To Infinity.... and Beyond!

[Dustin07]

Friday 6/29/18

OH Press
bar x 10
65 x 10
95 x 7
135 x1
145 x 1
155 x 1
162 x 3s x 5r

push press
185 x 3s x 5

notes
happy about the 162lb 3x5. that's a training PR. I always cap out at 160 so I switched to micro plates. sadly, didn't have time to throw in quality accessory work.

 

[dapack]

Been crushing it lately

 

[Dustin07]

squats
bar x 10
95 x 7
155 x 5
205 x 5
245 x 3
270 x 1
290 x 1
300 x 5
300 x 3
300 x 3

front squats
185 x 5
195 x 5
205 x 3
215 x 3

RDLs
185 x 10
225 x 8
225 x 8

super set with

db lunges - 2 x's 50lbs
3s x 10r

db curls - otherwise I'm getting no bicep work
5 sets of 10

notes
Last weeks squats were 300 x 3, 2, 2, so 7 reps in 3 sets. this week was 5, 3, 3, so I finally got a 5 rep at 300 and had 11 reps in 3 sets. next week I'll go for 305 for 5s.

middle of back is a little sore today and I'm not sure why, could be sloppy RDLs but I sorta think its the bed. I got around 8.5-9hrs last night which is sorta high for mid week for me.

Current supplements=
Creatine, Aminos around lunch time, HMB with every meal, pre-workout, goat weed pre-workout.
Adding an extra meal per day of greek yogurt. no fat and 27-35g of protein with the peanut butter powder mixed in (low fat, high protein.
I seem to be adding more lean mass than body fat. I haven't taken any measurements but shirts are tighter in arms and shoulders and slacks are tighter in the quads and butt.

This is basically all virgin territory for me. I've never 5 repped anything in the 300lb range+ before. so any thing up from here is 100% PR's. My current training split is:

monday squats + leg accessories
tuesday press + upper body accessory
weds rest (which feels fantastic)
thursday volume squats + accessory
friday press + accessory

this new routine is really working great for me. my workouts seem to be way more intense and the recovery is treating me well. I'm chasing a two x's bodyweight squat which right now would be 350-360lbs. I also want to start deadlifting from blocks again soon. I might try thursday after squats.

Been crushing it lately

thanks! things are finally in a Linear direction for the first time in years!

 

[Dustin07]

Been crushing it lately

I'm torn on todays pressing session. sorta want to attempt 165lbs 3x5 but the 2lb jump last week went really well so I feel like the smart move is 164lb 3x5.

 

[dapack]

Been on a nice roll lately, congrats.

 

[Dustin07]

Tuesday July 3rd:

OH Press
bar x 15
65 x 10
95 x 7
135 x 1
145 x 1
157.5 x 1
164 x 3s x 5r

push press
185 x 3
195 x 3
205 x 3
215 x 3
225 x 1

weighted dips
bw x 10
+60lbs x 3s x 8r

lateral shoulder raises
4 sets of 10-12

forward raises
4 sets of 10-12

notes
the OH Press @ 164 would be a training PR. My first two sets were 4 solid reps, racked for just a second, then 1 rep to complete my 5. the third set was the only time that I hit all 5 reps on one unbroken set. So I'm a little torn on where to go on my next session (stay at 164 and attempt 3x5 again, or move up).

Been on a nice roll lately, congrats.

thanks! I think I may have had a little too much fun at the 4th of july BBQ last night and it will effect my squats tonight. I might push this weeks squat and press sessions each out one day to give myself one more day of recovery...

 

[Dustin07]

jerk
95 x 5
135 x 3
175 x 1
195 x 1
225 x 1
235 x 1
225 x 2 singles

bench
135 x 10
175 x 7
195 x 5
205 x 5
225 x 5
240 x 5

weighted dips
bw x 10
+50lbs x 9
+40lbs x 3s x 10r

db bench
70 x 10
60 x 10r x 3s

db curls
5 sets

 

[Dustin07]

Friday 7/6/18

squats
bar x 10
95 x 10
135 x 7
175 x 5
205 x 5
225 x 3
245 x 1
260 x 1
275 x 10
225 x 10

front squats
185 x 10
175 x 83 x 3s

super set with

pistols
+20lbs x 3s x 12r


notes
270 x 10 was a big day but aside from that I ran out of gas attempted another set there but hung it up after 1 rep and dropped weight. wanted do do some RLD's and maybe deads this day but just ran out of steam. still 270 x 10 is definitely a training PR and upward growth. glad to have it.

