back squat
135x8
135x8>>1 foot bench jumps
225x5
275x2
305x3-belt
225x5
225x5
sled drag-tire sled
65lbx400ft
110x400 ft backwards
then some jumps
tuesday:AM
axle curls
60x15
60x15
80x10
80x10
80x10
skull crushers
35x15
65x15
65x15
65x15
wrist roller
fwx5
bwx2
fwx2-broke it lol
seated/lying dubell curls
35’sx10
35’sx10
35’sx10
weight hang for time with 185 lbs on me, got to almost 15 seconds, grip was not a factor but like shoulders hurt in a bad way.
Tuesday:
PM crossfit hang cleans with 135, just conditiong.
Wednesday:
hang clean
135x8
185x3
215x3
225x5
225x8-straps, easy good for more
squats
135x8-fs, heels elevated
255x5-back
255x5
275x1-super easy, just checking my form.
then some rows
squats were great form and really easy today!
thursday: shoulders with single strict press up to 185
friday: did box jumps and squats and deadlift with squats going up to 300x7 and deadlift two singles with 500, the deadlifts felt uncomfortable.
what do you think my bodyfat is? (just curious) [photo]23996[/photo]
sunday: did running and push where I jogged a 400m and did 25 pushups immediatly after so i did a total of a mile and 100 push in just over 9 minutes.
then did axle jerks from the rack up to 210x9
monday
squats
135x3-stiff>>did few jumps on to bench
135x8>> more jumps
225x5
275x3
315x1
350x1-not bad
225x5
225x5-front squat not too hard
135x10-wide
etc…
hang cleans
245x2
225x10
a lil tired, I am trying to loose weight right now I am prolly about 210 12-13 bodyfat and would like to be more like 8 or less bodyfat (percent).
Damn dude were the same age and your quite a bit stronger then me… =[
How long you been training?
[quote]Liv92 wrote:
Damn dude were the same age and your quite a bit stronger then me… =[
How long you been training? [/quote]
like 5 years prolly more
bench press
135x8
195x5
245x2
275x2-very close to 3 woulda been a new record for me.
185x10
185x10-to get big muscles
ez curls
115x8
65x10
65x15-(was done later on in workout)
barbell curls
135x5-not bad
skull crusher
65x15
65x15
65x15
65x15
double dime holds for grip
each hand x a minute real easy
wrist curls
did 30 min recombinat bike too later on. low intensity though.
Once you reach your goal of a 700lb deadlift you should really work on your reactivity and maintain strength. If you have a 700lb Deadlift at like 230lbs at 6,4 and your reactivity moblity and shit is up to par you should have a 40 Inch vertical
[quote]Lift or die wrote:
Once you reach your goal of a 700lb deadlift you should really work on your reactivity and maintain strength. If you have a 700lb Deadlift at like 230lbs at 6,4 and your reactivity moblity and shit is up to par you should have a 40 Inch vertical [/quote]
ok but currently I am trying to decrease bodyfat a little.
wednesday
went down to powerlifting gym and used monolift, for those who don’t know what that is here is a link to a pic: http://www.irondawg.com/monoli3.jpg
squat
160x8
160x8
250x5
300x3
340x3
340x5
deadlift
225x4
315x2
435x5
525x1-mixed grip
525x1-hook grip, so fast the only thing is was i looked strained but wasn’t really.
today: thursday
3 min on stair ,master
L-pullups x10 was goona do the WOD for crossfit but started cramping, its gay
kipping pullups
x10
x10
x10
strict press
140x5
160x3
180x3-wow easy
lil bit of calves
and some abs
then played bball for lil.
did test at gym and found out I was 215 and 23% bf wow!
squats-only to get legs loosse and warm for heavy deadlifts
135x5
135x5
225x5
315x1-nice n easy
deadlift
225x3-DO
345x2 or 3 DO (double overhand)
435x2-mixed
515x1-hook
545x1-hook
625x1-hook 3x bodyweight (morning weight that is lol) 625 lbs 3x bodyweight raw deadlift 17 y/o - YouTube
did some light deficit pulls the powerlifting team coach says is real good for hamstrings.
bench
135x8
185x3
225x3-easy but had no time.
done.diet is good protein intake wise.
Your not 23% bf lol…hard to see that pic clearly, but maybe slightly above 10%. Pretty lean.
Nice deadlift too. You must be the strongest mofo at your school.
