Pretty lackluster workout tonight after the deadlift. I really should have put a day between but was feeling really good going in to tonights workout.
135 x 5
185 x 3
225 x 2
275 x 1
315 x 1 Sloppy, felt off.
315 x 1 Felt better, but heavy. Moved faster than previous 315.
365 x 1
405 x 1
455 x miss Was horrible from the get go. Not tight, back started to cramp up as soon as I started so I just dumped it on the pins.
285 x 3 x 6 sets
285 x 2 First 6 sets felt good, 7th I started getting gassed.
185 x 12 x 2 sets Felt pretty decent at the lighter weight.
35's x 12 x 3 sets
40's x 10 x 2 sets
So, I gotta learn to step away and let my body recover from the previous days workout. My upper and lower back and still sore and tired from dead lifts yesterday. At most, some light weight work should have been all I did. If I'm gonna get serious about making progress I gotta get my programming and schedule down better. The good news is, I'll be picking up my rack in a week and a half so my workouts won't be planned around my work schedule. I'll be able to lift longer than 40 minutes and not have to rush my sets since I like more volume in my accessories.
AM Weight: 279.8 1.8lbs away from low point, gonna be close. Going to put a cap on refeed this week for sure. Last week I needed a good ol refeed time, and put away a pretty massive amount of food. This week gonna be more strict with the time frame.
Where do you train, sir?
Dead lift workouts are done in the garage, the 19th we're picking up my squat rack so bench and squat will be done at home too. From time to time I'll go out to a friends in McKinney, and every once in a while I'll hit up Metroflex, either Arlington/Plano or Mid Cities to get some work in.
AM Weight:279.6 I didn't even really expect a loss this morning, splurged on some peanut butter and whip cream. Was craving something sweet. I'll take it.
Today started my squat revamp phase. Stripping some weight off the bar and sticking to lighter sets. Probably won't work up any higher than 365 for a good while, just focusing on trying to lock down my form.
Bar x several
135 x 5
185 x 3
225 x 2
315 x 2 x 2 sets These felt good and solid.
275 x 3 x 2 sets (I think) Will make sure from recording.
225 x 5 Elbows stayed under decently but started to come up on 3rd and 4th rep, 5th rep got them back under for it and chest up.
I really feel like I'm making some solid progress now. Really wanting to get my form locked in and start making progress there. Once I get my form locked down I know the weight will start moving a lot. I used bands around my knees on a few sets to keep the tension and make sure I'm pushing my knees out.
Vid from last night. There's so much crap going on trying to make these things 2nd nature in my squat. When I don't think "elbows down elbows down!" they flare up. And when I don't think "chest up!" I lean forward. All in a days work, keep progressing and keep putting in the time, it'll get there.
Even though you're not happy with your form Mark, you're still shifting a very respectable amount of weight buddy... so well done for that!
If you can't get your elbows down, change your grip. I believe April already suggested moving your hands out and I agree. At least give it a shot. It might be harder to maintain that upper back tightness, but then again, it might not be. Try the wide grip with a high bar and low bar and see what feels best. Also, focus on sitting back a little more instead of straight down.
Been resting for a few days. Haven't taken a rest in a good while, so figured I'd rest up, rehab the left shoulder and get in a good break. Went to San Antonio yesterday, had a great trip down and a wonderful stay at a place called the Hotel Valencia. Love San Antonio. Picked up my rack today from Texas Strength Systems, holy hell. From the get go, just picking up the parts, I knew this thing was freaking solid. After I got it home and started putting it all together, even before tightening everything down it was solid as a rock. The rack and the bench, both a thing of beauty. I'll get some pics up later, I'm exhausted now. Weight has been hovering around 285, which is good considering I haven't even been remotely concerned with diet.
Good deal, looking forward to seeing the pictures of your new rack!
Very nice Mark!
Thanks fellas. I love having a rack of this quality in the garage, makes life so much simpler.
Got the safety pins and J hooks set up, marked and all that goodness.
Bar x 10
135 x 10
210 x 3
240 x 3
275 x 7 Wanted 5 @ 270, but loaded 275 and really had a solid set. I probably could have and should have squeezed a few more out of the set.
225 x 5 x 2 Bands were set really tight, don't know resistance but was crazy to get 5 reps.
50lbs x 15 x 3
50lbs x 20
50lbs x 15 x 2
6 x 2 sets
6 + 8 with slingshot superset
I was going to throw in my wide grip work, really lack it and think it'll add another dynamic in my benching. Overall, had a solid workout.
Nice set up! You still using 5/3/1?
With my experience, depending on band setup, monster minis can add anywhere from 90-110lbs at the top.
Any chance of sending me a template for the version your using? Wanting to give 5/3/1 a go after this run on the Cube Method and want to check out some different variations first.
That's the one I was using and liked it. It has 5/3/1 and 3/5/1 both in the spreadsheet. I didn't agree with some of the rep goals they put on there, so I changed mine to what I felt I should be hitting. Some were under what I felt I should be getting and others were way over what I felt I should be at.
'preciate you Mac.
Had a pretty interesting morning today, lessons learned. I woke up at 4pm, decided I wasn't going to sleep anymore that day and needed to get my ass up and get some work done. Decided to squat this morning, went really well. Afterwards cooked up some fish, put together a night stand and took some new supplements, and that's when it got interesting.
I usually squat at night after I've been up for a while. But, since having the squat rack in the house I want to really want to start working out after waking up, just gonna have to make some adjustments to nutrition and such.
stretching I usually never stretch before working out, hate it. But my hips were so damn tight I pulled out a band and started doing some mobility stuff.
365 x 1
325 x 2 x 3
Pause Squats against Monster Minis
265 x 3 x 3
185 x 5 x 3
135 x 20
Monster Mini x 20 x 2
Good workout, everything felt good. Stayed belt and wrap-less, even though I was tempted. Really want to focus on going with no belt and no wraps while building my squat so that when I add them back in, I'll have a much better base. I will be getting some Heavy Elite FTS knee sleeves to keep things warm and compressed though.
Afterwards, I tried a new supplement I got that I'd been reading up about and had been wanting to give a go. I've been using BP-6 peptide to help with my shoulder/elbow issues, and it really seemed to help quite a bit. So after consulting with a few folks, I decided to add in another peptide. I took just above the normal dose, started sweating like crazy and got really hypoglycemic. I'm going to drop it down and see how I react tomorrow morning.
Weight: 281.8 this morning after crappy eating week, I'll take it.
Good lower session mate, bet those Pause Squats against bands are a killer!
never tried paused squats and I've only ever used reverse bands (not against them)... will have to give it a try!