Another dense session, 400+ squats, 300 Front Squats, 315 Snatch-Grip RDLs. Did more of a volume session on benching
- BB Squats: 315*1 345*1 365*1 385*1 405*1
- Front Squats: 225*1 250*1 275*1 300*1
- Snatch-Grip RDL: 275*5 305*5 315*5
- BB Flat: 225*3 250*3,3,3,3,3
- Pull-Throughs: 150*10, 10
- Pendlay Rows: 135*10 155*6 175*5
- Standing Calves: 220*12, 12
- Tibia: 20*12, 12
- Waiter Walks: 90*100
- NS FS Paloffs: 35*10, 10
Lower right back is still sore/uncomfortable. It's definitely not a nerve/disc thing, which is the good part. Taking it easy this session with a bit of a deload.
- BB DL: 315*1 405*1, 1
- HPS: 95*3 115*3 135*2
- BB Incline: 205*3 225*3, 3, 3
- Seated Calves: 100*12, 12
- Pullups: 1 chain*3,3,3,3
- WSARC: 50*10, 10
Snow/ice on track last week so doing back to back sessions here.
My back is still uncomfortable sore, but it's not limiting me. Got 415 on squats, probably most I've done in a few years. Front squats over 300 as well, benching over 300, and 315 on Snatch-Grip RDLs. One of the densest workouts I've probably had.
Another thing, with this bulk I've gone more protein-dense, REALLY stayed on top of the Leucine & Creatine supplements making sure I don't miss any days, and also the same with my fish oil & curcumin. I know that's not everything (I'm wearing shoes when squatting now, which seemed to cause about a 15 lbs. uptick), but I'm only about 208 this time, maybe 209. I have never been this strong at that weight before. I'm going to try doing the same during my cut, upping calories this time but making sure they come from protein.
- Squats: 315*1 345*1 365*1 385*1 405*1 415*1
- Front Squats: 225*1 250*1 280*1 300*1
- Snatch-Grip RDL: 275*5 305*5 315*5
- BB Flat: 225*3 250*3 265*2 285*1 305*1
- Pull-Throughs: 150*10, 10
- U-Bar Cable Rows: 150*5 160*5 170*5
- Standing Calves: 240*12, 12
- Tibia: 20*12, 12
- Suitcase Carries: 75*100
- Dead Bugs: 10, 10
Odd post-session, I was getting changed in the locker-room and my lower right back spasmed. It was really uncomfortable after that. I don't feel any tingling in my legs or anything, so I don't think it's disc related. Nothing else hurts, it's just that part of my back is sore now and uncomfortable. Rotated in DB incline benching here, as noted previously my incline benching has been stagnant for a few weeks, want to see if that spurs something.
- BB DL: 315*1 365*1 405*1 445*1 465*1 485*1
- HPS: 95*3 115*3 135*3 145*1 150*1
- DB Incline: 100*7, 7, 4
- Seated Calves: 100*12, 12
- 1.5 Pullups: 5, 3, 2 toast
- NS FS Paloffs: 50*10, 10
- Mixed-Grip Carries: 65*100
Good session, wasn't too cold out, got 6 in.
Good session, still over 400 on squats, nipped 305 on benching too.
- Squats: 315*1 345*1 365*1 385*1 405*1
- Front Squats: 225*1 250*1 275*1 290*1
- BB Flat: 225*3 250*3 265*2 285*1 305*1 225*8
- Pull-Throughs: 150*10, 10
- LM Rows: 250*5,5,5
- Standing Calves: 240*12, 12
- Tibia: 20*12, 12
- DB Farmers: 120*75, 25 (without chalk!)
- NS FS WSARC: 35*10, 10
Posterior chain was tapped here after full sprint day yesterday....did some super-setting with deadlifts & incline benching since I wasn't going to be pushing too high anyway on the weights.
- BB Incline Bench: 225*3 235*1 245*1
- BB DL / BB Incline Superset: 315*1 245*1 365*1/245*1 405*1/245*1 435*1/245*1 445*1/225*2 455*1/225*2
- HPS: 115*2 115*3
- Pullups: 1 Chain: 5, 5, 4
- Seated Calves: 100*12, 12
- OH Press Walk: 75*50
