp tomorrow. I still have general arm function and I want to keep it that way. Trying to one-motion sandbags and trying to learn stones is probably what did it fyi, and years of deadlift.

Hope you get better fast - remember, don't force things. Play smart and you'll heal much faster!!
 
I appreciate the thoughts fellas. Good news is that I think it is better than I initially thought last night. Pretty confident that its just a grade 1. It hurts way less today than it did last night and even when I woke up this morning. I have a feeling that may be the trend, where it will tighten up at night and when I wake up in the mornings and loosen up with activity as the day goes on. I still have to be a bit careful as sometimes there will be a pull or squeeze/spasm if I extend my stride out too long or when I go from sitting to standing and vice versa, but I have confidence that it isnt anything major. Need to stop being a jack ass and stretch like I know I should, i kind of half assed it yesterday.
 
Hyde said:
On the subject of stones and tears...definitely have a partial tear in my left bicep at the shoulder. So I feel you. It's not a distal tear at the elbow and it's only a very partial one that popped but didn't bruise and only hurt for a few days, but I'm definitely going to play it safe at the comp tomorrow. I still have general arm function and I want to keep it that way. Trying to one-motion sandbags and trying to learn stones is probably what did it fyi, and years of deadlift.

Hope you get better fast - remember, don't force things. Play smart and you'll heal much faster!!
Click to expand...

Daggumit man. We need to quit hurting ourselves so we can be strong again! Keep me posted on the comp bro.
 
Hyde said:
On the subject of stones and tears...definitely have a partial tear in my left bicep at the shoulder. So I feel you. It's not a distal tear at the elbow and it's only a very partial one that popped but didn't bruise and only hurt for a few days, but I'm definitely going to play it safe at the comp tomorrow. I still have general arm function and I want to keep it that way. Trying to one-motion sandbags and trying to learn stones is probably what did it fyi, and years of deadlift.

Hope you get better fast - remember, don't force things. Play smart and you'll heal much faster!!
Click to expand...
At least it isn't too bad, hopefully things went well today.
jswain34 said:
Daggumit man. We need to quit hurting ourselves so we can be strong again! Keep me posted on the comp bro.
Click to expand...

No doubt, count me in on this too!!!!
 
jswain34 said:
Daggumit man. We need to quit hurting ourselves so we can be strong again! Keep me posted on the comp bro.
Click to expand...

I'd say blame it on age but... you're still young lol

That's odd that you'll get the spasm/pulling when you go from standing to sitting (lengthened to shortened).

How's it feeling at the end of the day?
 
tyga tyga said:
I'd say blame it on age but... you're still young lol

That's odd that you'll get the spasm/pulling when you go from standing to sitting (lengthened to shortened).

How's it feeling at the end of the day?
Click to expand...

Well if you think about it it is working to help resist the force of gravity to lower me into the chair so i think it was just the activation part of it that elicited the "pull" sensation.

It continues to gradually improve. I really have to mess up to get it to spasm with walking now. My gait is pretty much normal again. Still no running though. Probably take this week off from squatting and pulling, but I may try some sort of light leg stuff tomorrow just to get some blood flow going in that direction.
 
CC c2w2d1

•bench (pinky on ring)
45/95/135/185x7
215x3
240x7x5@7/7/7/7/7.5

Ss/

Swede PAs
5x12

&

Inverted row
x10x3

•cgbp w/ pause 0.5" off chest (2101 tempo) (pointer on edge)
205x7x2
185x7

•inc db bp @40 degrees
85x7x2
80x7

•2 way delt raise
Lateral / rear
20x10x2 / 20x12x3
15x10 / -----

•1/2 kneeling rope extension
100x15x2
100x8 -drop-> 90x5 -drop-> 80x2

Made it through all of my straight sets on bench today so thats a step in the right direction. Im gonna go back and search what I did for this day last cycle to compare.

Edit: last cycle i did 250x7x3 then had to drop it to 225 for the final two sets. Had I looked at that prior to my session today I would have elected to use 245, but my main goal at this point is to try and get through the straight sets with the same weight, so im happy with how today went. Will probably use 250 for the 5x6 next week.
 
