[quote]DSSG wrote:
clean grip rear lunge
95X12 per leg 45 second rest
95X12 per leg
95X10 per leg
95X10 per leg
singe leg Db romanian deadlift
70X15 per leg, 30 second rest
70X8 per leg,
70X10 per leg
.[/quote]
Copy cat! How did you like that lunge variation?
I like them so far. Them, and zercher lunges so far.
Me close grip bench
45X5
95X5
115X5
135X5
155X5
165X5
175X5
185X3
190X5 5 pound pr
195X4 this was all I got left
neutral grip DB bench
60’sX12 1 minute rest
60’sX9
60’sX7
60’sX6
Kroc rows
110X21 per side, 1 and a half minutes rest
110X15 per side
weighted wide grip pull ups (fat bar) with 3 second eccentric
55X8 45 second rest
55X5
55X4
55X4
flat bench rear delt raise, lateral raise, and over head press tri set
25’sX20 (partials at 13)/20/115X7 30 second rest
25’sX20/20/ 115X bunch of partials
25’sX20/15/ 115X3
close grip tricep extension to throat and incline curl super set
95X8, 30’sX10, 45 second rest
95X5, either 30’sX 4 or 6
95X4. 30’sX 3 bad pulling feeling (may of just been contracting extremely hard) in left bicep stopped rep short of completion
De low bar wide stance squat 200X2 for 12 sets, 20 second rest
DE sumo pulls 220X3 for eight sets, 15 second rest
ultra wide sumo pulls
255X12 1 minute rest
255X8
255X6
255X6 these were after I stopped yelling in agony while on the floor
double pause romanian deadlifts
215X12 45 second rest
215X6
215X5
215X5
suitcase deadlifts
145X3 R 30 second rest
145X3 L
145X1 R
145X1 L
I had some horrible headaches after the second set of ultra wide sumo pulling that made things very difficult.
DE bench 135X3 for 12 sets alternating grips, 15 second ress
close grip floor press
165X10, 1 minute rest
165X7
165X5
165X3
strict snatch grip 90 degree bent over row with 3 second eccentric
165X11 1 minute rest
165X7
165X6
165X4
dead hang strict chin up
bwX25 last rep assisted a tiny bit, 45 second rest
bwX8
bwX6
bwX3
shrugs with 3 second hold
185X24
185X12
185X7
185X3
close grip roll back tricep extension and wide grip curl super set
90X15, 12, 30 second rest
90X12, 8
90X8, 1 forearms fried
Im still amazed with the volume you do. How long do you spend in the gym?
So, how do you get the barbell set up when setting up for barbell glute bridges. I tried it it today and looked like an idiot squirming all over the floor trying to get under the bar. Do feel you hamstrings much while doing them?
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[quote]theBird wrote:
Im still amazed with the volume you do. How long do you spend in the gym?
So, how do you get the barbell set up when setting up for barbell glute bridges. I tried it it today and looked like an idiot squirming all over the floor trying to get under the bar. Do feel you hamstrings much while doing them?
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ME days normally last 1 and a half hours (I’m also going at a leisurely pace most of the time, getting water, going to the bathroom, setting stuff up, ect) DE bench days last an hour on average depending on if I get distracted/can’t seem to get in the right mood for something. DE squat/deadlift day takes about an hour and 20 minutes on average. (with the warm up time to get my hips/adductors/hamstrings loose and ready, and going at a leisurely pace)
With the glute bridges, it isn’t hard at all to set up once you get one plate on the bar. I just sit down, put my legs under the bar, roll it towards me, then get it resting on top of my pelvis. Normally I feel a very small amount of hamstring activity at the bottom, but it is the glutes being fatigued/the lactic acid build up. (it is a very bad thing if you feel a lot of hamstring/your back cramping)
[quote]DSSG wrote:
ME days normally last 1 and a half hours…
With the glute bridges, it isn’t hard at all to set up once you get one plate on the bar. I just sit down, put my legs under the bar, roll it towards me, then get it resting on top of my pelvis. Normally I feel a very small amount of hamstring activity at the bottom, but it is the glutes being fatigued/the lactic acid build up. (it is a very bad thing if you feel a lot of hamstring/your back cramping)[/quote]
I suppose that time isnt that bad if that includes warm-up. i prefer to move around at a fast pace and try and keep a close eye on my rest times, as I feel it helps with m,y work capacity/stamina.
