Some solid work in here.
Keep it up!
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[quote]theBird wrote:
Some solid work in here.
Keep it up!
tweet[/quote]
As usual. 
I think I’m good for 330-335 on test day (assuming I am healthy 335 is likely a realistic number). Those hip thrusts I did yesterday were awful to get into position at first. I actually have some broken blood vessels in various places from not getting into the right position.
However they still seem like a nice exercise for hip extension whenever I know I am going to put a lot of loading on my spine. (like pulls or reverse band lifting)
Yesterday:
AM: extra workout: Double band leg curls mini+micro per sideX15, 15 hanging leg raises bwX15
PM: sprints: 10X500
I keep seeming to have the habit of telling myself “Hey, you’ll update your log tonight.” and go to sleep instead on conditioning days. It really doesn’t matter as much since there is a lot less to keep track of.
AM: extra workout: double band leg curls mini+microX20, 20 hanging leg raises bwX20
PM: max effort bench
close grip reverse light band floor press
45X5
95X5
135X5
165X5
185X5
205X3
215X1
225X1
235X1
245X1 10 pound PR
neutral grip db bench press
75’sX13 2 minute rest
75’sX8
75’sX5
dead stop 1 arm DB row (pronated grip) knee on bench (bloody longest name ever!)
100X9 per side 1 minute rest
100X5 per side
100X5 per side
chin up with 5 second eccentric
bwX11 1 minute rest
bwX7
bwX5
bwX4
mini+micro band pull apartX13 30 second rest
mini+micro band pull apartX6
mini+micro band pull apartX8
mini+micro band pull apartX7
db curls
35’sX8 45 second rest
35’sX5
35’sX4
AM: extra workout: double band leg curl mini+microX25, 25, hanging leg raise bwX25
PM: DE squat/deadlift
DE moderate stance squat against light bands 165X2 for 3 sets wide, 165X2 for 7 sets moderate, 45 second rest
DE conventional pulls against doubled light bands
210X1 for 8 sets, 20 second rest
moderate stance squat mornings
230X5, 1 and a half minutes rest
230X1
230X1
band ab pull downs
doubled light+doubled microX11 45 second rest
doubled light+doubled microX11
doubled light+doubled microX13
doubled light+doubled microX5
poor man’s reverse hyper
40X11
40X8
40X6
40X6
Apparently I was wrong. I CANNOT free squat wide twice a week.
DE bench 145X3 for 8 sets, 45 second rest
close grip bench press
210X3 1 and a half minutes rest
210X3
210X3
kroc rows with straps
120X20 R 1 and a half minutes rest
120X20 L
fat grip chin ups
bwX8 1 minute rest
bwX5
bwX4
bwX4
scarecrows (is that what they are called, or is this the dynamic version of it?)
1 mini per sideX18 30 second rest
1 mini per sideX11
1 mini per sideX8 2 second hold
1 mini per siedX5 2 second hold
close grip over head tricep extension, and reverse curl super set
75X13/6 45 second rest
75X6, 3
75X5, 2
Normally 60% only a couple reps per set (only in the first 4-6 sets) there is a ‘pop’ at the top, but now every single rep of every set had a pop at the top. It also a lot easier to press fast enough to get the ‘pop’ than usual at 60%. I think the bands have made me a faster bencher.
Yesterday: extra workout: double band leg curl 1 mini+1 micro per sideX25, 25 hanging leg raise bwX27
Today:
AM: extra workout: double band leg curl 1 mini+1 micro per sideX30, 30 hanging leg raise bwX27
PM: max effort squat/deadlift
quaded micro mini rack pull from mid shin
45X5
95X5
135X5
185X3
205X3
225X3
240X3
260X2 third rep was awful and definitely would have not passed in a meet
hip thrusts
190X10
190X7
190X7
190X5
190X3
weighted behind head sit up
25X10
35X3 1 minute rest
35X1
35X1
arched back extension with plate on chest
35X20 30 second rest
35X9
35X8
35X5
Life has been busy, so I haven’t been here much. I had been taking some (state) tests yesterday, and today. I just got the results after completion, I had gotten basically an “excellence” or above expectations on my reading/english test, and got very, very close to getting the same on my Math test.
