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Re: Probably sub-optimal
Posted: Thu Jul 07, 2022 10:23 am
by 5hout
S: 1x5x135, ascending doubles to 405, 3x5x235 (belt and sleeves). I think this is my 1st 405 double since Feb, felt good. Probably closer to 9 than 8 tho.
Re: Probably sub-optimal
Posted: Mon Jul 11, 2022 1:04 pm
by 5hout
OHP:1x5x135
D: Worked up to 1x275. Consistent weird pain in upper back, left side, when I conv deadlift. Did some light sumo stuff, no pain.
B: 3x5x135 long pause flat back
Re: Probably sub-optimal
Posted: Tue Jul 12, 2022 11:12 am
by 5hout
OHP: 1x5x135
S: warm up and then 2x2x405
Re: Probably sub-optimal
Posted: Wed Jul 13, 2022 10:28 am
by 5hout
B: Some stuff, nothing useful. Benching in a deficit sucks balls.
3x10x40 ez bar curl
Re: Probably sub-optimal
Posted: Thu Jul 14, 2022 5:28 pm
by 5hout
S: Warmup, Belt/no sleeves or wraps 415, wraps 450, wraps 485. Holy bicep pain last few. Going to have to get more disciplined about the wrists.
Re: Probably sub-optimal
Posted: Fri Jul 15, 2022 10:38 am
by 5hout
Did some pause benching at light weight, bicep pain pretty bad so I shot the bow instead.
Re: Probably sub-optimal
Posted: Sat Jul 16, 2022 4:32 pm
by 5hout
S: Warmup, 405 raw w/ belt, 465 belt wraps (sank it, but also paused at depth to check very fatigue inducing). 510 hit depth but bad form in hole and tipped forward so set down on safeties.
Re: Probably sub-optimal
Posted: Mon Jul 18, 2022 10:28 am
by 5hout
B: Benched until bicep pain, then did some stretching and anchored my squat rack so it can't tip forward (has not happened, but now would require pulling a wall down).
Re: Probably sub-optimal
Posted: Tue Jul 19, 2022 10:56 am
by Renascent
5hout wrote: ↑Mon Jul 18, 2022 10:28 am
B: Benched until bicep pain, then did some stretching and anchored my squat rack so it can't tip forward (has not happened, but now would require pulling a wall down).
Do you do any accessory work for the upper back?
Re: Probably sub-optimal
Posted: Tue Jul 19, 2022 12:21 pm
by 5hout
Renascent wrote: ↑Tue Jul 19, 2022 10:56 am
5hout wrote: ↑Mon Jul 18, 2022 10:28 am
B: Benched until bicep pain, then did some stretching and anchored my squat rack so it can't tip forward (has not happened, but now would require pulling a wall down).
Do you do any accessory work for the upper back?
Lat pulldowns, when I remember. I'm thinking I desperately need some b/c both my squat and my bench are having issues from lack of upper back strength/size. I haven't been heavy squatting regularly in a while, and now that I am I realized I was using my arms for too much stability so I'm also hopeful that (having fixed that by remembering to not squat like an idiot) the proximate cause of bicep pain will be resolve. Still need bigger/better back though. Fav back routine?
Re: Probably sub-optimal
Posted: Tue Jul 19, 2022 12:40 pm
by 5hout
S: Work fucked, 3x5x135 in sandals. had 5 minutes door to door to lift.
Re: Probably sub-optimal
Posted: Tue Jul 19, 2022 12:43 pm
by Renascent
5hout wrote: ↑Tue Jul 19, 2022 12:21 pm
Renascent wrote: ↑Tue Jul 19, 2022 10:56 am
5hout wrote: ↑Mon Jul 18, 2022 10:28 am
B: Benched until bicep pain, then did some stretching and anchored my squat rack so it can't tip forward (has not happened, but now would require pulling a wall down).
Do you do any accessory work for the upper back?
Lat pulldowns, when I remember. I'm thinking I desperately need some b/c both my squat and my bench are having issues from lack of upper back strength/size. I haven't been heavy squatting regularly in a while, and now that I am I realized I was using my arms for too much stability so I'm also hopeful that (having fixed that by remembering to not squat like an idiot) the proximate cause of bicep pain will be resolve. Still need bigger/better back though. Fav back routine?
I do a back routine, usually following bench press, which mostly consists of row and pulldown variations.
My bench started to feel a lot more stable (and might've offloaded some unwanted anterior tissue stress) with straight-arm pulldowns and assorted rhomboid work.
Re: Probably sub-optimal
Posted: Tue Jul 19, 2022 4:21 pm
by DanCR
5hout wrote: ↑Tue Jul 19, 2022 12:21 pm
Renascent wrote: ↑Tue Jul 19, 2022 10:56 am
5hout wrote: ↑Mon Jul 18, 2022 10:28 am
B: Benched until bicep pain, then did some stretching and anchored my squat rack so it can't tip forward (has not happened, but now would require pulling a wall down).
Do you do any accessory work for the upper back?
Lat pulldowns, when I remember. I'm thinking I desperately need some b/c both my squat and my bench are having issues from lack of upper back strength/size. I haven't been heavy squatting regularly in a while, and now that I am I realized I was using my arms for too much stability so I'm also hopeful that (having fixed that by remembering to not squat like an idiot) the proximate cause of bicep pain will be resolve. Still need bigger/better back though. Fav back routine?
Of course impossible to prove, but I believe completely that bodybuilder style barbell rows did more for my bench than any other movement. Been thinking of bringing them back myself now that I no longer DL off the floor. If you treat them as a main movement (which I did for a long time), starting with a simple 3x5 NLP, I promise you they will pay dividends.
Re: Probably sub-optimal
Posted: Tue Jul 19, 2022 5:32 pm
by 5hout
DCR wrote: ↑Tue Jul 19, 2022 4:21 pm
Do you do any accessory work for the upper back?
Of course impossible to prove, but I believe completely that bodybuilder style barbell rows did more for my bench than any other movement. Been thinking of bringing them back myself now that I no longer DL off the floor. If you treat them as a main movement (which I did for a long time), starting with a simple 3x5 NLP, I promise you they will pay dividends.
Thanks both. I'll have to add those in and get more diligent on the pull downs.
Re: Probably sub-optimal
Posted: Thu Jul 21, 2022 11:24 am
by 5hout
S: Some knee wrap stuff/heavy walkouts/messing around. Generally good, no arm/bicep pain at all during squats. Felt less stable, but sure that practice + rows n stuff will help. Fucking slammed with work.
Re: Probably sub-optimal
Posted: Mon Jul 25, 2022 10:39 am
by 5hout
3x5x135 bench, 3 sets lat pulldown, 3 set chest supported row. Didn't feel much on the rows, but now my upper back feels worked over so calling it a win.
Re: Probably sub-optimal
Posted: Wed Jul 27, 2022 10:42 am
by 5hout
B: 3x5x135 feet up, 3 sets lat pulldowns, 3x10x95 rows.
Re: Probably sub-optimal
Posted: Thu Jul 28, 2022 11:38 am
by 5hout
S: Warmed up, some stuff at 315. Short on time. Fucking work.
Re: Probably sub-optimal
Posted: Fri Jul 29, 2022 12:49 pm
by 5hout
B: 1x5x135, 1x5x165, 2x5x155
Lat pulldowns, 3x10
Rows 1x10x95, 2x10x100
Re: Probably sub-optimal
Posted: Mon Aug 01, 2022 10:21 am
by 5hout
B: 1x5x135, 3x5x155 CG
3 let pulldown, 3 ez bar curl sets.