[Dan Murphy]

#15948

Another solid week in the books.

Block 7B Week 2
Day 1
11″ box squat- 410 x 5 x 5
Ssb GM- 205 + 3 chain – 4 x 8

Day 2
Deadlift +deadlift below knee- 465 x 4 x 3
Pin squat – 375 x 4 x 5

[Dan Murphy]

#15914

Been a couple weeks but still plugging along.

Block 7A week 3 – overall this was a great block. Day 1 hit 530 x 3 x 2. These felt great. Day 2 worked up to 545 x 1 on deads. I definitely rushed this rep lost my position. Need to focus on wedging into the bar more and being patient off the floor.

Block 7A Week 4 – I was pretty banged up from the previous week. Took it pretty easy/light this week but got the work in.

Block 7B – Week 1

This was a good week of training. Lots of volume. Kicked my ass.

Day 1
11 ” box squat – 410 x 4 x 5
SSB GM – 205 + 3 chain x 3 x 8
The video makes it seem like the box isnt that low but it was. That’s an elite box set to the lowest setting. I think I’m still sore from these

Day 3
Deadlift + deadlift below knee – 455 x 4 x 3
Pin squats – 365 x 3 x 5
Deadlifts felt great. I was really focused on bracing/wedging under the bar. The bar was floating before I actively started pulling even with 455. Need to continue to focus on this

[Dan Murphy]

#15582

I’ll start throwing the curls back in the rotation.

I’m actually around 16 weeks out still. I’ve had meet directors in the usapl tell us we cant use a false grip. Not sure if it’s in the rule book. Probably is because they have dumbass rules. I’ll have to check

[Dan Murphy]

#15570

Wrap the thumb. Haven’t tried false grip too many times.

[Dan Murphy]

#15562

Block 7A – Week 2

Day 1
Pause squat – 480 x 3 (5 count)
Holy shit that was hard. Feels like your down there for ever. Started with the 5 count because I knew it would be tough. The first 2 reps were ok. The third was a trainwreck. But I’m just glad I got it up.

Pause squat – 480 x 3 (3 count)
Pause squat – 480 x 3 (1 count)
My best pause squat previously was 485 x 3. So definitely happy with these sets.

2″conventional block pull – 455 x 3 x 5
Ghr + pause 1/2 way – 5 x 10

Day 3
Sumo deadlift – 495 x 3 x 2
These felt pretty solid

Ssb GM – 245 + 120 chain x 3 x 5
Back ext – 4 x 20 (2 sets with 25 lb)
Turkish get up x 3 x 1

Great week of training overall

[Dan Murphy]

#15405

Block 7A Week 1

This was a solid week of training.

Day 1
Squats – 455 x 3 x 5
4″ Conventional Block Pull – 405 x 3 x 5
GHR + pause – 4 x 10
KB Swing

Day 3
Deadlift – 435 x 3 x 5
SSB GM – 245 x 3 x 5
Back Ext x 4 x 15
Turkish Get up x 3 x 1

[Dan Murphy]

#15277

Block 6B Week 4

This week was brutal

Day 1
Ghr/pushups/fg pull up x 40 each
Cambered Bar Squat – 425 x 5 x 4
Koklyaev deads – 315 x 3 x 8
Split squat x 3 x 10

Day 2
Ghr/pushups/fg pullup x 40 each
Deadlift + deadlift below knee- 425 x 5 x 3
Zercher squat – 225 x 3 x 8
Banded GM/belt squat march/ab Wheel x 2 x 30/2 min/10

[Dan Murphy]

#15191

Block 6B Week 3

Finally was able to string together a good week of training.

Day 1
GHR x 35
Pushups x 35
Fg pullups x 35
Cambered bar squat – 425 x 5 x 4
Koklyaev deads – 315 x 3 x 6
Split squat/band pull through/the sit up – 25s/light band/BW x 3 x 10/20/8

Day 3
Ghr
Pushups
Fg pullups
Deadlift + deadlift below knee – 435 x 5 x 2
Zercher squat – 200 x 3 x 6
Single leg DL – 25 x 3 x 10
Band gm/band belt squat walk/ab Wheel x 3 x 30/2 min/10

[Dan Murphy]

#14893

Block 6B Week 1

Day 1
McGill 3
Back ext x 25
Pushups x 25
Facepulls x 25
Box Squat + Light Band – 500 x 2 x 2 (overshot the rpe on the second set so cut it there)
SSB good morning + 1 Chain – 275 x 3 x 3
Trap Bar Deads – top set of 410 x 8

https://www.instagram.com/p/BuBqx80AS_6/?utm_source=ig_share_sheet&igshid=2zcb2hi09bn3

Day 3
McGill 3
Back ext x 25
Pushups x 25
Facepulls x 25
2 ” Block Pulls – 525 x 4 x 1 (these felt harder then I hoped they would)
Paused Front Squat – 225 x 3 x 3
Back Ext x 3 x 15
Step up/hip pop/plank x 2 x 10/30/30 sec

[Dan Murphy]

#15951

Lol not sure why but I like training to rap. Must be something wrong with me.

I’ll try to focus on driving my back into the bar more

[Dan Murphy]

#15289

I’d say it’s harder then a straight bar for me for sure. It feels pretty good until the weights get heavy. the bar swings forward a bit more and my hips shoot up

[Dan Murphy]

#15196

Got it. Thanks murph

[Dan Murphy]

#15108

Block 6B Week 2

Day 1
GHR x 25
Pushups x 25
FG Pullups x 25
box Squat + light band (used the buffalo bar to give my elbows a break) – 502 x 1, 522 x 1, 542 x 1
SSB GM + 1 Chain – 305 x 3 x 2
Trap Ba Deads – 370 x 3 x 8

Day 3
GHR
Pushups
FG Pullups
2″ block pull – up to 495 x 1 – RPE 9.5(These felt awful)
Paused Front squat – 275 x 3 x 2
Back Ext – 3 x 12
Step Ups/Hip Pop/Plank x 2 x 10/30/30 sec

deadlifts have always been a hard lift for me. Even if I am the slightest bit fatigued it can make pulling 80% feel like a RPE 10. I’ve come to learn that pulling heavy 2 weeks in a row beats me up pretty bad and the second week is always tough.

[Dan Murphy]

#15107

definitely got lose on the box. I was feeling those bands

[Dan Murphy]

#14578

No joke I was thinking “chest down” during these sets and I’m still in extension. To many years of chest up and arch cues I think lol. I’ll try dropping the chest earlier in the decent and grab a video from the side.

I threw on a training partners SDP. Ill probably pick one up for myself. I’d like to do some bench only soon.

[Author]

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