PeteTheGreek

So why did you stop there then? You're falling into your old habits again. Moderate "going through the motions" lifting for weeks and weeks and then one heavy single. You haven't taken a heavy squat since 10-13 and haven't pulled heavy since 10-6. Recenty you pulled 425 for 3 sets of 3. If you're able to get 3 triples you're not going heavy enough. Triples are ok but you have to strain with something heavy every week. Stop dicking around.

Seanp156

Standing Barbell Military Press
45lbs x 15
45lbs x 12
95lbs x 6
115lbs x 3
135lbs x 3 (wrist wraps on)
165lbs x 4 sets x 3 reps

Rows on Horizontal Leg Press
+90lbs x 10
+140lbs x 8
+180lbs x 8
+200lbs x 6
+200lbs x 6
+200lbs x 8

Dips
BW x 10
BW +25lbs x 5
BW +50lbs x 2 sets x 8 reps

Mid Grip Pulldowns
150lbs x 8
170lbs x 10
170lbs x 8
170lbs x 8

Tricep Pushdowns
70lbs x 12
80lbs x 8
80lbs x 8

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Speed Box Squats to Parallel Box with Mini's Anchored to 100lbs Plates
45lbs x 12
45lbs x 10 (added bands)
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 2 reps (belt on) - 1 min RI's

Bulgarian Squats
30lbs x 6
50lbs x 3 sets x 8 reps

Decline Situps
+25lbs x 8
+50lbs x 8
+70lbs x 2 sets x 8 reps

Cybex Ab Crunch
#10 x 2 sets x 10 reps

Barbell Shrugs
135lbs x 10
225lbs x 10 (straps)
315lbs x 8
315lbs x 2 sets x 10 reps

stretch & grip work

My Journal

Seanp156

Flat Barbell Bench with Mini bands anchored to DB's
45lbs x 10
95lbs x 5
135lbs x 6
185lbs x 5 (belt & wrist wraps on)
205lbs x 3
225lbs x 2 (failed 3rd)

Chest Supported Rows
+45lbs x 10 (1 plate)
+90lbs x 10 (2 plates)
+135lbs x 4 sets x 6 reps (3 plates)
+115lbs x 8 (2 plate & quarter)

Flat DB Bench
55lbs x 6
70lbs x 6 (wrist wraps on)
80lbs x 2 sets x 6 reps

Seated Face Pulls w/ Rope
80lbs x 8
60lbs x 2 sets x 10 reps

My Journal

Seanp156

High Box Squats (~2-3" above parallel)
45lbs x 2 sets x 15 reps
135lbs x 8
135lbs x 6
225lbs x 6 (belt & wrist wraps on)
275lbs x 6
315lbs x 3
375lbs x 3
415lbs x 2
465lbs x 1
505lbs x 1 - Raw PR

-Wasn't too pretty, I pitched forward a bit off the box and was close to losing it, but I was able to correct myself. If I get that issue worked out, I probably have ~30lbs more on that box.

DB Romanian Deadlifts
70lbs x 8
90lbs x 8 (straps)
105lbs x 3 sets x 8 reps

Standing Ab Pulldowns
100lbs x 10
110lbs x 2 sets x 8 reps

Standing Hammer Curls
40lbs x 2 sets x 8 reps per arm
HS Preacher Curls
+50lbs x 8
+75lbs x 8
+85lbs x 6

stretch & grip work

My Journal

PeteTheGreek

Weak abs. Also try using the hatfield bar. This bar will force you to not fold over. Heavier high boxes will fix this as well. Do another heavy high box next week, exept add another plate to the box, put your briefs on and go as heavy as you can. Your last set should be a shit your pants set. If you did a suited full squat with 500 a month ago you should be able to go over 600 off the high box. When you try 525-550 full squat a few weeks from now it will feel like fag weight on your back, offense to andrewSS intended.

Seanp156

Suit as well, or just briefs? Also, at over 500, would it be a wise idea to use knee wraps? I don't like squatting with them, as I feel it messes my groove up, but safety wise I'm wondering if it should be done.

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PeteTheGreek

You can put suit on if you want, but it probably won't help much since it's a short range of motion. You shouldn't need the knee wraps either. Set the pins higher so that if you fail, you can just dump the bar on the rack.

fufu

gj.

fufu's 1337 Journal

Your diet will set you free.

