THE SUM OF ALL FEARS

This weekend Dave wanted to see where we are at. Based on how things have been going, the assumption was that we may uh not be in a good… strength place. How do I put this nicely? WE ALL GOT FUCKING WEAK. So this weekend was going to be a testing weekend to see what we need to do since we are 13 weeks out from the meet that we are pretty much all doing.


 

  • Saturday
  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 


 

  • Squats - work up to 50% of Pm and do 4 sets of 2 reps moving the weight as fast as you can. After this drop to singles and work up to around 90% of what you can do now for a single.

 

Worked up in briefs to 330. Well here’s the kicker- I hit over that on my ME lifts unless it’s a weird variation (cough cough close stance low box yoke bar). So why did I only hit this with a straight bar? Because we are a mess.

I put my suit on straps down and went up to 440. Da fuk.

 

So there you have it. We did not get stronger. In fact, we somehow regressed a little. So time to reevaluate literally everything we’ve been doing.

 

This was a real mindfuck of a day. There was a lot of harumphing around after this.

 

Then I helped the intern box squat and go through his accessories which was a nice change of pace from being mad about squatting. It’s easy for me to get mad and frustrated about training if I feel like I’m not going in the right direction but it’s always helpful to remember that I have other responsibilities other than my own training- be it training partners or in this case, the intern. I need to be present, attentive, and not totally shitty for them instead of wallowing in my self-loathing puddle.

 


 

  • Back attack with plates and bands up to heavy triple then repeat.

Well on a positive note I like this exercise. It keeps it heavy at the top but takes a little load off my back in its most vulnerable position. I think I worked up to about 2 plates (or a little under) plus the bands that were on there.

 


 

  • 2 sets Banded seated hamstring curls superset (30) with lying hamstring curls 1st set to 15 and 2nd set to failure.

 

  • Walking lunges 100 total

I did a few of these and they hurt my back so I did a few more to make sure I was right and indeed it was still hurting so I just did leg extensions instead.

 

  • Hanging leg raises 3x10

 

  • Free time

 

Sunday

 

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 


 

Worked up in straight weight today to see where we are at in the bench. I am at at not being able to touch in my shirt probably because I got a lil bigger. I had a real bitch of a time keeping my chest and belly up and pushing them up to meet the bar. I struggled to touch on 265 and 285 then on 290 we pulled the shirt all the way up (makes it easier to touch but get less out of it). Still didn’t touch but was closer(ish). Pressed easily and we called it there. We will be using 300 as my perceived max from here on out. Fine. Whatevs. Not awful. Not superb.

 


 

  • 4 board press up to heavy 5 then repeat.

 

Why did I not write this down? It was like 225 or something. I was a little smoked from shirt work. That is my excuse for the day. How is that?

 


 

  • Heavy face pulls 4x6-8

 

  • Front and side raises- half tempo 20 each way 2 sets

 

  • 15 quarter dips super set with 25 dumbbell extensions 2 sets each

 

  • Neutral grip lat pulls 4x15

 

  • Free time

 

So it looks like we will be doing a programming switcheroo from here on out. Probably taking a conjugate break. We are still going to be friends but we just need to grow as individuals. No hard feelings.

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