ME close grip bench press
45X5
95X5
115X5
135X5
145X5
155X5
165X5
175X5
185X5 body was shaking like a leaf on this, PR
190X2 fucked this up, left elbow practically collapsed under the weight and I thought I missed it but still got it
155X8
close grip JM press
115X9 1 minute rest
115X4
115X4
115X3
kroc rows
100X23 each arm, 1 and a half minutes rest
100X19
fat grip bar weighted pull up
50X11
50X4
50X4
50X3
bent over rear delt raise
25’sX25 started partials at 12, 30 second rest
25’sX25 partials at 6
25’sX25 partials at 9
25’sX25 partials after 5
close grip deadstop tricep extension and drag curl superset
95X15, 7 30 second rest
95X12 6
The ninth was faster than the last time I did it like this, but the last one I basically crawled back from a massive pump in the hams/glutes/calves/back and death by lactic acid. My throat was also choking up some at that point and I couldn’t breath well.[/quote]
Love it. Do you sprint at 100%
Are you using sprints for conditioning only, or would you like to be able to run faster?
I sprint 90% to 100% of what I can do at that moment (so of course it drops after awhile). With something like that it takes a huge toll on your speed by the end, for an example I was starting to slow to a crawl compared to the speed I started with.
It’s mostly for conditioning/work capacity, but it has a nice side effect of making me run faster.
high bar medium stance squat
45X5
95X5
135X5
165X5
205X3
225X3
255X3
275X3 completely relaxed when I did this, but it had a shit load of grinding
220X5
front squats
185X12, 1 minute rest
185X5 abs giving out
185X5
185X5
bodybuilder style SLDL
195X12, 45 second rest
195X12
195X3
195X6
barbell glute bridges
225X20, 30 second rest
225X9
225X6
225X3
barbell rollout
280X15, 30 second rest
280X15
280X15
280X15
Good training session I suppose. I wanted something to give my hips and shoulders a break so I did some high bar squats extremely below parallel. I’ve also just gotten back from a family business related trip, and had to wake up at 5 AM so I’m surprised how well the training was.
Thanks :). I have to admit, I was getting dark spots/floaters in my vision squatting (both high bar and front). The only reason why I didn’t do the four sets of 12 was that my abs were starting to give out a tiny bit, and have the bar stress my bicep tendons out. Also, you probably kick my ass hard on quad strength they are kinda sad looking. Front squatting isn’t even a quad dominant exercise for me. (probably a good sign to push my front squat up) Nah, you don’t want your legs like mine. You want your legs to be like his.
They were of somewhat good speed, my breathing is still irritated some, but getting better. Legs/back/abs are brutally sore too, especially near the knees (both vmo/vastus lateralis and hamstrings).
wow no wonder he’s a legend. All I knew about him was that he started the shaved head beanie goatee powerlifter style
I think my whole posterior chain is about in line with my quads after a few months of focusing on deadlift. Now I’d just say I’m overall meh. That’s changing though. It feels good to lift without having something on my body exploding or getting injured. I think the key has been mobility work and balanced training to make up for my daily 12 hours spent hunched over a computer or book
Here is what is really crazy about him. A lot of those meet lifts were heavier than the first/second attempts and he missed the first/second attempts. One of those pulls he had done after missing the first lighter two and not even pulling a single time for a year.
I find some type of canine skull today :D. To be exact I think it is a domesticated dog… As there are no wolves in my state anymore, and it is too large for a fox. I shall let it sun dry in the spring/summer then keep it in my room afterwards.
[quote]DSSG wrote:
I find some type of canine skull today :D. To be exact I think it is a domesticated dog… As there are no wolves in my state anymore, and it is too large for a fox. I shall let it sun dry in the spring/summer then keep it in my room afterwards.[/quote]
looking about as lean as I started the training cycle.