Seanp156

Standing Barbell Military Press
45lbs x 2 sets x 20 reps
95lbs x 6
115lbs x 6
135lbs x 3 (wrist wraps on)
155lbs x 3 sets x 5 reps

Rows on Horizontal Leg Press
+90lbs x 10
+140lbs x 6
+180lbs x 6
+210lbs x 3 sets x 6 reps

Dips
BW x 8
+25lbs x 6
+60lbs x 3 sets x 6 reps

Mid Grip Pulldowns
160lbs x 8
180lbs x 3 sets x 8 reps

Band Tricep Pushdowns
Light x 20
Light + Mini x 12
Light + Mini x 10
Light x 15

15 mins Stationary Bike

Stretch, rotator cuff work & pull aparts

My Journal

Seanp156

Speed Box squats to parallel box w/ light bands anchored to 100lbs plates
45lbs x 10
135lbs x 6
135lbs x 3 (wrist wraps on)
185lbs x 3 (belt on)
225lbs x 6 sets x 2 reps (briefs on)

Glute Ham Raises
BW x 3 sets x 10 reps

Declined Situps
+25lbs x 10
+50lbs x 6
+80lbs x 5
+80lbs x 6
+80lbs x 5

Cybex ab Crunch
#12 x 8
#10 x 12

Cambered Bar Seated Shrugs
95lbs x 10
145lbs x 10
195lbs x 3 sets x 12 reps

stretch

My Journal

Seanp156

Close Grip Bench Press
45lbs x 15
45lbs x 12
95lbs x 8
135lbs x 6
135lbs x 4
185lbs x 3 (belt & wrist wraps on)
235lbs x 5 - CG rep PR
235lbs x 5
235lbs x 5
235lbs x 4

HS Rear Delt Rows
+140lbs x 10
+180lbs x 10
+200lbs x 10
+200lbs x 10

Flat DB Bench
70lbs x 10
70lbs x 9 - no gas after CG's

Standing Rope Face Pulls
120lbs x 10
150lbs x 12
60lbs x 12 (switched to adjustable pulley, other one's too high)
60lbs x 12

15 mins elliptical

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

High Box Squats (~4-5 inches above parallel)
45lbs x 3 sets x 12 reps (free squats)
135lbs x 8
135lbs x 8
225lbs x 8 (belt & wrist wraps on)
315lbs x 3 (briefs & suit on)
415lbs x 2
465lbs x 1
505lbs x 1
555lbs x 1
605lbs x 1 - Equipped PR

555 & 605 were a bitch to walk out and re-rack

I also had fun waiting for a couple olympic lifters doing push press and behind the neck presses with 65-185lbs in the main power rack when they could easily do it in a regular squat rack.

DB Romanian Deadlifts
70lbs x 8
90lbs x 6 (straps)
115lbs x 3 sets x 6 reps

Standing Ab Pulldowns
90lbs x 8
100lbs x 3 sets x 10 reps

Seated DB Curls
35lbs x 3 sets x 8 reps per arm

stretch

Got videos, will upload sometime tonight.

My Journal

Seanp156

Videos:

YouTube - 415lbs x 2 High Box Squat

YouTube - 465lbs x 1 High Box Squat

YouTube - 505lbs x 1 High Box Squat

YouTube - 555lbs x 1 High Box Squat

YouTube - 605lbs x 1 High Box Squat - Shot's a bit blocked

My Journal

PeteTheGreek

Good. Next time try doing a heavy deadlift movement after you squat heavy. Maybe a rack pull or a reverse band dead. If you read Dave's log or the team xtreme log on elitefts.com, you'll get a general sense of what we're doing. Typically we're now squatting and pulling heavy on the same day, every other week or so and on Tuesdays we're doing a bunch of accessory work: good mornings, pull thru's, reverse hypers, ghr's, etc. Try supersetting the accessory work. It will fuck you up fast.

Or you can try alternating heavy squat and pull weeks. Heavy squat/speed pull week 1, heavy pull, speed squat week 2, etc. You haven't pulled in a while so next week maybe do some light squats followed by a heavy rack pull, reverse band or some other pulling movement.

Seanp156

Sounds good, I was thinking the same as I haven't pulled in a while, next week I might do some reps with 315-365 on squats, then maybe rack pulls with mini's at the 1st rack pin.

I've always had trouble planning when to deadlift vs. when to squat, a long time ago I did 4 weeks only squats, 4 weeks only deadlifts, but that was too much time off either movement.

On reverse band deads, how did you guys set them up in the power rack? If I remember correctly, the base of the rack at this gym gets in the way of the plates, unless the bands give enough room for the plates to get over the base of the rack. I'll double check Wednesday.

