Last heavy deadlift day. Thank goodness. My body is reaching it's limits but I'm feeling wicked ready at this point. Time to dial it back and let my nagging pains heal up a bit. 10 days more.
Sumo feels ok but still looks like shit. Nowhere near vertical enough and my first motion is forward. Did a set of conventional to wrap it up and it felt great.
Literally might not know what I'll pull until I walk up to the platform!
365x3, x3, 315x3, x3
Light squats 235x3, x3, x3
Do-do bench night tonight. Struggled a little on 3rd reps but 1st reps all felt ok at least.
Last heavy bench night before comp. Time to rest my shoulders until meet day now. Just a few more light days, maybe work up to opener this weekend, then cruise control until I don the singlet.
Bench 240x2.9, 235x2, 225x3, x3
2 383 days ago
Morning sumo training. Even for the young aspiring one who needs to start #cultivatingmass
4 483 days ago
Do you love It’s Always Sunny in Philadelphia? If so, tonight’s special is perfect for you! Crozet Pizza will be hosting an It’s Always Sunny in Philadelphia trivia night at their Buddhist Biker Bar location tonight from 7-9PM! The Dollar Zen special will run from 8-9PM and they’ll be serving $5 personal cheese pizzas all day. You can prepare by brushing up on your bird law, eating a nice, boiled milk steak with some raw jelly beans, and for the love of god cover your knees up if you’re gunna be walking around everywhere! #littlegreenghoulsbuddy
First place: $50 Crozet Pizza gift card and concert tickets to The Jefferson
Second place: $25 Crozet Pizza gift card and tickets to The Jefferson
Third place: $15 Crozet Pizza gift card
They say your opener should be something you can easily do for a triple on a day you aren't feeling it.
Today I was feeling sore and my legs didn't want to get warm and the program asked for 295x3x2. Got both triples and they moved as well as any sets I've had in the entire program. I feel pretty good that this is a good, conservative opener in two weeks. Maybe even round up a touch.
In the final countdown now and it feels like everything is clicking. No more tinkering and after today, no more heavy squats. One more heavy bench and one more heavy deadlift day and it will be time to cut the intensity down for final approach.
Nerves and excitement are growing. Can't wait for Feb 23 and the #powercrushopen.
Squats 295x3, x3, 260x3, x3
Romanian deadlifts 275x4, 315x4
Hip thrusters +4 plates x10, +6 plates x10
I have a full belly, a cozy spot and my meowmy within sight range, I'm ready...Bring on the snow! 🐈❄️❄️ #cozycat
17 2141:50 PM Feb 8, 2019
I knew crickets use less water than cows but I didn't know they also use less than soy. Very excited about this Chirps cricket protein powder. Who knew #cultivatingmass could be so sustainable #eatbugs
3 97:18 AM Feb 8, 2019
Nothing fancy tonight, just putting in the work. Light bench, close grip and rows.
Focused on technique and drive with the bench. Trying to find a way to make my back arch a little. It's slowly getting there!
Bench 185x3x3, 205x3x3
Close grip 185x6x3
Landmine rows 135x5, 180x5
Safety squat bar shrugs 285x5, 335x5
So many deadlifts... 8 sets programmed but as per usual, I had to add one bonus set. Focused on sumo tonight and it just may have been the turning point to commit to it full time. All hook grip too so I gots some raw thumbs right now.
I need to work on locking out my right knee but old injuries make it really hard. But it'll get there. Many thanks to @___hill__man___ for hyping and watching and coaching. Big help.
Also notice the near blackout wobble after the 385 pull. Room got dark there for a second! 😬
Light squats at the end felt good too. Good night. 💪🏻 Deadlifts 350x3 (x4), 385x1, 320x3 (x4)
Squats 195x3 (x4)
#Ulyboy gets asked a lot how he stays so fit...just bulking up on mama’s fatty milk #breastfeeding keeps him in peak physical condition 🤱🏼
7 645:27 PM Feb 5, 2019
Day 151 - Pull Strength
Finally! Changed up the order to do the EZ bar curl second but finally busted through the plateau and got it for 4 sets of 5. Final set was surely a struggle for reps 4 and 5 but we got there.
There are 2 big mistakes I see very commonly in the gym when it comes to the performance of any type of a bicep curl. First being a lack of proper range of motion (ROM). Unless you are specifically trying to do an isometric hold at 90 degrees like in the case of a hammer curl your elbow joint should go through about a 90-120 degree change in angle when going from full extension to full contraction.
Second is dropping the elbows back and lifting the bar straight up rather than out in front of you in a circular/rounded bar path. You should keep your back and specifically your scapulas engaged and retracted to put the most emphasis on your biceps during a bicep movement. Do not let your shoulders round forward.
