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2/15
Floor Press (pinky on rings)
225x5
275x5
315x1
275x7
BB Curls/Pressdowns
90x10/110x15
90x10/110x15
90x10/110x15
Side Laterals/Pullaparts/Dual External Rotations (mini)
35x15/15/15
35x15/15/15
Solid raw sessions with easy assistance work. My back is still not feeling great, but it's improving with some capsaicin, NSAIDs, and MFR.
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2/17
Cambered Low Box Squats
335x3x5
Called it after the squats. Tried to throw in some basic BW assistance work, but the spine did not feel fine.
I've been doing extra mobility work on the area and didn't realize how immobile I am compared to my flexibility. I finally bought another baseball to use on my glutes and there's some funky adhesions in there that are very tender, especially in the right glute.
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Not to surprising you've been hitting it consistently, both sumo and squat. That takes a toll. I like that you listened to your body and called it. Take the time to recover and stay focused on the end goal at the meet.
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2/19
Incline CG
185x8
205x6x2
Meadows' Rows
90x15
115x15
135x12
135x12-drop-90x12
Flat DB Press
80x12
90x8x2
Rolling Triceps Ex/Side Laterals/Triceps Fallouts
35x12/35x12/BWx10
35x7/35x12/BWx9
Standing Facepulls
80x15
90x15x3
A couple of major updates from the weekend. First, I've adjusted my training schedule to have one more wave of 2:1 followed by a wave of 3:1 prior to meet week and then the final week being active rest and mobility work. Next is a gear change. I pulled the trigger on a new pair of briefs: Metal Jack size 44. It'll be a tight fit under my sit, but I'll be able to get it with enough weight.
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2/20
Sumo
Worked up to 540x5
570x1
Snatch-Grip Deads
335x5x4
DB Side Bends
70x10x4
BW Hypers
50 reps
On paper, this session looks really good, but I wasn't able to really dig in once again and I'm one session away from pulling in only my suit. The main thing that the extra gear is preventing me from doing is to really push out on the side of my foot and generating maximum force to the bar. I'm not frustrated as my hips have loosened up and I was able to put in a solid sumo session, but it's a nuisance that I'm struggling so much with my gear.
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2/23
Bench
Worked up to 495x2 (3-board)
455x1 (2-board)
455x1 (1-board)
425 touch; lost about halfway up
Pullups
BWx7x4
WY/Side Laterals
20x6/35x15
20x6/35x15
Pullapart Series
First time that I have attempted to touch in several months and, although I didn't get it, looking at the video, I did really well on the descent, but lost my legs and got stuck about halfway up. The 455 to a 1-board was slightly muscled up and I can tell from both videos that I am too focused on pushing the weight away instead of driving myself into the bench.
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2/24
Squat
Worked up to 616x1 (opener; reverse-band)
Ab Wheel
BWx10x5
This session did not start off well. Two girls that are competing with us in April went before us. As I was showing one of them her knee travel, my knee partially dislocated. This is the third time that this has happened in a year with each time more painful than the previous one. I walked around for about 20 minutes and then popped it back into alignment. I took my time and very tentatively added weight (I wore a sleeve the entire time) before adding my briefs and suit. I worked up to where I wanted to get and then called it after I hit my opener. The knee is tender and pretty sore today, but there's not a huge limp. The meet is still on, but I won't be demonstrating a valgus force anymore.
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2/26
Flat DB Press
90x8x4
Meadows Rows
115x12
135x10
135x10-drop-90x10
HS Rows (pronated)/Pullaparts (pronated and supinated)
135x10/10/10
135x10/10/10
Facepulls/Dual Band Ex Rotation (mini)
100x15/15
100x15/15
100x15/15
Tate Press/BB Curl
35x15/95x8
40x10/95x8
40x10/95x8
This was simply about getting some blood flowing and focusing more on the smaller muscles. It was a lot of volume, but most of it is very low on demand (outside of the drop set) and nothing was to failure.
2/27
Speed Pulls
345x2x10
GM
225x8x4
Standing Cable Crunches/DB Side Bends
110x15/80x10
110x15/80x10
110x15/80x10
I took some extra caffeine before this session and was humming right along the entire time. I only have a few more sessions of non-speed pulling and I already have opener established: 545. This is a very conservative number for me to total and because I don't know how I will feel by this time.
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3/1Bench
Worked up to 495x1 (3-board)
455x1 (2-board)
425x1 (1-board)
Band Pullapart Series (mini)
3 sets of 10
Today sucked. Flat out fucking sucked. I couldn't get tight enough at any point and felt like my back was flat on the bench. I was able to complete my reps, but with about 1/3 of the speed as last week. Physically, I feel fine, but I guess the CNS stayed on the couch on this day and next week will be a full deload. Not just a raw week, but a complete deload. After that, I will have three training weeks left and most of them will be openers and second attempts.
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Out of curiosity have you determined what is the lightest amount of weight you can touch with in your shirt? Have you been tweaking it at all?
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