New goals, new frontiers to conquer, new log title. Here's how last week's training went down.
7/18 - Deadlifts
Deadlifts:
660x1
690x1
715x0x2
There was a lot that went wrong here. During my warm-up sets, the row of callouses in my left hand started showing signs that they were going to tear once I went heavier. I decided it would be better to strap up than stupidly let them tear so close to the meet. I haven't pulled a deadlift with straps pretty much since I quit strongman in 2012, and I underestimated how much pulling with straps double overhand changes the mechanics of the pull. I strapped up for the 690 set and it felt fucking terrible. Worlds heavier than the 725 I pulled at the Arnold. I found I couldn't pack my lats as well as I could without straps, and my shoulders ended up getting way too far forward to engage my glutes like I should have. The same issue happened with 715...except it was too close to my max to be able to grind out with half assed form. A hard lesson learned - take care of your damn callouses, and don't assume you can just throw straps on and not have it affect anything.
Reverse Band Deadlifts (EliteFTS short average bands jerry rigged from the ceiling) - kept the straps on
700x1
725x1
750x1
Glad I decided to stick with the workout and gut it out. I really wanted to just throw the whole thing in the bag after how bad the straight weight deads went. Reverse band went much smoother and helped give me a little confidence back.
Paused Back Squats w/ Duffalo Bar
597 3x2
507 3x3
GHR + Abs
7/20 - Bench Press
Bench Press
Worked up to 410x6 paused reps. Although the reps were smooth, it felt a bit off from the 405x8 I did from the Arnold. I've noticed that I haven't really been PR'ing my rep days on the bench, but my bar speed / velocity is way up on my heavier single days. I'm trying to remember that's what's more important in this sport.
Bench Press w/ Black Metal Catapult
455 4x4
Incline Bench Press w/ EliteFTS Shoulder Saver
6x2 working up to a heavy double, topped out at 365. Very pleased with these. Felt nicer on my shoulders and elbows than the football bar inclines have been treating me recently.
Reverse Grip Pushdowns
100 reps total
7/21 - Accessory Day at Globo Gym
Meadows Pulldowns
5x15
I first saw these from a video of John Meadows, but can't find it now to show you guys how to do it. The basic description of these is: set up on the cable crossover at the same height that you'd do cable crossover flies from, grab the handles, get on your knees, and row the handles in towards your midline. I got a really awesome pump from these, and they were a good change from the usual pull-up/Pulldowns that I start this day off with.
Seated DB Front Raises (1 count hold at top)
30's x 12
35's x 12
40's x 10
40's x 8 - made sure not to use momentum to initiate the movement on all reps
Smith Machine Upright Rows
4x15
DB Rear Raises (head resting on incline bench)
60's x 10 x 3
Reverse Pec Deck
3x25
Cable Machine Pullaparts
50 total reps
Assisted Dip Machine Pushdowns
4x20
Incline DB Hammer Curls
Cut these short on the first set, the proximal head of my bicep was tightening up. Need to get them Graston'ed out this upcoming week.
7/23 - Light(er) Bench Day
Bench Press
375 for 6x2 paused, 60 second rest periods
Fat Bar Floor Press (Airex Pads under elbows)
385 2x2
405x2
415x2
Standing Landmine Shoulder Presses
3x12, subbing these in for the Swiss Bar Military's now that I'm close to the meet.
Probated Incline DB Flies superset w/ Band Pushdowns
4x12 on the flies up to the 52.5's which is a PR, into 25 rep band pushdowns