Squat (flat soles, knee sleeves, belt) - worked up to 435x10 (new 10RM, this is actually a 30 lb increase since I hit 405x10 about a year and a half ago), 440x3x5 sets with short (1-3 minute) rests
Plan was to not go above 365 today but I decided instead to just keep volume low and go for a heavy double. This was probably a bad idea, but at least I am still tapering volume if not intensity too. My muscles and soft tissue are definitely feeling better than a couple weeks ago.
Bench (paused all reps) - worked up to 365x2, 405x2, 430x 2... second rep was a bit slow but this was pretty solid. I thought briefly about trying 440 but decided even if I got it that it would be taxing for what I'm trying to do right now.
Back off set - 365x4
Tri rope pushdowns - 4 sets of 15-20
1000 m row on rowing machine
Squat (no sleeves or belt) - worked up to 275x5, 5, 3 ... just trying to do some active restorative work. Tomorrow is deadlift day and my legs and back are a bit sore from yesterday's squats.
Cross body hammer curls - 3 sets of 15-20
Coan Phillipi week 3:
Sumo deadlift (85%) - 635x2x1 set
Speed sumo deadlift (70%, 90-120 seconds rest) - 520x3x6 sets ... moved well. Grip held up well today.
3 circuits (rest 90sec between exercises, 3 minutes between circuits):
Sumo stiff leg deadlift - 335x8x3 sets
Bent row - 335x8, 335x8, 285x8
Underhand pulldowns 235x8, underhand chins x 8, underhand hammer row 270x6
Good morning (clean and press weight into position) - 165x8x3 sets
Bench (paused) - worked up to 365x3x2 sets ... will taper down to 70 or 75% next time then probably test max after that session
Ab wheel - bw x 20, 20, 15
Did about 10 min of rotator and shoulder mobility work to start. This is something I have been neglecting and need to start focusing on again.
Bulgarian split squats (front foot elevated on 4" platform, wearing olympic lifting shoes, holding DBs at sides) - 150x10x3 sets ... These went smoother than last week but were still pretty hard. I needed 2-3 minutes rest between each set/side.
Hip medley - 3 sets of 20 per movement
Last day of bench taper (I think). I will probably try for a new max Wednesday or Thursday.
Bench (paused all reps) - 225x5, 275x5, 315x5x2 sets
Squat (flat soles, knee sleeves, wearing belt) - worked up to 440x10 (new 10RM by +5 lbs)... This felt quite a bit uglier than 435x10 did last week. My last 3-4 reps felt like I was pitching forward too much.
More squat volume - 430x3x5 sets with 1-2 minutes rest between sets ... Originally I planned to go 10 sets but my low back started feeling fatigued so I didn't want to push it. I have to pull 670x2 in 2 days!
I got a pretty bad stomach bug earlier this week and had nothing but Pedialyte and Gatorade on Monday and Tuesday. Fortunately I am feeling better now but this forced me to miss my deadlift workout on Tuesday. I think I'll try squatting as usual on Sunday and will continue Coan Phillipi week 4 next Tuesday. For bench I may try to test my max this weekend but if I can't get my bodyweight back up to where it was I'm guessing that I wont be able to beat my previous best.
Today I did a full body workout with relatively easy weights and short rest periods to get back into the swing of things. Squats felt pretty good but bench and deadlift felt sluggish.
Squat (flat soles, no knee sleeves today) - 315x3, 365x3, (add belt) 405x3x3 sets
Bench (paused all reps) - 225x5, 275x4, 315x5x2 sets
Paused sumo deadlift (break weight off floor then pause for 1-2 count to work on positioning) - 315x3, 405x3x3 sets
Bent over row - 225x5x2 sets
Hip medley - 15 per movement x 2 sets
BW 228 ... haven't been able to get bodyweight back up
Bench (paused) test day - worked up to 440x1 (felt pretty good), 455x0 got stuck a few inches off my chest. My bench felt "loose" today, especially when I got to 405. I think I took too long of a taper/deload and ended up de-training pretty significantly. Ideally I would have tested last week but I ended up get sick so I had to drag things out a bit. On the plus side, this training cycle I hit a new 1RM (465), 2RM (435) and 3RM (415), and after deloading I feel like I really healed up and have no more of the nagging pains I accumulated during the training cycle. I think for the next 5-6 weeks I'm going to stick to benching 2 times a week so I can put a little more focus into my other lifts.
Squat (flat soles, belt, knee sleeves) - worked up to 470x6 (new 6RM), 470x4, 4, 2 ... So this is the 3rd week in a row I hit a squat PR, which really leads me to believe my poor bench performance today was more due to de-training rather than just being sick last week and losing some weight. Really happy with how squats are going and the fact that I have virtually no more pain in my right knee.
Started new bench program today. This is just the bench portion of Jonnie Candito's 6 week powerlifting program, with my 1RM set as 440.
Bench - 225x10, 295x10, 330x8, 340x6 ... last two sets were pretty hard. I'm a bit sore from yesterday and haven't done anything over 5 reps for the last month.
