07/21 Shanker 5 Sets Method Lower 2

Lethargic as hell today...knew from the moment I woke up. Walked into the Z and promptly felt like taking a nap. Nuts.

Deadlift
135x10
225x10
275x8
315x5
365x4
405x3
425xF

back was feeling tight, no point in pushing it. Gave 425 half assed shot.

Pause Squats
45x10
95x10
135 x5
185x5
225x5
245x4

275x3
275x3
275x3
275x3
275x3

So on squat day squatting goes to crap and DL are fine, on DL day DL goes to crap and squats are fine. Go figure. Also played around with super wide grip, thumbs half an inch outside the markings. Much less pressure on elbows and dont have any problem staying tight, so I think this is the way to go from now on.

Core stuff.

Peanut butter cup talley: +4 (17 total).
Hooah.

Final Thoughts:
So this marks the end of my lower body workouts for this cycle. Upper body is lagging behind by 1 week or so but the main feature of this cycle was going beltless, which is only relevant for lower body anyway so here are a few thoughts.

1) Overall, cycle was a success. Definitely added some (more) core strength and bulk and sorted out a few nagging form issues. I will be stronger with a belt thanks to this cycle, which was the main goal.

2) As far as body composition goes, I entered at roughly 176 and 10-12% body fat and I'm ending at roughly 178ish with 9-10% body fat. This leaves me right on track to keep myself in 181 for the October meet for sure, then we'll see about the December meet. After that, it's 198 for the foreseeable future.

3) Dealing with some nagging injuries, namely my left radial nerve and the little twitch in my lower back that likes to come out and say hello every 4 months or so. Both of these are in "pending" status...but I'll welcome a little rest and just keep things light for the next 2 weeks. Hopefully I'll be able to start the new cycle in the first or second week of August pain free for the first time since mid March.

4) The best bench assistance for me is dips and nothing else. I'm gonna ride this until it stalls...Which will probably be next week...

5) Will probably work heavy Rack Pulls into the next cycle to help with lockout.

6) Will add dynamic squat work.

7) Will lay off deficit deads for a cycle, combined with beltless cycle and regular deads this has done a number on my lower back.

8) Danny's correctness % in giving me advice is at 98%. The one knock being that dips appear to be the best BP assistance work for me. Thanks again for everything.