Modified WSB Journal

[Tagio]

Monday's Workout (already posted):

~~~~
Sumo Deadlifts up to a 1RM:

90 lbs x 5
155x 3
245x2x2
295x1
315x1 (PR)
335x1(PR )

rounded back, poor speed off the floor. need more back accessory work

Back squats:

135x3, 185x3 (too tired)

back extension machine - 3 sets of 10, 10, 12 with the whole stack. no equipment for these to be done properly so I'm gonna use GMS in the future.

SLDL 3 sets of 8,8,5 with 115 (shrug onto toes at the top)

hanging leg Raises - 3 sets of 5
~~~

ME upper body day today. Making some meat and veggies for a preworkout meal right now

 

[Zander1983]

Great stuff. The more journals the better, I say

 

[Tagio]

Good workout. I'm very weak on overhead pressing. This is because I've neglected pressing movements since I began training.

~~~
rotator tri-set

Dumbbell OHP:
20sx3
25sx3
30sx3
35sx3
40sx3

barbell OHP:
85x3
95x1
105x1
115xmiss WEAK!!


JM presses
barx10
55x8
65x5x2 also weak. Weak point in OHP is tris.

Pulldowns: close grip

90x3
100x3
110x3
120x3
130x3
140x3
150x3
160x3
170x3
180x3
190x1
200x1
220x1(PR)
230x1 (SLOW)(PR)
~~~~

very good workout I thought. Bodyweight this morning was 178 (dehydrated). I'm losing weight to 170 (an honest 170, not dehydrated) then gaining again. Visible drop in bodyfat over the last week. strength is good.



eating now

 

[Devastation]

cool stuff bro

 

[Tagio]

Friday: DE Lower Body

warmup

jump squat 1x5 with 45 lb bar
front squat 5x2 115 lbs
complexed with jump squats in sets of 3
very light and explosive. with jump squats, I didn't feel like I had any weight on my back at all.

had hang snatches in my routine and realized more than halfway through my front squats that I should have done them first (no big deal).

snatch/hang snatch form practice
lots of sets with the bar, then
5x3 with 65 lbs (some from the floor)
first time doing snatches. felt terrible at first and WAY better toward the end. a little too much arm bend and not dipping early enough.

finished front squats:

3 sets of 1 powerclean and 2 front squats, 115 pounds

practicing snatches instantly made me better at pulling. power clean flew up like nothing. front squats very explosive.

cable rows
4x5 120lbs
1x5 130 lbs
(fast)

Great workout in terms of how I felt. Still got drowsy at the end during rows, need to try bringing gatorade next time. pretty light and low volume cuz I'm planning on adding volume/intensity over 3 weeks and deloading 1 week.

Don't think I'm gonna do an official DE upper day. 3 day split is fine with me and I did some upper body today. On sunday I'll do some speed sets of OHP and accessory work at home (I'm weak enough at pressing that I can just use my dbs)

now I'm cooking some rice and roasted pork with peanut curry sauce. 1/2 cook uncooked rice, 8 oz cooked lean pork, about 1.5 tbs peanut oil, 1 whole onion and lots of other tasty ingredients.

 

[Tagio]

Monday's ME Lower:

main move - squats:
warmup,
3x3 185,
3x3 175

going for good explosiveness. explosiveness was waning by 3rd set so I dropped the weight. will try for 6x3 explosive with this weight next monday.

pulldowns: 3x5 with 160

weighted decline situps - warmup, 25lb plate 3x5, bodyweight 1x10 or 12

weighted reverse hypers - 3 sets (got yelled at for having weights on the carpet. they put the bench too close to other equipment and on the wrong type of floor material. I told them I'd use the small bumpers next time.

pretty sure I forgot something. shoulda written it down when I got home.

 

[Tagio]

Wednesday ME upper

main move: Incline press, shoulder width grip

started with the bar x 3, then added weight 5 lbs at a time up to 85x3, then 95x2, 100x1, 105x1. very weak but an improvement and a PR.

3 sets JM presses

snatch form practice


Thursday: DE Lower part 1

squats: 5x5 with 135

extremely fast and explosive.

snatch/hang snatch form practice - lots of reps with 65 lbs. feeling better, not good enough to use any more weight yet.

hang/ power cleans
some singles, then
4x3 power clean/ 1 power jerk with 95 lbs
then 3x3 hang clean/power jerk with 95 lbs

all explosive. more weight next time.


have to go out of town friday so I'm splitting up my DE lower day into 2 days. saturday will be light pressing, rowing, SLDL and abs.

next week, gearing up the volume. I'll probably do this by adding a low-volume lower body workout wednesday.