Post by chris on Dec 8, 2011 11:22:02 GMT -5
Sunday 12/4/11
oly squat (high bar/"atg")
325x3, 345x3, add belt 375x3, 425x3
sldl vs monster minis
225x3x8 conv / 225x8 sumo
________________________________
Thursday 12/8/11
bw: 172
deadlift w/ hook grip (not going back to mixed grip)
455x2, 495x1, 530x2x1 (2 sets 1 rep)
notes: i'm still screwed up from whatever I did to myself on the last day of smolov jr., but I know what the problem is so that's a start. the muscles on the left side of my upper back are contracted and they're pulling my shoulder into an unnatural position so I still can't bench yet. This was also affecting the deadlifts today as I couldn't get my shoulder blades locked into position like I am normally able to. 530 felt harder than it should be as a result...I had planned on hitting a max today but it was a no-go.
Also, bodyweight keeps dropping so I think I'm just going to say fuck it and lift at 165. It's too much effort (financial mostly) for me to keep trying to get up to a weight that a true 181er should be at and I'm not doing myself any favors by weighing in at 170 and lifting in the 181s.
________________________________
Sunday 12/11/11
bw: 170
squat
435x5, 455x4
grip work with fat bar/axle
notes: shoulder is feeling good enough to squat low-bar again but I don't plan on benching heavy for a while. Lower back was fried from deadlifting last week so it made the squatting harder than it should have been. Still, I'm happy to come close to my squat PR with 455 all things considered. Made like 8lbs of chili to eat throughout the week...no sense in cutting to 165 yet since my next meet is still months away!
oly squat (high bar/"atg")
325x3, 345x3, add belt 375x3, 425x3
sldl vs monster minis
225x3x8 conv / 225x8 sumo
________________________________
Thursday 12/8/11
bw: 172
deadlift w/ hook grip (not going back to mixed grip)
455x2, 495x1, 530x2x1 (2 sets 1 rep)
notes: i'm still screwed up from whatever I did to myself on the last day of smolov jr., but I know what the problem is so that's a start. the muscles on the left side of my upper back are contracted and they're pulling my shoulder into an unnatural position so I still can't bench yet. This was also affecting the deadlifts today as I couldn't get my shoulder blades locked into position like I am normally able to. 530 felt harder than it should be as a result...I had planned on hitting a max today but it was a no-go.
Also, bodyweight keeps dropping so I think I'm just going to say fuck it and lift at 165. It's too much effort (financial mostly) for me to keep trying to get up to a weight that a true 181er should be at and I'm not doing myself any favors by weighing in at 170 and lifting in the 181s.
________________________________
Sunday 12/11/11
bw: 170
squat
435x5, 455x4
grip work with fat bar/axle
notes: shoulder is feeling good enough to squat low-bar again but I don't plan on benching heavy for a while. Lower back was fried from deadlifting last week so it made the squatting harder than it should have been. Still, I'm happy to come close to my squat PR with 455 all things considered. Made like 8lbs of chili to eat throughout the week...no sense in cutting to 165 yet since my next meet is still months away!