snatch grip 90 degree bent over row
185X7 1 and a half minutes rest
185X5
185X5
dead hang strict chin up
bwX25 45 second rest
bwX10
bwX7
bwX4
shrugs with 3 second hold
185X25, 30 second rest
185X14 (or it might of been 13)
185X8
185X6
close grip roll back tricep extension and close grip curl super set
95X15/10 30 second rest
95X12/5
95X3/5
Pretty good session. The arm work I rest paused a bit, and used a tiny bit sloppy form (didn’t count those) on some reps. I had accidentally used more weight than last week, and was trying to beat last week’s reps.
Me deadlift sumo stance
135X3
185X3
225X3
255X3 switched to conventional
275X3
295X3
315X3
335X3
345X2 felt like I had a third, but it was like I was burnt out
romanian deadlifts
255X8
275X8 bar fell out of my hands just as I locked this out
clean grip rear lunges
105X12 per side, 45 second rest
105X12 per side
105X10 per side
105X6 per sided
single leg DB romanian deadlift
70X15 per side , 30 second rest
70X15 per side
70X15 per side
shovel deadlifts
95X3 30 second rest
95X3
95X1
95X0
Alright training session… Got pissed off at not being able to find one of my 2.5 plates for the DB handles, which took about 5-8 minutes of me getting even more and more pissed (lol 'dat mixture of low blood sugar+high testosterone) until I got someone to help me search.
I was also planning on hitting a max triple for sumo, but I couldn’t seem to find my groove.
ME wide grip floor press
45X5
95X5
115X5
135X5
165X5
175X3
185X3
195X3
205X3 smoked it
210X3
215X3 holy fuck, the last rep probably lasted 6-8 seconds, grip was widening at the top, and my lats were even straining hard!
175X5
DE low bar medium stance squat 210X2 for 12 sets, 20 second rest
DE sumo deadlift 255X1 for eight sets. 20 second rest
Ultra wide sumo deadlift
275X5 tried to keep hips low and use glutes/quads as much as possible 1 and a half minutes rest
275X3
275X3
sumo stance romanian deadlifts
225X12 45 second rest
225X12
225X12
225X8
suitcase deadlifts
145X6 R 30 second rest
145X6 L
145X4 R
145X4 L
It is very humbly how weak my glutes are in comparison to my hamstrings. My body was trying to get my hamstrings to take over on the ultra wide sumo deadlifts, instead of my glutes and quads.
ME medium stance low bar squat
45X5
135X5
185X5
225X5
255X3
275X2
295X1 what the fuck? strangely hard
305X0 was descending and just thought fuck this and gave up
front squats with 3 second pause
135X6
185X6
205X6
215X4 probably had at least five, but my wrist was tingling… The kind of tingling that scares the crap out of me
barbell glute bridges
260X15, 45 second rest
260X12
260X8
260X11
one arm conv stance deadlift
155X5 L 45 second rest
155X5 R
155X3 L
155X3 R
I felt bad going in today, I managed to get some energy for the paused front squats/SLDL’s but that was it. My sleep has been shitty lately, waking up early in the morning one day (for me) and that night getting only five hours of sleep, then last night I finally got a decent night (10 hours after I have been getting eight on a GOOD night)
Weight is 154-ish. I’m not trying to ‘bulk’ just grow steadily (if you’ve seen in my log, I’m a teenager so I’m not yet done growing in height) as my strength rises steadily. I suppose I am pretty lean (abs visible when stomach is relaxed), back is growing, arms are growing, legs are growing, ect. My energy levels have actually been pretty high aside from when I miss sleep. I think it’ll get back up when I have a few nights of 10+ hours of sleep.
I believe my general health is pretty good, my heart rate stays in mid 50’s to incredibly low 60’s, and my blood pressure is good. I have had my allergies cause some issues as far as some headaches, but they have gone away almost completely.
[quote]MightyMouse17 wrote:
I don’t think I’ve slept 10 hours since I was a child! Can’t even remember the last time I slept 8 hours. [/quote]
Lol it is to compensate for the lack of sleep. Gotta sleep (and eat) to recover!
ME narrow grip bench
45X5
95X5
115X5
135X5
165X5
185X3
205X1
215X1 smooth
225X1 two fucking plates, bitches! Fuck anyone who says those with long arms can’t bench!
230X0 damn you 1.5Xbw bench, I shall get you eventually.
DB floor presses
70’sX9 1 minute rest
70’sX8
70’sX7
70’sX6
wide grip bent over row with 2 second hold
165X8 1 and a half minutes rest
165X6
165X6
1 arm bent over barbell row with stagger stance
95X12 per arm, 1 minute rest
95X10
95X10
cuban presses
65X8 lol little heavier than I intended 45 second rest
65X7
65X6
65X5
close grip barbell PJR and wide grip cheat curl with 5 second eccentric
95X10, 10, 45 second rest
95X10, 7
95X5, 4
I started out with a really shitty, rickety adjustable bench, all I could do was ‘narrow’ (index on smooth of a normal barbell) ‘close’ (ring on smooth) and ‘ultra wide’ (pinky on outer ring). So I chose narrow as my main grip for awhile, I’m trying to move onto ‘wide’ which is when the thumb is fully extended out the tip touches where the knurling starts to shorten the range of motion/ get more muscle groups involved.
Anyway, narrow is actually somewhat of a good grip for my bone structure/size/strengths so I stuck with it for awhile (I’m not sure how wide and narrow compare in strength for a max, I’ll have to see in a couple weeks) .
I worked up to a max on that grip to sorta see how my progress has been/get some decent tricep work while getting a heavy bar in my hands for a full range of motion, and to compare strength between the two grips… I don’t like doing the same ME lift for the same rep range two weeks in a row, it fucks with your head/burns you out, and it is more fun to shoot for a 5-15 pound PR each time.
DE low bar wide stance squat 210X2 for 10 sets, 1 minute rest extremely fast, and impeccable form, but lateral pain in my left leg at the top of EVERY SINGLE REP
DE conventional pull 255X2 for 8 sets, 30 second rest
low bar wide stance anderson squat #11 pin
135X6
205X6
240X6 10 pound PR, will try for 250 next week/add more warm up sets probably 185X6 and 225X6
[quote]browndisaster wrote:
the KK narrow grip is awesome. [/quote]
I know, I have been considering yelling in russian before every big deadlift attempt, and after every big deadlift Pr to see if his awesomeness could carryover to my deadlift.
