Wednesday, my Achilles tendon was tight, so I put off my workout until Thursday. It’s pretty wimpy of me to keep refusing to workout 2 days in a row in what feels like forever, but I wanted to go for new PRs, so everything had to be clicking.

Fast forward to Thursday! At an unfamiliar gym, makin it happen.

Front Squats (SBDs, Romaleos, 2 min rests)

bar x 5
135 x 2
*belt on*
205 x 1
225 x 1
255 x 1
280 x 1 ***PR***

notes: hooray! 5 pound PR. on the last set, bar speed had slowed down noticeably once past the midpoint, so I didn’t get greedy and moved on to Sumo’s. Trying to hit new high weights isn’t the key to my front squat salvation anyways, I firmly believe it lies in volume and submaximal weights.

Sumo Deadlifts (sock feet, 2 min rests)

bar x 5
135 x 3
225 x 2 mixed grip
295 x 1
315 x 1
335 x 1
365 x 1 ***PR***
375 x 1 ***PR*** (and a beltless PR)

notes: I figured since I was just hitting singles, I would leave the belt off and see how my low back felt. I felt I was robbed 6 weeks ago when I couldn’t go higher than 355. I experienced some redemption today. Sumo still has a ways to develop, but once I get it off the ground, lockout becomes so much easier.

I was feeling good, so I decided to cut the assistance, and graft on my normal Thursday shoulder workout.

Standing 1 Arm DB OHP (90 sec rests)

20 x 8/8
40 x 5/5
60 x 3/3
60 x 8/8
60 x 8/8
60 x 8/8
60 x 8/8
60 x 8/8

notes: I had not brought wraps or elbow sleeves, and since last week was such a fail anyways, I decided to drop my working weight back down, and just focus on strict presses and build some muscle up and some confidence. 60 lb DBs felt hella easy, so I did a bunch of sets of strict reps.

Seated Smith OHP (90 sec rests)

bar x 8
bar + 70 x 8
+ 90 x 8
+ 110 x 5

I noticed that:
a. my traps felt really sore
b. the weight felt extra heavy, I was not going to be able to do my usual top set.
So I decided to modify it a bit and keep hammering my traps as punishment.

Superset: Smith OHP & Smith OH Shrugs (90 sec rests)
Bar x 110 x 6 presses / 15 shrugs
Bar x 110 x 4 presses / 15 shrugs
Bar x 110 x 5 presses / 15 shrugs

notes: this worked pretty well. between sets I had to stretch and squeeze my traps, they felt really sore. MFers better grow.

Advertisements