My Journal

PeteTheGreek

Put a 25 on first, then the 45's. The 45's will then be out far enough to clear the base of the rack. The diameter of the 25's will be too small to hit the base. Set the pins at eye level. Green bands will give you about a 75 lb deload, blues about 125.

Seanp156

Weak as $#&* today.

Standing Barbell Military Press
45lbs x 12
45lbs x 12
95lbs x 6
115lbs x 6
135lbs x 8 (wrist wraps)
135lbs x 8
135lbs x 6

Neutral Grip Pullups
BW x 8
BW x 8
BW x 6
BW x 6

Dips
BW x 8
+25lbs x 10
+25lbs x 10
BW x 12

Wide Grip T-bar Rows
+45lbs x 10
+90lbs x 10
+115lbs x 3 sets x 8 reps

Band Tricep Pushdowns
Light & Mini x 15
Light & Mini x 12
Light & Mini x 10

10 mins walking on treadmill

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Flat Barbell Bench
45lbs x 15
45lbs x 12
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (belt & wrist wraps on)
added 2-boards
225lbs x 3
255lbs x 2
275lbs x 3 sets x 2 reps
295lbs x 1
315lbs x 0 - absolutely no gas left

Dorsi Flexor Machine Rows
150lbs x 10
165lbs x 10
180lbs x 2 sets x 10 reps

DB Lateral Raises
20lbs x 3 sets x 10 reps

Face Pulls
60lbs x 3 sets x 10 reps

10 mins elliptical

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Barbell Free Squats
45lbs x 3 sets x 12 reps
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 3
275lbs x 3
315lbs x 3
365lbs x 3 sets x 5 reps - rep PR

Reverse Band Deadlifts with Average Bands (Green) at eye level.
275lbs x 6
325lbs x 5 (belt on)
365lbs x 3
415lbs x 1
455lbs x 1
505lbs x 1
545lbs x 1 - BS PR (never really done these)

Standing Ab Pulldowns
100lbs x 6
110lbs x 3 sets x 8 reps

Barbell Curls
65lbs x 6
85lbs x 3 sets x 6 reps

stretch & grip work

My Journal

PeteTheGreek

Do you think the 275 for 3 sets of 2 had anything to do with this? If you're going for a max single, do you work sets after your max single, not before.

PeteTheGreek

That's three straight weeks of heavy squatting. Next week back off to 50-60% and do a bunch of doubles or triples with the hatfield bar. Week after that go for a max single followed by a heavy rack pull.

Don't do any more squatting this week. On DE lower this week, try doing weighted back extensions for a set of 8, followed by GHR's to failure and then pull-thru's for a set of 15. Superset these with no rest between each movement. Give yourself 3 minutes rest between each superset. After 3 supersets you'll cry like a bitch. It will take about 10 minutes for the cramping to go away.

Seanp156

Standing Barbell Military Press
45lbs x 2 sets x 12 reps
95lbs x 8
125lbs x 5
145lbs x 4 sets x 6 reps (wrist wraps on)

Neutral Grip Pullups
BW x 3
BW + 25lbs x 4 sets x 4 reps

Dips
BW x 8
BW + 25lbs x 6
BW + 45lbs x 8
BW + 45lbs x 6

Wide Grip T-bar Rows
+70lbs x 8
+90lbs x 6
+125lbs x 3 sets x 6 reps
+125lbs x 8

Band Tricep Pushdowns
Lights + Minis x 15
Lights + Minis x 12
Lights x 12
Lights x 10 - 1 min RI's

15 mins stationary bike

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Supersets
#1
Hyper Extensions: 55lbs DB x 8... GHR: BW x 8... Pull Throughs: 130lbs x 15
#2
Hyper Extensions: 55lbs DB x 8... GHR: BW x 8... Pull Throughs: 130lbs x 15
#3
Hyper Extensions: 55lbs DB x 8... GHR: BW x 7... Pull Throughs: 140lbs x 15
used some momentum on the last 2 reps of extensions, lower back was fried by the end

Decline Situps
+35lbs DB x 8
+65lbs DB x 2 sets 10 reps

90 degree Declined Situps
BW x 12
BW x 10

Cambered Bar Shrugs
135lbs x 10
225lbs x 8 (straps)
275lbs x 3 sets x 15 reps

stretch & grip work

My Journal

Seanp156

Floor Presses
45lbs x 15
45lbs x 12
95lbs x 8
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps & belt on)
225lbs x 3
245lbs x 1
265lbs x 1
285lbs x 1? - Came off the bottom pretty quick, slowed down about half way, but didn't stop or go back down, but the spotter gave me a bit of help anyway... I think I probably could've grinded it out without help.
245lbs x 3
225lbs x 2 sets x 5 reps