 

[Dustin07]

squats
bar x 10
95 x 10
135 x 7
185 x 5 - easy
225 x 3 - easy
250 x 1 - easy
275 x 1 - jarred the back, re racked it
275 x 1 - painful
285 x 1 - ok
305 x 4 - ok.
305 x 1 - went for 2, started to black out on the ascent lol

block pulls
tried, back said no.

notes
I think a lack of rest messed the back up. generally speaking 305 x 4 is still a training PR, slightly. but it was an off day. back wasn't having it.

 

[dapack]

Training PR is still a PR.

 

[Dustin07]

press
bar x 10
65 x 10
95 x 7
115 x 5
140 x 1
150 x 1
160 x 1
166 x 3s x 5r (finally broke through the dreaded 165 x 5. this is a training PR)

kb clean and press
60lb kb x 3s x 8r

dips
bw x 10
+40lbs x 3s x 10r

deads
135 x 10
185 x 10
225 x 10

notes
I'm working with a buddy of mine to try to forge through the back rehab and not let the gains come to an end Monday's workout was really mixed feelings for me. 305 x 4 was a PR but the level of back pain made me a bit nervous, cause it felt like I had too much volume lately and was irritating it. so we developed a new stretching routine and possibly some new strength stuff to work in. I'm going to use banded stretches for a few weeks instead of rolling out on a foam roller or lacrosse ball on the knotted/glute area. we're going to test it and see if stretching helps it heal better than pissing off the injury with blunt force rolling.

It sorta seemed to help some as I did the stretching before testing deads, but really the injury area still needed rest.

Training PR is still a PR.

I know... you're right. I just have been on a tear the last 3-6 months, things have really progressed fast and I've got to enjoy those newbie gains all over again as I worked back into my 2015 training weights. Now that I'm here I'm mentally battling the fact that I've never trained beyond this point before, and the back stuff. So it can be overwhelming at times trying to keep making gains. but I don't want to give up, now that I'm here I just need to stay the course.

 

[Dustin07]

amazing night last night.

squats
air squats x 10
65lbs x 10
95lbs x 7
155lbs x 5
205lbs x 3
250lbs x 1
275lbs x 1
290lbs x 1
305lbs x 6 (EASILY HAD 7+ IN ME) - Training PR
275lbs x 10 (FAIRLY EASY) - Training PR

front squats
135lbs x 10
155lbs x 5
185lbs x 1
205lbs x 1
225lbs x 1
235lbs x 1
250lbs x 1 / shallow / PR
250lbs x 1 / shallow / PR

pistols
+25lbs db x 12
bw x 20
bw x 20

farmers carry lunges
2 x 45lb dbs x 3sets x 16 reps

notes
Monday was soul crushing how hard it was to fight through the back pain. Last night I was so tired I wanted to skip the gym but I decided to go for it and just see how I felt once I got the barbell on my back. I knew my programming was 275 x 10, but I really wanted another go at 305 x 5 since I missed it on monday. Squats were on FIRE last night. Best squat gym PR for me since the first time I pulled 450lbs on deads.

current stack
HMB
Creatine
Arganine + goatweed pre workout
C4

Adding in protein shakes with pine pollen on days where I cant get a meal within 30-60 minutes post workout.
I've also added a morning meal of 1 serving of greek yogurt (fat free) plus honey on toast at about 5am every morning 2 hours or so before regular breakfast.

