The year of the Comeback!
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Training log for Tuesday and Yesterday
Tuesday - week 9 day 1, squats and close grip
SQUATS, supposed to work up to 205x5x4, warmups felt terrible, my right knee got really tight, and it just got worse with every set of squats I did. Made it to 205, but only made it through 2 of the 4 sets before I didn’t want to risk my quad ripping off my patella.
No front squats this week per the PDF
CLOSE GRIP BENCH, 2x8 @ 90% of lightest bench work for the week. These felt amazing at 180 lbs. I paused every rep both sets, there was good speed off the bottom and the lockouts felt powerful.
accessory work was Delts, Lats, Chest Supported Row and low back. Did T Bar @ 180 lbs 6x6 and super set the first three with pull downs @ 190 x 8 and the last three with side dumbbell raise triple drop sets 40,30,20 x 8. Low back I hit weightless reverse hypers.
Yesterday, week 9 day 2, Deadlift and Bench. *Let me note that I’m slowly phasing NPP out of my compounds, and just about everything in my body that’s ever been hurt, plus some things that haven’t are really starting to hurt. This is the worst part about NPP, I love the compound, but I’ve NEVER had good luck coming off!
Deficit Deadlifts, 4x3 @ 70% (315). These felt like garbage. Yesterday I felt bloated as fuck, had to take a wicked shit so every pull resulted in a nasty ass fart that my wife even made comments about. And my general mood the last few days has been blah. Either way, I muscle’d through them with no
Belt and having to help my wife with speed bench. After deficits I went straight to pulls off the
Floor with 340, same rep/set scheme. These felt amazing, and I even went fast, @45 seconds rest between sets. Long enough to breathe and re set my feet.
Bench press, working sets were 200x6x2; 210x5x2 and 225x4x2. Everything on these felt great until the first set of 225. I have no excuses other than on the 3rd rep, something tightened IMMENSELY in my right arm pit and I freaked out and racked the weight. No bruising around the shoulder or bicep, but the armpit is still tender.
Accessory work yesterday was bi’s tri’s and abs. I hit V-Bar pushdowns @ 143 x 8 x 3, and very light dumbbell curls @ 25 x 8 x 3.
We’ll see what rest today brings, and how my knee feels tomorrow, as I am supposed to squat again.
Tuesday - week 9 day 1, squats and close grip
SQUATS, supposed to work up to 205x5x4, warmups felt terrible, my right knee got really tight, and it just got worse with every set of squats I did. Made it to 205, but only made it through 2 of the 4 sets before I didn’t want to risk my quad ripping off my patella.
No front squats this week per the PDF
CLOSE GRIP BENCH, 2x8 @ 90% of lightest bench work for the week. These felt amazing at 180 lbs. I paused every rep both sets, there was good speed off the bottom and the lockouts felt powerful.
accessory work was Delts, Lats, Chest Supported Row and low back. Did T Bar @ 180 lbs 6x6 and super set the first three with pull downs @ 190 x 8 and the last three with side dumbbell raise triple drop sets 40,30,20 x 8. Low back I hit weightless reverse hypers.
Yesterday, week 9 day 2, Deadlift and Bench. *Let me note that I’m slowly phasing NPP out of my compounds, and just about everything in my body that’s ever been hurt, plus some things that haven’t are really starting to hurt. This is the worst part about NPP, I love the compound, but I’ve NEVER had good luck coming off!
Deficit Deadlifts, 4x3 @ 70% (315). These felt like garbage. Yesterday I felt bloated as fuck, had to take a wicked shit so every pull resulted in a nasty ass fart that my wife even made comments about. And my general mood the last few days has been blah. Either way, I muscle’d through them with no
Belt and having to help my wife with speed bench. After deficits I went straight to pulls off the
Floor with 340, same rep/set scheme. These felt amazing, and I even went fast, @45 seconds rest between sets. Long enough to breathe and re set my feet.
Bench press, working sets were 200x6x2; 210x5x2 and 225x4x2. Everything on these felt great until the first set of 225. I have no excuses other than on the 3rd rep, something tightened IMMENSELY in my right arm pit and I freaked out and racked the weight. No bruising around the shoulder or bicep, but the armpit is still tender.
Accessory work yesterday was bi’s tri’s and abs. I hit V-Bar pushdowns @ 143 x 8 x 3, and very light dumbbell curls @ 25 x 8 x 3.
We’ll see what rest today brings, and how my knee feels tomorrow, as I am supposed to squat again.
Training log, Week 9 days 3 and 4.
Let me kick off by saying I acquired a pair of Slingshot Grippy X sleeves, in Large, which would be competition tight on me (meaning they’re next to impossible to put on, but still attainable like a bench shirt or squat suit) and squatted wearing them on Saturday.
Saturday, week 9 day 3, deload squat and close grip bench
Squats worked up to 6x2 @ 180, no issues in the knees at all, and the sleeves felt AMAZING AF! It almost reminded me of wearing the old Metal sleeves or even the EFS x Heavys…
close grip bench 2x10 @ 180, still had some weird feels and pulls in my right arm pit, so these were not very good. No pause, and honestly the lockout wasn’t held either, I just wanted them to be done!
No front squats
Accessory work was T-Bar 6x6, Face pulls and meadows rope pulldowns, everything superset!
Sunday, week 9 day 4, Deadlifts and Bench
Deficit pulls 4x3 @ 315, everything felt good on these, but I was a little rushed as my 2 year old grandson was at the gym with me, and wanted to touch EVERYTHING
Pulls off the floor, 4x3 @ 340, broke down and put on the belt, didn’t want to buy the low back was tightening in a bad way, so I knew I was struggling to keep my core tight.
Bench Press, I laid up on. Worked up to 5x5 @ 170 worked on pause and lock out. Didn’t have as many bad feels in my armpit, but it was still angry and still very tender today.
RDL’s 2x10 @ 165
And no accessory work, I will hit biceps, triceps and shoulders tonight when I help my wife bench, and that will be it for me training this week until Thursday or Friday due to working on the road a few days
Let me kick off by saying I acquired a pair of Slingshot Grippy X sleeves, in Large, which would be competition tight on me (meaning they’re next to impossible to put on, but still attainable like a bench shirt or squat suit) and squatted wearing them on Saturday.
Saturday, week 9 day 3, deload squat and close grip bench
Squats worked up to 6x2 @ 180, no issues in the knees at all, and the sleeves felt AMAZING AF! It almost reminded me of wearing the old Metal sleeves or even the EFS x Heavys…
close grip bench 2x10 @ 180, still had some weird feels and pulls in my right arm pit, so these were not very good. No pause, and honestly the lockout wasn’t held either, I just wanted them to be done!
No front squats
Accessory work was T-Bar 6x6, Face pulls and meadows rope pulldowns, everything superset!
Sunday, week 9 day 4, Deadlifts and Bench
Deficit pulls 4x3 @ 315, everything felt good on these, but I was a little rushed as my 2 year old grandson was at the gym with me, and wanted to touch EVERYTHING
Pulls off the floor, 4x3 @ 340, broke down and put on the belt, didn’t want to buy the low back was tightening in a bad way, so I knew I was struggling to keep my core tight.
Bench Press, I laid up on. Worked up to 5x5 @ 170 worked on pause and lock out. Didn’t have as many bad feels in my armpit, but it was still angry and still very tender today.
RDL’s 2x10 @ 165
And no accessory work, I will hit biceps, triceps and shoulders tonight when I help my wife bench, and that will be it for me training this week until Thursday or Friday due to working on the road a few days
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