Monday
Squat
135# x 5
185# x 5
230# x 10 x 5
245# x 3
255# x 3
265# x 3
275# x 3
RDL
205# x 8
225# x 3 x 8
Good Mornings
95# x 10
115# x 10
125# x 2 x 10
Tuesday
Press
65# x 5
95# x 5
120# x 10 x 5
Incline DB Bench
65# x 8
70# x 3 x 8
Behind the Neck Snatch-Grip Push Press
115# x 8
120# x 8
125# x 8
130# x 8
Flexion Extension Neck / Skulls
60# x 10 / 85# x 8
60# x 10 / 95# x 8
60# x 2 x 10 / 90# x 2 x 8
Thursday
Deadlifts
135# x 2 x 5
225# x 5
275# x 5
295# x 10 x 5
DB Rows
120# x 8
130# x 3 x 8
Chins
10# x 8
15# x 2 x 8
17.5# x 8
Low Row (3:1:3) / Fat Grip Barbell Curls (2:1:2)
50# x 10 / 65# x 10
50# x 10 / 55# x 10
50# x 10 / 45# x 2 x 10
Rotational Neck
20# x 10
30# x 10
30# x 10
20# x 10
First week in the transitional block and it feels great. I almost feel like i'm cheating and being lazy because i'm not doing 100 reps on the main lift for the day. Squats are really the biggest adjustment because of low bar vs. high bar. The more i get back into that groove of the movement, the more comfortable ill be. I can already tell i'm much stronger on it just after day one. I decided to use the old high bar max and just adjust up accordingly. I was burning through my work weight for the day so i decided to just do some bonus triples on top of the work beltless until it felt slow. I topped out at 275# no belt and it moved pretty quickly. I used to use 275# as that number where i threw on the belt but i didn't need it. I think once i get comfortable finding depth, working on driving my knees out immediately after i unlock my hips, i'm going to see my squat go up a lot.
Press and upper body accessories were fine. The weight was much more appropriate because the max was the exact same movement / motor pattern, so more accurate loading. Decided to do some wide grip snatch work behind the neck. I've recently been doing 100 pull - aparts a day in an effort to fix my shit posture. As far as i'm aware, it can be attributed to some weak neck musculature and weak rhomboids vs. overly tight anterior neck musculature and pec minor. So in an effort to fix it and hope that a more neutral posture will transfer to better lifting, i'm attacking it pretty hard. Depending on how time goes for the day during my strength blocks, i may throw these in or i could do these on a Wednesday or Saturday smaller session.
Deadlifts felt pretty good too for almost being 315#. Again, this was where i used to throw the belt on, but 295# wasn't near as bad as i expected it to be. I took some video to check out my back, and thank the Lord it was pretty damn flat. Again, percent seemed to be spot on. Heavy enough to start getting acclimated to higher percentage loading, but not enough to crush me week 1. Did some more tempo work with upper back in mind. The weight is very light, but the idea is you're increasing the time under tension, which in turn, promotes hypertrophy, which in turn means hopefully my posture will be better. The "3:1:3" denotation stands for "Ecentric : Isometric : Concentric", so basically how quickly you lower the weight, if you hold it when it's at the transition point between lifting and lowering, and how quickly you lift it. I would guesstimate that one set is about :45 seconds, and it was awful. And yes, i did curls, and i give zero shits about what anyone thinks about it. Training should be fun, so have some fun goddamnit.
So, high volume base building is done, transition into heavier lifting this month, start lifting heavy next month. Everything seems to be going according to plan. One thing i think im going to change whenever i get into my strength work is the rep scheme of the assistant exercises. Right now i'm using 8s for accessories and 10s for smaller accessories. I think ill use either 6s or 7s for accessories and 8s for smaller muscles. Just keep moving the sliding scale down to accommodate my goals. I've always had a problem putting too much weight on for accessories and having to break the actual set into smaller sets because i didn't want to use a lighter weight. This was dumb thinking from a kid, but now that i'm a little older and probably not a whole lot wiser, i'm going to understand what an accessory actually is, and use weight that i can hit for whatever reps, within the confines of an appropriate rest interval. Another thing i used to be notorious for as well is taking forever between sets and taking at least 2+ hours to complete a workout. Again, this goes back to me wanting to push myself harder than necessary and being hungry to get where i wanted to be quicker. Now that i understand the stresses and the idea of accumulation, its easier to pull back the reins and do what i need to do vs. what my testosterone is telling me to do. We lift weights in the gym to build strength, we lift weights on the platform to display strength. Wise wise words.
FLEX FRIDAY LIFT SOME WEIGHTS THEN EAT SOME PIZZA AND ICE CREAM!
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