 

[Dustin07]

Saturday July 14th:

bench
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
225 x 1
235 x 1
245 x 5
250 x 5
250 x 5

wod
5 rounds:
10 x 50lb kb snatch
10 x 50lb kb goblet squat
5 x 60lb weighted dips
5 x burpees

 

[Dustin07]

squats
bar x 10
95 x 7
155 x 5
205 x 3
235 x 1
265 x 1
290 x 1
310 x 5 (PR)
315 x 5 (PR)
315 x 2 (just wanted 1 more for good depth. wasn't trying for 5)

block pull deads off 3" 45lb bumper plate
135 x 10
225 x 5
275 x 3
315 x 6
335 x 6

deads
225 x 21

notes
Squats are on fire. Haven't deadlifted in maybe months...? I'd have to check the log but it's been a long time. I avoid it cause the back. These pulls from the blocks were a little painful but OK. the 21 reps from the ground though felt like butter. I just need to keep working deads in like my squats and I think they will rebuild too.

current food plan
pre-breakfast:
toast with honey
serving of greek yogurt (fat free)

breakfast:
2 eggs + 5 egg whites
jasmine rice

snack:
apple

lunch:
meat or fish
jasmine rice or potatoes or bread

post workout protein
40-50g shake

dinner
same as lunch
lean meat + carbs and usually vegetables


supps
creatine
hmb
goatweed pre-workout
some arganine although not religiously.

I'm out of amino acids and have been forgetting my fishoil.

 

[dapack]

Congrats on your squats!!! Just been destroying it lately.

 

[Dustin07]

OH Press
bar x 10
95 x 10
115 x 5
135 x 3
145 x 1
150 x 1
159 x 1
168 x 3s x 4r

was looking for 168 3x5 but even 3x4 is a training PR.

push press
185 x 5
195 x 5
205 x 4

full snatch
95 x 3
115 x 3
135 x 3

super set with

power clean and press
95 x 6
115 x 6
135 x 6

notes
I had planned to do a wod of (3) x snatch, (6) x power clean and push press, (9) weighted dips, but I just didn't have time so I did what I could for a little extra shoulder hypertrophy and bailed. I'll likely have to come back to this exact session next Tuesday and start it again.

Congrats on your squats!!! Just been destroying it lately.

thank you! things have been on fire, but I think a lot of it has to do with just really really being in the groove and staying on top of sleep, food, and programming. Last night was a little harder. Still strong PR but not what I had wanted and I think I can directly blame it on a little less sleep this week so I'm not too worried yet. We have a foreign exchange girl staying with us for a couple weeks and she got in very late monday night so we've had 3 late nights in a row. I need to catch up on sleep before my next squat session.

 

[Dustin07]

squats
bar x 10
95 x 10
135 x 10
185 x 7
205 x 5
225 x 3
245 x 1
265 x 1
280 x 10

front squats
135 x 10
175 x 5
175 x 5

super set with

1 legged deadlifts
3 x 10 with 60lb kb

notes
happy to keep moving up, 280 x 10 is more progress. But I was just flat exhausted yesterday so I really didn't have it in me to follow up with my planned accessory work.

 

[Dustin07]

Friday Sat July 20th

bench
95 x 15
135 x 10
185 x 5
205 x 3
225 x 1
245 x 1
255 x 5
255 x 3 +1 assisted
185 x 15
185 x 15

deads
135 x 10
185 x 10
225 x 10
245 x 10

super set with

db curls
4 sets

notes
still slight pain during deads, well... substantial pain, but working through it. it always hurts on the first rep then the rest is fine...not sure what that's about.

 

[Dustin07]

Accessory / fun day. Sunday July 22nd.

lateral raises
3 sets

forward raises
3 sets

db curls
4 sets

ez bar curls
3 sets

db shrugs
3 sets

db hammer curls
3 sets

wod 1
10 x 95lb push press
4 x 70lb dips
10 x 60lb kb snatch
5 rounds = 9:20
rest 4 1/2 minutes then:

wod 2
10 dips
10 burpees
10 pullups
5 rounds = 10:59

notes
I'm definitely not "cross"fit anymore, but it was a fun day of accessory work with a couple wods. learning CNS/energy management balance. this will be an interesting test to see if I can throw in a sunday workout like this and not have it negatively effect monday and tuesdays sessions which are typically my most important lately. just really wanted to build those shoulders and tri's today for tuesdays press effort.

