BW - 201
Deadlift -
135X5
165X5
185X4
225X3
245X2
275X1, 1
285X1
245X3, 3, 3, 3, 3
RDL - 245X12 (with straps)
Shrugs -
405X7
315X18
Chins (neutral, shoulder-width) - BWX8, 6, 5
Curls -
65X16, 8
45X15, 12
Good deadlifting today. Everything felt strong and smooth. Held the 285X1, and the last back-off set for time at the top.
Was pretty tired after all this. I was pretty sure I could get an all-around PR on RDLs if I did one all-out set with straps, and I did. Up till now, I've been using my back-off DL weight as my RDL weight. Possibly, I should stay at this weight and stop using straps for the extra grip work...
Loading and un-loading the bar for shrugs felt like it took years, I was so tired.
Chins felt okay despite the low energy.
Even though I was tired, I had a while to wait for the bus, so I did 2 extra sets of curls just with an empty bar. Yeah, yeah, I know. "If you've got energy for extra curls, you could have done extra RDLs or chins."
Showing posts with label timed holds. Show all posts
Showing posts with label timed holds. Show all posts
Thursday, August 8, 2013
Friday, August 2, 2013
LRB 365: Strong-15 Short. Week 2. Deadlift
BW - 198
Deadlift -
135X5
155X5
175X4
195X3
225X2
255X1, 1
275X1
225X3, 3, 3, 3, 3
RDL - 225X12, 15 (straps on 2nd set)
BB Shrugs - 405X6, 315X16
Chins (neutral, shoulder-width grip) - BWX10, 6, 4
Curls - 65X14, 6
Deadlifts were strong. Cueing myself with 'Shins' and 'Speed,' especially on the back-off sets. I've been tearing up my shins by starting reps off with them slightly above the bar, and pulling the bar into them instead of up them. Held the 275 and the last back-off set for time.
Then my grip started giving out on my first set of RDLs. 12 was a Rep PR, but then I added straps for the 2nd set and set an all-around PR with 15.
Was getting pretty tired at this point, and my shrugging strength wasn't what it usually is.
At this point I was so tired I almost forgot about the chins and went straight to curls. But I remembered. A month or so back I did chins at an 'away' gym that didn't have a very good set-up, and I ended up doing neutral grip chins at shoulder width. The next couple of days my mid-back was really sore from that. I filed that away, and that's what I'm going to do for this cycle and see what the effect is. With my scapula retracted, it almost feels more like a high row.
Deadlift -
135X5
155X5
175X4
195X3
225X2
255X1, 1
275X1
225X3, 3, 3, 3, 3
RDL - 225X12, 15 (straps on 2nd set)
BB Shrugs - 405X6, 315X16
Chins (neutral, shoulder-width grip) - BWX10, 6, 4
Curls - 65X14, 6
Deadlifts were strong. Cueing myself with 'Shins' and 'Speed,' especially on the back-off sets. I've been tearing up my shins by starting reps off with them slightly above the bar, and pulling the bar into them instead of up them. Held the 275 and the last back-off set for time.
Then my grip started giving out on my first set of RDLs. 12 was a Rep PR, but then I added straps for the 2nd set and set an all-around PR with 15.
Was getting pretty tired at this point, and my shrugging strength wasn't what it usually is.
At this point I was so tired I almost forgot about the chins and went straight to curls. But I remembered. A month or so back I did chins at an 'away' gym that didn't have a very good set-up, and I ended up doing neutral grip chins at shoulder width. The next couple of days my mid-back was really sore from that. I filed that away, and that's what I'm going to do for this cycle and see what the effect is. With my scapula retracted, it almost feels more like a high row.
Wednesday, December 12, 2012
5/3/1 BBB: Cycle 2. Week 3. Dead
BW - 201
Deadlift -
135X5
185X5, 5
245X5
275X3
315X5
Double-Overhand Timed Barbell Hold -315X12 seconds
Hypers - 5 sets 15-20
Ab Wheel - 5 sets of 8-10
80% session. 315X5 is a Rep PR. Could I have gotten a 6th? Double-overhand grip would have been the first to give, but I'm not sure I could have locked it out either.
Deadlift -
135X5
185X5, 5
245X5
275X3
315X5
Double-Overhand Timed Barbell Hold -315X12 seconds
Hypers - 5 sets 15-20
Ab Wheel - 5 sets of 8-10
80% session. 315X5 is a Rep PR. Could I have gotten a 6th? Double-overhand grip would have been the first to give, but I'm not sure I could have locked it out either.
Thursday, December 6, 2012
5/3/1 BBB: Cycle 2. Week 2. Dead
BW - 204
Deadlift -
135X5
185X5, 5
225X3
260X3
295X8
Deadlift hold -
295X1X15sec.
Hypers -
BWX12
5X15, 15, 20
10X20
Ab Wheel- 1X2
Swiss Ball Crunches - 4 sets of 15-30
80%+ session. 295X8 is an all-around PR on Deadlift. I really should try to enjoy these more, as they're bound to dry up again sooner or later, but it's become so routine for me to set PR's in this lift. I've only ever crapped out on Deadlift twice. Once was October of 2011 when I tried 315 for the first time and it wouldn't budge, and the second was in July of this year when I first started 531 Full-Body and ended up having to lower my training maxes across the board because I had lost a lot of strength in the lead up to opening a show.
Grip strength is starting to get dicey double-overhand, and that's why I added another 1 rep set just to time out my holds. This was just an idea, and I might try to go with something more conventional, as my hands/forearms don't feel sore the day after. I should probably also just start using chalk for my top sets to make sure it's less of an issue.
Added a bit more weight and reps on the hypers today, so that's cool.
Went to do the ab wheel, and my abs started screaming at me right away. Guess they weren't fully recovered from last time. Pretty weak. I did some chiropractor crunches to get some work in on them anyway.
Deadlift -
135X5
185X5, 5
225X3
260X3
295X8
Deadlift hold -
295X1X15sec.
Hypers -
BWX12
5X15, 15, 20
10X20
Ab Wheel- 1X2
Swiss Ball Crunches - 4 sets of 15-30
80%+ session. 295X8 is an all-around PR on Deadlift. I really should try to enjoy these more, as they're bound to dry up again sooner or later, but it's become so routine for me to set PR's in this lift. I've only ever crapped out on Deadlift twice. Once was October of 2011 when I tried 315 for the first time and it wouldn't budge, and the second was in July of this year when I first started 531 Full-Body and ended up having to lower my training maxes across the board because I had lost a lot of strength in the lead up to opening a show.
Grip strength is starting to get dicey double-overhand, and that's why I added another 1 rep set just to time out my holds. This was just an idea, and I might try to go with something more conventional, as my hands/forearms don't feel sore the day after. I should probably also just start using chalk for my top sets to make sure it's less of an issue.
Added a bit more weight and reps on the hypers today, so that's cool.
Went to do the ab wheel, and my abs started screaming at me right away. Guess they weren't fully recovered from last time. Pretty weak. I did some chiropractor crunches to get some work in on them anyway.
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