re: Daily Strength Check-In

First week back in didn't go too crazy just trying not to hurt myself

Bench
95X10
135X8
155X6 (3 sets)

DB Presses 3 sets 35s of 12
Close grip bench 3 sets 95 sets of 12

lat raises/front raises/fly circuit

tricep pull downs

Felt pretty good; it is great to be back in

Got my pull day in Monday, today was push, Saturday is legs (will be jelly over the long weekend)

4 giant sets of 45 second tempo box squats with no full extension, sissy squats, reverse hyper and glute ham raises.

2 giant sets of calves, abs, low back and groin.

The 45 seconds of box squats are murdering my quads. Upside, I'm getting an insane quad burn while resting my low back, which has been a little bothersome.

Conditioning: 12 min AMRAP - 5 cal ski, 5 cal row, 6 cal ski, 6 cal row, 7 cal ski, 7 cal row....

Built up to 90% 1 rep bench then went back down for giant sets

3 giant sets: incline chest supported DB rows, bench press, mountain climbers, 500m row (tried to improve row time every set)

3 rounds of:
1 min single arm DB rows (30 secs per side)
1 min rest
1 min incline bench press
1 min rest
1 min deficit push-ups
1 min rest

Just doing GZLP right now while I get my strength back.

DL: 325 5x3
OHP 115 4x3 1x5
Bent over barbell row: 135 5x5
Seated OHP 45 3x10
Lat Pulldowns: 130 3x10

Monday
OHP 3x5-110/130/145+ (8)
Giant Sets
Incline DB Press 5x10-60
V-Bar Lat Pull Downs 5x10-150
Side KB bends 5x10-75

Tuesday
Squats 3x5-205/240/275+(8)
Giants Sets
Pause Squats 225-5x5
Leg Extension 5x10-135
Leg raises 5x10
Assault Bike 1 minx5

Last two days. Felt good.

Conditioning:
2 rounds for time - KB suitcase DL, KB bent over rows, KB cleans, front rack KB squats, KB push presses, single arm KB swings (all movements were 5 reps per side) + 250m row sprint.

Built up to 75% 1 rep OHP then went up for giant sets.

3 giant sets: Weighted chin-ups, OHP, 12 ab wheel rollouts, 1 minute heavy prowler push/reverse drag

1 widowmaker set for max reps OHP at 65%.

Assistance:
3 rounds of 20 plate front raises, 20 banded face pulls, 1 minute rest

I was going to say what you're already doing with breathing, but if you have that nailed down then I'm not sure. Maybe lighten the weight or cap the number of reps and see if that helps. Might not be the same training effect, but you might not get lightheaded. If you're trying to get a high RPE with higher reps then it might be unavoidable - not sure. Those videos of people passing out at powerlifting meets are nuts though.

Conditioning:
10-8-6-8-10 of pull-ups, dips, DB walking lunges per side

Built up to 90% 1 rep back squat then went back down for giant sets.

3 giant sets: box jumps, back squats, hanging leg raises, burpees

Finisher: Add/drop set of back squats. Added 10 pounds to each set for 5 sets, then went back down 10 pounds each set for 4 sets. 5 reps per set with no rest - only enough to change the weight.

quote:

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For those of you who do squat widowmaker sets, do you get lightheaded in the middle of them? I have to quit after about 12 reps and I'm not sure what to do differently.

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I think the only answer is trying to build work capacity. A recommendation would be to try to add a rep every session until you get to 20.

It never hurts to get tested to see if you're deficient in something, but they get called widowmaker sets because they're effing hard.

I'm currently doing safety squat bar squats where I use a 5 second negative, touch the box and come up to 3/4 to keep constant tension. I shoot for 45 seconds.

My 1 rm is over 400, and 205 for that type of squat makes me feel like I'm going to pass out or have my legs collapse.

Conditioning: 15, 10, 5 reps of KB dimel deadlifts, pull-ups, medium height box jumps

Built up to 1 rep at 75% of trap bar deadlift then went up for giant sets

3 giant sets of: higher box jumps, trap bar deadlift, 00:30 side plank each side, 250m ski sprint

Assistance: 20, 15, 10 reps (not for time) of seated good mornings, banded hamstring curls, barbell rows