Discussion in 'Member Journals & Pictures' started by Venkman, Jan 4, 2016.
Log in or Sign up to hide this advert.
6x190kg (first three DOH)
Narrow SSB Box Squat:
GHR - 2x10 BW, 2x10 yellow band
Reverse hyper - 4x15 50kg
Wasn't feeling it today. Every set of deadlifts from warmup to top set felt hard, but they moved fine. Top set was definitely tough though, there wasn't a 7th rep there. I think it's a 6 rep PR? Can't really remember.
I was meant to do normal SSB Squats but opted for the box version because my quads are still jacked up. I'm going to have to take low bar out until I can sort out my quads/GT. I think the box SSB might be good to leave in for all 3 week blocks from now on to get more out of them. So I'll do:
Week 1 - Deficit DL / Narrow SSB Box Squats
Week 2 - Narrow SSB Box Squats / Block Pulls
Week 3 - DL / Narrow SSB Box Squats
Week 4 of 12 (deload)
Sled drags - 40m each of backward/forward/row/backward
Incline DB Press - Up to 10x30kg
GHR - 5x10 BW
Reverse Hyper - 3x15 40kg
Deload week. Nothing to see here.
Strict Press - 4x6 60kg
Lat Pull down – 2×10 40kg WG pronated, 2×10 40kg NG supinated
Wrecked from work. Bench felt heavy and pretty crappy on biceps. Don't know what to do about them.
Sled Drags - 40m x 60kg backwards/forwards/rows/backwards/forwards
SSB GM into Squat:
Deadlift - 3x3 120kg
Paused Deadlift (off ground) - 3x3 120kg
BB Shrugs - 2x15 120kg
Reverse hyper - 3x15 40kg
Some hammer curls and flies
Had no plan for today. Went for something that was kinda hard but not taxing. Wasn't happy with the control of the GM portion on the 140, but it looked okay. Just too fast.
Week 5 of 12
Strict Press - up to 6x70kg
BB Row - 4x12 67.5kg
Incline Press - 5x7 85kg
Did all my OHP and rows before hitting incline this time. Biceps felt okay so far. Also moved grip out a little.
DE SSB Box Squats (50s rest/med stance) – 10x3 105kg + 20kg chain
DE Deadlift (Texas bar/50s rest) – 10x2 110kg + yellow bands
High Bar Squat - 4x8 80kg
GHR – 4×10 BW
Didn't feel too bad, but not as light as I would hope after a deload. Shoulder was a bit dicky on high bar. That 5x130kg on bench from a couple weeks ago messed it up a bit. Hoping it comes good for Thurs. Also woke up with a dicky neck on Saturday morning which hasn't gone away. Can't feel it when lifting though, so that's good.
Bench Press (+ 13kg bands):
4x60kg (add bands)
12x102.5kg (2 board)
Strict Press – 4×6 72.5kg
Lat Pulldown – 2×10 40kg pronated, 2×10 40kg supinated
Pissed off with today. Had a number of things going on that could have made it worse than it would have been, but I still don't think it would have been a good day. I tried out my new bench, only to notice just before the top set that the 'flat' bench is on a slight incline. So I tried to level it with what I had and reduced the J hook height (by too much). The bench is also slightly higher so added a touch more band tension. Plus I stayed back at work. Nice recipe for an annoying session.
This whole week hasn't felt all that strong. Wondering if I was carrying some of that super compensation from my peak into the start of this program and now it's going down a bit. I'll have to deadlift after work tomorrow too. Not expecting much.
On the positive side, my biceps didn't hurt. Same reps and bar weight as this point last program, but 13kgs band tension instead of 10kg chain. A 4th rep would have made me happy, though.
Deficit Deadlift (2 mats/Texas bar + bumpers):
4x200kg (1 rep DOH)
Narrow SSB Box Squat:
45 back extension DL – 5×10 45kg barbell
Single leg curl – 4×10 16kg
Happy with how today went number wise. Still felt tired, but in a much better mood now after getting the numbers I was after for deficits. Need to focus on recovery and getting more rest with how work is going.
Separate names with a comma.