 

[Dustin07]

squats
95 x 10
135 x 10
185 x 7
205 x 5
225 x 1
245 x 1
275 x 2
305 x 2
320 x 2
320 x 5
320 x 2

front squats
185 x 5
205 x 5

hay bucking
345 bales....

notes

decent session.
I'm finally "repping" my old 1 rep max (320lbs) which was my peak number before the back injury.
Notes: I was short on time so I couldn't do accessory work. had to get to the farm to haul hay.
I did a few doubles on my way up because each first rep was shallow during warm up.
rep 2 on set 1 of 320 I nearly blacked out... so I racked it and tried again.
on my 5 rep set, I'm happy (ish) because it's a PR. But I dont know if any of those reps except maybe 1, would be a legal rep for depth in competition.
I was really worn out and exhausted by front squats. I drank a ton of water yesterday but it's 90F this week and I think between stress, heat, and running a little ragged it all sort of caught up with me. the fact that I hit 320 at all is good, but I was not on my A game.

 

[dapack]

You have been on such a crazy roll lately. Hopefully can keep going on and on and,,,,,

 

[Dustin07]

press
bar x 10
65 x 10
95 x 7
115 x 5
135 x 3
145 x 1
155 x 1
165 x 1
170 x 3s x 4r
180 x 1
190 x 1 (PR)
190 x 1
190 x 1

I wasn't super happy with form on 190 even thought it was a PR. My heels left the ground on the second rep so I knew it wouldn't be legal in comp. I came back and drove through the heels on rep 3 though and I'm certain it would qualify as a legal PR/rep

push press
205 x 5
210 x 5
210 x 4
210 x 3
210 x 2
210 x 2

wod
Fran - 21 - 15 - 9 reps of:
95lb thrusters
pull ups
time: 5:00 even

my old PR time on fran was 3:26. This was just sorta a for fun test to see where I am. I took it easy and went slow because my callouses on my hands are pretty sore, but this wod didn't beat me up at all. my guess is I could get under 4 minutes. the strength training is having really good carry over right now.

You have been on such a crazy roll lately. Hopefully can keep going on and on and,,,,,

I know! it's been an insane run lately. I have added basically two meals a day and I'm taking HMB religiously which I had not done before. I'm not sure if it's helping or if the nutrition is helping or if my programming being so strict is helping... lol. probably a little bit of each.

 

[Dustin07]

You have been on such a crazy roll lately. Hopefully can keep going on and on and,,,,,

I've been working really hard on the little stuff lately.
supps have stayed on their A game.
Nutrition is staying up. Even if I have a cheat day or meal or whatever, I recognize the missing macros and make sure I supplement with additional protein.
Sleep has been OK to good. still hard to get 8hrs during the week but I'm doing OK there.
I've been doing more work for banded stretches and mobility before I start moving, and some accessory work to protect from injuries etc.
Sticking to the programming has been good so far. sometimes its hard to fit in extra accessory work when working sets take up a lot of time for me at the gym, but for the most part it's been OK to good there too.

It's just all sorta coming together. Plus I've been taking every wednesday as a rest day and I think that's been huge for me. It's given me really good thursday workouts. I've been trying to utilize weekends a bit at the gym again too when I can because it gives me a training day that's surrounded by rest days.

One of the guys I lift with pause benched 392 yesterday and had me spot him. the day before he PR'd squats at 562 and I watched him deadlift doubles at 540+. He's only 210lbs (5'6") and really inspirational, just a 24yr old kid who works hard and takes good care of himself with accessory work etc. It's been educational for me and inspiring!

