squat opener

Things went well last night... so far, my squat opener is the best of the 3... which is atypical for me, but good :)

Hip mobility, squat to stand, hip flexor stretch

squats:
barx5
135x3
155x2
175x2
195x2
215x1 belt
235x1 belt and wraps
255x1 straps down
275x1 straps down
300x1 full gear
310x1 full gear

GHRs modified 3x8 @ 25 all sets
GMs 3x6 @ 95,105,115
anti rotation press 3x6/side with cable machine
hamstring stretches

Had a massage after the gym which was nice... feeling worn down... needing to catch up on some sleep perhaps.

This morning I got up and did 3 rounds of 20/10 KB work... would like to keep this up but with how tired I am, I may need to opt for some extra sleep for a few days.

quick catch up from week in Rapid City

I was away from Monday June 20 until Saturday June 25. I got my training in most of the time. Squats on Tuesday, close grip bench Wednesday, deadlifts Thursday and bench Friday. Squats I had high bar sets of 8 up to 165 and then doubles with belt and wraps at 225,245,255. Kept it there - not pushing it due to the traveling and lack of sleep. Close grip bench was as uneventful as it always is. Deadlifts Thursday were sets of 5 up to 235, then belted 3 @ 255, belted 2 @ 265 and belted single @ 275. Again, left it there... no reason to push too hard, especially while I was away and probably not recovering as well as normal. Friday was quick, so I was rushing through things although I got it all done. Speed work followed by competition grip triples @ 95,105,115... didn't push to 120 because I didn't have a spotter.

I trained a few days with the local USAPL club there... just a few of them, but super nice people.

Last night was back to normal.... bench opener... shirted work at 145,155,165... then 3bd triples and various accessory work. At this point in the game, I'm really just tracking my numbers on my main lifts.

Friday and Saturday

Friday was speed bench then boards.
Speed bench 9x3 @ 80+bands not choked on ends - which in retrospect I should have done
2bd with bands 3s @ 95,105,115,125,130
3bd with bands 3s @ 135,140,145
Pull ups 3x5 with band assistance
DB shoulder press 3x8 @ 25 all sets
Ring abs 3x15
Jumped rope for 9 min

Saturday was full gear doubles.
Squats:
barx5
135x3
155x3
175x2
195x2
215x1
235x1 belt and wraps
255x1 straps down
275x1 straps down
290x2 full gear
300x2 full gear
310x2 full gear

Stiff leg DLs 3x8 @ 165,175,185
GMs 3x6 @ 100,110,120
Planks 3x70 sec
stretches

Thursday

Thursday morning, more KB work... 3 rounds this time.

Thursday evening, suited deadlifts.

Warm up and mobility work
Deadlifts went as follows:
135x5
155x3
175x2
195x2
215x2
235x2
255x2 straps down
275x2 straps down
295x1 straps down
315x1 full gear
325x1 full gear
335x1 full gear

A1 front squats 3x5 @ 105,115,125
A2 Hip thrusts 3x5 @ 50,60,70

B1 yoga plex 3x4/side
B2 pallof press 3x12/side with bands
B3 deficit deadlifts 3x5 @ 115,165,165

seated 90/90 stretch 3x30/side

Wednesday

So, I hopped on the scale again this morning and the frustration set in further... but then I realized I should make the change and add back in my a.m. cardio which I was doing prior to nationals to help with my weight.

At 6:25am I dusted off the 20lb kettlebell and got to work. Just did 20sec work/10 sec rest for 4 min, rest 1 min, repeat. Tomorrow I will get up a bit earlier and do 3 rounds instead of 2. I will try and do some jumping rope again tonight after bench. Depends how late it is when I am done training.

Tuesday, June 14 - Happy Birthday Mx :)

After a great day of working and celebrating my "baby" turning 6, I headed to the gym.

HAM mobility, adductor stretch and a bit more to warm up.
High bar 5x5 @ 155,165,175,185,195 - only did 3 my last set... was getting bent over badly
Squats with belt and wraps 2s @ 225,245,255

A1 reverse DB lunges 3x6/leg @ 30lbs each hand all sets
A2 hypers 3x20 @ 6lb ball all sets

heel to butt and adductor stretches 3x30 for all

weekend fun

Friday night was mostly uneventful... Speed work was good, as normal... The bands added into the board work went better than expected.

Speed bench 9x3 @ 75+bands doubled on ends
Same 2bd (kept bands doubled on ends) 3s @ 85,95,105,115
Same 3bd 3s @ 125,130,135... don't think I went heavier than this
Chins, Shoulder press and fall outs for accessory work

Saturday was great... I love full gear squats... the one downside was the injury. Nope, not a true powerlifting injury. While I was putting my squat suit on I slipped with my left hand and somehow jammed or twisted my pinky finger. The middle joint is the only one that looks almost normal... the other 2 are quite purple. And my finger is definitely 50% bigger from swelling. I didn't really know what I had done to it, but I knew it couldn't have been good. Still made it through squats, but had to use lifting straps to do stiff leg deadlifts.
Squats:
barx8
135x5
155x3
175x2
195x2
215x1 belt
235x1 straps down
255x1 straps down
265x2 full gear
285x2 full gear
295x2 full gear

Stiff leg DLs 3x8 @ 155,165,175
GMs 3x6 @ 105,115,125
Planks 3x70sec
seated 90/90 and calf stretches

My finger did not affect bench on Sunday, despite having it wrapped up and mostly unable to bend it. My training partner joked it was the "daintiest" bench ever, with my one pinky finger in the air.
Bench
barx8
65x5
85x3
95x2
105x1
115 2bd x1
125 2bd x1
145x2 shirt
155x2 shirt
165x2 shirt

3bd 3s @ 145,150,155,160 - didn't happen! I tried though ;)

Pull ups 4x4 with assistance
Elevated scap pushups 3x12

Tate presses 3x12 @ 15s,20s,20s
DB rows 3x15 @ 25 all sets

More Massage Monday

In other words, squats waited until Tuesday...