CC C2w2d2 - supposed to be lower day

Bw - 245x8

Taking this week off from legs to try and give the hamstring some time. I wanted to test it out some but i have read with hamstring strains its just best to let it rest. I will give something a go next week.

•NG pull up (5x5)
Bwx5 WU
Bw+25 x5,5,5,5,5

Ss/

•hanging leg raise
x10x3

Ss/

•forearm rope extension
15x10x3 per arm

•chest supported incline db row (3x8) w/ pause at contraction
60x8x3@6

•seated iso cable row w/ pause (5x12)
120x12x5@8/8/8/9/9

Ss/

•ab roll out
x8x5

•seated facepull (3x15)
30x15x3

•shoulder Ws
x20x2

Ss/

•single arm cable curl
35x12x2

Just kind of threw something together for an hour. Got in a bunch of scap retraction and humeral external rotation, thats always a good thing.
 
no pain during Bench either? ...hamstrings used to cramp up all the time when I used to tuck my feet pretty far back, not sure I remember your set up...
 
Yomo said:
no pain during Bench either? ...hamstrings used to cramp up all the time when I used to tuck my feet pretty far back, not sure I remember your set up...
Click to expand...

Nope, no pain during bench at all. I dont have much of a leg tuck at all really. Feet are flat on the floor out in front of me.
 
Well comp was fun, mainly cuz I was doing it with my gf. I took last in 231 out of 8. I had to skip stones to protect my bicep when it stated yanking on sandbag, but if I wasn't hurt I believe I would still only been 6 or 7th. Did run 310/hand on farmers the 18ft strip and carried 340s for about 3ft lol

Bicep is doing really good now, and sounds like your ham is coming back quick too! Glad for you brother.
 
CC C2w2d3 -

•OP
45/65/95/120x6
145x6
165x6
175x6+ -> [email protected]

Ss/

•inverted row
x10x4

•Dips
Bw(246.5) x15, 15, 12

Ss/

•inc db zottman curl
30x12x2
20x12x2

•1/2 kneeing tri ext
120x12x2
110x12
90x 15-drop-> 70x8 -drop-> 50x8

Ss/

•Facepull
40x15x2
30x15x2

Got a quick workout in at 530 this morning. About to leave for Columbus for my Great Grandmother's 97th bday bash, have a good weekend y'all!
 
Hyde said:
Well comp was fun, mainly cuz I was doing it with my gf. I took last in 231 out of 8. I had to skip stones to protect my bicep when it stated yanking on sandbag, but if I wasn't hurt I believe I would still only been 6 or 7th. Did run 310/hand on farmers the 18ft strip and carried 340s for about 3ft lol

Bicep is doing really good now, and sounds like your ham is coming back quick too! Glad for you brother.
Click to expand...

Sweet man, it's awesome that you and your girl can do those sorts of things together! Well you were doing open and had some significant injuries during the event prep so I'm not overly surprised things didn't turn out too well. A **** QL in training and significantly strained bicep kind of reek havoc on strongman training. Those are some heavy ass farmers bro, I really need to train those more often. Ive always liked them and known the benefits of training them, but just never seem to make time for them.

We gotta get together and train here at some point. Maybe we could meet somewhere between Aurora and Bloomington, I just dont know of any decent gyms in that area.
 
C2 Week 3 day 1

•comp bp (pinky on ring) (x6x5 @7-8)
45/95/135/165/195/225x5
[email protected]
[email protected]
275x6@8
[email protected]
275x6@9

•2101 tempo cgbp spoto at 0.5" off chest
215x6@7
x6@7
x6@7

•inc db press (40 deg)
90x6x3

Ss/

•swede PAs
x10x2

•lateral raise
20x10x3

Ss/

•db rear delt fly
20x12x3

•1/2 kneeling tri ext
100x15x2
100x 8-drop-> 80x6 -drop-> 70x5

Ss/

•Swede PAs
x10x3

•shoulder Ws
20x2

Finally used a weight that I thought I should be using judging by my rpe table. Im just stronger at the 6 or lower rep range, no doubt about it.

