KGM runs 29-30-31

[kgm]

February27

Sheiko #29 WK4 DY1

~Great day until those evil high(er) rep paused squats. As light as the weight is 3 seconds pause in the hole is pure evil.

Warm Up
1arm KB swings x5/5
BW squat x10
KB spin x10/10
#3 Band face pull x12
Shoulder rotations
1arm KB swings x5/5
KB goblet squat x10
KB spin x10/10
#3 Band face pull x12
Shoulder rotations

Low back was a bit tight so I added in some light KB swings to loosen it up. Hit up some stretching in squat position to start my BW squats. The shoulder rotations were just a variety of mobility moves.

Squat
182x5
218x4
255x3 x2
290x3 x6 Belt

I lowered the pins so I wouldn't hit on the deepest reps and I think it allowed me to hit deeper since my mind wasn't hung up. The felt good although the 5th set (which should have been the last) the second rep was horrible, lost the groove. So I added an extra set to give me a chance to nail it which I felt I did. I could feel fatigue here-the 290 shouldn't have felt as heavy.

Bench Press TnG
160x5 x2
190x5
218x4 x5

Groove was hard to get into today but it happened and the work sets went well.

Dumbbell Row
65x10/10 x5

Dips
228x8
243x8
253x8 x3

Did these superset together. Really working the proper feel on the rows. All rows in general. In the past when I have done rows I almost always did them with momentum and I want to see what strict will do for me. Dips were stronger then I expected. Weight is BW+plates hung around neck.

Paused Squat
145x5 x2
182x4 x2
218x3 x3

As said above the higher reps suck for pausing. I used to do these in part to help my depth but that is pretty solid w/o them so I am hoping they at least are helping me build power out of the hole and/or helping with glute activation.

Good Morning (arched)
185x5 x5

Since the paused squatting took forever I pushed through these fast and they suffered some for it. Last set was crisp and tight.

~When I do #29 again I am going to change this paused squatting day a bit. Knee is a bit banged up and I NEED to get my weight back down.

[starter20]

allright!

[kgm]

February29

Sheiko #29 WK4 DY2

~Hit up some heavy doubles on the bench again today and pulled from the floor.

Warm Up
the usual.

I'm going to stop logging my warm ups. They tend to be variations of the usual.

Bench Press TnG
145x5 x2
175x4
205x3 x2
232x3 x2
247x2 x3

Heavy but not overly so. I could probably do a triple but would be tapped after that.

Dead Lift
225x3
270x3
315x3 x2
360x3 x2 MG
383x2 x2 MG Belt
360x2 x3 MG

I could really tell my abs are the weak point here. Speed was good through 315 and the 360 doubles. The heavy stuff I wasn't sitting/pulling back enough so I need to work on that.

Bench Press TnG
145x5
175x5
203x5 x4

Felt amazingly strong here. I let myself down by not rounding the weight up to 205 which is a lot easier to load.

Shrug
395x5 x5 Straps

I warmed up with 315 doh and held the bar for a 20 second static hold.

~Benching TnG feels like it is progressing strong and hitting my weak point, the triceps. When I look at #30 I will make sure I have plenty of chest assistance, but iirc it is a lot of the main lifts. I will also make sure I am killing my abs 2x a week to address my dead lift, which in turn will help my squat. I am looking forward to the bench pyramid on Friday.

[kgm]

March02

Sheiko #29 WK4 DY3

~Great day and pulled a muscle in my right leg, again. Squats were feeling awesome so I went for an extra set and got 6 reps with 290. Bench was feeling great also but lost the groove on my second double otherwise I would have went for a triple.

Squat
182x5
218x4
255x3 x2
290x3 x6 Belt
290x6 Belt PR

Felt strong so I went for it on an extra set. Last rep I pulled my right groin area again. I knew something was gonna happen if I got greedy...and a PR happened I should be fine Monday.

Bench Press TnG
145x6
175x5
205x4 x2
232x3 x2
247x2 x2
232x3 x2
205x4
175x6
145x12

The first heavy double felt great and I was going to go for a triple on the second set but lost the groove on the second rep and burnt out fighting it back so I didn't go for the PR. Down sets were great and fast. I hit the last 3 sets as fast as I changed the plates. A couple grinders here but last set I went amap staying away from failure.

Dumbbell Fly
30x10 x5

Not really feeling these today.

Dips
246x8 x4
246x7

I worked up to 253 Monday so I figured I could get 246 across. Almost. The last rep, that 7th, was a very tough one.

Good Morning (seated)
145x5 x5

I could feel the pull in my right w/e setting up so it might have been a bad day to add weight, up from 135 LT. The first set was horrid and I probably would do much better with lighter warm up set.

~Planing to start #30 on Monday. Since back is feeling beat up I will just be doing an ab day. I might throw in some push ups or bw dips but mostly it will be abs both because it is a weakness and I was supposed to do them today but didn't because of the muscle pull. Ab wheel maybe some hanging knee or leg raises and some BW crunch circuits. I feel I might be getting on top of this fatigue, I just need to keep it smart and not pull something and set myself back. I really do not need to give myself something to work around. I am hoping to do a meet on May 12 so am hoping to keep healthy, lose weight and keep my training schedule.

[kgm]

I started into #30 but have decided to stop squatting for a few weeks so my leg/groin/pull will heal up completely. If I keep on like I have been going I am afraid I will eventually lose luck and hurt myself a bit more seriously. So since I am mot able to keep on with the original plan I will stop logging here, but will give updates and hope to do the 29-30-31 run at some point in the near future. When I do I will log again here in some fashion.

In case anyone is interested in the no squat plan;
will run #30 bench and dead lift as per the plan.
squats will be replaced with the following;
Standing arched GM
Seated GM
Rvr Hyper
Ab work
with some banded hip work, banded knee extensions and calf work as assistance.
When I get back into squatting I will do a light week (wk2 of #32) then one week of w/e I am on with my previous squat training max. Hopefully everything will go well and I can start back with my current training max after that.
I am also going to so extra stretching, ball/pipe, yoga, and active mobility during this time.