High bar squats 5x5 @ 135,155,165,175,185
Squats belt and wraps 2s @ 225,240,250
Can't recall the accessory work, but this is the big stuff I want to log.

CG bench Wed was great... first time ever I've finished ascending boards. Did my 10-2 @ 80,85,90,95,100 then 0-4bd ascending boards at 85. Accessory work was typical... threw in some biceps because I missed the last 2 weeks of CGB days and it had biceps in there.

Deadlifts were also good... straps down 5x3 @ 255,265,275,285,295. Front squats, single leg hip thrusts, ankle mobility and DB swings (using 48 instead of 40 for a change). Then 10 min of jump rope doing 20/10.

Weight is sitting high... needing to bring it down... watching my food pretty closely again, getting on the fish oil every day and tossing it a bit of extra cardio when able.

Ungood Saturday, better Sunday

Squats on Saturday did not go well at all... I think my glutes might be toast from the weekend of running 25km of hills! I struggled to get out of the hole during squats, which is not my typical sticking point, and weights that are typically light, felt harder this day.

HAM mobility, EC mobility stuff, squat to stand, ankle mobility
Squats:
barx5
135x5
155x3
185x2
205x1 belt
225x1 belt
235x3 belt and wraps
245x3 belt and wraps
255x3 belt and wraps
270x1 belt and wraps
280 failed - like I said, I couldn't even transition in the hole

Rom DLs 3x5 @ 155, 165, 175
GMs 3x8 @ 95, 115, 125
GHRs (on floor, feet held down) 3x10
side planks 3x30 per side

I've had tons of pain in my feet since the race and it's not getting better despite my own efforts to rehab and poke and prod. I went and saw a girl (sister of a coworker of mine) to massage my calves and feet because my regular massage therapist was sick. The one foot is still tender but much improved. Second massage tonight, with my regular girl, to work my glutes, hamstrings, quads and hip flexors. Gotta get that power back in the squat.

Sunday shirted bench was better than those pesky squats.
Bench:
bar x 5
65x5
85x3
95x2
115x1 2bd
125x1 2bd
140x2 shirt
150x2 shirt
160x2 shirt

3bd 3s @ 135,140,145,150,155
A1 pull ups 4x4 with assistance
A2 elevated scap pushups 3x10
B1 Tate presses 3x12 @ 15s,15s,17s
B2 DB rows 3x15 @ 25 all sets

Friday Bench... yay, finally felt good again

Things seem to be coming back... except my feet still hurt!
Speed bench 9x3 @ 80+bands
1bd 5x5 @ 95,100,105,110,115
2bd 3x5 @ 120,125,130
A1 chins 5x4 with assistance
A2 DB shoulder press 4x6 @ 22s, 25s, 25s, 25s
B1 fall outs 3x10
B2 side bends 3x12 each side
5 min skipping 20/10 to try and loosen up my feet.

can I just be well...

Wednesday, on my way to the gym (driving home from WW) I found myself feeling nauseous... even had to pull over for a minute. Instead of the gym, I went home. This proved to be a good decision as I vomited shortly after getting home. Oddly enough, Thursday morning I felt fine, despite my stomach being unsettled most of the night.

Thursday I went in and deadlifted as per normal.

Sumo warm ups @ 135,155,175,195,215, then 3x6 @ 225,235,245
3x8 ankle mobility
OH squats 4x5 @ 55,60,65,70
1 leg hip thrust 3x10 each leg @ 25 all sets
DB swings 3x15 @ 40 all sets
yoga plex 3x4/side
15 min on treadmill

back in the gym

I've been back in the gym 2 days now, although my strength is not fully back after that run. Could also be that I am still battling with this cold.

Monday I did my legs up bench work and I pretty well hit my numbers to my chest (fell short by 1 rep at 110 (only got 5), but my target was 108). It was my 2 and 3 bd where my strength really came up short, which is quite odd for me. I guess I just tired out too fast. My accessory work went well, as per normal and I didn't have to trim the weight back on those.

Tuesday I did my high bar squats... I did sets of 6 @ 135,155,175,185 but then did 4 @ 195 with knee sleeves (for mental security... I always thought they provided me with more than they do!!) and then 2 @ 205 with knee sleeves. Way under targets but that was in part because my targets are high, I struggle with high bar, and I didn't have a spot to really push those reps. My accessory work was good again, using 25s for step ups, 165,175,185 for 3x8 stiff leg DLs, 25 for 1 leg glute bridges and a band for hypers. Also tossed in abs because I hadn't done them Monday and finished with 8 min of skipping (20/10).