Standing DB OHP - 30x10, 40x12, 50x12, 60x10, 65x8 ... Can't remember the last time I did these. It's in the program and I've always sucked at overhead dumbbell work so I think it will be a good shoulder exercise for me.
Coan Phillipi Week 4
Sumo deadlift (90%) - 675x2x1 set PR, new 2RM by +10 lbs @ 7 lbs lower bodyweight
Speed sumo deadlift (75%, 120 seconds rest) - 565x3x5 sets ... These were definitely not fast enough to be speed work. Tried my best to keep technique solid.
3 circuits (rest 90sec between exercises, 3 minutes between circuits):
Sumo stiff leg deadlift - 345x8x3 sets
Bent row - 345x8, 295x8, 245x8
Hammer underhand pulldown 250x8, parallel chins x 8, 8
Good morning (clean and press weight into position) - 175x8x3 sets
This was a hard workout! I'm glad I don't have to do any more high volume speed work and circuits of assistance work for the rest of the program. My arms started aching from the bar rattling around when I dropped it between reps. I may try to use bumpers next time if they will fit on the sleeves.
Bench (paused first rep only) - 225x10, 295x10, 330x8, 340x6 ... same sets/reps as last time. Last two sets were very hard again. I think the 295x10 set really gasses me even though it doesn't feel too hard. I can't remember the last time I regularly trained sets of 10 on bench.
Pull-ups - bw x 10 x 2
Standing DB overhead press - 50x12, 12, 10, 8
Face pulls - 3 sets of 10-15
Tri rope pushdown - 3 sets of 12-15
Cross body hammer curls - 3 sets of 10
Went to gym again for another quick session...
Bulgarian split squats (holding DBs by sides, front foot elevated, wearing oly shoes) - 160x10, 10, 8
Bench (paused first rep only) - worked up to 350 x 9 (new 9RM), missed the 10th rep half way up. 350x10 has been a goal of mine for a while. Almost there!
Parallel grip chins - bw x 12, 12, 8
Standing dumbbell overhead press - 50x12, 60x12, 65x10, 70x8
V-bar pushdowns - 3 sets of 12-20
Reverse curls - 55x12, 65x10, 75x8
Incline curls - 25x8, 8
Squat (with belt, knee sleeves, flat soles) - worked up to 475x3 ... the squat rack I used today was too wide and on the descent of my 4th rep the bottom of the plates hit the safety pins. This made the bar tilt and I almost lost my balance and decided to bail onto the safety pins. I was a little rattled after this but decided to lower the safety pins down so it wouldn't happen again. I took 405 for a single to make sure everything felt OK and then loaded 475 to take another attempt at my top set:
475x6 (new 6RM)
485x5 (new 5RM) I was just supposed to work up to 475 today but I was pissed at the squat rack and really wanted to hit another heavy set just to continue to boost my confidence. I was just hoping for 3 since 475x6 was pretty taxing but 485x5 felt about as hard as 475x6 did.
I'm very pleased with my current progress on the squat. I think the Bulgarian split squats are actually helping quite a bit. I can feel my quads contracting harder and I seem to have an easier time staying upright under heavy loads. Also I've continued doing the hip medley at least once a week and the pain I was having in my right hip is almost completely resolved now!
Bench (touch and go all reps) - 320x10, 340x8, 355x6 ... last two sets were very difficult. I had to rest 5-6 minutes between sets and was definitely using a bit of chest bouncing. My arms were aching quite a bit after these.
Standing dumbbell overhead press - 55x12, 65x12, 70x10, 75x8
BW 227 ... After getting sick a couple weeks ago and dropping 7 lbs I have been trying to eat more (particularly carbs) but am actually continuing to lose weight. My energy levels and performance in the gym have been great so I really can't complain!
Coan Phillipi Week 5:
Deadlift (80%): 605x3x3 sets ... felt strong. I think I am getting better at maintaining my starting position and keeping my hips lower after initiating the pull.
Speed deadlift (65%): 485x3x3 sets (120 sec rest b/w sets) ... these were very fast today.
Power shrugs (60% of current): 3x5 @ 425 lbs
Stiff-leg deadlift: 365x5, 385x5x2 sets
Bent over row: 335x5x3 sets
Underhand (reverse) grip hammer pulldown: 250x5, 270x5x2 sets
Arched back good morning: 185x5, 205x5, 225x5
Face pulls - 4 sets of 12-20
Ab wheel - bw x 20, 10 (arms aching on these)
Bench (touch and go) - 320x10, 340x8, 355x6 ... this was brutal but slightly easier/better form than last time.
Standing dumbbell overhead press - 75x10, 80x8, 85x8
Bulgarian split squats (wearing olympic lifting shoes, front foot elevated on 4" block) - 85x8x3 sets
Hip medley - 20 per movement x 2 sets
Bench (touch and go) - worked up to 345x10 (new 10RM)
Standing dumbbell overhead press - 75x10, 80x8, 85x6
Reverse curls - 75x12, 80x12, 90x10