Week two still has me slowly introducing heavier loads. Everything continues to be done beltless. One trend that continues and will stay in for the next few weeks is following up low rep main lift work with lighter hypertrophy work. I’m aiming to maintain neurological efficiency with my main lifts and my calories are in a surplus for the hypertrophy work. I proceed and follow each session with correctives and mobility work.
Squat & Accessories – 3/20/17
Bulgarian split squat
TRX leg curls – 2×20
The hatred I feel for these is real.
Worked up to a smooth 405 single.
Switched to straight bar this week to work in front rack mobility.
425×2, 445×2. Then back down to 245lbs for ultra wide pause squats 2×10
RDL – Sets of 10 at 195lbs
Wheel rollouts 2×15
Bench & Accessories – 3/21/17
Paused bench 5x3x295lbs
The shoulder mobility work is beginning to pay off. A reduction in shoulder pain by roughly 20%
3 board press plus band 2×10
Used 295lbs + light band
A- Parallel grip Pull ups 3×8-10
B- DB front raise 3×15
DB Rows 4×10
Deadlift & Accessories – 3/23/17
Cleans – just some technique work. Top set was 265lbs
Sumo deadlift – 545×9 reps. 10 was the planned set but I’m not great at counting.
Snatch grip deadlift – 3x3x415lbs
Slow tempo especially on eccentric portion
This weeks quadriceps chronicles. Returned to the straight bar for front squats. SSB doubles a little heavier then last week. Finally some taint tearing ultra wide pause squats. Then some hip hinging things but I've only got 60 seconds to work with. Maybe next time for the rear view hamstring work… #jaffestrength #completehumanperformance #powerlifting #squats #deadliftwhisperer #teamnopants #itsspring #basebuilding
Bent rows – 2x6x365lbs
Side planks 2×30 seconds
Bench& Accessories – 3/24/17
Shoulder raises and external rotations
Speed bench – 10x2x265+ light band
Ended up being 7×2, then 1×10
Close grip bench – 2×20
Push up – 1×50
Chin ups – 3×10
Bent rows – 2×20
A- stir the pot 3×10 each side
B- mace swings 3×10 each side
Weightlifting & Odd Lifts – 3/25/17
Snatch with a pause – Top set at 185lbs.
Snatch – one single at 200lbs
Cleans – top set at 275lbs
Bottoms up muscle snatch – 145lbs
I haven’t hit these in a while. They don’t offer much carry over to the actual lifts but teach you to brace and hold position well.
GHR – 2×10
Wheel rollouts – 3×15