180X2 for 8 sets, 45 second rest, 200X2 (misloading) 230X2 (misloading)
DE conv pulls against doubled light 255X1 for 8 sets, 25 second rest
conventional stance goodmorning off of #12 pin
195X5 1 and a half minutes rest
195X5
195X1 back was not having any more, and had been pumped/complaining on side since the misloading
one arm DB farmer walks
135X8 R 1 minute rest
135X8 L
135X4 R
135X4 L
back extensions
45X13 45 second rest
45X11
45X5
45X4
extra workout: natural glute ham raises with hands on head bwX1, 1, 1
I’ll be going from there. Hopefully I can get it up to three sets five-six three weeks from now before swapping it out for something else.
[quote]DSSG wrote:
one arm DB farmer walks
135X8 R 1 minute rest
135X8 L
135X4 R
135X4 L
[/quote]
oh hey stud
[quote]chobbs wrote:
[quote]DSSG wrote:
one arm DB farmer walks
135X8 R 1 minute rest
135X8 L
135X4 R
135X4 L
[/quote]
oh hey stud[/quote]
Nope. Not stud status until I can do six trips with body weight. 
AM: Extra workout: natural glute ham raise with hands on head bwX2, 1, 1
PM: DE BENCH day
DE bench against doubled micro minis
155X3, 160X3 for 8 sets 1 minute rest
wide grip overhead press
75X6
115X6
135X3 missed the fourth rep, and this/everything up to this felt heavy
150X6 I went all out here, accidentally push pressed the sixth rep a little, but I am still counting this.
snatch grip row with 2 second hold+straps
195X8 1 minute rest
195X8
195X3
195X3
wide/neutral grip dead hang pull up
25X8
25X7
25X3
shrugs with 3 second hold
225X13
225X11
225X9
225X6
overhead tricep extensions and reverse curl
85X8, 3
85X5, 1
85X2, 1
[quote]DSSG wrote:
225X3 10 pound pr, I think my triceps had evolved during the lockout into doceps [/quote]
Nice floor pressing! I can do that with a slingshot… Also, I responded to your sumo question in my log. Didn’t notice you and Drake posted till this morning.
light band front squats
45X5
95X5
135X5
165X3
185X2
205X2 these are murder on the upper back/abs
215X2 I’m calling it here, my upper back refuses to have anymore
clean grip reverse lunges
135X8
135X8
135X7
135X8
weighted planks
55X25s 1 minute rest
55X25s
55X25s
55X25s
NGHR’s with hands on hips
bwX12 1 minute rest
bwX3
bwX3
bwX3
bwX2
AM: NGHR with hands on head bwX2, 2, 2
PM: ME bench, and a fuck load of upper back/lat/bicep volume
3 second pause close grip bench
45X5
95X5
135X5
165X3
185X3
205X3
215X3
220X3
225X1
JM presses
125X12 1 minute rest
125X6
125X5
125X5
125X4
53 total reps that have a training effect for the pressing muscles
one arm T bar rows, and band pull apart
130X10 mini+microX20 1 minute rest
130X10 2miniX5
130X6 2miniX3
130X5 2miniX3
130X5 2miniX2
130X6 2miniX3
130X4 2miniX4
130X4 2miniX3
73 total reps for the back
a bastardized attempt at poundstone curls
45X40 one minute rest
45X17 40 second rest
45X16 20 second rest
45X5
78 total reps
I just felt like showing the sheer amount of volume I did today.
yesterday:
AM: natural glute ham raise with hands on head bwX3, 3, 2
PM: sprints:
10X500 feet sprints
[quote]DSSG wrote:
yesterday:
AM: natural glute ham raise with hands on head bwX3, 3, 2
PM: sprints:
10X500 feet sprints[/quote]
How do you do your glute ham raise? Do you have one, or do you just rig something up (ex: have someone hold your ankles)?
[quote]trivium wrote:
[quote]DSSG wrote:
yesterday:
AM: natural glute ham raise with hands on head bwX3, 3, 2
PM: sprints:
10X500 feet sprints[/quote]
How do you do your glute ham raise? Do you have one, or do you just rig something up (ex: have someone hold your ankles)?[/quote]
I put down in my bedroom a quilted sheet/blanket to use as a pad, put plates down on my bed to anchor it down, and anchor my ankles down with a metal section of the bed.
That’s how you make a ghetto GHR machine.
[quote]DSSG wrote:
poundstone curls
[/quote]
Is that where you take a bunch of test and curl till your biceps tear off?
[quote]csulli wrote:
[quote]DSSG wrote:
poundstone curls
[/quote]
Is that where you take a bunch of test and curl till your biceps tear off?[/quote]
Yes, you said we need to tren harder to dan greene.
Nah, just ridiculesly high rep curls (one set of 100)
[quote]DSSG wrote:
[quote]csulli wrote:
[quote]DSSG wrote:
poundstone curls
[/quote]
Is that where you take a bunch of test and curl till your biceps tear off?[/quote]
Yes, you said we need to tren harder to dan greene.
Nah, just ridiculesly high rep curls (one set of 100)[/quote]
Well that is a shit load of volume, especially for an ME day
nice work being done here, bitch
[quote]csulli wrote:
[quote]DSSG wrote:
[quote]csulli wrote:
[quote]DSSG wrote:
poundstone curls
[/quote]
Is that where you take a bunch of test and curl till your biceps tear off?[/quote]
Yes, you said we need to tren harder to dan greene.
Nah, just ridiculesly high rep curls (one set of 100)[/quote]
Well that is a shit load of volume, especially for an ME day[/quote]
I like ME day to have light/moderate weight with high volume, and DE day to have high weight (but keeping form solid), and low volume for the assistance work.
[quote]browndisaster wrote:
nice work being done here, bitch[/quote]
It’s always nice over here. Just like my deadlift.
DE squat/deadlift day
DE squat against light bands 200X2 for 6 sets, 230X1, 260X1 I am going to add five pounds to this cycle next time
DE conv pulls against doubled minis
215X1 for 8 sets, 20 second rest
conventional stance good mornings off of #12 pin
195X5 1 and a half minutes rest
195X5
195X5
side bends
95X12 per side 1 minute rest
95X8 per side
95X8 per side
95X8 per side
one arm DB swings
65X10 R 45 second rest
65X10 L
65X5 R
65X5 L
Good day other than having my insomnia essentially say “F you, and I hope you die an awful death.” last night.
I like this volume thing you speak of.
I have a theory…
DE bench against doubled micro mini’s 140X3 for 8 sets, 45 second rest
Z press from #8 pin
100X8 1 minute rest
100X8
100X8
100X4
yates rows
245X6 1 and a half minutes rest
245X3 triple drop set 225X5 205X4 135X11
inverted row with feet raised
bwX17 1 minute rest
bwX12
bwX7
bwX6
DB shrugs
80’sX16 45 second rest
80’sX12
80’sX10
80’sX11
close grip PJR pull over-tricep extension and drag curl super set
100X15, 5
100X7, 3
100X6, 6