 

[Dustin07]

squats
bar x 10
95 x 10
155 x 7
205 x 5
235 x 3
255 x 2
275 x 2
285 x 10

front squats
155 x 10
195 x 5
205 x 10

wod
5 x 155lb hang power clean
3 x 155lb push press
10 x pistols
time 8:00-ish I think.... I forgot, lol. but I know I was averaging 1:30/round then slowed in the 4th round.

pistols on the left side (injury side) are brutally hard. pistols on the right side just go with ease. this is good info for me to have. shows me I still need to build the left considerably.

 

[Dustin07]

Saturday July 28, 2018

bench
95 x 10
155 x 7
185 x 5
205 x 3
225 x 1
245 x 1
260 x 4
260 x 3
260 x 3
225 x 8 + 1 assisted

wod
10 x 155lb bench
12 x 40lb bulgarian split squats
10 x 45lb dips
7 x burpees
10 x pushups
3 rounds


Sunday July 29, 2018

wod
21 x double 35lb kb thrusters
50 double unders
1 x 400m run

15 x double 35lb kb thrusters
50 double unders
1 x 400m run

9 x double 35lb kb thrusters
50 double unders
1 x 400m run

Time; 18min. probably should have been more like 8-10!

notes
just a little home wod with what I had available and a few interruptions from the dog... lol

 

[Dustin07]

squats
bar x 10
95 x 10
155 x 7
205 x 5
245 x 3
275 x 1
300 x 2
315 x 2
325 x 6 (first rep super shallow)
335 x 2 (first rep super shallow)
345 x 2 (first rep super shallow) (PR)

front squats
185 x 5
205 x 1
225 x 1
235 x 1
245 x 1
255 x 1 (PR)


notes
GREAT squat day. I have a new issue on heavy sets where my first rep is more like a 1/2 squat at best. I don't know why I started doing that but it's like a confidence builder, getting used to the weight on my back. so on my working set I'm making myself do "6" now, knowing that first rep has been only like a 1/2 rep. This isn't a good habit though because in competition, nobody is going to let me do 1 and 1/2 squats, lol. So eventually, I need to fix that. I did fail 325 today on my first attempt. I took a low squat and got loose at the bottom on my first rep.

I racked it and tried it again. I let myself test the weight with a 1/2 rep, then stood up and finished 5 more decent working reps. it felt good and I know this week I'll be gone weds night through saturday so I really wanted to give a full effort today and then enjoy the down time.

Front squats was a solid PR as well. 255lbs was a better quality rep than when I hit 250lbs.

60lbs away from 315.... I want a 315lb clean and jerk.

 

[Dustin07]

went back for round 2 today.

rowing
6 x 250m row sprints. 47-50seconds on, 25 second rests.
2 x 500m row sprints.

then:

6min amrap reps ladder
1 x 225lb deadlift
1 x 20lb wall ball
2 x
2 x
etc
made it through 7 and 7 in the 6min amrap.

 

[dapack]

You squats have been out of this world lately!!! Rate you are going will be at 4 plates my the end of next month.

 

[Dustin07]

You squats have been out of this world lately!!! Rate you are going will be at 4 plates my the end of next month.

Ha! I don't think it will be that fast but something is working!! feels so good to finally be going UP!

 

[Dustin07]

warmup
bunch of shoulder/tricep mobility work/stretching


press
bar x 10
65 x 10
95 x 7
115 x 5
135 x 3
145 x 1
155 x 1
167 x 1
172 x 3s x 4r (very last rep failed, so I racked it and did the last rep again)
185 x 1
195 x 1 (PR)
200 x 0 (failed PR attempt but had to try)


jerk
200 x 2
215 x 1
225 x 2
235 x 1
245 x 1
255 x failed
262 x failed

both failed reps it was a form issue. not getting under the bar fast enough to lock out. I got the bar well over head

wod
"grace"
30 x 135lb clean and jerks
time: 3:29

wod
5 rounds for time:
3 x bar muscle ups
6 x 95lb power snatch
9 x dips
30 x double unders
12:20


notes
biggest struggle is eating enough food because I'm eating so clean. I have weds-saturday off for a fishing trip so I intentionally wanted to go hard and set some PR's this week so I had a reason to take a break. my programming and performance has been so high, I'm actually a little nervous about taking 3-4 days away from the gym. meals currently are:

