Countdown to competition...
- Thread starter mrthingyx
- Start date
Urgh... First session back since a long time ago.
On a calorie deficit. Having eaten rubbish for the past two days.
BACK SQUAT (3) 120-120-130-100(8)-100(5)
SNATCH PULL (3) 100-100-100
STRICT PRESS (10) 30-30-30 Testing the water to see how my shoulder is. Answer: still not great. Felt fine during the lifting, but lit up very badly soon afterwards. Probably scar tissue.
NG CHINS (8)
GUNS (10)
On a calorie deficit. Having eaten rubbish for the past two days.
BACK SQUAT (3) 120-120-130-100(8)-100(5)
SNATCH PULL (3) 100-100-100
STRICT PRESS (10) 30-30-30 Testing the water to see how my shoulder is. Answer: still not great. Felt fine during the lifting, but lit up very badly soon afterwards. Probably scar tissue.
NG CHINS (8)
GUNS (10)
DOMS finally subsided enough to go back into the gym, today. A combination of hectic work and a new telescope were never going to help...
BACK SQUAT (3) 60-80-10-120-130-140(1)-110(5) Everything up to and including the 130*3 was easy. Tried 140kg and it was immensely slow as I got stuck at the sticking point. After than, I couldn't keep my shape and decided to jack in the session before I burnt my pattern.
Shoulder is playing in my mind at the moment because it hurts doing most things, now. It is probably psychosomatic so hopefully more jazz hands and band work will help... It hasn't so far, but here's hoping.
BACK SQUAT (3) 60-80-10-120-130-140(1)-110(5) Everything up to and including the 130*3 was easy. Tried 140kg and it was immensely slow as I got stuck at the sticking point. After than, I couldn't keep my shape and decided to jack in the session before I burnt my pattern.
Shoulder is playing in my mind at the moment because it hurts doing most things, now. It is probably psychosomatic so hopefully more jazz hands and band work will help... It hasn't so far, but here's hoping.
Yeah - I find I cope quite well with high rep ranges, but the lighter weights and volume let me groove a nice and stable pattern, too. On my 8-6-3 schedule, it basically means I have swolified legs and a nice pattern going into the triples on the 5/6 weeks...
Bro science is still science.
But yes - I am not doing anything shoulder-ish, now, which is pretty limiting as my full logs suggest. I probably could but don't want anything coming up with positive tests because of DOMS, strains or other tenderness from lifting. I have a friend at work who is undergoing similar shoulder investigations and is going under the knife for exploratory surgery as they can't find anything obvious wrong, so he is just going full bro and smashing his arms like crazy... Not me just yet, I am afraid...
Bro science is still science.
But yes - I am not doing anything shoulder-ish, now, which is pretty limiting as my full logs suggest.
I probably could but don't want anything coming up with positive tests because of DOMS, strains or other tenderness from lifting. I have a friend at work who is undergoing similar shoulder investigations and is going under the knife for exploratory surgery as they can't find anything obvious wrong, so he is just going full bro and smashing his arms like crazy... Not me just yet, I am afraid...
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More squats...
BACK SQUAT (6) 130(3)-130-130-130(5) First set had a monstrous pause (4 count) because my brain wasn't working... Fourth set I was just tired.
Tried some RDLs at 60kg today, but my shoulder was not happy.
BACK SQUAT (6) 130(3)-130-130-130(5) First set had a monstrous pause (4 count) because my brain wasn't working... Fourth set I was just tired.
Tried some RDLs at 60kg today, but my shoulder was not happy.
More squats! 
Sore (I suspect from detraining!
) yesterday, so decided to go for triples...
BACK SQUAT (3s) 120-130-130-130-130-130 Easy by the last set. Using this sojourn in heavier stuff to get my technique right.
Triples were good, easy, and comfortable (apart from the second set of 130s... no idea what happened there). I probably could have gone heavier, but that wasn't the point of today. All in all, I'm not unhappy with where my squatting is at the moment I am the leanest I have been for a while even if my arms are atrophying at an alarming rate! 
Sore (I suspect from detraining!
) yesterday, so decided to go for triples...BACK SQUAT (3s) 120-130-130-130-130-130 Easy by the last set. Using this sojourn in heavier stuff to get my technique right.
Triples were good, easy, and comfortable (apart from the second set of 130s... no idea what happened there). I probably could have gone heavier, but that wasn't the point of today. All in all, I'm not unhappy with where my squatting is at the moment I am the leanest I have been for a while even if my arms are atrophying at an alarming rate!
Even more squats...
Decided to phase in a return to Squat Nemesis given I am doing nothing else with my time, and will try to hit the gym at least 3 days/week. Today's session tok around 45 minutes, so it's not that bad.
Premise goes...
- Triples to 3RM, then 2RM, then a permissable 1RM
- Triples from 75% working 1RM, with 5kg increments each set. At least four sets.
- Two sets of 5 @ 50% working 1RM, working on speeeeeeed.
Output:
BACK SQUAT
70*3
110*3
130*3
140*3
150*2 (probably could have squeezed out three)
155*1
115*3
120*3
125*3
130*3
5*2 @ 80kg.
GOOD MORNING (5) 70-90
That felt... rather good.
Decided to phase in a return to Squat Nemesis given I am doing nothing else with my time, and will try to hit the gym at least 3 days/week. Today's session tok around 45 minutes, so it's not that bad.
Premise goes...
- Triples to 3RM, then 2RM, then a permissable 1RM
- Triples from 75% working 1RM, with 5kg increments each set. At least four sets.
- Two sets of 5 @ 50% working 1RM, working on speeeeeeed.
Output:
BACK SQUAT
70*3
110*3
130*3
140*3
150*2 (probably could have squeezed out three)
155*1
115*3
120*3
125*3
130*3
5*2 @ 80kg.
GOOD MORNING (5) 70-90
That felt... rather good.
Really struggled this evening...
BACK SQUAT
100*3
120*3
130*3
140*3
152.5*1 Form went down the toilet and threatened to jam my hip up... So had to leave it.
Found out shortly after I was very dehydrated from an all-afternoon work barbecue, but still...
BACK SQUAT
100*3
120*3
130*3
140*3
152.5*1 Form went down the toilet and threatened to jam my hip up... So had to leave it.
Found out shortly after I was very dehydrated from an all-afternoon work barbecue, but still...
First proper session this week! I have been doing some shoulder and gun work at home to prep my shoulder for the impending onslaught, but...
BACK SQUAT
110*3
130*3
140*3
155*2
160*1
120*3
125*3
130*3
135*3
80*5*2
Happy with that. 160kg felt pretty comfortable, too.
PENDLAY ROW (8) 80-80-80
DB SHOULDER PRESS (10) 12-14-16 No pain... which is nice.
DB BENCH (12) ss/w HANGING LEG RAISE (10) 12-14
Pretyy happy! Chest was so pumped after that it was highly entertaining.
I am so weak...
I have been doing some shoulder and gun work at home to prep my shoulder for the impending onslaught, but...BACK SQUAT
110*3
130*3
140*3
155*2
160*1
120*3
125*3
130*3
135*3
80*5*2
Happy with that. 160kg felt pretty comfortable, too.
PENDLAY ROW (8) 80-80-80
DB SHOULDER PRESS (10) 12-14-16 No pain... which is nice.
DB BENCH (12) ss/w HANGING LEG RAISE (10) 12-14
Pretyy happy! Chest was so pumped after that it was highly entertaining.
I am so weak...