Tuesday July 30th 2019 ~ MM C3 W2 D2 w/ HVLF bench.
REPS X SETS
Early start to beat the heat. Felt kinda whimpy today, but got everything done.
LBBS
230 X3
275 X2
300 1X2
315 X1
340 X1
Bench ~ First reps paused
167.5 5X11
DL
380 X1
330 4X5
Dips
BW 10X4
I pulled back on the extreme looking up, at least for today. Easier for me to get loose doing that, as i did on one of my warmups. As mentioned, felt a bit whimpy today, so i scrapped new technique, and it worked out ok for my single.
Not shown on this single, but on the worksets, i started not dropping my hips quite as much.
I get a little hip rise with my set up as it is. It’s just a matter of a couple of inches at most.
Maybe even just one inch.
Saturday August 3rd 2019 ~ MM C4 W1 D1
REPS X SETS
LBBS
225 X5
275 5X6
Bench ~ All paused
172.5 5X7
Dips
BW 11X4
Most of the sets have four straight up and down bar path reps, and one where i get my little twist, or kick, forward.
I’m getting there with this. Four out of five is a definite improvement.
Working on not dropping my hips as much on set up. I adjust last moment here, but on worksets i did it from the start.
I can finally really feel the “push the feet through the floor” cue. Torso rise is unified.
It was just an inch or two at most, but it makes a big difference.
Saturday August 17th 2019 ~ MM C5 W1 D1
REPS X SETS
LBBS
277.5 5X6
Bench ~ All paused
172.5 5X7
Dips
BW 13X4
Last squat set, i decided to take only one breath between reps.
It felt a lot easier. I’m curious how doing all 6 sets this way would have felt.
Seems easier to stay closer to in the groove form wise too.
Working on light t-shirt touch to help stay tight.
Had a fairly significant back tweak 2 days ago during squats. I didn’t shy away from it on my off days, worked ROM, walked, and did some squat reps with the bar. Still feel it while sleeping, and when I get up, but I am super happy to have done what was scheduled today.
Squat
This moved slower than i expected, but at least i didn’t cheat the pause. Most i’ve benched since the June 9th meet.
Really didn’t know how deadlifts would go today. Super pleased.
Work sets left me feeling my back a little, but not in a re injury way.
I deliberated about continuing before each of the last 3 sets.
DL
365 X1
405 X1
348 4X5 ~ All my worksets have been rep PRs for quite some time now. Never did heavier rep work until now, so it’s easy money.
First Squat single -
Second, slightly better, imo
225 bench single moved better than last time, but i’ll hold it here. I want more control and a longer pause.
I think i will also start adding an easy single on H days for practice. Probably 220.
One heavy single every two weeks isn’t satisfying me.
I will bump all the weights next cycle, except this top single.
I want to fine tune my start on DL singles. It’s close, but torso still lags very slightly.
Hips just a bit low. It’s easier to get right on worksets it seems.
Thursday September 12th 2019 ~ MM C6 W2 D3
REPS X SETS
LBBS
328 3X3
328 2X3
Bench ~ All paused
205 3X4
205 2X3
SGDL
260 5X4
Dips
BW +35lbs 5X4
Form was inconsistent on squats today.
Best triple ~
Moved touch point down. I had noticed the bar would rock/pivot forward at the bottom anyway, so it dawned on me that’s where it should touch.
Seems to help a lot.
