Conventional deadlifts - 135x5, 225x5, 315x5, (added belt) 405x3, 475x3, 545x6 ... goal for today was to set a new 5RM on deadlift, which I haven't done in a long time. 5th rep felt strong so I just went ahead and did a 6th. 545 was about my 1RM 2 years ago.
Ultra wide sumo deadlifts off 3" blocks - 385x5, 475x5, 545x5, 575x5 (PR) 2 weeks ago I tried doing these with 565 but could barely squeeze out 1 rep and had to drop the weight down to 495. Felt much stronger today. Maybe the diet is helping?
New exercise: did conventional deadlifts (no belt) with mini bands pulling the bar forward. I just attached them to a power rack, rolled the bar back so there was a good amount of tension, and tried to deadlift with good form. This definitely put more stress on the back and lats, but also felt a bit awkward. I think I'll try these out a couple more times before I decide to keep or ditch them - bands + 295x5, +345x5, +355x5, +445x3
Crunches on lat pull machine - 4 sets of 10-20, last set was the full stack x 10... These worked really well. Great for working the abs heavy without compressing or flexing the spine. I learned about them from a John Parrillo video. Check it out: http://youtu.be/EY0aS5DUlCM?t=8m53s
Superset with bodyweight chins - 2 sets of 10
Sissy squats on hack squat machine - 3 sets of 20
I am liking my carb backloading diet so far. I feel like my workouts have been very good the past week. My weight has been staying right around 210-215
great pulling workout...how's the body feel after those heavy weights and volume?
I'm going to try that ab exercise...which bar do you use for it?
Thanks. My low back is pretty sore today but otherwise I feel fine. I think I'll be good to go for another lower body workout on Monday or Tuesday.
I used the close parallel grip attachment for the ab exercise. I think the wide parallel grip would work well too. The decompression felt nice after all the deadlifts. Let me know what you think after you try it out.
Straight weight today, used pinky, middle finger and index on ring grips today - warm up then 255x3x3 sets, 275x3x3 sets, 295x3x2 sets ... 255 and 275 moved pretty well. 295 was slow.
Incline BB press - 135x8, 185x8, 205x7, 215x5
Superset with chest supported rows (palms down grip) - 120x10, 140x10, 160x10
Decline DB press - 75x20, 15, 15
Superset with chest supported rows (parallel grip) - 130x15, 150x15, 170x10
Seated calves - 90x20, 110x20, then 3 sets of (10 reps+10 second hold at contraction)x3
Quick workout today... I was TIRED. This has been a busy week with school. I bought a pair of weightlifting shoes (Rogue Do-Win with 3/4" heel) and tried them out today.
Med stance free squats - 45x10, 135x5, 185x5, 225x5, 275x3, 315x3, 365x3, 385x5, 405x3, 405x3
Front squats (no belt) - 135x5, 185x8, 205x8, 225x7, 245x5
The shoes feel very solid and I am more comfortable "spreading the floor" without fear of slipping or rolling my ankle. I think it's going to take me a while to get used to them. For now I will probably continue to box squat in wrestling shoes and will do front squats and free squats in the weightlifting shoes.
Close grip (thumbs out) press with shoulder saver - worked up to 385x1
Standing BB press - 135x5, 155x5x3 sets, 135x5
Weighted pull-ups (pronated, a little more than shoulder width) - bw x 5, +100x5, +70x6, +40x7
Chest supp row - 130x12, 150x10, 170x8, 110x16
V-bar triceps pushdowns - 4 sets of 15-20
Done with exams!
nice purchase on the shoes....smart!!!
How'd exams go for you? what were you studying this time?
I'm really happy with how I did on the exams. The class was Mind, Brain and Behavior (all 3 exams were for the same class!), which is considered one of the hardest classes. I'm in the Bay Area now for spring break and will enjoy giving my brain a rest!
Was really looking forward to pulling today, but my Dad's gym has a new CrossFit class that needed the entire area (yay). Tomorrow I'll go before their class starts.