You are a deadlift machine. Im jealous. It makes me want to go to the gym right now and start dead lifting.
I cant stop looking at hardgnr’s avatar. Its like im hypnotized by bouncing tits. It almost makes me horny enough to fuck my wife…almost
Horraayyyy for tits!!!Whos with me?!! I want to bite those fuckers off. Put them in a frying pan with some olive oil some onion and garlic and eat em up…yummmmmyyy!! Might be the Alpha Male talking…I dont know… I just know I love tits.
For you unmarried T-Nation members…let this be a lesson to you…this is what marriage turns you into…I used to be a pretty cool sane guy…Not weird at all…then I got suckered into marriage and you see the result.
^^^thanks for checking it out^^^
Monday: would noramally do squats and stuff today but I thought it would be a good idea to leave more in the tank for wendesday and or saturday.
1 warm-up lap
then
some stretching etc.
jumped up the stairs once.
100m 12.69-not bad
800m jog-3:55 - YouTube
40yrd dash
for three heading into wind for 5.3 on all, I beleve I am losing ALOT of time on horrible starting position and just being super un-comfortable with my start, need to work felxibilty a lot more especially If I want the all time vert record for school which I am only like 2" away.
not bad today, woke up had eggs and broccli and then some protein. some more post-workout carbs and more protein. Gonna try to go through the rest of the day on almost no carbs unless I do some upper body workout with weights, just because I feel good to do it today.
been trying to eat good seeing the pictures of those figure athletes on the main page with extremely low bodyfat level sure does give me motivation though.
this afternoon:
bench
135x5
195x10
225x3
274x1
305x0-close!
225x12-ties my record
curls-barbell
135x6
strict press
up to 185x2
workout was short and quick.
here are my curls from the other day, not the best form, but far from what some people do!
wednesday:
squats
160x10
250x5
305x1
345x1-shut it down after a single, had some glute pain, didn’t wanna get hurt.
deadlifts-sumo with 2ply shorts on
315x3-sumo
415x2-sumo
465x1-sumo, super easy,lol
then went to do abs up stairs
decline abs
10lbs weight behind head x 10 x 2 or 3 sets
cable abs
160x 15 x 2 or 3 sets
hanging leg raises
x15
very good abs workout today, If I want a 700 deadlift I am gonna have to focus on abs, front squats, and rdl’s.
thurday
axle overhead-1 clean only
100x8-strict
190x4-push press
210x3-push press
230x1 or 2 push press
260x1-jerk, so easy
270x1-jerk, easy as well
275x1-jerk, heres a vid: 275 axle C&P - YouTube Im good for more
pullups
x16
then some rear delt exercises and left to go practice basketball.
friday mid-afternoon I did an hour of recombint biking while playing halo 3, lol.
saturday morning:
squats-walked out, just belt
145x8
235x5
325x2-super easy
bench
135x8
185x5
225x2
275x1
225x8
deadlift
235x3
325x1 or 2
425x1
425x1-deficit
500x5-deficit easy no straps, have a vid but idk worth putting up.
too it easy today, was good for new record on squats and deadlifts but It wouldn’t be smart to go for something big since my left glute/ham kinda is hurt just a tiny bit.
monday:
squats
125x8
225x5
275x3
325x2-pain in tie in
315x2-pain
front squats
225x6
225x6
---------------------gotta rest it before it becomes a real injury-------------------------
tuesday
am:
close grip bench
135x8
175x3
200x6
----------3 brd------------
225x5
225x5
225x5
barbell jerks, for quickness
135x8
btn
135x8
155x8
overhead lockout, arms strait whole time
135x10
225x5
290x5-light belt
med ball front squat into wall throw
12x10
12x10
12x10
12x10
12x10
PM
bench
up to 225x13-new record
and just a little bit of small exercises.
also: No ladder - YouTube
wednesday:first day of school had a big head ache during training.
squats up to
310x5 and 210x10
deadlifts up to 545x1
then did a TON of abs.
friday:first day of weightlifting gym class
squats
135x10
245x10
155x8-front squat
saturday:squat in monolift
160x10
160x10
-----put on looose squat suit, equal to less then some of those ipf suits----
250x3
340x2
400x1-knee wraps
460x1-knee wraps, easy went almost too fast.
deficit deadlifts
225x5
315x3
415x1
505x9- 505x9 deficit deadlift - YouTube
went to do cable abs cruches.