tuesday bench Wed Squat

Bench
275x7,7,6,5,5,4
- had to do an extra set. May need to repeat this week, or May just keep going, we'll have to see.

Overall, fairly happy about the workout.


Wednesday
Rushed my warm up a bit, not that I really do much of a warm up lately.
Warm up
bike 3 mins
mountain climbers into calf stretch

Front squat
315 for 6 sets of 6

It was a fun nite tonite, lots of good people in, the guys were kind enough to hellp me out on most of my sets just by a bit of cheering. Simply watching is enough to help me out most of the time. I don't know why, but this was one of the harder workouts I've ever done. Its only 315, but holy crap, 36 reps'll getcha

Monday squat

Warm up
bike 5 mins
25 bodyweight squats

-was feeling relatively good, knees were aching pretty good.

Front squat - light
315 for 6 sets of 2

 these never felt hard, but they never really felt all that easy, Wednesday is going to be a hell of a night, I don't think I could have done 6x6 tonite, I hope I recover fast, I need to hit 345 for 5x5 next week. I would like to hit all 5 sets of 5 with 345, I did that last time, but I'd get to 4 reps, rack, then do it again for 5, so I'd like to do even better this time.

Saturday bench

Warm up
gh stretch
back foot elevated hip stretch

- having some annoying sciatic pain again, Otis showed me a few moves, so we'll see if that fixes it up.

Bench
305 for 9 sets of 3

- was feeling pretty exhausted headed into this one, but turned out ok. I was on my feet, bsically just standing around all day helping my dad install a hardwood floor, really tightened up my left hip.

Happy I did so well this workout, if I can rest up a bit and get through next week that would be pretty huge.

Friday squat

Warm up
bike - 10 mins and my knees still ache
dynamic stuff

Front squat
315 for 6 sets of 5 reps

this was pretty brutal. Each workout is getting harder, and I'm feeling fatigued, I've noticed my reps have slowed down a bit. overall I was happy I gutted this workout out. I've got 5 days and a light squat before I have to do 6's. If I can just get through those then it's downhill from there, well the 340 for 5's won't be the most fun. I don't even think I got half the reps from when I did it before, so  I'm pretty sure I'm seeing some progress, and I'm really working for it, this is not easy.

Thursday bench

I really hate the 7x5 night, I like 5x7 cause it's over in 5 sets, 7 sets is just brutal, It felt heavy right from the get go and I was already tired from the first 3 sets, but you can just keep pushing. I missed some reps, but overall, I was happy with how I handled the weights.

Warm up
face pulls
back foot elevated hip stretch

Bench
285 x5,5,5,5,4,4,3

assistance
face pulls 50
side laterals 20
hammer curls 30

Big front squat day tomorrow, not going to be an easy night at all, but only difficult because I'm feeling tired, it's lighter than the last time I tried this, but I think I'm still doing more work, I never actually got to 6 sets except on a light day, so I'm feeling good about getting to 345 for 5 sets of 5, that would be much better than the last time, should be able to finish the whole program.

Monday squat tuesday bench

Good long weekend, good rest.

Monday front squat

warm up
bike
dynamic stuff

Front squat
315 for 6 sets of 4
-this was not easy. I'm not going to have any problems hanging onto these, and I'll get to 6x6, then back down to 5x5 without too much trouble, after that, we'll just have to see what happens.

Tuesday bench
- hot and humid in the gym tonite

Warm up
gh stretch
back foot elevated stretch
-left hip very tight today

Bench
265 for 7,7,7,6,5

-This is a good night for me, I'm hoping to get through this week, and next week, then deload and max out, see where I'm at, then try a new bench routine I think.

Saturday Bench

warm up
gh stretch
back foot elevated hip stretch

Bench
295 for 9 sets of 3 reps

- my touch on my chest isn't smooth right now, just a bit of a bobble that I'm trying to fix up.
-happy getting all the reps, I'll likely put the weights up 10lbs for next week and see what happens. If I can get to 275 for 7's, 295 for 5's and 315 for 3's I'll be in PR territory.

didn't do much for assistance, I was pretty tired from the 9 sets.