On another note, I talked my new pcp into ordering me (some) labs today. TSH, b12, total T, free test, CBC, CMP, lipids. Couldn't get her to order LH, FSH, or shbg as she didn't think they were indicated. If my T is out of range ill get her to add those on but we'll see. I really just want to have a baseline to look back on if I do ever want to consider TRT later on in life. And im dropping off my parents insurance in December so i wanted to get the lipids and stuff done now.
 
Smart ideas man. I'd love to get some training together. It would have to be a weekend for me. I could drive up to jacked, or we could go somewhere else. You of course are always welcome at my gym for free any time in Bloomington as well.
 
Cycle 2 week 3 day 2

Tried out some legs today....

•fronts - last rep paused
45/95/135/165/195x6 belt less
225x6x5 (+ loose belt)@6.5? up to 9 last set)

Started off all sets with the true front rack, had to switch to cross grip on all or them after 3-4 reps in.

•goblet squats w/ band around knees (x10x3)
60x10x3

Ss/

•seated hamstring curls (x15x3)
60x15x3

just taking it light and kept rep speed slow. Just trying to get some blood flow.

•seated iso cable row (pronated) (1111 tempo)
120 per side x15x2
110 per side x15x3

Ss/

•plank
30sx3

No pain with anything today. The only thing that seems to bug me at this point is bending over with my leg extended putting a lot of load into my hamstring (think SL RDL/SLDL). So things are looking up.

Also, got my blood drawn for my labs this morning. Some were send outs so will take 5-7 days to get results (assuming thats the tests and lipid profile, maybe just the total and free tests) but the others should result tomorrow.
 
C2w3d3

Upper body was still a little sore from 2 days ago but due to my work schedule the next 2 days and the weekend I decided to go ahead and hit OP today. Abbreviated accessory work because of that.

•OP
45/65/95x5
125x3
155x8
175x6
185x3+ -> [email protected] ~225lb

Ss/

•inverted row
Bwx10x4

•Push press
215x1
Ugly haha, pretty much muscled it up, need to work on timing my leg drive and push. I should have done 185 once before moving up.

•dips (bw: 245.5)
x15, 15, 12

Ss/

•Standing hammer curl (3x10)
35x10x3

•SA TRI EXT (udhd) (3x15)
30x15x2
20x15

•cable curl (pron grip) (3x15)
70x15x3

Ss/

•face pulls (3x20)
25x20
30x20
25x20

Think I need to find a different supplemental exercise other than dips. My right shoulder was feeling a little funky with them today. Ill rotate em out for a few weeks then bring them back.

Went to my NP to get my TB test read today, I didn't actually see her, her nurse just read it. The RN told me that all my labs were back and "normal", but the results arent up on my patient portal yet so i dont have exact values.
 
Good to see the hammie is improving.
 
MrKleen73 said:
Good to see the hammie is improving.
Click to expand...

Thanks dude. Gonna squat again tomorrow and maybe test it out with some weighted lunges. Still not feeling like I can do RDLs but i might be able to do some standard low/medium relative intensity conv pulls later this week.
 
Cycle 2 week 4 day 1 -deload

•comp bp (pinky on ring)
45/95/135/185/215/245x5
265x5x5

(Ring on ring)
265x5@7/7

•2101 tempo cgbp 1" spoto (pointer on edge)
225x5x3

•lateral raise
15x10x3

Ss/

•bent over rear delt raise
15x12x3

One of the guys that never shuts the fck up was there. So i just finished benching did some quick shoulder maintenance work and left. So frustrating.
 
Isn't that what headphones are for?
 
RegisterJr said:
Isn't that what headphones are for?
Click to expand...

Lol he doesnt care man. I keep them in and he just starts walking towards me and starts talking and will sit there waiting for me to respond even though i didnt hear a single thing he said lol. So I eventually take on of the ear buds out and then its all over from there.
 
jswain34 said:
Lol he doesnt care man. I keep them in and he just starts walking towards me and starts talking and will sit there waiting for me to respond even though i didnt hear a single thing he said lol. So I eventually take on of the ear buds out and then its all over from there.
Click to expand...

I can't stand people like that either.
 
Hes actually a cool guy and nice but good lord he talks too much for the gym. Id have a beer with him and let him talk my damn ear off, but when im in the gym it really starts to annoy me.
 
9/5/17

Cycle 2 week 4 day 2 - deload

•front squat
45/95/135/185x5
225x5x3@5/5/7

Last rep of last set paused for 3s.

