CGB Week 9

CGB: 3×10@245/111.1
CG Lockouts: 3@345/156.5, 3@355/161

Called it there, the right shoulder is about as bad as it can get(I hope). However as far as I can tell it’s infraspinatus, all the symptoms(pain in: front of shoulder, bicep, thumb side of forearm, thumb and pointer finger) point to it so here’s hoping that I can now fix it.

High Bar Squats Week 9

High Bar Squats(no belt): 5@405/183.7, 5@420/190.5, 5@435/197.3, 5@445/201.9, 5@455/206.4
Squats(belt + wraps): 2@535/242.7, 2@550/249.5, 2@565/256.3
SLDL: 2×10@350/158.8

Well the squats went alright, my left hip is feeling better as is my right knee. However I’m once again fighting a shoulder problem, a ton of pain in my bicep after squatting, sigh…

Legs Up Week 9

Legs Up: 5@275/124.7, 5@285/129.3, 5@295/133.8
Incline: 3×8@225/102.1
Floor Press: 5@275/124.7, 5@295/133.8, 5@305/138.3

Right shoulder was pretty rough today, felt my trap was really tight on my first warm up and slowly from there the pain spread throughout the workout. I’ll be trying to fix the trap to hopefully fix the whole problem.

Knee Wrap Squats Week 8

Squats(knee wraps, belt): 3@560/254, 3@575/260.8, 3@590/267.6
Good Mornings: 8@275/124.7, 8@290/131.5, 8@305/138.3
GHR: 3×8@bw(308/139.7)

The wrapped squats felt good today, best they’ve felt the whole program. I used metal all black wraps for my first and third set and they felt great. I was really sitting back, my squat form felt great, I was pretty upright until my third rep on my third set but I think I might have rushed it a bit. 305 was my goal for 8s on good mornings, which felt good, pretty close to as heavy as I could go at 8 reps.

Speed and Shirt Week 8

Speed Bench: 9×3@225/102.1 + blue bands
Shirted Bench(50 f6): 1@405/183.7, 3@425/192.8, 2×3@435/197.3
Rear Delts
Rotator Cuff

The speed bench is actually feeling too fast, which I think is a good sign. The shirt work on the other hand didn’t go that great. I got all my sets and did two top sets but the two top sets were tough by the third rep. No more shirt for 4 weeks.

Deadlifts Week 8

Sumo Deadlifts(no belt): (1.5″ platform)5@420/190.5, 5@430/195, 5@440/199.6, (.75″ platform) 5@450/204.1, 5@460/208.7
Sumo Deadlifts: 0@585/265.4(straps down, belt tight), 1@585/265.4(straps up, belt looser), 0@585/265.4(straps up, belt looser, conventional)

Wore a new metal deadlifter that’s one size smaller than I usually wear. Well it’s just too tight in the hips to get in good position, I was always hunched over at the start of the pull. The first pull I was really bad and just put it down, the second I was a bit better and was able to pull it through to lockout but I was still in a really bad starting position. I decided to give it a try conventional and it was just impossible to get down in, I basically was completely rounded in my upper back, got to my knees and realized this and just put it down.

CGB Week 8

CGB: 5@285/129.3, 5@295/133.8, 5@305/138.3
CG 2board: 3@335/152, 3@345/156.5, 3@355/161
DB Extensions(Kennelly Style): 3×10@59/26.8

Good workout, the benching was alright but I had noticeable pain in my biceps.

High Bar Squats Week 8

Squats: 8@400/181.4, 8@415/188.2, 8@430/195
SLDL: 2×10@340/154.2
Close Stance GM: 8@185/83.9, 8@205/93, 8@225/102.1
Calves, Abs and Obliques

Oh thank the Lord that we are done 8s. I have a left hip that wants me to squat to the right and narrow and i have a right knee that wants me to squat to the left and wide! My lower back was just burnt after SLDLs and I still had to do the good mornings, which is why they are so light.

Legs Up Week 8

Legs Up: 8@275/124.7, 8@285/129.3, 7@300/136.1(misload, extra 5/2.3 on one side)
Standing Shoulder Press: 5@180/81.6, 2×5@185/83.9
Decline Bench: 8@295/133.8, 8@305/138.3, 7@315/142.9

Well 7@300/136.1 is still a PR on legs up I’m sure, even if it was the hard way to get 300 on the bar. The shoulder press is the strongest it’s ever been by far. I just couldn’t finish that last rep on decline. I jammed my right thumb yesterday and then just before decline I did it again but worse…stupid thumbs…

Knee Wrap Squats Week 7

Squats: 1@545/247.2(belt+wraps), 3@585/265.4(belt+wraps), 1@645/292.6(belt+wraps+suit bottoms), 0@685/310.7(full gear)
GM: 8@255/115.7,8@275/124.7, 8@295/133.8
GHR: 2×8@#bw#

Well not exactly what I wanted today. I tossed on my old 54 Titan Centurian to see how it felt. The first one with straps down was super hard to get depth, the suit just fought me all the way. I decided to go heavy with straps up which didn’t go well. The suit again was fighting me almost right from the start and was just throwing my hips around, I got near depth then I really don’t know what happened but it was pulled off me. I was told it threw my hips back and i was way out of position but then I remember saying “Nope” or “Take it” and then thinking it felt easy going up…I don’t know what order those things happened in.
The suit will require a ton of weight to get depth without a huge fight, I’d say I’ll need at least 705/319.8 or 715/324.3 to get down comfortably.
On a bright side my left knee felt great and my right was only a little sore today. All my warmups felt great, with the exception of 495/224.5 with just a belt that came up a little crooked.