Bench (ring finger on ring grip) - warmed up then 350x5, 315x6, 280x7
Incline bench (same grip) - 135x5, 185x5, 205x5, 225x5, 185x6
Shoulder complex - did 3 rounds of 8-10 reps on each of the following:
Seated side raises
Seated front raises
Seated Arnold press
Side raise machine - 4 sets of 10
Tri rope pushdowns - 1 warm up set of 20 then 4 sets of 10-12
Superset with 1-arm cable extensions across body - 4 sets of 8-10
Seated triceps extension machine - 3 sets of 15
Standing calf raises - 95x40, 135x35, 175x20, 195x15, 215x12, 235x10, 255x10+20 stretched partials
Sh!t squats - bodyweight x 20 ... this is a calf exercise where you get into a full squat position so that your thighs are pushing on your calves, then raise up on your toes. The idea is that you're working the soleus exclusively because the gastroc is shortened as much as possible by full knee flexion, and your thighs are pushing on the soleus as it's working, which presumably stretches out the muscle. Another John Parrillo exercise.
Conventional deadlifts (made sure to get to the gym well before the CrossFit class started) - 135x5, 225x3, 315x2, 405x1, 495x1, 565x6 ... Big rep PR. This is 20 more lbs with the same number of reps vs my 3/1/13 workout. Just like last time, I was hoping to hit this for a 5RM, but the 5th rep felt so good I knew for sure I could do a 6th with good form. I'm not sure why I'm making such good progress on my deadlift right now, but if I could figure out how to get my other lifts to start going up like this I'd be very happy.
Ultra wide sumo deadlifts off bumper plates (4" elevation?) - 495x5, 565x5, 615x2 (should have taken a smaller jump) ... With these, I use the technique Bruce showed me, basically trying to get my hips as close to the bar as possible and to push out my knees along the barbell. I try to keep my upper body as upright as possible. I'm hoping these will build strength and mobility in my hips, and really allow me to push out my knees and open up my groin when I squat.
Conventional deadlifts standing on bumper plate (4" deficit?) - 405x5, 455x5 ... low back was PUMPED after these.
Front squats to full depth (using knee sleeves and my weightlifting shoes, no belt) - 135x5, 155x5, 175x5, 185x5, 205x5, 225x5, 235x3 ... My low back was already toasted going into these, so the idea was to try to stay as upright as possible. I've noticed when I do regular squats with heavy weight I tend to fall forward and make my back take over. I'm hoping that front squats will teach me to stay more upright, since if you fall forward at all, you dump the barbell.
Sissy squats on hack squat machine - +90x20, +140x20
Abs on lat pulldown machine - 3 sets of 8-10 (used 250 lbs on last set)
Seated calves - 1 warm up set of 20 then a big drop set of 150x20/120x20/100x20/80x20/60x35
nice bench press work and pulling again....please be careful with so many big exercises back to back.
great work capacity!!!
Thanks Bruce. I'm doing my best to stay safe while trying to push hard and make progress. I got the idea for this workout by looking at the DL routines of some lifters who I have no business comparing myself to (Dan Green and KK). So far I seem to be handling these workouts pretty well. I get really sore after and then try to give myself about 2 weeks before the next heavy pull day. My low back feels really solid right now and my pulls feel very explosive and strong, and I don't seem to be having any grip issues like tearing callouses anymore! Hopefully things continue to go well...
Bench (pinkie on ring grip) - warm up then 275x6x5 sets ... okay, so I just benched 2 days ago and was really sore going into this workout, but I'm considering trying out a 3 week very high volume bench routine and wanted to get a feel for what it would be like. This was pretty brutal, but I think I could deal with training like this for just 3 weeks. Here's a link to the program:
Weighted chins (wide, parallel grip) - worked up to bw + 120x3
Wide grip lat pulldowns - 140x15, 160x12, 190x10, 210x6
Underhand chest supported hammer row - 120x15, 140x12, 160x8, 180x6
Stretchers - 2 sets of 10-12
Rope curls - 4 sets of 10-15
Superset with tri rope pushdowns - 3 sets of 20
Preacher curl machine - 60x15, 70x12, 80x8, (drop set) 90x6/60x6/40x6
Standing calves, each set was 3x(10 reps + 10 second hold) - did 3 sets total, with 135, 155, and 175 lbs
Free squat (med stance, weightlifting shoes, knee sleeves and belt) - warm up then 315x9x4 sets ... just wanted to get some practice in new shoes. Squats felt good. Low back and glutes were still a little sore going into this session but the weight was light enough so that I still felt like my form was good and I was able to be explosive.