1st breakfast
yogurt + bread and jelly at 5am

2nd breakfast
5 egg whites +2-3 eggs + jasmine rice

snack
fruit
BCAA's / Creatine

lunch
chicken or other meat + bread, or rice, or potoates

snack
fruit usually, or small amount of candy and protein

pre-workout
goat weed, c4

post workout
1-2 servings (25-50g) protein shake

dinner
meat + carbs and salad or cooked veggies.

bed time
zma and water


bodyweight
seems to be holding at 182-183lbs but as lean as when I was 178-179. I'm feeling good about what seems to be a fairly clean bulk. would be interesting to see if I can hit 190 with the same bodyfat.

 

[Dustin07]

You squats have been out of this world lately!!! Rate you are going will be at 4 plates my the end of next month.

Honestly it feels surreal, I feel like my progress is almost as if I'm on gear or something (which I'm not) but I have not seen these types of gains and this type of progress since I was a completely newbie squatting 135lbs working to 185lbs. I think what has been key to my success is three fold:

Less volume / more rest days
Better quality and more sleep (8hrs)
Eating more and better and specific foods (lots of carbs and protein, very little fat).


it's kinda like everything is coming together at the same time finally.

 

[dapack]

Honestly it feels surreal, I feel like my progress is almost as if I'm on gear or something (which I'm not) but I have not seen these types of gains and this type of progress since I was a completely newbie squatting 135lbs working to 185lbs. I think what has been key to my success is three fold:

Less volume / more rest days
Better quality and more sleep (8hrs)
Eating more and better and specific foods (lots of carbs and protein, very little fat).


it's kinda like everything is coming together at the same time finally.

Getting all 3 of those to be spot on is hard but definitely makes a huge difference when you can.

 

[Dustin07]

Getting all 3 of those to be spot on is hard but definitely makes a huge difference when you can.

Oh man no joke. I just got back from Sturgeon fishing this weekend, I'll find a picture later but it was great. the only downfall is it kept me from the gym for 3 days so it really makes me need to hustle to keep programming on track...

 

[Dustin07]

Saturday Aug 4th, 2018

squats
bar x 10
95 x 10
155 x 7
205 x 5
235 x 3
255 x 1
275 x 1
290 x 10
225 x 15

front squats
185 x 5
205 x 2
215 x 2
225 x 5
225 x 2

power cleans
95 x 5
135 x 5
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
225 x 0

deads
245 x 1
265 x 10

 

[Dustin07]

bench
bar x 10
95 x 10
155 x 7
205 x 5
225 x 4
245 x 1
255 x 1
265 x 2sets x 3 reps

wod
3 x 185lb bench
9 x 25lb weighted dips
12 x 50lb kb snatch
15 x burpees
3 rounds = 8:28

 

[Yomo]

Congrats! ...every time I drop in you seem to be setting new PRs.

 

[Dustin07]

Congrats! ...every time I drop in you seem to be setting new PRs.

thanks man, everything is on fire right now. the only negative I need to fix is a really sore left elbow. I'm working through it but yesterday it shone through the most so far. on those bench numbers my right arm pushed right through with no problem, left arm was clearly lagging big time. I think i had 4 rep sets in me or at least a 5x3 but just didn't have time. I'm going to get on my fishoil again and maybe get a good arm / elbow sleeve for a while cause I don't want to stop pressing hard while things are going up, but need to heal this elbow somehow.

 

[Dustin07]

Congrats! ...every time I drop in you seem to be setting new PRs.

I mean basically everything I've been hitting right now are training PR's as long as the programming keeps working. my 290 x 10 for back squats was definitely a training PR. the 225 x 15 was surprisingly easy. but it was a really important drop set for me because I think I'm caving my upper back on my heavy squats.

what I noticed is I'm struggling to hit depth on working weight. I think I'm shoot my ass back, getting great glute/hamstring engagement but not letting my shins come forward at all and caving my upper back so the bar is likely coming down but the hips aren't getting low enough.