•rev bb lung (3x8)
185x8 per leg
Was originally planning on going to 225 after the first set with my left leg but when my right leg was in front i could feel some pulling in the hamstring so i just stayed at 185.

185x8 per leg x2

•high bar 2ct pause squat
185x12

•laying ham curl (3x12) slow tempo
75x12x3

•banded dead bug (banded behind head)
Avg band x 15x3

(Did 40lb with cable x2 during my warmup)

•seated (on floor) iso cable row
120x15x3
110x15x2

•seated facepulls on plyo box
30x15x2

Notes:

Left knee has been bugging me for a probably close to a week now so i only did 3 sets of fronts vs 5 since it is supposed to be a deload afterall. I think it may be the olys, so i might switch back to flats and see how it goes. Not much else to report. No pain with the laying ham curls. I really only have an issue with it when really loading it with my knee extended and really stretching it out. And when it was the front leg in the backwards lunge.
 
C2 Week 4 day 3 - deload

•OP
45/75/105/120/140x5
160x5x3@

Ss/

•dead hang pull up
Bw (245.0lb)
Alternating b/t pronated and neutral grips
x5/5/5 pron
x5/5/5/5 neutral

Was getting some pinching in the anterior R shoulder with the pron grips so i finished off with NG.

•Kaz press on smith (3 working sets)
(Plate weight only)
90x8
140x8x

ss/

•inverted row
x10x2

•Cable curl (x10x3)
100x10x3

Ss/

•cable pushdown (x10x3)
130x10x3

•hammer curl
30x12
30x10 + 2 ecc

Ss/

•ohd rope extension
130x12x2

•lateral raise
15x15x3

•banded face pulls
Medium band from gym x15x3

Nice pump day. Off day from the gym tomorrow - playing softball. Gonna do my best to keep the running to a minimum (stand up doubles for the win). Also I'm gonna do some deads at jakked on Friday, I may hit them off some low blocks since I have them at my disposal and it should put less of a stretch on my hamstring vs off the floor.
 
Hyde said:
Seeing the gf for the weekend?
Click to expand...

This is the cousin's wedding (gf's cousin) that was the reason for why I can't do the strongman comp at jakked on Sat, its up in IL a bit north of Oswego/Montgomery/Aurora. So im headed out there tonight, staying with the gf tonight and tomorrow then headed to the wedding Saturday. I might be able to get a session in before we leave Saturday but it would probably have to be early to the point where it'd make for a brutal morning for you. And tomorrow im assuming you work, I literally have all day til like 5Pm to fck around and waste time.
 
C2 w4 day 4 - deload

20 mins of X-wife over my lower back/hips/hams/calves.

•high handle hex deadlift
135/225/315x5
365x5x5@5 or less

•ssb/yoke 2 ct pause squat (flats) (x5x3)
65x5
115x5
155x5
205x5
245x5x3

Ss/

•NG pull up
x6, 6, 6, 6, 6

•lying hamstring curls
80x12x2
70x12x2

Ss/

•chest supp T bar row
45x8
90x12x4

•face pull
20x20
30x20

Was gonna go to Jakked to meet up with Eric for some X-wife action and the equipment, but I texted Eric (Hyde, the dude from the Arnold) and he doesn't work at Jakked anymore so I ended up going to a small commercial type gym that had a ssb. Sucked that I didnt get to do what I had planned but not a big deal since it was a deload and my first day pulling in any fashion since the hammy injury.
 
I'm sorry it didn't go down like you'd hoped but at least you're getting some healthy movement in. It has been hectic here, I didn't even see your post til now. Jessica is competing next Friday & Saturday in Strongest Woman in the World at the Olympia, so we have been getting ready to head to Vegas this Wednesday.

Do you think you'll try the low handles next week?
 
Cycle 2 Week 5 day 1

Had a little more time today than I will tomorrow so I squatted.

•high bar squat (flats) (x5x5 @7)
45/95/135/185/225/275x5
315x5x5@7/7/7/7/7

Was getting that goddamned pinching sensation in my left SI joint on the fourth and fifth sets. ****.

