Back to The Drawing Board

[Rynpel]

With the recent aches and pains as well as the inability to straighten either of my arms without pain, I've decided to go back to the drawing board. As it seems I've been doing this a lot lately, since I can't control volume by myself and I have more balls than brains when it comes to training.

I'll be taking a "deload" this week seeing as I've pushed for about the last 24-30 weeks straight. This week will pretty much focus on front squats, heavy deads, and high frequency benches. I've always sucked at front squats, for a 500lbs raw squatter I can't even front squat 225 and this needs to be addressed. Also mobility is going to be key this week as I would like to become proficient at the oly lifts and eventually dabble in that sport also, since the pl community here sucks ass as people. I'll hopefully will be doing a commentary tomorrow considering I will be training at home so if my camera decides it wants to work I will

[Fazc]

A good idea methinks, some chins to balance out our arms would also be useful.

Best of luck.

[Rynpel]

Originally Posted by Fazc

A good idea methinks, some chins to balance out our arms would also be useful.

Best of luck.

Haha yeah, bring the bro out in me. I'm a fat kid, I can't do pull ups without flipping my rack and in can only do like 3

[Rynpel]

Since I was having elbow pain I rolled the out my lats, rhomboids, AC Joint, and both proximal and distal insertions of the bicep and triceps, I then proceeded to bench and front squat.

Body Weight: 248.5lbs
AM
Bench
Bar x 5
95x5
135x5
155x5
185x4x2
215x3x2
225x3x5

You Tube

You Tube

[Rynpel]

AM
Front Squats
95x5x2
135x5x2
155x5x3
185x5x2 (PR, Last Time I front squatted I dumped this)

You Tube

You Tube

[Rynpel]

PM
Bench
155x6
185x6x2
205x6x4

2/18/2013 PM Bench. - YouTube

2/18/2013 PM Bench. - YouTube

[Paradox]

You raw squat 500 now?

The front squats are definitely going to help. A little body building type work might not be bad either.

[Rynpel]

Originally Posted by Paradox

You raw squat 500 now?

The front squats are definitely going to help. A little body building type work might not be bad either.

Yup, 405x2x6 is pretty much common place for me right now which carries over to ~a 500lbs squat.

Leading into this meet I'll pretty much be running sheiko 29, with 2 front squat sessions/week and accessory work after the first "session" / exercise. Considering I've neglected so many body parts that I'm honestly surprised that I haven't had an actual injury.

[BendtheBar]

Originally Posted by Rynpel

Yup, 405x2x6 is pretty much common place for me right now which carries over to ~a 500lbs squat.

When I am at 405x5 I was at a 500 squat.

Front squats look good. just watch your foot positioning. One seems out more than the other, and might have been causing some slight lean.

[Rynpel]

Originally Posted by BendtheBar

When I am at 405x5 I was at a 500 squat.

Front squats look good. just watch your foot positioning. One seems out more than the other, and might have been causing some slight lean.

I noticed that I think it's cause that foot is so ducked out, but I also don't have full ligamenture in that knee eithier so it could be eithier or. I'm starting to wonder if I back squat like this