Sam - Week of Feb 11

Saturday (the 10th)
Squat 1x5@335
Steelbell clean & squat, clubbell stuff

Was alone, so I'm not sure - first two reps were likely borderline, last three were definitely good. I am really liking the narrow stance - I feel way stronger and more stable in the hole. I think it's an issue in my "normal stance" with the bar moving behind mid-foot. With the narrow stance, I feel like everything is chained up rock solid under the bar. Also, it isn't painful for my outer quads. That's weird as this squat uses a lot of quad. We'll have to see how this goes.

I left off bench as I wanna see what the shoulder MRI says. I can bench, it just feels like the left biceps tendon is about to tear during Every. Single. Rep. That shit hurts! The right one is off and on too - to the point both of them are affecting by ability to get the bar in position for squat. I'll stick with... ugh.... machine chest presses for now as I don't want to turn into a chicken-chested weenie.

Sunday
Reverse Hyper    3x10@240
Above knee rack pulls w/ straps 10@315,10@385, 10@435, 3@485
Double overhand holds                315 for a moment, then 3x10sec@275

Went above the knee as I just wanted to load the upper body a bit and I didn't want to screw up volume squat day on Monday. As I'm writing this (Monday 11am), my low back is a little tight, but more in that "I'm strong!" way, rather than anything negative. :)


Monday
Squat 5x5@295

Hahaha, Matthew and I finished squat and were all "Fuck it, we're done." I literally had a stitch in my side like a fat guy chasing kids that tipped over his garbage cans.
That said, I'm going to 315 for next volume day. Maybe a little more rest in between, I feel pressured by Matthew and/or Emily to hurry up. (Sadly, Emily was absent for this wo due to illness).



Wednesday
DL 1x5@395(4)
Machine chest press 8@150, 5@170, 5@190, 5@210, 8@130
Machine flyes           2x10@something
DB curl                     Ran the rack 40, 35, 30, 25 with sets of 5
Just negative leg ext 2x10 150, 130
Calf raise                  2x10  Slow negative

Stupid tiny, weak hands can't hold onto a barbell for anything! 4th rep on DL started sliding. I got the rep, but that was that.
Machine chest press makes me feel like an old lady, but at least it doesn't hurt ye olde biceps tendon
Introduced MAS and ESP to just negatives today! I had planned on doing leg ext and leg curl but after leg ext was all "Nope, nope, nope-ty-nope-nope."
I think they'll eventually become institutionalized to their awfulness and like them.


Friday
Squat                     1x5@345
OHP                       1x5@175(2)
Negative leg curl   3x10@130, 150, 170

First two were shallow on squat, last three were ok.
Left biceps tendon hurt too bad on OHP.
Surprisingly little soreness after Weds or Fri negatives. WTF? I remember these crippling us.