WEDNESDAY JULY 11
cals too low today, but I functioned pretty well in spite of it. Probably eating all beef tomorrow to keep an even keel.
hang power clean: warmups to 225x1 240x6x3 --last set I reset every rep. I'm gonna throw in the towel on keeping my grip in the rack. Not going to happen, unless I am pressing. Rack is for shit. So now it's take 'em from the floor for all 3 reps. More work that way, at least. Good news: this was pretty easy. I may try and push for 255-260x6x3. Which would be hella cool!
front squat: 135x4, 185x1 225x1 250x3x5 --better groove this time, but not necessarily easy. I can tell that I'm going to have to spend at least one full cycle (8-9 weeks) doing heavy front squats after I get my 5 bills. Maybe good for inseason training?
DB press: 75'sx5x5 superset with hansen squats 35x6,6,6 each leg. Gonna coast on the DB's here. Better to push everyting else up and push the DB weights up on a cycle-to-cycle basis.
assisted machine pullups: 5x5 at no. 4, PR. last 3 sets SS with static decline situps 35x10,8,8 (hard. Static stuff is good, stick with it!)
notes:
fronts really hitting my abs, and mid-back. This is shit to address. Don't know how to hit the mid back harder. Bent rows, yeah, but some type of GM might be better? IDK...
need to push the pace, gonna focus on that all next week. not so much the Mondays for this cycle, but the WED and FRI workouts definitely
skipped ice bath cuz it was late and I'm lazy.
hang power clean: warmups to 225x1 240x6x3 --last set I reset every rep. I'm gonna throw in the towel on keeping my grip in the rack. Not going to happen, unless I am pressing. Rack is for shit. So now it's take 'em from the floor for all 3 reps. More work that way, at least. Good news: this was pretty easy. I may try and push for 255-260x6x3. Which would be hella cool!
front squat: 135x4, 185x1 225x1 250x3x5 --better groove this time, but not necessarily easy. I can tell that I'm going to have to spend at least one full cycle (8-9 weeks) doing heavy front squats after I get my 5 bills. Maybe good for inseason training?
DB press: 75'sx5x5 superset with hansen squats 35x6,6,6 each leg. Gonna coast on the DB's here. Better to push everyting else up and push the DB weights up on a cycle-to-cycle basis.
assisted machine pullups: 5x5 at no. 4, PR. last 3 sets SS with static decline situps 35x10,8,8 (hard. Static stuff is good, stick with it!)
notes:
fronts really hitting my abs, and mid-back. This is shit to address. Don't know how to hit the mid back harder. Bent rows, yeah, but some type of GM might be better? IDK...
need to push the pace, gonna focus on that all next week. not so much the Mondays for this cycle, but the WED and FRI workouts definitely
skipped ice bath cuz it was late and I'm lazy.
posted by Jake at
10:55 PM
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