When I dropped weight, focused on really pressing my shoulder blades into the barbell through the decent I felt like I kept a better chest posture while hitting depth on those 225lb reps. so I think thats an improvement. I low bar, so I already have a lower chest than a high bar squatter, but I can tell the form isn't 100% right on my working weight so I'm trying to fix that on my way up too.

 

[Dustin07]

squats
bar x 10
95 x 10
135 x 5
185 x 5
205 x 3
235 x 1
245 x 1
275 x 2
300 x 2
315 x 2
330 x 6 (probably 3 or 4 out of 6 were shallow)
330 x 2 (wanted better depth at training weight)
225 x 5 (form practice)

wod
5 rounds for time
3 x 155lb front squat
20 x 35lb (x's 2) walking db lunges
10 x toes to bar
350m row
time: 21:00

notes
squats are still not hitting depth but I think I'm figuring out my form issue at training weight and getting closer. going to keep moving my 5 rep up even though I'm coming in shallow cause I don't think I'm risking injury, but going to keep trying to improve form as well.

weight: 183

 

[Dustin07]

Overhead Press appears to be plateauing now as I'm not able to hit my 4's anymore. Going to need to make an adjustment if this continues.

Overhead Press
Bar x 10
95 x 10
115 x 7
135 x 5
155 x 1
165 x 1
176 x 3 (oops was supposed to be 174 today)
174 x 5sets x 3reps

Push Press
195 x 5
205 x 5
215 x 5
225 x 2 x 2

Weighted Dips
45lbs x 10
70 x 8
90 x 8

Hang power snatch
95 x 10
115 x 5

 

[Dustin07]

Friday Aug 10th, 2018

Squats
95 x 10
155 x 7
205 x 5
245 x 3
265 x 2
275 x 2
285 x 2
295 x 10
225 x 17

Front squats
155 x 10
175 x 5
185 x 5
195 x 3
205 x 6

Overhead Pin Press
95 x 5
135 x 5
145 x 1
155 x 2
165 x 1
175 x 3

 

[Dustin07]

Sunday August 12th, 2018:

bench
bar x 10
95 x 10
155 x 7
195 x 5
215 x 3
235 x 1
250 x 1
260 x 1
270 x 3 x 3
215 x 9 (failed 10th)
215 x 10 (barely got 10th)
185 x 3 x 5 with 3 second pause at bottom

weighted dips
bw x 10
+55lbs x 10
+80lbs x 8
+100lbs x 7
+55lbs x 10
bw x 10

super set with
db curls
35lbs x 10
40lbs x 10
40lbs x 10 > drop set to:
35lbs x 10
30lbs x 10

 

[dapack]

Your bench seems like it is doing really well. What is your 3 reps PR?

 

[Dustin07]

Your bench seems like it is doing really well. What is your 3 reps PR?

Looks like I tied my old training PR, lol. I couldn't remember if it was 270 or 275.
http://anabolicminds.com/forum/workout-logs/273191-infinity-beyond-34.html#post5790898

it was 270 for sets of 3 and doubles.

But, I have a problem. my butt is coming off the bench on those 270s. so I need to fix that... basically my form is a wreck right now on all my lifts.

 

[Dustin07]

last night;

squats
bar x 10
115 x 10
155 x 7
205 x 5
245 x 3
275 x 2
300 x 2
315 x 2
335 x 4
335 x 4
335 x 2
275 x 5
225 x 5
185 x 10
135 x 10


notes
I'm not quite hitting depth on my training weight. that's why I dropped and killed more sets at 275, 225, 185 etc. I need to fix my depth issue. definitely getting stronger but these are not legal reps. the 335s were supposed to be 5s but my first set I did 4 then failed the 5th rep.

next squat session, going to try having a buddy spot me a bit so I can 'sorta' fail with better form and still finish the lift.

 

[Dustin07]

warm up-
bands, muscle snatch, and light power snatch to only 65lbs.