Chest Support Machine Rows
#8 x 12
#10 x 12
#12 x 2 sets x 8 reps

Incline DB Presses
60lbs x 5
70lbs x 5
80lbs x 2 sets x 6 reps (wrist wraps on)

Standing Rope Face Pulls
140lbs x 15
150lbs x 12
150lbs x 12
130lbs x 12

10 mins elliptical

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Hatfield Bar Low Box Narrow Stance Squats
75lbs x 12
75lbs x 12
175lbs x 6
175lbs x 3
225lbs x 3 (belt on)
265lbs x 8 sets x 3 reps - 1 min RI's

DB Romanian Deadlifts
80lbs x 6
105lbs x 6
120lbs x 8 - PR
120lbs x 6
120lbs x 8

Kneeling Rope Ab Crunches
150lbs x 12
170lbs x 15
190lbs x 12
170lbs x 15

Standing DB Hammer Curls
40lbs x 8 per arm
40lbs x 7 right, 6 left arm

HS Preacher Curls
+45lbs x 6
+70lbs x 3 sets x 8 reps

stretch & grip work

My Journal

Seanp156

Speed Bench Press
45lbs x 15
45lbs x 15
Close Grip
95lbs x 6
135lbs x 3
155lbs x 2 sets x 3 reps
Mid Grip
155lbs x 2 sets x 3 reps
Wide Grip
155lbs x 2 sets x 3 reps

Barbell Chest Supported Rows (didn't like these, very awkward)
135lbs x 8
155lbs x 10 (straps)
185lbs x 8
185lbs x 6
165lbs x 8

Seated DB Military Press
45lbs x 8
60lbs x 3 sets x 8 reps (wrist wraps on)

Wide Grip Pullups
BW x 8
BW x 8
BW x 6
BW x 6

stretch, rotator cuff work & band pull aparts

My Journal

Seanp156

Took last week off, I was planning to take next week off, but I got sick for about a week and a half so took last week off instead.

Barbell Speed Squat to Parallel Box
45lbs x 15
45lbs x 12
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 6 sets x 3 reps (belt on) - 1 min RI's

Hyper Extensions
BW x 12
+25lbs x 8
+50lbs x 3 sets x 8 reps

Decline Situps
+25lbs x 12
+60lbs x 3 sets x 8 reps

Cambered Bar Standing Shrugs
135lbs x 12
225lbs x 12 (straps)
275lbs x 3 sets x 12 reps

stretch & grip work

My Journal

Seanp156

Woke up today and felt half-sick again, I'm gonna try and push through it training wise unless I absolutely have to take more time off, right now it's not too bad.

Reverse Band Bench Press with Average Bands (~70-80lbs deload at the bottom, maybe 30-50 near the top)
225lbs x 8
2225lbs x 6
275lbs x 5 (wrist wraps on)
315lbs x 3 (belt on)
345lbs x 3
355lbs x 3
355lbs x 3
365lbs x 2, failed 3rd, lost it about 4 inches off chest
275lbs x 12

HS Rear Delt Rows
+140lbs x 8
+180lbs x 6
+230lbs x 3 sets x 6 reps

Incline DB Press
50lbs x 6
65lbs x 3
75lbs x 6 (wrist wraps on)
75lbs x 4 - nothing left

Neutral Grip Pulldowns
140lbs x 10
150lbs x 10
160lbs x 10

stretch, rotator cuff work, and band pull aparts

My Journal

Seanp156

Pretty weak today, I need to get more sleep and more meals in, having 1.5 weeks off from work should help.

Barbell Free Squats
45lbs x 12
45lbs x 10
135lbs x 6
135lbs x 3
185lbs x 3 (wrist wraps on)
225lbs x 5 (belt on)
275lbs x 3
315lbs x 3
365lbs x 3
405lbs x 2, failed 3rd
385lbs x 3
385lbs x 2, failed 3rd
355lbs x 3

Romanian Deadlifts
135lbs x 10
185lbs x 8
245lbs x 3 sets x 8 reps

Standing Ab Pulldowns
90lbs x 12
100lbs x 3 sets x 10 reps

Barbell Curls
75lbs x 3 sets x 8 reps

stretch & grip work

My Journal