SC.W3.D1.1114
- BS
- 10 @ 50% / 238
- 8 @ 55% / 265
- 8 @ 60% / 287
- 8 @ 70% / 335
- 8 @ 75% / 357
- 8 @ 80% / 381
- Push Press
- 5 @ 40% / 90 (Did 95)
- 5 @ 50% / 115
- 3 @ 60% / 135
- 5 @ 75% / 170
- 3 @ 85% / 191
- 1+ @ 95% / 216 (Got 5 reps here)
- 2×10 @ 35% / 95
- Accessory
- Cliffhangers 3 x :30 hold + 10 side crunches
- Good mornings
Squats felt good. Tough, but good. Think I tweaked my left knee driving up on a push press. I guess this is what happens when you are old and broken. Heavy stuff feels fine but then you get taken out by light weight.
SC.W3.D2.1115
- Deadlift
- 4×3 @ 429# (Went 3×155, 3×245, 3×295, 3×335, 3×385, 3×407, 4x3x429)
- Sn RDL
- 5×155
- 4x5x205
- Accessory:
- Push-ups: 4×12
- DB curls: 4×20 / 25#
Nothing really crazy to talk about. The deadlifts got pretty heavy and I thought that my butt was shooting up when pulling, but looked at a video and it wasn’t anywhere near as bad as I thought. It just takes more time than I would like to actually work up to these heavy sets.
SC.W3.D3.1117
- Front Squat
- 10 @ 50% / 198
- 8 @ 55% 217
- 8 @ 60% / 237
- 8 @ 70% / 277
- 8 @ 75% / 296
- 8 @ 80% / 316 PR
- Banded KB Press
- 2×8 (Axel Bar) 44
- 2×5 (Axle Bar) 53
- Accessory
- GHD: 4×15
- KB Bat wing rows w/:02 pause at the top: 3×10
- Plate raises (On an incline propped up with a 30# wall ball using a 25# plate): 3×12
Pretty sure the FS set of 8 was a PR, at least according to Wodify. It sure as hell was heavy and that last rep nearly slid down my chest. I was so out of breath I didn’t bother racking the weight, just dumped it. Out of all the crap I did this morning, I was by far the most sore from the plate raises. I love finding exercises like this that make me sore unexpectedly because it tells me that is something I have neglected.
SC.W3.D4.1118
- DL Rack Pulls: 3×2 @ 95% (3×155, 3×265, 3×355, 2×445, 3x2x480)
- Power Clean
- 3 @ 50% / 138
- 2 @ 60% / 165
- 2 @ 70% / 192.5
- 1 @ 80% / 220
- 1 @ 85% / 234
- 10×1 EMOM @ 87% / 239
- 5×2 EMOM @ 80% / 220
- Accessory:
- Pull-ups: 4×10
- Reverse hypers: 4×15
The rack pulls were slow death. Takes forever it seems to build to working weight. The first pull felt like I was trying to drag a truck through mud. Normally I love power cleans, however, it seems that since I had become dedicated to catching lower and lower in an actual squat, that I have come to hate these. Toward the end of the EMOM at 87%, I found that I was doing what I instruct my athletes to do, starfish my feet out some to catch the weight.
SC.W3.D5.1119
- Bottom Up FS
- 3 @ 50% 198
- 3 @ 65% 257
- 3×3 @ 70% 277
- BTN Press
- 1×10 @ 35% 79
- 2×8 @ 45% 101
- 1×5 @ 55% 124
- Accessory:
- DB curls: 4×20 / 30#
- Plate raises: On a 30# wall ball incline with 25# plate, 3×12
The bottom up FS really made it painfully obvious how poor my front rack mobility is. It felt like it took me forever just to find the correct position for these. I honestly can’t remember the last time I did these, so I am going to give myself a little leniency on them. The good news was that 3×3 @ 70% didn’t feel all that bad. Originally on Sunday’s, I had programmed only a set of 3 for all of these, but I have found that really isn’t even enough to break a sweat, so I am going to add a few more sets to this program and see how it goes. Just felt better to be doing more.