I’m back, baby! After over a month of strict volume work with very little heavy lifting, and zero bench or deadlift work (I did some box squat work), I am very excited to be back and get under some real weight. This training block I am focusing on front squats and sumo, two things I have pretty much completely neglected. Front squats because I lack the shoulder/wrist mobility, and sumo simply because I enjoy conventional pulls. I am also focusing on floor press this block, I’ve found personally that floor press and decline translate pretty well for me to a bigger bench, and I haven’t done real (main movement) floor press work in a while. Let’s get to it:
Max Effort Lower
Went into this day excited to squat heavy, but also knowing my front squat sucks. I was really stiff from work (a few hours of kickball and dodgeball against kids apparently wore me out), so I needed to do a bit of extra mobility and warm up. Still didn’t feel 100% but whatever, I felt good enough.
My warm ups felt pretty good, my lack of mobility in my left wrist puts a lot of strain on it when the weight should be resting on my shoulder, but overall I worked up to 295 for 1 which felt really easy. Thinking I had a top set of 315×3 in the bag, I attempted it, and managed one extremely grindy squat. Guess I found my 1RM for now.
Front Squat: Heavy Triple Heavy Single
315×1 Not happy, not upset with this lift. I’ll beat it in two weeks for sure though.
Front Squat: Work Sets
205×3, 225×3, 265×3 Not ideal, but I’ll take it.
135×10, 185×10, 225x2x10
Stiff Leg Deadlift
Standing Abs – Cable
Max Effort Upper
No body issues, went in today excited to have a bar in my hands again finally, even if it was floor press. Warms ups went really smooth, top set exceeded my expectations so I ended doing 4 reps instead of 3. The rest of the day went smooth, I missed on my last work set, but I chalked it up to doing an AMRAP on my top set. Happy with today.
Floor Press: Heavy Triple
Floor Press: Work Sets
245×5, 280×5, 315×3
Close Grip Bench
DB Floor Press
Biceps (Zottman Curls)
3 sets total, my elbows were bugging me at this point and these felt great. No issues after doing them as well.
Dynamic Effort Lower
This day was my best day in the gym in over a month. Everything was feeling great, body was firing on all cylinders, the weight moved fast. First day doing banded squats in a long time and they felt great. Volume work did a wonderful job for recovery. Doing speed squats banded, I worked up to an AMRAP set at 275 and knocked out 12 reps. Felt great.
Speed Squats vs. Light Bands
200x10x2, 210×5, 240×5, 275×12 (AMRAP)
Front Foot Elevated Reverse Lunges
Abs – Fallouts
Dynamic Effort Upper
Speed Bench vs. Bands
Close Grip Bench vs. Bands
160×5, 185×5, 210×11 (AMRAP)
Reverse Grip Bent Over Rows