Another exercise where this years back off set was last years top set for 6-8, a tidy AF backoff set of 11 here 🥴
Slowly moving down the stack on laterals, 27.5 "units" feel like it wants to rip your arms right off. Cleanest set of 6 I've gotten with it. Been touching this heavier weight for 4-5 reppers every few sessions to in turn progress 25 "units" from 7 to 10+ clean reps. I'm sure there's a fancy term for it, but it's a technique i took from @trainedbyjp which I'll definitely be trying out on bigger movements as well for progression 👍
10 weeks into pushing, classic case of my heart's desire to train hard telling a deload phase to go fuck itself 🤣. As long as weight is still progressing, I'll continue to feed my face and push on
11/11/19 @ 194 lbs
DELT 2, LATS, BICEP
A1. SEATED DB PRESS
B1. CUFF LATERAL RAISES
27.5x6+p, 20x14+p, 15x18+p drop 9x10-12
Y Raise/lateral / partials @ 9, 7.5
C1. LAT MACHINE ROW
160X9P, 130x9 drop 90x5
2 sets, 6-10
D1. SINGLE ARM NAUTILUS PULLDOWN
2 sets, 6-10
Cable row 35, Nautilus 2pps, Pullover 2.5plate
E1. DB PREACHER
2 sets, 6-12
W3D3 - Still have no power at home so really just wanted to go somewhere with lights and noise. Getting really tired of sitting quietly in the dark with no food... Deficits gave way to other stuff because sumo deficits really do suck. Turns out my hips hate them. They were fun once but sucked the last two weeks. I'll use another variation through the program while I'm still in sumo mode.
Swapped in some box-sitting deads to work my hips a little and focus on the first motion of pulling the slack out and sitting back. Probably effective but they are not fun. Hips also hated them... Did a few banded sets to finish the workout. 342 in plates, 100-ish in tension at the top.
Had an impromptu day 2 yesterday at in shape and banged out the bro-est workout I could. Benched 225x3x3 with no preworkout, no wraps or elbow sleeves, no compression and sandals. At least I now I can easily bench that in the rawest of raw settings!
Deficit sumo 363x1, 342x5x1
Seated deads 125 x lots
Based deads 342+100 x3x1
2 3429 October, 2019
When its going to snow for 4 days straight, you make bread! #carbacide#cultivatingmass . The recipe: https://cooking.nytimes.com/recipes/11376-no-knead-bread
Earlier this week I got an IG notification from a workout post from Oct 2017. Grinding through a hex bar deadlift, barely any weight on the bar with hardly enough mobility to actually flatten out my back in a proper stance.
Flash forward two years to yesterday’s workout with @mfordtraining - progression to a barbell with a much deeper hinge and greater range of motion, putting up three bills five times with enough left in the tank to make dumb Joe Dirt references.
Before I met Max my training MO was lift, overdo it for three weeks, hurt myself, take three months to recover - repeat. I’ve been working with him for nearly five injury-free years. In that time both him and I have gotten so much better. There’s a purpose in everything we do and we keep learning, changing it up and progressing. Now, if I could just stop doing that Portillos crime I might eventually look like it. 🌭🍟 #cultivatingmass#largeandinchargeandlookinforchickies#manthighszn#croptopbois
7 5825 October, 2019
W2D4 - first time low bar since OSI meet. Felt ok but not amazing. Sumo just keeps getting better and better!
Supposed to be 320 for triples but forgot about the collars for the first set so accidentally got a little rep PR doing 330x3. But it made 320x3 feel really good!
Paused sumo triples at 253 and 275. Positioning feels and looks completely different (in a great way) compared to a month ago. Really getting excited about deadlifting 3x/week again and improving my setup and fundamentals so much. Going to pay off soon.
275 power clean. Prob a PR, might delete later. #cultivatingmass woke up at 206lb today.
4 5123 October, 2019
W2D3 - deficit sumo over and over.
Worked from 2 3/4" down to about 3/4"to maintain some deficit but save my hips a little. 8 doubles at 330 and one heavy single at 419.
Heavy single moved really well. Getting more and more comfortable with sumo but still see so much I can improve on.
1 3823 October, 2019
Definitely a team pineapple crew. Especially when we pickle the pineapple to give it a nice complexity of flavor for this vegan pie, known as The Rabbit! $25 every Tuesday with a salad and phenomenal dessert from either @mindfulbaking
Thanks to @annatee_rd for this amazing pic!
W1D2 - determined to one day have a bench that improves. Staying lighter early in the offseason and making sure to get them accessories and warmups in to reinforce the foundation. I feel like this is the block where some big breakthroughs are going to come.
Bench to 209 for a few sets of 4 and an AMRAP for 7.
Did some barbell rows then some landmines. Really want to add some strength and bulk to my upper back a bit. So many benefits of a strong upper back in all three lifts so big point of emphasis right now.
Actually did heavy incline dumbbell presses for the first time in like a year too! Worked up to the 90s for a solid set of 6.
Bench 209x4, x4, x7
Barbell rows 185x10, x8
Landmine rows +135x10, x8
Incline DB press 65x12, 80x8, 90x6
Lots of shoulder rehab stuff before
Abductor & adductor stuff (plus hot tub) at in shape after
Officially the best vegan snozzage yet IMHO (still to try the Beyond Sausage at @lordofthefries1 tho). They could maaaaybe do with a scooch more seasoning but they are pretty forking tops. Det. Boyle would be so proud of the mouthfeel with this one 🌭👨🏻💼 Find @thealtmeatco at @colessupermarkets (not an ad, just being helpful yo)