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5/3/1 - Back from the Dead(lift)

03/27/24

Warmup/SLDL/Goblet Squats

A1) Sumo DL
135 lbs x 5, 225 x 3, 275 x 3
315 lbs x 10

B1) Football Bar Bench
135 lbs? X 10 x 3 sets

C1) Single Leg DL
2 x 12 kgs KB x 12 x 2 Sets

C2) Cable Rows
20 x 3 sets

Sumo is feeling like the way. Football bench is hard! I’m really weak at it. Dunno how much the bar weighs. Used two 45s. Easy with the assistance.

 
Last edited:
Philippe Geoffrion said:
03/27/24

Warmup/SLDL/Goblet Squats

A1) Sumo DL
135 lbs x 5, 225 x 3, 275 x 3
315 lbs x 10

B1) Football Bar Bench
135 lbs? X 10 x 3 sets

C1) Single Leg DL
2 x 12 kgs KB x 12 x 2 Sets

C2) Cable Rows
20 x 3 sets

Sumo is feeling like the way. Football bench is hard! I’m really weak at it. Dunno how much the bar weighs. Used two 45s. Easy with the assistance.

Click to expand...

The Football Bar does feel a bit odd when you start but it becomes more natural over time. The thing I like the most about it is that my elbows remain neutral and there's less stress on them.
 
ShawnM said:
The Football Bar does feel a bit odd when you start but it becomes more natural over time. The thing I like the most about it is that my elbows remain neutral and there's less stress on them.
Click to expand...
Yeah it’s just finding the hand position on the bar. The equilibrium is just odd and it tips. I find positioning my thumb nearly at the top of the handle to be sturdiest.
 
03/28/24

UPPER ACCESORIES
Warmup

A1) BTN Press
Bar x 10, 95 lbs x 5,
115 x 5,5,10

A2) Pullups
BW x 5
25 lbs x 5,5,8

B1) CG Larsen Press
Bar x 10, 95 x 6, 135 x 5, 155 x 5
175 lbs x 12

C) 3 Rounds
Rear Delt Flies, Incline Curls, French Press

My pressing strength has increased substantially over the past month. I’m pleased with this. Previous best BTN Press was 95 lbs x 15 and CG Larsen Press was 165 x 8 so a dramatic improvement there. I’ve gained noticable muscle in my upper body and lbs on the scale.

My squatting and pressing are moving well as of this cycle and I hope this continues. Deadlift is hanging in there which is fine. I’m sure I’m time it’ll come back around. Think I’ve settled for some other movements to help my sumo pull nudge along.

Pulling was always my strong suit but when I started pulling heavier more often, gains abruptly halted. I’d notice after long bouts of not deadlifting, I’d be stronger. So instead of pulling every week, I’ll keep the snatch grip DL and sumo and throw in good mornings and boxes squats on my “pull days”. I think this will be easier on my glass back. On that note, my back feels great after yesterdays heavy sumo session so I’m happy with that.
 
Philippe Geoffrion said:
03/27/24

Warmup/SLDL/Goblet Squats

A1) Sumo DL
135 lbs x 5, 225 x 3, 275 x 3
315 lbs x 10

B1) Football Bar Bench
135 lbs? X 10 x 3 sets

C1) Single Leg DL
2 x 12 kgs KB x 12 x 2 Sets

C2) Cable Rows
20 x 3 sets

Sumo is feeling like the way. Football bench is hard! I’m really weak at it. Dunno how much the bar weighs. Used two 45s. Easy with the assistance.

Click to expand...

Try to stand a bit further at the beginning of the lift and start by bringing you hips into the bar. That would be much easier. This looks like a normal convent dl with wider stance
 
Hung said:
Try to stand a bit further at the beginning of the lift and start by bringing you hips into the bar. That would be much easier. This looks like a normal convent dl with wider stance
Click to expand...
It basically is ROFL

What do you mean stand a bit further. Away from the bar?
 
04/01/24

Warmup

Front Squat - bar x 5, 135 x 5, 185 x 3
225 x 7 (Previous - 225 x 5)

Chest Support Row - 20 x 3 sets

Weighted Push-up - (45 lbs) x 10,10,22

Cable Pull Throughs - 15 x 2 sets

Traditionally, training lower in the morning is usually sun optimal. Knees were grouchy today before the gym. I blame the walking lunges on Friday.

I really did the extra lower session just to train (it’s Spring Break from work so I’ve had extra time) so it’ll probably not return for some time.

Nonetheless, improved a few reps on the Front Squat. I think mobility is holding me back, particularly in my hips.

Pull throughs sprinkled in.
 
04/05/24

Warmup

A1) Zercher Box Squat
315 x 3, 335 x 1

B1) Pendlay Row
185 x 5 x 3 sets

C1) Back Ext
25 lbs x 20 x 2 sets

04/06/24

A1) Double KB Press
2 x 24 kgs x 5,5,7

A2) Chins (neutral grip)
BW x 5, 25 lbs x 5,5,11

B1) CG Floor Press
195 lbs x 5 x 3 sets

B2) D-Bell Curls
35 lbs x 8 x 3 sets

French Press, Rear Delts

The zerchers were very painful on my elbow area. Made the lift feel fruitless. May do easy work the next week before going back to PR sets. Upper day was solid, however.
 
04/08/24

Unloading

Warmup mobility

3 rounds
Bird dogs, windmills, renegade lunges, KB good mornings

Leg raises, hangs, stretching


Went in today feeling good thinking “hmm do I really need to deload?” Worked up to 295 lbs on HB squats and found the answer…

I’ve shirked de loading in the past, namely because it bores me but I’m finding it’s necessary as I age. Sigh…C’est la vie. My body needs the break especially since I’ve pushed my intensity for four weeks.

This week, I’ll focus on gentleness, mobility, Yin. My joints need to rest, my mind needs the break from “psyching” and overall, a reset would be helpful.

I’ll do abdominal work, some glute work and just easy drills. Maybe some single leg work, walking. I just need to feel fresh again.
 
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