WSB: watch my Weights Skyrocket, Bitches!

[Cynical Simian]

Had your elbows given you trouble prior to this run of WSB?

 

[Guinness5.0]

Nope. Never focused on singles before, so I'm thinnking my joints weren't ready for it. I imagine that as long as I let myself heal, I'll end up with stronger elbows.

And to clarify: it's not like I walk around in agony, it's just that during workouts and for an hour or so after they're pretty tender, and getting a bit worse each time. I'm thinking that a period of higher reps will take care of it, so for this week I'm gonna switch to reps for pressing, test the waters and try to keep the heavy rows, and keep on as planned with my lower body stuff. Next meso will be rep work all around (probably only 2-3 weeks) and I'll do a better job of rotating my pressing choices - I did three straight weeks of heavy bench singles, then two weeks of rack lockouts. That's asking a lot of my joints and I'm probably lucky I didn't have any shoulder pain.

 

[Guinness5.0]

MESOCYCLE 1
Week 4 of 4
WEDNESDAY -- ME Bench

Np ME movement today in the hope of saving my elbows.

Standing OHP
warmed up and worked up to 185x5x2

-Tougher than it should have been

DB Flat Bench
warmups
125'sx5x2 (PR), x4; 120'sx4x2
-Felt real strong on set one, then not so much on set two, then failed on set three. I'm pretty surprised about not getting all my reps upon dropping to the 120's. Also, for whatever reason I've always been stronger on incline DB press than on flat DB press. Whatever.

BB Rows
warmups, 255x8x3(PR)

-Absolutely brutal. Forgot my straps again, so I'm not sure how much I was grip limited and how much I was lat/bi limited (they both wanted to quit though ). The last couple reps on the last two sets were rest-paused by a fair amount.

Oly Squat
135x10, 225x5, 315x5; singles with 365, 405, and 455

-OK, this is admittedly odd but I ddi these because while I was doing rows the racks on either side of me were being used for "squats". It was bad. I thought that maybe if I set a good example by squatting heavy properly, someone would get the message. Yes I realize that that's a bit egotistical, but hell, I love squatting and felt up to it, so what the hell. 455 keeps getting lighter and lighter, even today after my erectors wre fried from the rows.

I'm thinkng that Friday will be the last day of this meso - Sunday's DE work will be cut in favor of healing time. Then I think I'm gonna do the 20-rep breathing squat program (where you basically use your 10rm weight and do 20 reps, taking as much time as needed to rest-pause between reps). Sounds like masochistic fun and the notion of putting 365 on the bar - which was my 5rm a few short months ago - and banging out a set of twenty reps makes me giddy. I'm not exactly sure how I'll set it up or how long I'll run it.

 

[Phaded]

videos please

 

[blut wump]

Nice max-effort upper-body work.

Good luck with your healing phase.

 

[silver_shadow]

OK, this is admittedly odd but I ddi these because while I was doing rows the racks on either side of me were being used for "squats". It was bad. I thought that maybe if I set a good example by squatting heavy properly, someone would get the message. Yes I realize that that's a bit egotistical, but hell, I love squatting and felt up to it, so what the hell. 455 keeps getting lighter and lighter, even today after my erectors wre fried from the rows.

well, i suppose that's what they call squat snobbery....

 

[Guinness5.0]

MESOCYCLE 1
Week 4 of 4
FRIDAY -- DE Squat/DL

<sniffle> Last day of WSB for a bit...but went out with a bang

DE Box Squat
warmups, 8 dobles @ 295

-Felt good. I'm not sure if I coulda gone much heavier or not. I can't wait to get my home gym and take vids of stuff like this so I don't have to guess at bar speed.

Conventional Deadlift
warmups
Triples: 315, 365, 405
Singles: 455, (drumroll please....) 500, BITCHES!!!!!

-Oh hell yeah! Been wanting this for a while now. Not the prettiest rep ever - got stuck around my shins but I said to myself that it HAD to go up. I yelled and got it. I stood there with it at lockout, looking at myself holding the bending bar w/ 5 wheels and a dinker on each end and thought "This is what it's all about!" Then I put it down and started dreaming about 545

So I'm gonna take a little break from the heavy stuff. Like I've said already I'm gonna do a meso emphasizing 20-rep squats - for now I'm thinking a deload week, then a two-week cycle with a 20-repper M/F working up to 365 for the final workout. Not sure about the ancillary stuff but it'll be in the 5+ range (though I'm thinking I'll do some DE stuff thta'll stay low rep). I imagine I'll jump back on WSB after, but I may phathom the Smolov. Not sure - that may be the adrenaline from the DL PR talking in place of my normal sensibilty

 

[Jim Ouini]

Congrats you bastard you beat me to it!

I know it's been bugging you for awhile and you finally got it. Must be very satisfying and you totally deserved to look around and nod. Sweet!

 

[anotherbutters]

Awesome, awesome progress G5. Your body doesn't seem to realise you've stopped the gear. Congrats!

 

[blut wump]

A well-earned single. There are few feelings better in the gym than a getting a PR that either you weren't expecting or that you've been chasing for a while. Congrats.

Progress all around for the four of us this week but you've definitely taken the flagship role these past months. Good luck with your rehab and general revitalizing mesocycle.