4/11/12

4/11/12

Squats:
Tom: 410x5x1
These were pretty damn hard, but it was mostly because my body was trying to avoid using my right hamstring. This was the worst form I have had in quite some time. I was battling pain in my right hamstring from rep 2 on. I think I'm going to do a full deload next week and prepare to make my final LP run. I need to let this heal. I'm thinking something like 135x20x3 for squats and probably something similar RDL style. The hammy pull really isn't that bad as evidence by the fact I still got this set.

Tony: 285x2, 275x2
He deadlifted first and did a bunch of high intensity dance stuff for his band. We'll adjust next time.

Zach: 160x5x3
5lbs at a time, baby. Very good compared to when he started.

Press:
Tom: 155x5x3
I have watched a bunch of Ed Coan stuff lately. His lift preparation is really rubbing off on me. Pure unadulterated focus. Shit is beautiful. These were "easy" as far as PRs are concerned. I've really been on a run with this lift for quite some time. It's something good to distract me from my deadlift woes.

Tony: 105x5x3
Really, really easy. Still, a deload is necessary during a comeback.

Zach: 105x5x3
The sets got progressively easier. Sometimes, your body just needs to "learn" how to move a certain weight. Once he got it down, he SMOKED the last set.

Deadlifts:
Tony: 285x5x1
loleasy.

Zach: 275x5x1
Milestone! I'll be putting this video up shortly. Pretty solid form. A little jerking and some rounding, but, hey, I'll take it.

Tom: 275x3x1, Narrow Stance Sumo Pulls
I mostly just messing around here. This doesn't feel strong at all, but I expected that. I felt every single rep in my hamstring. Zero lowerback fatigue, though. That was a nice change from conventional deadlifts. Then again, this was 275. Again, probably going to deload next week.

My plan, which I'm sure all of you will think is just absolutely retarded, is to progress these in the EXACT manner that I progress squats:
1) 3x5, 3x/wk, +10lbs per session, no belt, when I fail roll back 5lbs
2) 3x5, 3x/wk, +5lbs per session, with a belt, when I fail reset 10%, add a light day in the middle of the week (BW back extensions 5x10 or something like that).
3) 3x5, 2x/wk, +5lbs per session, with a belt, when I fail switch to 5x5
4) 5x5, 2x/wk, +5lbs per session, with a belt, when I fail reset 10%, move to 1x/wk
5) 5x5, 1x/wk, +5lbs per session, with a belt, when I fail, switch to triples and keep going

Something like that.

DB Rows:
Tom: 10x5, 30x5, 50x5, 70x5, 90x5
Super easy on my right side, but pretty hard on my left so I stopped here. Plan was 110. I'll do 95 next week and rep out to determine my next jump.

Dips:
Tom: 240x5, 250x5, 260x5, 270x5, 280x5
The jumps are way narrow then what I should be doing. This is too much volume. I got carried away. I won't do that next week. I'll try to use bands or something.

Curls:
Tom: 45x5, 55x5, 65x5, 75x5, 85x5, 95x5
Forgot to rep out the last set. I'll do that with 100lbs next time.

Zach: 45x5, 55x5, 65x5, 75x5, 85x5, 95x2
He got 85x4 last time so progress is progress.