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SUCK-cessful squats
Saturday March 16th 2019
REPSXSETS
Bench
205X1 ~ Paused
230X1 ~ Paused
172.5 X5X7 ~ 1st rep of each set paused.
LBBS
375X1 ~ Collapsed in the hole, set it on the pins, and stood up with it.
386XF ~ Timid, descended slowly, stopped in the hole and set it down.
386X1
386X1 ~ Borderline
386X1
386X1
I wanted nothing more than to not squat today. Just a rough week lifting. Two days off now, and back with 395 on Tuesday.
It was either get my shit together today, or withdraw from the meet. So i got my shit together.
Felt weak, probably mentally more than physically, but i had to remember to attack the bar a bit, and lift off and walk out strong.
Second single was either parallel or barely deep. Certainly not to my standard either way. RX was three singles, so i just did another. Not saying any of these were pretty, but they (3 of them) were deep enough, and i stood up with them
Here is the shitshow that was 375. I guess i learned that i could do a 375 pin squat if i wanted to.
38/0
Back on the horse
Tuesday March 19th 2019
REPSXSETS
LBBS
345X1 ~ Parallel
365X1 ~ Parallel
375X1
386X1
395 X1X5 ~ Third single parallel
Bench All paused (Doing this this afternoon) Done
147.5 X3
172.5 X2
190 X1X2
207.5 X1X3
CGBP 1st reps paused
160 X8X3
Added a rep because i cut the 3rd.
Feels great to get these done. I was honestly afraid of this session after last week’s struggles.
39/0
Thursday March 21st 2019
REPS X SETS
Bench ~ All paused
220 X1X3
230 X1
200 X3X4
DL
408X1
418 X1X3
Didn’t pull my chest up to the bar on this rep.
At least the 408 moved well. That will be my opener.
40/0
4 1/2 hours sleep.
Evidently i suck at squatting now.
Honestly, today felt like a disaster, but now i feel like i can regroup.
I will be dialing back my expectations for the meet. I want to ensure i get 408 at the meet, so i can actually improve my current best.
I’ll see what things feel like Tuesday going heavier than today.
Saturday March 23rd 2019
REPS X SETS
Bench ~ All paused
205X1
230X1
185X4X3
185X3X4
LBBS
365X1
386X1 ~ Parallel
386X1
395X1X3 ~ First and third borderline as far as i can tell, second deep, but @10 because the bar got forward.
395Xf ~ Exhausted
41/0
that deadlift seemed smooth from the workout-before this one…
did you get your asymmetry thing worked out?
I have had to move my right hand and foot out to compensate.
I will still lag sometimes if i’m tired and it’s heavy, but i’m glad to have found a workaround.
Tuesday March 26th 2019
REPS X SETS
Bench ~ All paused
147.5 X3
172.5 X2
190 1X2
207.5 1X3
230 X1
CGBP ~ 1st reps paused, then T&G
160 8X3
LBBS
365 X1
386 X1
408 X1 PR
This would have gone up so much easier if i hadn’t helicoptered.
I’ll do this same combo Saturday 386 to 408
Pleased with the depth, and jumping from desired opener to possible 2nd attempt
42/0
Thursday March 28th 2019 ~ REPS X SETS
Bench ~ All paused
226 X1 ~ Opener
237.5 ~ Second
207.5 1X8
DL
408 X1
425 X Failed to lock out grip slipping on right hand wtf
425 X F Got it above the knees and again, right hand was slipping
419 X soft shoulders and knees at lockout. Slipping again
Bench opener
2nd
*So upon further review of the failed DL (and i did see this initially too) I over exaggerated the widening of my grip i use to compensate for the lag in bar rise i get on my right side.
I also moved my foot out in a different sequence.
The result was the bar was way higher at the top on the right side, putting way more pressure on my left hand.
Looking at the first 425, it was moving fine. I just need to go back to my extablished set up routine, and not over widen to the right. I’ll go ahead and cut myself some slack, and just do it right at the meet.
This actually makes me feel better. I totally would have had that if i hadn’t messed with my set up.
Breaking a cardinal rule there.
43/0
Well, i am unable to repeat my 408 squat, DL has imploded, and the best i could hope for is maybe 2.5kg improvement on my bench at the meet.