Bench (started with pinkie on ring grip and slowly moved out to middle finger on ring grip as the sets got harder) - warm up then 295x5x5 sets ... despite benching 2 days ago nothing was sore or achy today. I definitely did not feel 100% but I still expected this to be harder.
Low box (13") squat with yoke bar (wrestling shoes, belt, no knee sleevs) - warm up then 352x1, 382x1, 402x1 (Jon may have helped me a little on this one) ... first time doing this, so PR. My hamstrings and especially my adductors were still sore from Saturdays workout, but I was still able to get to the low box after enough warm-ups.
Front squats (weightlifting shoes, knee sleeves, no belt) - 135x8, 185x8, 205x8, 225x8, 245x4
Lying leg curls - 100x20, 120x13, (drop set) 130x8/90x8/60x8/90x15 partials
Sissy squats on hack squat machine - +90x20, 140x20, 160x20
Standing abs - 100x20, 110x20, 120x20
Standing calves on power squat machine - +180x30, 225x25, 270x20, 305x20, 340x16, 375x12+20 stretched partials
Bench (middle finger on ring) - worked up to 365x1 ... I was going for 4 but failed on rep 2. Last week I got 350x5. Guess I'm burnt out from all the benching last week?
Back off sets - 315x4, 255x9
Incline bench - 185x5, 205x5, 225x4
Chest supp row - 140x15, 160x10, 180x6
Superset with tri rope pushdown - pin 6 x 15, 7 x 12, 8 x 8
Wide parallel grip lat pulldowns - pin 11x12, 13x10, 15x8
Superset with standing DB lateral raises - 25x12, 30x10, 35x8
Face pulls - pin 7x12, 12, 10
Superset with cross body cable lateral raises - pin 4 x 8-10 x 3 sets
Hammer curls - 45x12, 55x10, 60x8
Conventional deadlift - warmed up then did 585x4 (PR, new 4RM)... was hoping for 5 but the 4th one was a grinder. Last heavy pulls were last Wednesday, and I don't think I was 100% recovered. Today should have probably been a speed day and heavy pulls next Friday. Nonetheless, this is the heaviest weight I've ever done and a significant improvement over 575x3 on 2/8/13
Ultra wide sumo deadlifts off bumper plates (4" or so) - 495x5, 585x4 (PR, new 4RM)
Deficit conventional deadlift (standing on about 4" high box), no belt - 475x6 (PR, new 6RM)
Front squats (used weightlifting shoes and slingshot wraps as knee wraps b/c I forgot to put on my knee sleeves before my shoes) - 135x5, 185x5, 205x5, 225x5, 245x5
Abs on pulldown machine - 3 sets of 10-15 reps
Superset with seated cable rows (close, parallel grip) - pin 13 x15, pin 15x12, pin 17x8 (each pin is 15 lbs I think)
Seated calves - 90x30, 125x18+12 partials, 160x30 (spotter helped me do full reps past 12 or so), 170x30 (again forced reps) ... the forced full reps are SO much more painful than doing partials solo.
Speed bench against doubled mini bands - warm up then bands + 165x3x9 sets
Incline bench against doubled minis set on pin 2 - +135x3, 215x4, 185x5, 155x6
Superset with wide, pronated grip weighted pull ups - bw x 4, +105x4.5 (tied PR!), 75x5, 45x6 ... I've been unable to complete a 5th rep with 105 for a while now. I WILL get it eventually.
Decline DB press - 90x15, 90x8
Superset with chest supp row - 130x12, 10
Mini band pushdown - x30,20,20,15,15
EZ bar curl, 10 seconds rest between sets - 60x10, 60x10, 60x10, 40x10, 40x10
Incline DB curl - 25 lbs x 3 sets of 6-8 reps
Preparing for Smolov squat cycle
We are condensing the introductory microcycle to a little over a week and then will run the rest of the program as written starting next Wednesday. I think I'll use 475 as my starting max.
