Upside down sit ups on my Teeter EP-950 inversion table.
10
Neck Training
Using the Spud Inc neck harness and low pulley attachment.
Feels a bit harder to lift the same weight compared to the Ironmind neck harness, especially on neck extensions. I think it's because the Spud neck harness is pulling more on the top of my head rather than the back.
Neck Extension (Harness)
30 lb: 20
60 lb: 20
105 lb: 8,8
Neck Flexion (Harness)
30 lb: 20
60 lb: 20
105 lb: 10,8
Neck Side Flexion (Harness)
30 lb: 20
50 lb: 20
75 lb: 10,8
Front Squat
Paused, no belt until 370 lb.
45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
370 lb: 1
420 lb: MISSED
Too heavy.
305 lb: 3,3,3
Clean & Press
45 lb: 10
140 lb: 3
190 lb: 1
Overhead Press
230 lb: 1
265 lb: X,X
Felt easy coming out of the rack and felt light in my hands. But once I got it half way up, I couldn't press it up anymore.
I think I've been having some good success with beltless paused squats for warm-up, and occasional for PR attempts. I've also been pausing all of my front squats (including work sets) and I believe they have carried over pretty well to my low bar squat.
Also, the load I'm using for my work sets are feeling tough and grindy, so I want to lower the weight.
So...I'm going start performing beltless paused squats for my work sets starting tomorrow.
The plan is to do sets of 5 for beltless paused squats, and once that gets tough change to sets of 3 reps. Once that gets tough, add a belt, maybe lower the weight, and then go back to sets of 5 again. Once 5's are tough, move onto sets of 3 with a belt.
For my warm ups, I'm going to keep it as is, that is breathing paused squats up to 320 lb, then paused squats up to 460 lb, and finally a low bar squat of 500 lb before moving onto the work sets. I might add in some reverse bands as well to keep my body accustomed to handling heavy weights.
Bench Press
Similar to squats, I'm going to drop the weight and pause my work sets. I want to build some more strength from the bottom, and also give my joints a bit of a break from benching heavy all the time.
Also there's a push/pull powerlifting meet coming up in November, and if I decide to do it, it's probably a good idea to train paused bench presses. Still undecided if I'm going to compete or not.
Deadlift
I need to start deadlifting consistently on Tuesdays and Saturdays.
On Tuesdays, I've been experimenting with speed deadlifts with a band (green), only doing 5 sets of 3 reps at a pretty light weight.
Starting this week, I'm going to change up my warm up so that I'm doing a regular, no-band deadlift, working up to 500 lb with no belt. Then, strip the bar back down to do my work sets of banded speed deadlifts.
For Saturdays, I think I'm going to go back to mat pulls. Maybe warm up with deadlifts off the floor up to 500 lb with no belt, but transferring the bar + plates onto the mats for mat pulls will be a pain in the ass. We'll see how it goes.
CORE
I've been regularly doing dragon flags, ab wheel and L-sit chin ups as part of my warm up. I'm going to start making use of my inversion table (Teeter Hang Ups EP-950) and perform inverted sit ups. I'll do these on the days that I don't do dragon flags/L-sit chins.
These felt very explosive. Any more explosive, then the bar would have leaped off my shoulders and into my chin, and the bar would have beat me by KO.
Previous 3RM was 350 lb, and previous best with 370 lb was 2 reps.
Overhead Press: 250 lb x 2 (2RM)
+5 lb PR. A little bit of lean back is fine (maybe even necessary) for heavy overhead presses, IMO.
Low Bar Squat: 520 lb x 2 (2RM)
+20 lb PR! Missed the second rep last week, but got it today.
~518 lb *was* my 1RM at my last powerlifting meet in June, and now I can do 2 reps with a little more than that weight. Progress is still progressing.
Paused, No-Belt High Bar Squat: 440 lb (1RM)
This felt easy, but a tiny 20 lb more crushed me :/
Vibram FiveFingers KSO Review
I got around to writing a review for the VFF KSO toed minimalist shoes.
TL;DR: They look strange, but are very comfortable. Works well for kicking the heavy bag, OK for low bar squats, not so good for high bar and front squats, and awesome for deadlifts.