Friday squat

I seem to keep making the mistake of taking the light days for granted on this program, but they're still a lot of work, and hard. I'm looking forward to really getting into this program, but I may make the light days a bit easier either with lighter weight or less sets, I'll play it by year.. or ear... whichever it is, and see how I do.

Warm up
15 mins on bike
-going to start doing this for a bit just to save my knees.

Front squat
315 for 6 sets of 2

assistance
face pulls
pull aparts
hammer curls

Mon - Thurs

Monday - squat
-after deciding to just call it a day trying to get ready for the meet, I needed to chose what to do, I considered Sheiko quite a bit, I'm likely going to do the bench routine, but I really had an itch to redo the russian squat program but with lighter weights, and really try to get all the reps and volume.

Front squat
315 for 6 sets of 2 reps

Tuesday - bench
- was throwing up after training the night before, this session was a dud, I was very flat and had no energy.

255 for 3 sets of 7
-was supposed to be 5 sets of 7
-wasn't thrilled, but even feeling as crappy as I did, the weights were fairly easy, I was only doing this for 265-275 when I hit 365, that's not that far away.

Wednesday squat

Front squat
315 for 6 sets of 3
-last set did 5. Feeling confident that 315 for 6x6 will be challenging, but that I'll get all the reps this time.

Thursday - bench

275 for 5,5,5,5,5,4,4,3

assistance
face pulls - 50
dumbell flys 3x10
dumbell extensions 3x10
side laterals 3x10

-Hoping now that I'm feeling a bit better and I have more of an appetite Saturdays bench I'll get all the reps

Saturday squat

watched some videos after training, I can understand why the guys looked so weird that I just bailed.

Warm up
bike 5 mins
dynamic stuff
bodyweight squats

front squat
315x2, 365x1
-did this just for a bit of extra confidence

swicthed racks
 squat with chains
135,225,315,365

-stopped there, my arm was so knotted up I could barely lift it. The squats themselves looked easy, felt shaky, looked very smooth. I like taking videos, becuase if I didn't see it I'd never believe they were the same squat. I've always been weird like that.

Plan tonite was double 5 plates with chains, or don't compete... I might try again Wednesday. I'm really not chomping at the bit for this one, knowing I'll barely be able to bench isn't such a highlight for me.

Friday squat

went in hoping for a big night, got more of the same lately. I'm going to chose not to compete at this meet coming up, I'm torn up all over, and just not having fun getting ready for this meet.

back squat
went up to 445x1 - felt like shit.

I've lost straight weight squatting, and I just don't feel like forcing it anymore than I already have.

Thursday bench

Went in deciding to see where I could get to, then just do some assistance.

Warm up
gh stretch
back foot elevated hip stretch
face pulls
side rotations
external rotation

Bench
135x10 - felt fine
185x10
225x5 - these were fine too - a pretty good sign
275x5-these hurt, my descents weren't the best
295x5 these hurt a bit more, but still manageable
315x3 just couldn't press well enough to get to 5

-i'm gladened to know I didn't lose too much, but it's frustrating as anything under a 405 bench is frustrating for me, lol.

By the end of this I had a good ache in my arm, and I'm a little worried tomorrow it'll be back to usual... The ART did work, just i'm gonna mess it up again. I'm looking forward to squatting tomorrow and seeing where I'm at.

Wed squat

Was feeling pretty beat up, and I didn't really care about today, moreso Fridays squat, so I just warmed up then shut her down.

Saw an ART guy today, he said he's never seen anything like my arm. Pretty annoying injury.

Tuesday bench

failed training night in my mind. My plan was to just go up till it hurt, then drop down and do some reps. Was too torn up to really do much.