Free squats (med stance, weightlifting shoes, belt) - warm up: 45x5, 135x5, 185x4, 225x4, 275x3, 315x2, (add belt) 365x2
Heavy sets: 405x6, 425x3
Lower weight volume sets: 325x8, 325x8, 325x8, 345x5, 365x2, 365x2, 385x1
Dimel deadlifts - 175x20x4 sets
Standing calves - pyramided up to a heavy set of 10 then did a big drop set with partials
Smolov Intro Microcycle Day 2
Free squats (WL shoes, knee sleeves) - 45x5, 135x5, 225x5
Seated calves - 90x20, 90x[(10 reps+10 second hold)x3] x 3 sets
Smolov Intro Microcycle Day 3/ ME Upper
Free squats (belt, WL shoes, knee sleeves) - warm up then
The program called for 430x1 after this, but I decided to skip it. I did a bunch of extra volume on Monday (405x6, 425x3, then used heavier weights than recommended for the actual programmed sets), which definitely caught up to me today. Now we basically have a week off any serious weight/volume and will start the base meso cycle next Wednesday.
Reverse average band bench - worked up to slow 405 and could tell it wasn't going to be a good day for me. I went down and did a triple with 365 and moved on to assistance.
Incline press machine - 140x20, 155x20, 170x12, 185x8
Chest fly - 145x20x3 sets
Tri rope pushdowns - 5 sets of 12-20 reps
BW 217 ... After Wednesday's workout I realized I need to be eating more and preferably gaining weight during Smolov. I'm still doing Carb Backloading, but am doing the "Density Bulking" protocol, which basically just means I'm eating more. I would like to end up around 225, maybe 230 if I can do that without getting too fat. That would put me in a good place to make an easy cut to 220 if I decide to do a meet over the summer.
Speed deadlift (just bar weight) - 70 kg x 3, 110 kg x 3, 140kg x 3, 170 kg x 3, 200kg x 3 x 2 sets, 200kg x 1 x 2 sets, 220kg x 1 x 2 sets, 240kg x 1
Chest supp row - 110x10, 140x10, 160x10, 180x8
Close parallel grip lat pulldown - 180x10, 210x10, 240x8, 270x6
Pull-over machine - 180x20, 250x12, 270x10
1-arm stretchers - 4 sets of 10-12
Reverse pec-deck - 115x35, 130x25, 145x15, 160x12
DB lateral raises - 25x15x3 sets, then drop set with 25x12/15x10/5x10
Reverse curls - 5 sets of 10 with 40 lbs, 10 seconds rest between sets
Drag curls with EZ bar (Parrillo style) - 3 sets of 10 with 50 lbs then 2 sets of 10 with 30 lbs, 10 seconds rest between sets
Incline concentration curls - 20x8, 8, 8
Superset with incline DB curls - 20x8,6,5
nice back work Jay...still a good amount of volume. How is your recovery between workouts?
In general I've been recovering pretty well. I think I have the hardest time recovering from workouts where I go for max reps in the 3-6 range on the main lifts. 2 weeks between session is probably optimal for the "deadlift party" workouts. I also noticed that after going for max reps on the bench, especially when I do a reverse pyramid style workout, I typically do not feel 100% for a week or so after. I think I recover from squats a little better than bench, and definitely a lot faster than deadlifts. As far as assistance work, I've been doing fairly high volume for back, arms, delts for a long time and feel like I recover well from it. Since moving to SD I've tried to incorporate more full days devoted to just destroying my back with 20+ sets, and I think that's actually really helped add some mass and and improve my deadlift.
I'm really interested to see what will happen when I start the Smolov squat program. It's about as different as possible from what I'm used to doing. Free squatting multiple per week, having every set and every rep programmed, and never going to failure or for max reps on any set are all pretty much new to me. My goal for the program is to just stick to it, stay injury-free and make sure I hit all my prescribed reps, and then to just see what happens.
Speed bench against fresh new pair of doubled mini bands - warm up then bands + 185x3x8 sets
Incline press against bands doubled around pin 2 - bands + 215x4 (same number of reps as last week, but better form and stronger band tension ), +185x6, +155x7
Dips - +90x8, +135x8, (drop set) +160x3/90x6/bw x 8
Rope pushdowns - pin 6 x 20, pin 7 x 12, (rest pause) pin 8 x 8/4/3
Superset with DB hammer curls - 45x12, 50x8, (rest pause) 55x6/3/2
Overhead rope extensions - pin 4 x 20, pin 8 x 12, pin 8 x 12, pin 8 x 10
Superset with front double biceps cable curls - 4 sets of 8-15
Still doing myofascial stretching during rest periods for assistance work. Definitely makes the pump more intense.