•high bar 2 ct pause squat (flats + double banded monster mini around knees) (x5x3 @8)
Was planning on using 275 but i dropped it to 245.
245x5x3@5 or less

•zercher squat (flats) (x8x3) (1 ct pause)
Belt less
135x8
185x8x3

No pinching in the pauses or zerchers.

•Seated iso cable row (x12x4)
120x12x4

Ss/

•banded dead bugs (x10 per leg x4)
Avg x 10 per side x 4

Notes:

Zerchers are just as uncomfortable as i remember. Gonna keep em, good "core" and upper back work. I also felt my glutes working in them which doesnt happen often in my other squats. The only problem is that my elbows hit the inside of my quads pretty directly at the bottom so I need to figure out how to work around that. I moved my arms in a bit the last set and it helped some. I forgot about my game plan of doing pause high bars as my main squat. Will get back to that next week. No hammy issues at all today. Gonna try to pull from the floor this week.

Also, I really need to stop being a lazy ass and start doing glute bridges and clam shells daily.
 
Hyde said:
I'm sorry it didn't go down like you'd hoped but at least you're getting some healthy movement in. It has been hectic here, I didn't even see your post til now. Jessica is competing next Friday & Saturday in Strongest Woman in the World at the Olympia, so we have been getting ready to head to Vegas this Wednesday.

Do you think you'll try the low handles next week?
Click to expand...

Eh, no worries. Like you said, i still got a workout in. I didn't figure you would be able to go anyway so I didnt even text ya, in hindsight I should have, but it wouldnt of made a difference anyway it doesnt seem. Have fun in Vegas dude, and good luck to Jessica!
 
Clam shells are part of my lower body warm up, really helps with glute medius firing IMO.

Zerchers ?
 
jswain34 said:
Eh, no worries. Like you said, i still got a workout in. I didn't figure you would be able to go anyway so I didnt even text ya, in hindsight I should have, but it wouldnt of made a difference anyway it doesnt seem. Have fun in Vegas dude, and good luck to Jessica!
Click to expand...

Chad Coy, Master that leads our weekend group, is a big proponent of glute bridges - he said they helped him get the extra volume/hypertrophy that he needed to squat 800 without beating him up (more than squatting and pulling already 3x/wk).

Invalid Link Removed
 
jswain34 said:
Eh, no worries. Like you said, i still got a workout in. I didn't figure you would be able to go anyway so I didnt even text ya, in hindsight I should have, but it wouldnt of made a difference anyway it doesnt seem. Have fun in Vegas dude, and good luck to Jessica!
Click to expand...

Bryce Lewis is a big proponent of single leg glute bridges as well as Bret Contreras (if that matters)
 
C2 week 5 day 2

•Comp (grip) Bench (x5x5@7) (first and last reps paused)
45/95/135/185/215/245x5
275x5x5@7/8/7.5/8.5/9

•Slingshot (OG) (x5@8x3) (all reps paused)
315x5x3@8/8/8

•Db bp (x8x3)
80x8x3

Ss/

•lateral raise
15x10x3

•ohd rope extension (5x12)
120x12x2
100x12x2

•standing rope pushdowns
Drop: 80x12 ->60x8 -> 40x12

Ss/

•db rear delt fly (3x12)
15x12x3

&

•Banded face pull (2x20)
Light band (no idea the resistance) x20x2

Meh day. Bench felt kinda heavy but everything moved okay. Only got 4 hours of restful sleep after getting off work at 7am so im sure that played a role in that.
 
tyga tyga said:
Bryce Lewis is a big proponent of single leg glute bridges as well as Bret Contreras (if that matters)
Click to expand...

Glute doctor for the win! Lol...


Hyde said:
Chad Coy, Master that leads our weekend group, is a big proponent of glute bridges - he said they helped him get the extra volume/hypertrophy that he needed to squat 800 without beating him up (more than squatting and pulling already 3x/wk).

Invalid Link Removed
Click to expand...

Those banded glute bridges look like theyd be really beneficial. Ill work on progressing to those, right now my glutes are so dormant and anterior hips are so locked up i dont even think theyd be worth it for me at this time. I could use a lighter band though, maybe ill do some single leg BW then a few sets of the bilateral with the band.

tyga tyga said:
Clam shells are part of my lower body warm up, really helps with glute medius firing IMO.