You have to get a minimum of about 100 less points than I did on my reading test, and 40-ish less points on the Math test to be able to pass in a normal public school. This is a test normally done at the end of the year, but in my school you must take it once early in the year, then again at the end of the year.
Anyway, I am not quite sure why I posted this here.
DSSG
AM: extra workout: double band leg curl (mini+micro)X25, 25 hanging leg raiseX25
PM: max effort upper
STRICT standing over head press
45X5
75X5
95X5
115X3
140X3
150X3 easy
160X3 all time best
3 second pause DB bench press
60’sX12 1 minute rest
60’sX10
60’sX6
60’sX5
dead stop 1 arm DB row on bench
100X11 per side 1 minute rest
100X9 per side
100X6 per side
chin up with 5 second eccentric
bwX12 1 minute rest
bwX8
bwX6
bwX4
band pull apart
mini+microX15 30 second rest
mini+microX10
mini+microX8
mini+microX6
tricep extension to forehead, and drag curl super set
95X7, 5 45 second rest
95X3, 2
95X2, 2
I felt like overhead pressing today.
DE moderate stance squat against light bands 180X2 for 8 sets, 1 minute rest 205X2 225X2
DE conventional pulls against quaded micro minis
235X1 for 8 sets, 20 second rest
squat mornings
230X5 1 and a half minutes rest
230X3
230X2
band ab pull downs
doubled light+doubled miniX15 45 second rest
doubled light+doubled miniX13
doubled light+doubled miniX13
doubled light+doubled miniX6
poor man’s reverse hyper
35X17 45 second rest
35X7
35X2
AM: extra workout: double band leg curls mini+micro per side X25, 25 hanging leg raise bwX25
PM: DE bench day
DE bench 155X3 for 8 sets, 45 second rest
seated overhead lockouts #12 (just slightly above my skull)
105X5 1 and a half mintues rest
105X5
105X5
kroc rows with straps
125X20 R 1 and a half minutes rest
125X20 L
dead hang wide fat grip pull up
bwX5 1 minute rest
bwX4
bwX3
bwX2
scare crows
mini bandX19 2 second hold 30 second rest
mini bandX13 2 second hold
mini bandX11 2 second hold
mini bandX9 2 second hold
overhead tricep extension reverse curl
75X15, 8 45 second rest
75X8, 5
75X5, 3
I forgot to list one of my conditioning/extra workout days.
Last Saturday: AM: extra workout double band leg curl mini+microX20, 20 hanging leg raise bwX20
PM: sprints 10X500
[quote]DSSG wrote:
kroc rows with straps
125X20 R 1 and a half minutes rest
125X20 L
[/quote]
goddamn
[quote]csulli wrote:
[quote]DSSG wrote:
kroc rows with straps
125X20 R 1 and a half minutes rest
125X20 L
[/quote]
goddamn[/quote]
X2
[quote]browndisaster wrote:
[quote]csulli wrote:
[quote]DSSG wrote:
kroc rows with straps
125X20 R 1 and a half minutes rest
125X20 L
[/quote]
goddamn[/quote]
X2
[/quote]
X3 … Wait this is my log, right? 
I want to kroc row BW for 20 reps eventually. It would be awesome. 
[quote]DSSG wrote:
[quote]browndisaster wrote:
[quote]csulli wrote:
[quote]DSSG wrote:
kroc rows with straps
125X20 R 1 and a half minutes rest
125X20 L
[/quote]
goddamn[/quote]
X2
[/quote]
X3 … Wait this is my log, right? I want to kroc row BW for 20 reps eventually. It would be awesome. :D[/quote]
X4. Inspiring.
[quote]trivium wrote:
[quote]DSSG wrote:
[quote]browndisaster wrote:
[quote]csulli wrote:
[quote]DSSG wrote:
kroc rows with straps
125X20 R 1 and a half minutes rest
125X20 L
[/quote]
goddamn[/quote]
X2
[/quote]
X3 … Wait this is my log, right? I want to kroc row BW for 20 reps eventually. It would be awesome. :D[/quote]
X4. Inspiring.[/quote]
Thank you, that is an excellent compliment.
extra workout: double band leg curls mini+micro per sideX30, 30 hanging leg raises bwX30
Ahoy!
What do your pull-ups look like? I am assuming you weight them?