Slow Weak and Stupid

[monsoon]

01/08/2024
wide stance low box squat 320 x3 340x3 350x3 135 3x12
rdl 135 5x5

 

[monsoon]

01/10/2024
Bench 150 5x10
DB chest support row 75s 4x10
floor db ext 60 3x10
shrugs
pushdown

 

[monsoon]

01/12/2024
Hatfield squat don’t recall the full progression but finished with 285 3x3 300x3 then 145x10,6,10. The set of 6 is where I felt some sort of hamstring spasm on my right.
the ham thing threw off my pulls and I got nowhere on deadlift.
i did screw around with some Nordic ham curls (didn’t hurt) and a loaded frame carry with the trap bar.

 

[monsoon]

01/13/2024
what I thought was a hamstring may be a groin issue

Bench 225,235,245,255 x2 close grip 185 4x5
barbell rows 135
pull ups
dead stop side raise
ez bar curls and of course pushdowns

 

[monsoon]

01/15/2024
very short on time. I don’t get a holiday.
low/wide box squat 315 3x3

 

[monsoon]

01/17/2024
bench 155 5x10 close grip pin press 205x3,2,4
supported db row 50 3x10 75 4x10. Super wide 30 3x10
quick db curl and push down

 

[monsoon]

01/19/2024
SSB 205 4-6x 10 (more than likely 5 but not 100% sure)
Dead 250x 8-10 315 x1
GhR 3x10

 

[monsoon]

01/20/2024
seated OHP 135x10 150x5 190 3x3
jungle gym rows 4-5 x10
pull ups/ ez bar lying ext
curls/ side db raise/ push down

 

[Yano]

01/20/2024
seated OHP 135x10 150x5 190 3x3
jungle gym rows 4-5 x10
pull ups/ ez bar lying ext
curls/ side db raise/ push down

Nice ohp work ! , I'm just now getting back into it slowly after fucking up my back. Get to working a proper 5 x 5 once a week and see where it takes me

 

[monsoon]

01/22/2024
Monday rush
squat 315 5x3 could have kept going but out of time.
played around with some sumo pulls in between sets and unloading.

 

[monsoon]

01/24/2024
why does it seem that I have less and less time?
Bench 160 5x10 supported db rows 75s 5x10
close grip 185 x4,6,5,5 wide grip rows 40s 4x10

 

[monsoon]

01/26/2024
SSB 215 5x10
bunch of light pulls working on speed and form
Time