Press
95 x 10
125 x 5
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
180 x 1
185 x 1
190 x 1
195 x fail
197 x fail (hoped it was form)
185 x 1
135 x 8
135 x 8
145 x 7
145 x 7

OH Press with 3 second pause at forehead
95lbs x 3s x 5r


lateral raises
3 sets

notes
goal was hit my 1rm, then drop to do sets of 10 based upon 1rm calculator of that max. came up a bit short though,should have been 10 x 145. ran out of time for accessory work.

 

[Dustin07]

warmup
usual banded work, focusing on Quadratus Lumborum and Piriformis.

squats
bar x 10
95 x 10
135 x 7
185 x 3
215 x 1
245 x 1
275 x 2
295 x 2
315 x 2
335 x 5
345 x 3

hamstring extensions
10 reps.

I ran out of time, but am happy with the squat depth and just learning the hamstring extensions, they're much harder than I expected. This isn't me, but a demo of the glute ham raise done on the Rogue Echo GHD setup that I was working on.

[video=youtube;-PlWy9NH75A]https://www.youtube.com/watch?v=-PlWy9NH75A[/video]




I just finished a 1 week deload, which ended up being more like a rest week, but It worked well. my 334 for a struggling 4 reps came back as a 335 x 5 that was fairly easy. I'm going to set a goal of a hard 3 week strength cycle, then switch to a mini cut on sept 11th (week of) to prepare for a little trip we have to vegas around Oct 11th.

 

[Dustin07]

bench
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
235 x 1
255 x 1
265 x 1
270 x 1
285 x fail

OH Press
bar x 10
95 x 10
115 x 7
125 x 4
135 x 3
145 x 8
155 x 1
165 x 1
175 x 1

deads
175 x 10
225 x 1
245 x 1
265 x 1
285 x 1
305 x 1
315 x 3
335 x 1
345 x 4

wod
15min amrap
6 x 135lb deads
4 x 135lb hang power cleans
2 x 135lb shoulder to overhead
10 x burpees
8 rounds + 9 reps

notes
Bench session today was about working on my form and arch. The arch is well improved with a full fist+ under my back now, feet anchored nicely and flat, ass not leaving the bench. Downside, is it feels awkward and last weeks 270 x 3 became only 270 x 1 today. Went for the 285 just to see if I could because 280 is my previous PR.

OH was messy. wanted 145 x 10. Either I don't have it, or I didn't have it because I benched first.

Deads were totally experimental. I put a lot of work in to stretching the piriformis, hamstrings, and quadratus lumborum to prepare for these deads and see if I could even do them. I find that if I let my shoulders drift a little more forward of the bar my form seems to hold OK and the pull doesn't hurt. Definitely seeing improvement here.

 

[Dustin07]

Last night I was hoping to rep 345lbs, but my back wasn't having it so instead I just put a massive effort into form development and legal depth.

squats
95 x 10
135 x 5
185 x 1
225 x 1
275 x 1
300 x 1
315 x 2
335 x 2
345 x 1

Now, here is where I made the conscious decision to drop weight and just work on form today. I could have probably got my 3 or 5 reps at 345 but not a single one of them would have been anywhere near legal depth. once I got over 300 I just wasn't hitting depth anymore, so restarted:

225 x 5
245 x 2
265 x 1
285 x 1
300 x 1
310 x 1
320 x 1
335 x 1
335 x 1

Now, each of these reps, save for the very last 2, were definitely good and deep. the last 2 were closer this time, but still probably an inch or two high.

pin squats
135 x 2s x 5r
175 x 2

Having never done them before, I was experimenting, but put my work in today on:

box squats
135 x 5
175 x 5
205 x 5

Again, I've never done box squats before either, but I need to practice hitting depth and building power out of the hole. all in all this was a long workout, let me really work on some faults and weaknesses and left me feeling worked.

I may switch over to the Louie Simmons / Westside Barbell methodology of adding box squats to the tune of 8 x 2 and likely much heavier. but I need to practice them.

 

[dapack]

That sure is a lot of work. Been thinking of adding in box squats too but still up in the air if I want to.