I felt my hamstrings a bit yesterday while I was doing glute bridges. Is there anyway I can prevent this. i suppose glute activating exercises will be the way to go??
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high bar medium stance squats
45X5
95X5
135X5
185X5
205X5
225X3
255X3
270X2
280X3 holy fuck, bar rolled down my traps on some nerves I think
285X1 I think my hamstrings just crapped themselves from how much I strained
225X5
snatch grip deadlifts
275X7 1 minute rest
275X3
275X1
clean grip rear lunge
100X12 45 second rest
100X12
100X12
100X4 fatigue was setting in hard, and my calves were cramping
single leg DB romanian deadlift
70X15 per side
70X14 left side is weak as ****
70X 10
shovel deadlifts
90X11 (maybe 12) 30 second rest
90X11
90X6
90X6
Raised calories to 4200… I’m not sure to not like how my metabolism works, or to be incredibly thankful. Probably thankful with how my appetite is :).
11X500 feet sprints
Headaches were very mild today, and died after halfway through. Legs are also extremely sore today.
shovel deadlifts look awesome hahah, I’m going to give the suitcase deads and ab wheel a try tomorrow. will report back after trying to breathe/poop for the coming days after
[quote]browndisaster wrote:
shovel deadlifts look awesome hahah, I’m going to give the suitcase deads and ab wheel a try tomorrow. will report back after trying to breathe/poop for the coming days after[/quote]
Lol prepare to be given a whole humility pie, and battered/quivering abs. Also, always start with your right side if you’ve injured the muscles in the left portion of your back (any part of the erector spinae/middle/upper back)/deadlift with your left hand supinated most of the time. Since if you have done one (or both) like me, you are a bit imbalanced back there.
wide grip bench press
45X5
95X5
115X5
135X5
165X5
175X3
185X3
195X3
200X3
210X2 just barely missed this about 8 inches from where I touch the bar at
Neutral grip DB bench press
60’sX12, 1 minute rest
60’sX12
60’sX12
60’sX7
kroc rows
110X25 per side, 1 and a half minutes rest
110X19 per side
wide grip dead hang strict pull up
bwX11 45 second rest
bwX4
bwX4
bwX3
DB bent over rear delt raises
30X25 mix of full range and partials, 30 second rest
30X16
30X14
30X14
close grip tricep extension to throat and incline curl super set
95X12 30’sX11
95X7 30’sX10 switched to standing hammer curl with squeeze/3 second eccentric
95X7 30’sX6
Set up a decent bench in my weight room, pretty nice, but I’ll have to figure out how to get a better leg drive for it. Set up time was atrocious today from the weight room having some junk/miscellaneous stuff laying around that needs to be taken out.
To any readers of my log: If you do a lot of chins/pull ups with a wide grip/use a mixed grip a lot I do NOT recommend incline curls. They feel dangerous on my bicep, and it has given me angry warning signs ever since trying the exercise out.
low bar wide stance de squat 210X2-3 for 10 sets, 30 second rest
DE sumo deadlifts
240X2 for 8 sets, 15 second rest
ultra wide sumo deadlift
255X15, 1 minute rest
255X10
255X7
255X8
sumo stance romanian deadlift
225X12 45 second rest
225X10
225X8
225X7
suit case deadlifts
145X4, 30 second rest
145X4
145X2
145X2
Pretty good training session after I got things started. I accidentally did some sets of three instead of two for the DE squat. I also experimented with widening my grip back out again, and it felt pretty comfortable.
It seems like I am more powerful like that (and the bar feels lighter), but it is slightly harder to keep my upper back tight.
To anyone who wants to know what I look like, I am going to be posting a pic, and/or video this Summer. It will probably be a picture of my back, and a video or two on ME day.
[quote]DSSG wrote:
To anyone who wants to know what I look like, I am going to be posting a pic, and/or video this Summer. It will probably be a picture of my back, and a video or two on ME day. [/quote]
The mask will be unveiled!! I cant wait bro!!
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I forgot to update my log yesterday
10X500 feet sprints
headaches were very bad, and I just wanted to get it done.
Wow you did an ungodly number of deadlifts. Awesome!