Zerchers ?
Click to expand...

I used to do them as a part of my warmup every session. Need to get back to that. I totally agree that they help. What do you do yours with? I need a new hip circle and feel like a doubled monster mini would be too much resistance.
 
I used a red knotted PT resistance band I got for physical therapy. Perfect resistance for 12-15 reps (for me any how)
 
C2 week 5 day 3 & 4

Worked a 14 hour day at the hospital yesterday and really didnt feel up to pulling when i got off at 9 so I just combod these sessions. Pretty much just the upper day with pulls and pull ups added. Minus all the arm crap.

•deadlift (from floor) (conv)
135x7
225x5
275x5
315x5
365x5x5@7/6/5/5/5

Not bad. If i could just figure out how to use my glutes off the floor again....I know thats why ive seen a drop in my pulls.

•pull up (NG)
Bw (245.5) x8/8/6/8/10

•OP
65/95/115x5
140/160x8
170x8+ --> x9

•kaz press
(Plate weight)
90x8
140x8x5

Ss/

•inverted row
x10x5

•lateral raise
15x12x3

Ss/

•band facepull
Light band x20x3
 
tyga tyga said:
I used a red knotted PT resistance band I got for physical therapy. Perfect resistance for 12-15 reps (for me any how)
Click to expand...

I need to rig up a band for me to use until i get another hip circle. I used the HC today and did 2 sets of 15 in my warmup today. A lot of the elastic warn in it and it definitely doesnt work as well as it used to.
 
C2 Week 6 day 1

•high bar 2 ct pause squat with doubled monster mini (5x5@8) (flats)

45/95/135/185/225/275x5
315x5x4 @7/7/8/7

Low bar just cuz i felt like it
315x5@4 (+ pause and band)

Belted at 275

•front squat (olys) (3x5@7)
Loose belt
225x5@6
255x5x3@7/7/7

•Zercher squat w/ 1 ct pause (3x8) (tried with olys this week)
Belt less
135x8
185x8x2
205x8

Created more room for my elbows to drop down with the olys. I like the feel of them better with flats though.

•seated iso cable row (x12x4)
120x12x4

Ss/

•banded dead bug
x10 per leg x3

•facepull (x20x2)
25x20x2

Ss/

•pallof
40x30s each side
 
Cycle 2 week 6 day 2

Bw: 244lb

•comp bp (ring on ring) (comp pause 1st and last)
45/95/135/185/215/245x5
270x3
[email protected]/8/8/8.5/8.5
(3 mins rest between sets)

•og ss bench (all reps paused) (ring on ring)
[email protected]/8/8

•inc db bp (x8x3)
85x8
80x8x2

•lateral raise db
15x10x3

Ss/

•db rear delt fly
15x12x3

•sa rope pushdown
50x12
60x12
50x12
Drop
(R) 40x4 -> 30x4
(L) same

Happy I got through the straight sets. Things have been going better in that regard this cycle.
 
Good to see that is improving with this training cycle!
 
Cycle 2 week 6 day 3

Bw - 244.4 w/ shoes

•conv dead (5x5@8 ~81%)
135/225/275/315/365x5
405x5@7/6/7/6/7

•sumo dead from below knee (3x5@8)
405x5@8/8/8 -> very tough for me to wedge from the position

•glute bridge vs band
IW AVG+Heavy x15x5

Ss/

•pull ups (alt between ng and pron) (5 sets)
1,3,5 NG: 8, 8, 8
2, 4 PG: 5, 6

•seated cable low pull (pron) (3x12)
120x12 was getting a nerve impinging type pain in my right wrist (ive had this before) so i switched to neutral grip.
NG:
120x12
140x12

Ss/

•pallofs
40x[3x15s/5s]x3

Pulls were "better". Watched the Duffin cue video again and after seeing Hafthor's video of him pulling on IG I decided to try and start with my hips lower. Even if my hips end up in the same place when the bar breaks the ground it seems to help me recruit my glutes better and create the lever at my hips instead of my lower back. There was 1 rep at 365 where i popped the bar off the ground with my wedge. Good signs, today was a step forward. Now I just need to take another step forward next week.
 
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