Up, Up, and AWAY!

[SmallvilleCK]

Monday - 5/15/17

Squats - no belt or wraps

5x225
5x275
5x335
5x385
5x450


BOR

5x135
5x165
5x195
5x235
5x275


No time for bench, hopefully tomorrow.

 

[SmallvilleCK]

Thursday - 5/25/17


RDLs - Beltless

135x8
225x5
315x5
365x3
405x2
455x1
495x1
545x1


SOHP

95x8
135x5
185x2
225x2

 

[SmallvilleCK]

Monday - 5/29/17


Squats - no belt or wraps

5x230
5x295
5x345
5x405
5x460


Bench

5x160
5x200
5x240
5x280
3x320 - popped something in my right pec again. Time to get serious about shoulder self care.


BOR

5x135
5x170
5x205
5x235
5x275

 

[SmallvilleCK]

Wednesday - 5/31/17

Quick deadlift workout


11" deadlifts

255x5
305x5
355x5
405x5


Did some great hamstring rolling before hand and really opened up my ability to get into position with far less effort or hip flexor tightening. I'm excited to explore that more.

 

[SmallvilleCK]

Friday - 6/2/17


Squats- no belt or wraps

5x225
5x295
5x345
5x405
3x475
8x345


BOR

5x135
5x170
5x205
5x235
5x285

 

[SmallvilleCK]

Monday - 6/5/17

Bodyweight - 214

Squats - no belt or wraps

5x235
5x295
5x355
5x410
5x475

 

[SmallvilleCK]

Wednesday - 6/7/17


9.5" deadlifts - no belt no grips. Back still tight from Mondays squats.

265x5
315x5
365x5
415x5


SOHP

135x5
165x5
185x5
210x5 - easy

 

[SmallvilleCK]

Monday - 6/12/17


Bodyweight - 214

Squats - no belt or wraps

5x240
5x300
5x360
5x420
5x485

 

[SmallvilleCK]

Wednesday - 6/14/17

11" deadlifts - Back still tight from Mondays squats.

270x5
320x5
370x5
425x6


SOHP

135x5
165x5
185x5
220x5

 

[SmallvilleCK]

Friday - 6/16/17


Bodyweight - 214

Squats - no belt or wraps

5x260
5x320
5x370
5x435
5x500

 

[SmallvilleCK]

Monday - 6/26/17


Bodyweight - 215

Squats - no belt or wraps

5x255
5x315
5x380
5x440
5x505

 

[SmallvilleCK]

Wednesday - 6/28/17


9.5" deadlifts - no belt no grips

275x5
335x5
385x5
455x5


SOHP

140x5
170x5
195x5
225x5


Pretty pleased with the way SOHP is going on the top set considering the work that's going before it. Traditionally before my top rep out or 1rm set I'd have brief volume during the work up, so this is satisfying.

Deads of course are still absolutely no where near where they should be. I have taken to more of a stiff-legged/high hip set up, which seems to be working to create more tension and requires less thinking to transitioning from set up to go.

 

[SmallvilleCK]

Friday - 6/30/17


Bodyweight - 215

Squats - no belt or wraps

5x280
5x315
5x380
5x440
3x525
8x380

 

[SmallvilleCK]

Monday - 7/2/17


Bodyweight - 215

Squats - no belt or wraps

5x260
5x325
5x390
5x455
5x525

Really starting to tap back in to my quads again, finally.

 

[modena1983]

Really weak squatting. When are you going to squat heavy?

 

[SmallvilleCK]

Really weak squatting. When are you going to squat heavy?

I'm proud of myself for resisting throwing on a belt and wraps and going for a 1rm. Also all the beltless squatting with minimal deadlifting is really helping bulletproof my back. I'm also proud of myself for actually sticking to a program, week in and week out, regardless of how I'm feeling, and not just lifting when and how I want to.

 

[SmallvilleCK]

Forgot about yesterday.

Tuesday - 7/4/17

Heavy sled crawls at the track. Around 18,600 pounds. Terrible idea the day after squats. My quads we're beyond wrecked and swollen.


Wednesday - 7/5/17

Deadlifts - no belt, no straps

285x5
345x5
405x5
475x5

 

[SmallvilleCK]

Friday - 7/7/17


Bodyweight - 218

Squats - no belt or wraps

5x255
5x325
5x390
5x455
3x545

 

[SmallvilleCK]

Wednesday - 7/12/17

Deadlifts - no belt, no straps

295x5
355x5
410x5
500x6

 

[SmallvilleCK]

Friday - 7/14/17


Squats - no belt or wraps

5x265
5x330
5x405
5x455
3x550 - For sure a PR, belt or no belt, wraps or no wraps. They felt deeper than they were, but I'm pleased with them regardless.

8x405 - Working on letting the knees drift. Definitely got better as the set went on. I feel like I could have done 25 of those once I found the groove. Also worked on a little woder stance and pushing my feet out against the width, which made it easier to keep the knees open. Easier than thinking knees out, for example. It's tough to explain. Overall great day, squats are really coming along.