lol'd hard at this.
some strong work in here the past week. whats up with the knee? just cold maybe? hope its nothing serious man.
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I was looking for bench form vids and found this. My gym is full of these guys.
I swear I could hear my knee crunching too. No pain. I had my sleeves on. I just kind of laughed it off. It was just the one set. Just wearing down. I have to laugh at myself sometimes. My neck/ left shoulder thing is real though. I worry that my left rotator cuff is getting damaged by the left rear delt weakness. I'm seeing my doc again soon so I'll bring it up, but God help me if he just tells me to quit training without really knowing what's wrong there. If I get some kind of scan and he can say something specific that's another story
Face pulls
3x12
Standing OHP 5/4/3
95x5
115x5
135x3
155x5
165x4
175x3
165x5
175x4
185x3
175x5
185x3
195x3
Speed bench
205 x6 sets of 3
Lateral raises
10s x10
15x10
17.5 x3 sets of 10
Done.
OHP was good. 175x12 total today, that's a win. Speed bench was easy. Time to bump up the weight some. For laterals I went right for the 17.5 DBs and my left shoulder told me to fuck off on one rep. I grabbed some 10 lb plates and worked up to the 17.5s, but this isn't where I should be nor where I want to be. Maybe it's what has to be, but I don't have to like it. At least I can press pain free. Pulling tomorrow.
Do you ever feel like you need to help out everyone in the gym? I don't focus on everyone but in between sets I just notice what they're doing, and they're all doing it wrong. Or I overhear them saying "what do you want to do today?" I guess I used to be one of them at some point LOL. I just want to stop them and coach a little. I'd probably come across as the a-hole in the gym if I did that though.
I feel like I'm slacking. I know some of it is just busy summer schedules at work and trying to do things with family, but having the discipline to not skip days of training and doubling down when I do has been a big part of this Journey. It's been a big part of my successful. I skipped out on deads this week. I don't really feel 100% recovered from my last squat day though. it could just be because I'm working extra for people so they can do things (and so I can call in the return favor) or if my old ass just is taking longer to recover from the beating I sometimes give myself. I hate deads though and feel guilty skipping them. They will never get better if I don't hit them, and I would NEVER skip out on bench or squats. There's a reason deads lag and those lifts progress. Sometimes I think about just dropping them.
Bench 5/4/3
185x5
225x5
275x3. All w/u sets paused, s/s w/ band pull aparts
310x5
320x4
330x3
320x5
330x4
340x3
330x5
340x4
350x3 easy.
Floor press
275x3
285x3
295x3
305x3 by now my elbow was telling me to f-off
305x3
B.B. Row UH w/ a hold and squeeze on last rep
165x10
175x10
185x10
V-bar press downs
I did 3 reps and stopped due to bad elbow grinding
Done.
Should have thrown in some more back stuff. Seemed like everyone was doing back though and I didn't want to wait around
Good day, crushed bench.
Yes you crushed the bench. Nice work. As for deadlift, I'm not sure it's necessary every week to make progress on it. That being said I've been avoiding it also. I think I'll deadlift tomorrow.
If I seem a bit amped up about my bench session this is why. Look how far I've come this year. In January I wasn't sure if I would ever be what I was again. I still have issues from my neck, but I've come so far. Next week I do 3/2/1 waves and my last single is written as 375. I hit 385 in the meet, but the 375 isn't linear so it's a tougher rep. I'm so up for the challenge. I've hit 375 for a triple before and I'm going to do it again
Squat 5/4/3
185x5
225x5
275x3
345x1
370x5
380x4
390x3
380x5
390x4
400x3
390x5
400x4
410x3
Done.
Short on time. Good day.
Gone for 5 days and I fell to the top post of page 4. Sad. When I first joined I would fall to page 11 or 13 in 2 days.
Spent the weekend in the Upper Peninsula. For Michigan it's not just "up north," its waaayyyy up north LOL. There's practically no one around and the woods are super dense with growth. We spent the weekend with my brother in law's future in laws right on Lake Michigan. Beautiful. We hiked 5-6 miles along a river that was pretty intense up and down hills held together by nothing but tree roots. I did better than I thought, but paid for it the next 3 days with knee pain. I also took the weekend off my supplements. Food was down and no whey to add in. Today began my 3/2/1 week and I thought I'd be feeling it. Nope. My shoulders felt great and my strength was up.
OHP 3/2/1
95x5
115x5
135x3
165x3
175x2
185x1
175x3
185x2
195x1
185x3
195x2
205x1
195x3
205x2
215x1
I wanted to go for 225 for a single but decided to save my elbows for benching. Stick to the program. In 2 more cycles I'll be ending this week with 225 for a single.
face pulls
70 x3 sets of 12
laterals
3x10
b.o. rear delt flyes
3x10
EZ bar curls
60x12
70x10
80x8
Straight bar curls
65 x5 sets of 6 short rest
My left bi is weak on straight bar curls from my neck, but stronger on EZ bar. There was areas of my biceps that he found weak in the EMG I had. This is where I notice it.
Done.
Good day.
Bench 3/2/1
135x5
185x5
225x3
275x1
325x3
335x2
345x1
335x3
345x2
355x1
345x3
355x1
365x1
355x3
365x1
375x1
225x13
BB row
155x8
165x8
175x8
185x6
V-Bar press downs
100 x3 sets of 15
We took our daughter out for breakfast this AM. Her birthday is this weekend and we'll be working, so a late start. bench was heavy today and I felt form was off. seemed like my elbows were flaring all over the place and a couple reps I didn't even hit my t-shirt. I got through though. I will admit that 375 was kind of a do or die rep at the end. I did the 225 AMRAP set out of guilt having done all those low reps LOL. BB rows were done at almost 90 degrees. I haven't been adding weight to them but I have been working on doing all of them as bent as I can bad as that sounds. I had some elbow pain benching so no floor press. I'm thinking of getting some elbow sleeves. I had one before but lost it. All it did was provide warmth. I'm thinking I need some compression, mostly on the forearm side.
