The Program

[hawkeye]

Love and hate deficits Deads....making some progress!

 

[Excessiveone]

Yeah the toque factor is coming back even though I'm fat right now, starting to feel it again. I used my thumb straps for last pull set. I'm going to focus a week or two more on the deficits then pull off the floor. Aiming for mid 5 hook grip DL will post a video.
Heading down to do Kardio right now.

 

[Excessiveone]

Bench ME
Bar-20,20
95-8
135-5
195-3
245-3
285-1
310-1
OverKill 1bd
345-3
365-3,3
405-1,1,1

DB Flats
85's-10,10,10,10,10

Pendlay Rows
155,10,10,10,10

Rolling DB Ext.
35's 12+r

This training routine is working great for me right now couldn't be more pleased. Not feeling burnt out even after all my Barbell work. Normally feel toasted after a comparable session on other programs, maybe I was pushing to close to failure on other programs? With the lower rep work for the three big lifts is the key.?
Went heavier today 405 but feel fine after the training session.
Hawk do you think I should change it up now or?
Shoulder is doing ok not great but what can I expect with it having an injury. Its not hanging at my side still feels strong I can lift it overhead with some pain, I wish I could OH press again.

 

[hawkeye]

Look at you! Attaboy. Getting strong, big man. Keep at it!!!

 

[Ramrod]

Workouts look strong. Keep them coming. I can't see the videos now but will watch them ASAP. Keep it up.

 

[Excessiveone]

Thanks fellas.

This site has been a blessing, members are top notch know their stuff in lifting realm. Very thankful for insight not just given but other that's available here, logs, posts, all have helped me make the continued progress.

 

[Excessiveone]

Squats DE
Bar-10
115-3
155-3
215-3
225-3,3,3,3,3,3,3,3 all very fast

Front Squats
135-5
155-5,5,5,5,20 *below

GHR Red Band
10,10,10

Incline Situps
10,10,10

*Because I can't use the straps like BI suggested(hurts shoulder) and wrists can't contort to do the oly grip, stuck with cross arm style which limits the weight I can use. Did these explosive for sets of 5 then explosive rep out for the set of 20, last set pushed me a bit. Lower back is bloated, thinking all this will lead to a huge PR in Deads. Going to switch up the ME movements for a few weeks CGB for bench ME and Pulls for ME Squats.

 

[Excessiveone]

1/13 Did cardio late
1/14 30 mins Cardio interval fartlek style
Today 28mins Cardio same

Hips are very sore still so are my knee's. Going to skip ME Main lifts this week, focus to assistance portion/ reduced percentages instead of deloading completely. Think this week will switch focus on speed work to CGB & not sure if I'm going to squat if I do Fronts will be on deck.

 

[Ramrod]

I'm the same way on the Front squats. Oly style is painful.. I just did this yesterday with arms crossed as well..

 

[Excessiveone]

Ram: For me going to have to keep working on wrist flexibility bc I don't see being able to front squat as much weight with the cross arm method especially since it aggravates the shoulder. Will use the oly method for warmups till the wrists gain some kind of flexibility rather than being damn near a solid joint. lol

Bench DE
CGB
Bar-15,15
95-10
135-3
155-3,3,3,3,3,3,3
175-3 explosive

CGB Hypertrophy set
195-20 Where did this come from? shocked me, bar was explosive on this set too.

Lat Pulls
2s 12r

Rolling DB Ext
35's-12,12

Push Downs
Inner- 1s
Outer-2s

This is going to be my deloading phase so weights will be lower on some stuff. I skipped any db work for chest saving that for ME day. I think my CGB is getting very close to my competition grip Bench unreal(signs of how messed up my shoulders are). Knee's are still very sore so I think squatting is out for tomorrow not sure what I can do for legs No leg press to substitute in for this problem.
Decent day, looking forward to the next cycle getting underway already.

 

[Excessiveone]

Pulls DE
175-2,2,2
225-2
275-2,2,2,2,2,2,2,2,2

Deficit 4-5"
300-2
350-2,2
405-2,2,2

Hammer Curls
4s

Just put the work in today, not feeling 100%.

 

[Excessiveone]

Bench DE Avg. Bands
Bar-15,15
95-10
Bands-8r / 155-160 total weight @ top
95+Bds-3
135+Bds-3 a bit slower than desired
115+Bds-CG-3,3,3 Neutral-3,3,3 wide-3,3,3

CGB
225-5,5,5,5

Rev Band Bench
275-8,8,8

BOR's
195-15,15,15

Push downs high reps FLOOD
1s-inner
1s-outer

Tricep/Lower head is filling out nicely should lead to good things. Tri's just fell off a cliff when I started rev band work. Still battling the flu so stamina is affected.
Good day overall.