Squats: 3×405/184(belt), 1×455/207(belt), 1×495/225(belt+wraps)
Squat Suit: 1×545/247, 1×565/257
Good Mornings: 8@225/102, 8@235/107, 8@245/111
GHR: 3×10@bw(308/140)
Ab Pulldowns: 3×15@110/50
Today was the first time I’ve had my suit on since October and I’m pretty happy with how it went. The warm up work went good except for the single at 495 when I got a little forward coming out of the hole, I think it was just the knee wraps being different. Although I think it pulled my lower back a bit as it’s a touch tight right now. My first lift with the suit was slow, I dropped very slowly and really focused on the path and it was a little tougher coming out of the hole due to that. The 565 lift I sat back and dropped pretty quick, I sunk it deep and smoked it up, it was way easier than the 545 lift. I will suit up again in a couple weeks but after this I’m thinking of opening somewhere around 583/265 or 594/270. I’ll finalize that after next suit day.
I hit the good mornings again to try and get the glutes going, they were good again and I could really feel them. Hopefully I can get enough of these in to get at least a few kilos on the deadlift before the meet.
Speed Bench: 9×3@176/80 + double monster mini bands(approx 160/73 at top)
3 Board: 3@352/160, 3@363/165, 3@374/170
Tate Press: 10@38/17, 2×10@43/19.5
Weighted Ab Pulldowns: 20@110/50, 2×15@110/50
Speed bench was none too speedy, those doubled monster minis are just about evil. It was easily 250/114 off the chest and 335/152 at lockout. I’ll have to leave the monster minis alone for a little while or drop the bar weight to 135/61.
3 boards went really well tonight I was a little worried as the routine called for 3×3@375 so I decided to work up to 375 for my final set if everything went well. The first set I couldn’t find the groove, no doubt the fault of the bands, but the second and third set were much easier. I only had to grind the last rep at 375 a little.
SLDL off 3″ block: 5@375/170
Speed Deads: 5×1@375/170+60/27 chains(approx)
Good Mornings: 5@225/102, 5@245/111, 5@255/116
Bent Over Rows: 5@225/102, 5@245/111
This is the final week of the Sgt Rock SLDL routine and I have to say it’s kind of anti-climatic but I think that’s my fault. I’d say my deadlift should be at least 30 or 40lbs heavier than it is but because of my lockout problem my SLDL weight was lower than it needed to be. That’s not to say the routine did nothing for me, I really think it helped me build up a stronger lower back and much stronger hamstrings. However it didn’t hit what I think is my trouble area, my glutes and again this is my fault. The first week I did the 3×10 of SLDL and thought hell if I need to do good mornings while doing these. Unfortunately nothing hits my glutes like good mornings so you can see I added them back in today.
The speed deads are another method I plan to use to bring my dead up. I’m going to pull these once a week with either chains or bands for 5-8 singles depending on how heavy they are. Todays went really well and I kept the speed up through all the pulls. I tried a few pulls after with green bands and different ways standing on them and holy crap they are much harder. When using bands I’ll be dropping the weight down to the 250/114 area.
Just these three sets of good mornings ruled my glutes, these are going to be a staple of my next routine for sure. I’m going to hit these are hard as I can for the next month or so to hopefully allow me to PR at the meet.
Legs Up: 3×5@285/129.5
Floor Press: 8@240/109, 2×8@250/114
DB Rear Delt Flyes: 12@38/17, 12@43/19.5, 10@48/22
6 sets rotator cuff, various movements
DB Hammer Curls: 10@38/17, 2×10@43/19.5
Good workout today, I’m still getting over my cold, it’s moved into my chest which is a little annoying being hoarse and coughing while trying to workout. The legs up was a challenging weight especially when I cut my rest time down between the first and second sets, I barely got all my reps so I took a longer break before the last set and got them all except the last easily. Floor press was also good and after I was completely spent.
Did a new rotator exercise today, I can’t really describe it and I havent’ been able to find it online but Jeff does them all the time. Think of it like the middle part of a cuban press where you rotator the weight from the bottom to over your head but do it while laying on your back with dumbells, take the dumbells to the ground or as close as you can get at both the bottom and top. It’s a REALLY good stretch, I’m going to do them for a few weeks.
Raw Deadlift: 3×335/152, 1×425/193, 1×515/234
Deadlift w/Suit: 0×515/234, 3×0x535/243
GHR: 4×10@bw(308/140)
PullThrough: 10@110/50, 10@150/68
I want to say I am still sick, I’ve been sick since Wednesday when I mucked my bench workout, but I don’t want to use that as an excuse. The 515 raw pull was not too bad, it got to lockout quick then a brief pause before I pulled my shoulders back. Once I put on the suit however I could NOT get my shoulders back, each time I pulled I got to lockout quick and got stuck and each time I pulled a got a little higher. I’m fairly convinced I could pull 600 to this point, 535 felt like 300 coming off the ground. I’ve got an issue, it’s either a muscle problem or a form issue or both.
I did some accessory and felt sick to my stomach so I called it a day and went home.