Monday I will squat, then I'm on the fence on what to do. Do I keep going with the wave training? Or do I go back to 5/3/1? This is still the War on 44. I'm still gunning for PR's at the end of the year. If it ain't broke don't fix it?
Nice work! As long as you keep progressing I'd keep doing the same thing. I think people have a tendency to flip flop too much with their training programs. Why change what's working?
Squats 3/2/1
185x5
225x5
275x3
335x1
365x1
405x3
415x2 wore my belt from here out
425x1
415x3
425x2
435x1
425x3
435x2
445x1
435x3
445x2
455x1
Leg press
5pps x3 sets of 10
Done.
I'm giving myself a PR for the whole day today. Thats the most work I've ever done over 400 lbs before. I finished the third wave and was gassed. Started hearing that voice in my head saying "just do singles for the 4th wave, it's too hard" I caught myself and said fuck that. I can tell if I'm done once I'm under the bar. I got all my reps. No bitching out at the end.
Leg press was just for reps. Maybe next time I'll add a quarter or whole plate. The weren't hard I was just tired by then.
That squat work looked tough. I like the scheme tho, and i imagine it helps with muscular endurance too. Nice work, Mike.
It's that time of year. Started my morning with this shake
2 scoops vanillia Animal Whey
1 cup dry oats
2 table spoons ground flaxseed
one small apple
apple cider
all blended in the nutribullet = apple pie for breakfast
OK, don't laugh, but this is what got me really going this AM
https://www.youtube.com/watch?v=EAwWPadFsOA
You have to follow that up with Reptile
https://www.youtube.com/watch?v=qI-Takf76RY
A million years ago I used to jam the Mortal Kombat sound track while playing MK on the PS1, which was just the Play Station back then. I had a cool Sub Zero game too. I forget what it was called.
WAVE TRAINING RELOADED
OHP 7/5/3
95x5
115x5
135x3
145x7
155x5
165x3
155x7
165x5
175x3
Speed bench
205 x6 sets of 3
Standing db press
40's x2 sets of 15
Face Pulls
70 x3 sets of 15
Lateral raises
3x10
Done.
bb rows
135x10 wu
155x12
175x10
185x8
195x6
lat pulldown -strict, to the nips, no swaying
105x12
120x10
135x8
150x6
Seated cable rows -light, didn't know where to start these
105x12
120x10
135x8
150x6
close grip lat pulldown
75x12
90x10
105x8
120x6
cable straight bar curls
60x12
70x10
80x8
90x6
cable EZ bar walking drop set w/ 40 lbs
stepping back 10,10,10
stepping forward 10,10,10
bb shrugs
135x10
185x10
225x10
standing overhead shrugs
75x10
95x10
115x10
Done.
Experimented with shrugs today. Kept it light and it went real well. Of course we'll see how my neck feels tomorrow, but today they didn't hurt it. I'm excited to have these back on the menu. Cable curls felt good today too. I should have done some hammer curls, but time was running out and I still had to see what's what with the shrugs.
Good day today. I don't feel destroyed, but I do feel my back is tired in a good way. My legs on the other hand still feel destroyed.
Bench 7/5/3
135x5
185x5
225x5
273x3. Feeling heavy
310x7
320x5
330x3
320x5 fail
330x3
340x1
340x1
340x1
Floor press
265x3
275x3
285x3
295x3
310x3
295x3
285x3
275x3
265x3
EZ bar press downs
100x15
110x12
120x10
130x8
V bar walking drop sets
40x10,10,10 -easy
50x10,10,10 -still easy
60x10,10,10 -burn on last set but not horrid like it should be
Done.
Bombed bench on second wave. Pecs were still sore from last week. I should have done a Deload. Haven't bombed out of a wave since I started. Since pecs were toast but tri's weren't, I pushed them today. Still a good day overall, but we'll see where this cycle goes and how I can manage recovery. Squats tomorrow
Yesterday my pecs and tri's were cramping all over the place. I slept about 11 hours last night and my wife wanted to go out for breakfast, so I went out for breakfast. Like I would say no to that LOL. When we came home I farted around in the yard for a half hour to let things digest and settle some before heading to the gym. Got a real late start.
Leg Press -had to wait for a rack
4ppsx10
5ppsx10
6ppsx10
Squats 7/5/3
I had to warm up in a half rack that isn't bolted to the floor
185x5
225x3
275x2
315x1 -finally in a cage
365x7
375x5
385x3
375x7
385x5
395x3
Done.
I did it. hit my reps, but I was sucking wind bad and I had to rest pause the 2nd wave. I'm guessing I was breathing hard from having a full stomach. Usually I have 2 scoops Animal whey and a banana before squatting. A lot less than an omelette and stuff. I start my 5/4/3 waves Wednesday with shoulder press. Stay tuned...
How did the aftermath of the shrugs go here?
That shake sounds delicious. think i know what im gonna be experimenting with this weekend
No idea how you suatted with a full stomach. Much less stuff like eggs and breakfast food that surely was very heavy sitting in there, im impressed you didnt lose it between sets.
Great quote there. Never looked at it like that