4X1200 feet sprints
1X500
These are the best I have done in a LONG time. I think they might even be personal record. My hamstrings and calves have felt like daggers are being driven into them all day, but I managed to fix that. The weight gain has slowed extremely so I have increased the calories by 200 with mostly intake fat a few days ago.
Max effort push press up to
155X3
155X1 for an easy regular overhead press
165X1 push press
170X0 almost
over head press 135X3 could barely lock out anything after 11-12 sets of push presses and overhead presses
close grip floor press
165X2
165X2
165X2
snatch grip bent over rows
135X6
175X6
175X6
175X6
175X8
weighted wide neutral grip chin up
25X8
25X8
25X8
bradford presses
115x6
115x8
Good training session, I will be doing a week or two of overhead presses with a goal of getting 160-170 for a single.
Max effort #1 pin pulls
barX5
95X5
135X5
185X5
205X5
225X3
255X3
275X3
285X3
290X0
cleans
115X3
135X3
145X1
155X1
165X1
165X1
165X0
front squats
warm up then
225X0 it felt extremely heavy
natural glute ham raise
bwX12 assisted stressing the negative
bwX12
bwX3 arms crossed on chest
bwX1 arms crossed on chest
suitcase deadlift
95X10
135X4 left side
135X4 right side
I think I was burnt out by the time I got to the front squats is why they were so bad today.
Sprints
500 feetX5
1200 feetX2
500 feet X2
Looks like a pretty organized westide log you have here. Nice lifting.
DE effort bench press
120X3 for ten sets alternating between medium, close, and wide
140X5 medium
140X5 medium
repetition effort bench press
165X5 tried for a sixth but coudln’t
close grip floor press
165X3
165X0 how?
165X2
165X1
One arm T bar rows
135X6
135X6
135X5 (losing grip
135X4
weighted wide grip pull ups
65X9
75X1 dropsetted with 9 body weight wide grip pull ups
kirk karwoski rows thumbless
145X13
145X10
145X10
lying close grip tricep extension to throat and drag curls superset
65X10, not sure on curls
65X8 each
65X8 each
The session started off a little rough, but picked up after a while.
DE squat 180X2 wide stance low bar for twelve sets
210X5
deficit deadlifts standing off of 45 plates
200X2 eight sets thirty seconds rest between sets
close stance zercher squats
185X6
195X6
195X6
195X6
dimel deadlifts
135X20
natural glute ham raises
arms crossed on chest
bwX5
bwX2
bwX1
bwX0
suit case deadlift
135X10
135X10
Sprints
500 feetX11
hips and everything were very sore today and tight. The performance on the sprints were good.
ME overhead press
45X5
95X5
105X5
115X3
125X3
135X1
145X1
push press
155X1
165X0 missed at the top being too far forward
165X0 another miss from form
155X0 did three and could’ve done more, but won’t count them they turned into jerks instead of push presses
close grip floor press
135X5
165X3
165X2
165X2
165X1
snatch grip bent over row
135X6
180X5
180X4
180X4
180X3
weighted wide neutral grip pull ups
35X6
35X3
35X4
wide grip bradford presses
95X6
95X6
95X6
95X6
lying close grip tricep extension to throat and drag curl superset
70X8 each
70X8 each
70X8 each
It wasn’t a great day, but not a horrible day.
Max effort 1# pin pull
barX5
95X5
135X5
185X5
205X5
225X5
255X3
275X1
285X1
295X1
300X1
305X1 holy shit this was hard took 20+ seconds and multiple tries to get it to even come of the pins
cleans
115X3
135X3
145X1
155X1 received wrong and hurt elbow/wrists
zercher squats
135X5
185X3
215X3
215X3
215X3
natural glute hamraises arms crossed against chest
bwX7
bwX4
bwX3
bwX4
suitcase deadlift
115X6 three reps each side
145X4 right side
145X4 left side
Good session. Had a nice ice cream cone shortly after lifting :). Next week will be a high arch good morning using my squat width stance, (so about my sumo give or take a few inches) or a semi bent over good morning off of pins.
DE bench 130X3 for 10 sets alternating between medium, close, and illegally wide
150X5 medium
150X5 medium
floor rack lock out #3 pin
195X3
195X3
195X3
195X3
195X3
one arm T bar row
140X3
140X5
140X4
140X3
ultra wide grip pull ups
35X12
35X12
35X7 trying to control the negative
35X5 making the negative last as long as I can, semi wide grip pull up for five reps keeping the negative for as long as I can
kirk karwoski row, thumbless holding for two seconds at top
155X7
150X10 then waited for my grip to die
150X8 then waited for my grip to die
150X7 then waited for my grip to die
lying close grip tricep extension to throat and drag curl superset
75X8 each
75X8 each
75X8 each
Good session, could of been slightly faster on the dynamic effort work though.