I have been toast for two or three weeks now, and there have been layers of stress in other areas of my life pretty much all year.
I just messaged the meet director and let him know i won’t be driving down for the meet.
I’ve been training pretty much non stop since i started lifting 2 1/3 years ago, and the three meet cycles have been back to back.
I’m feeling quite exhausted on all levels.
At this point, States next year (April) is the soonest i will be considering another meet.
The September meet would have me right back in the grind of prep.
Time to see about how i can get a lot stronger over time.
I’ll be doing Hanley style for bench, both HRLF, and the 2 week mm template.
New deadlift programming as well. I don’t even want to think about squats right now.
*Edit to add - Probably doin the Montana Method two week template for all the lifts
Just gonna build for the next year.
Skipping my planned bench session today, so i’m calling this the first missed session of the year.
43/1
Tuesday April 2nd 2019 ~ MM 2 wk W1 D1 (Montana Method two week template)
REPS X SETS
LBBS
270X5X6
Bench ~ 1st reps paused
175X5X7
Chins
10 min density ~ 3,3,3,3,3,2,2,2,1,1,2,1,1,1,2,1,1,2 = 34
Started widening squat stance and pointing toes out more.
Really felt it after in my inner thighs.
44/1
Thursday April 2nd 2019 ~ MM 2 wk W1 D2
REPS X SETS
LBBS
230X3
270X2
297.5 X1X2
307.5 X1
327.5 X1X3
Bench ~ All paused
150X3
175X2
195 X1X2
212.5 X1X3
CGBP ~ T&G
162.5 X8X3
DL
382.5 X1
320 X4X5
45/1
Saturday April 6th 2019
REPS X SETS
LBBS
307.5 3X5
Bench
200 X3X4 ~ T&G
Alternated <emom with -
200 X1 ~ Paused
2 or 3 minutes between each pairing
SGDL
235 5X4
46/1
Tuesday April 9th 2019 ~ MM Two week W2 D1
REPS X SETS
LBBS
297.5 4X3
297.5 3X4
Bench ~ All paused
187.5 4X3
187.5 3X4
Chins ~ 7 Minute density
3,3,3,3,3,2,2,2,2,2,2,2,1 = 30
Used 15, 20, and 30 second rests
47/1
Friday April 12th 2019 MM 2 week WK2 D2
REPS X SETS
LBBS
237.5 X3
277.5 X2
305 X1
325 X1
345 X1
365 X1
Bench ~ All paused
150 X3
175 X2
195 X1X2
212.5 X1X3
225 X1
CGBP ~ T&G
162.5 X8X3
DL ~ All hook (taped)
315 X2
365 X1
405 X1
340 X4X5 ~ Getting used to actually doing reps instead of all singles. Last three sets i did on one breath with no hip reset.
48/1
Sunday April 14th 2019
REPS X SETS
LBBS
325 3X3
325 2X3
Bench ~ All paused
205 3X4
205 2X3
SGDL ~ Straps
255 5X4
49/1
Tuesday April 16th 2019 ~ MM WK3 D1
REPS X SETS
LBBS
285 X5X6
Bench ~ 1st reps paused
177.5 X5X7
Chins ~ 10 minute density
3,3,3,3,3,3,2,2,2,2,2,2,2,2,2,2,1 = 39 ~ Beat last 10 minute block by 5.
50/1
Thursday April 18th 2019 ~ MM C2 WK1 D2
REPS X SETS
LBBS
245X3
285X2
315 1X2
325X1
347.5 1X3
Bench ~ All paused
152.5 X3
177.5 X2
197.5 1X2
217.5 1X3
CGBP ~ T&G
165 8X3
DL ~ Hook
405X1
327.5 4X5
51/1
Saturday April 20th 2019 ~ MM C2 WK1 D3
REPS X SETS
LBBS
325 3X5
Bench ~ One T&G triple, 30 second rest, one comp single. 4 sets
205 3X4
205 1X4
SGDL
240 5X4
52/1
How many logs you got, bro?
You gonna combine them all and overcome Allentown? If so, I’m in.
Heh
Just this one and “at home” on Exodus.
I decided to log here as well after a certain mod had a bad day and mentioned turning the car, ERR… forum around and going home
Hope you are enjoying your weekend, Mr. Broseph. o/