Bench
barx25, 95x25,135x25, 185x10, 225x12
-just stopped there, I was pretty pissed I only got 12 reps, but they were extremely painful, and it was difficult to maintain form, and I always slow down when its messed up.

mondy squat

it was very difficult to get on a rack tonite, had to take the crooked one, got me pretty annoyed before I even started. Hate it when that happens, and it's something I have to make sure doesn't happen.

warm up
shoulder rotation stretch
stick dislocations
external rotator stretch
side extensions

Squat with 45 lbs chains
worked up to 475x2

-wondered how I could hit this, but on Friday I struggled with 470 and no chains for a double. I was much faster this week as well, my descent much smoother. I think the chains help with that. Going to take Wednesday off completely and see how that helps things.

Saturday Bench

Decided to skip the bench, and just did a rehab circuit I thought would help me recover from all the tendonitis.

inverted barbell rowx20
cable pull apartsx20
face pullsx20
dumbell flys x15
tricep extension x20 with the 30s
external rotation x20

3 sets

this was work. I'm probably going to squat again on monday just to get my confidence back asap. I'm not dying that I'm probably just going to pass on my benches at the meet. Or just attempt lower numbers. I'm waiting to see an ART guy, he'll hopefully be able to help me figure a few things out. Right now my arm is just destroyed.

Friday crap squat

warmed up well, then proceeded to shit the bed.

Back squat
worked up to 470x2 - was supposed to be 4

-I was just off, and almost got stapled with 405 on my warm ups, that just rattled the crap out of me. Everything went downhill from there, my descents sucked, too slow, couldn't find a comfortable place to put my feet, arm was throbbing.

If I had this to do over, I would have gone back down to 3 plates after the 4 plate bobble, then worked up 405,425,445,465 ... instead I went 405,445,470.

Not a great night, going to regroup, I also accidently lost 10lbs, Megans been dieting and that's thrown me off a ton as well... so I'm going to haveto either get the weight back on, fix my form, or pull out of this meet if I'm only going to squat 500 again and can barely bench right now.

super frustrated. But what I learned from my last meet, when I competed when I shouldn't have... is that no one really cares, you don't get brownie points for being tough. If things line up great, if not, the guys will do fine at the meet by themselves.

Thursday Bench

Decided to try to bench, and just see how it felt, did a very slow warm up, felt alrite. almost no tightness.

Bench
barx20, 95x20,135x20,185x10,225x6, 275 2 sets of 4

Brachial on my right arm was just trashed, as soon as I got to 275 it was extremely noticeable, and really slowed down my descent. Handled the weight fine on the concentric, but the eccentric was very painful.

Choosing between the 2 I'd take the brachial pain, the pec being better is a serious load off the mind. Just gotta figure out how to squat 4 more times. I think I'll only be able to back squat once a week if I want to be able to bench in competition. Plus I'm not sure I can even get the bar on my back more than once a week. I'll see what it's like tomorrow, and maybe I'll be able to safety bar squat the other 2 days if it doesn't throw me off too much.

assistance

barbell rows
225 2x10

face pulls
2x25

dumbell flys
2x10

hammer curl
1x30

Wed light squat

Brachial on right arm was very bad,when I train through I'll usually lose a few bench days, and training in general gets really miserable. I want to have a really good Fiday squat, so I switched to the safety bar and bent a bit more at the waist instead of going straight down as I could have.

Safety bar squats
315 for 3 sets of 2, 365 for 2

did some with hands on the handles others without hands, found it more difficult to balance with no hands, I think in general I'll just keep my hands on the handles, I'd rather use the heavier weight.

Tuesday bench

Pec is slightly bruising, not up in my armpit, but moreso on the muscle itself. Not really sure what that means... but it probably means I'm out for bench at the meet. Although, I did some reps with just a plate, and that was the first time in a while it hasn't hurt, so that's a good sign.

Military
95,135, 165x7,4, 135 for 4 sets of 7

I was supposed to do 165 for 5 sets of 7, but my max is probably a bit lower right now, so I'll have to work at this for a bit. new goal of 250 on this, something to keep my eyes on the prize.

face pulls- 50
flat bench - 50

- defintitely need to add in more back work.