1 262:00 PM Feb 5, 2019
High volume, high intensity bench today. Eight today sets, half at 230, half at 225. Got all the reps but pretty much an empty tank at the end.
19 more days...
🎶 It's the final countdown! 🎶
Final 3 weeks until comp so we've begun our final descent into the platform. T-3 weeks will be an overreach - higher volume, maintain high intensity. That's followed by a reduction in volume, then a reduction in intensity that will take us right to comp day.
Today's volume was in the form of squats. ~85% for 4x3, then another 4 at ~75%x3 with the SSB. 8 sets total, then some good morning (also with SSB) and RDLs on the axle bar to finish frying my posterior chain.
Overall feeling good though for where I am.
Squats 275x4x3 (barbell), 245x4x3 (safety squat bar)
Good mornings 155x4, 170x4, x4
RDLs 200x4, 295x4 (axle bar)
Very quality session tonight. Huge step forward with what I've been working on with my squats. Technique feels so much better. Less lumbar extension than before and a little bit of extra focus on thoracic extension.
Also got some new dope ass @sbd.usa sleeves that are about a billion times better than the Rehbands.
Squats were meant to be mostly a warm-up for deadlifts but 285 felt like nothing so went to 305 for an easy single, then 325 for a pretty darn comfortable single. Watch my last squat session where 320 looked like RPE 15 and you'll see the difference. Duffalo bar certainly helped too.
Deadlifts still progressing. 380 for a pair is nice since 375 was my 1RM just over 6 weeks ago.
Just 22 days until the platform and it all feels like it is starting to click. Takes some patience to work through technique changes and pain but I feel really good about where I expect to be on meet day.
Squats 285x2, 305x1, 325x1
Deads 345x2, 380x2, 315 for a few singles
4 615:52 AM Feb 2, 2019
7 @hebrewnational_ HOT DOGS WITH CHEESE KETCHUP AND MUSTARD (1300 calories) 97% FAT FREE HOT DOGS ARE ONLY 45 CALORIES AND THEY ARE SO GOOD
Went a little over what the program called for today... Squat day with one heavy set and light deadlifts turned into a few heavy singles in each.
Squats were 315 for multiple but I failed on 2 so just did another single, then bumped it up to 320 for a single.
Deads weren't supposed to go over 285 but everything felt light today. Did 5 sets at 315 with a mix of conventional and sumo - all hook grip. Sumo hasn't been in the program for awhile so tried it out heavier and got 365 and 385 for singles.
My thumbs want to fall off now but it's encouraging that sumo is keeping up with conventional even when I don't do it much.
But my everythings hurt now so I need to back off a bit and stay with the program. One heavy bench day this week and one more deadlift day later in the week. Next week we begin the taper with a high volume, high intensity overreach, then just two more weeks of tapering before the platform!
Squats 315x1 (+fail), x1, 320x1
Deads 275x4, x4, 325x2, x1(x4), 365x1, 385x1
Just keep putting in work. Lots of bench today. Worked up to 240 for a pair, then a bunch of singles at 225 to just work on foot placement and leg drive.
Followed by the usual upper body stuff - rows, overhead press, and some lighter shoulder and arm work.
Sorry @___hill__man___ , I couldn't wait another day to bench. Good chance I'm in Friday to hold some boards for you though anyway.
Bench 225x3, 230x3, 240x2, 225x1(x5), 185x4, 185x7 (close grip)
Rows 185x10 underhand, x8 overhand
Overhead press 135x8, x6
Seated DB OH press 75x6
Face pulls, tricep pushdowns
Heavy squat and deadlift day is best day. Heavy for me at least. I know 3 plate squats don't turn any heads at @powercrushnapa but all I can worry about is doing me.
Worked to 300 for a triple and 315 for a single, then deadlifts at 355 for a triple and 370 for a double. Rep PR as the kids say these days.
Going into a 3 week intensity peak, then taper down until platform day. Getting excited!
Always love when bench day falls on a Monday to properly celebrate #internationalchestday. Just doing my part.
Worked bench up to 230x3 and 235x2.5 with a failed rep. Sad face.
Everything making progress overall now also as I'm about as close to injury-free as my old man body allows. Hopefully I didn't just jinx myself... Nothing crazy with accessory work today, just putting in the work and grinding the grind. It's not exciting but it's adding up.
Bench 225x3, 230x3, 235x2.5
Bent rows (underhand) 185x10, x10, x8, (overhand) 225x6
Standing OHP 95x12, 100x12, 105x10, 115x8
Neutral grip pull ups - bodyweight x 10, x10, x5