Dynamic effort low bar wide stance squat
12 sets of 190X2 45 seconds between sets
conventional deficit speed pulls
200X2 twenty seconds rest between sets
200X2
200X2
200X2
200X2
200X2
200X2
200X2
200X2
200X2
200X2
200X2
close stance zercher squats
135X6
185X3
205X6
205X6
205X3 started choking up and wheezing and ect almost like I was having an asthma attack
chilled out for a few minutes, drank water and waited for the tightness/ breathing issues to go away and see if I had to go to the hospital then
205X6
natural glute hamraises arms crossed against chest
bwX8
bwX8
bwX2 arms on sides
bwXunknown just a bunch of mix mashed ones with arms in various positions
suitcase deadlifts
145X10
145X10
tried to do some sumo stance deadlifts but couldn’t, I still can’t go heavy on sumo deadlifts, however my back is better than it was.
I thought I logged this yesterday, but sprints
500 feetX11
Max effort floor press
barX5
95X5
105X5
115X5
125X5
135X5
145X5
155X5
165X5
170X2 was stupid of raising the weight, 165 was a good strain
135X10
#2 floor rack lockout
135X5
165X6
175X6
175X6
175X4
175X4
wide grip (thumb’s distance from smooth part of bar) dead hang bent over rows
135X6
155X8 very very little if any body english
165X8 slightly more
165X8
165X8
weighted wide neutral grip pull ups
35X10
35X7
35X4
35X4
wide grip bradford presses
100X6
100X4
100X4
100X4
lying close grip tricep extensions to forehead and close grip curl superset
75X10, 9 extremely slow negative on curl
75X9, 7 extremely slow negative on curl
75X5 each
Max effort squat/deadlift day
#10 pin sumo stance good morning
barX5
65X5
95X5
105X5
115X5
135X5
145X5
155X5
165X5
175X5
185X5
195X5
205X5
215X5
close stance zercher squat
135X5
185X2 oh god this was very hard
225X0 unracked it, walked it out, figured out there was no way I was doing that
romanian deadlifts
135X6
185X6
205X6
245X6
245X6
245X6
245X6
natural glute ham raise
bwXa bunch accidentally assisted self
bwX same deal
bwX7 hands on chest unassisted
bwX4
bwX3
zercher good morning
115X8
135X8
155X6
155X7
Good training session, really went balls to the wall on the max effort exercise.
Sprints
500 feetX10 they were relatively high intensity, but some of them were messed up from stepping into a pit/hole or running into something from sprinting in the dark
Dynamic effort bench
110X3 for ten sets varying grips
130X5
130X5
#3 floor rack lockout
200X3
200X3 45 second rest
200X3 45 second
200X3 1 minute
200X3 1 minute
overhand yates rows
185X8 very little body english
185X8 moderate later in set
185X8 a lot mid to end of set
weighted ultra wide grip pull ups
40X12
40X6
40X4
40X3 with extensive drop set: 25X6, 25X8 normal bwX unknown ultra wide bwX unknown normal bwX unknown close
hang snatch high pull
115X8
125X8
135X8
135X8
135X8
close grip tricep extension to throat and drag curl superset
80X5, 4
80X3, 2
80X1 each
Very good training session, this day’s dynamic effort bench weight is getting close to being too light.
DE low bar wide stance squat
175X2 for 12 sets 30 seconds rest
conventional speed deficit deadlift
220X2 45 second rest
220X2
220X2
220X2
220X2
220X2
220X2
220X2
narrow stance zercher squats
210X6
210X6
210X6
natural glute ham raise
bwX3 with arms/hands on back ugly reps
bwX2
bwX1
bwX1
bwX2
zercher holds
225X20 seconds
245X30 seconds
265X30 seconds
265X30 seconds
265X30 seconds
Good training session, I think I might keep zercher holds as a staple as one of my ab exercises (it is also great for the back it seems)
Yesterday: 11 500 feet sprints
today: Max effort floor press
barX5
65X5
95X5
105X5
115X5
125X5
135X5
145X3
155X3
165X1
175X3 last rep was crazy to lock out, my arms were shaking and it almost felt as if it was going to be lost
140X10
#2 floor rack lockout
155X5
180X6
180X6
180X1
180X1
dead hang bent over row thumb’s distance from smooth part of bar
135X7
170X8
170X8
170X8
weighted neutral grip pull ups
50X7
50X5
50X1
50X2 drop set 35X2 bwX6
wide grip bradford presses
100X8
100X7
100X6
100X6
lying close grip tricep extension to forhead and close grip curl superset
65X6
85X2 extension
80X5, 6
80X4, 5
80X3, 4
Good training session, really liked the amount of strain I had for the max.
ME squat/deadlift day
ME sumo stance #10 pin good morning
45X5
65X5
95X5
115X5
135X5
155X5
175X5
195X3
215X3
225X3 10 pound personal record
235X3
190X0 couldn’t even get it off the pins
#1 behind back rack pull
a lot of sets to find weight then
285X3
285X5
285X2
romanian deadlift
185X6
250X6 had to regrip twice from it falling out of my hands
250X4
250X4
250X1
natural glute ham raise arms/hands on back
bwX6
bwX4
bwX2
bwX1
Good training session, unfortunately didn’t get much sleep last night.