[quote]DSSG wrote:
Possibly more if I can get the lifts. I will also try to get a bare minimum of 10 hours of sleep a night. [/quote]
How much do ou sleep at the moment. Im also trying to get more sleep in. I usually get about 7.
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[quote]theBird wrote:
[quote]DSSG wrote:
Possibly more if I can get the lifts. I will also try to get a bare minimum of 10 hours of sleep a night. [/quote]
How much do ou sleep at the moment. Im also trying to get more sleep in. I usually get about 7.
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I was trying to get 8 as a minimum a day, but it seemed to be closer to 7 or so for yesterday. Got around 9 today… It is a pain that I’m automatically waking up after a certain period of time no matter what I do… I would be waking up at 6-7 if I didn’t keep going back to sleep. As a side note, my grip is still weak, in fact it seems to be weaker today… I believe I will have to deload.
500 feetX10 sprints, all of them were alright, and a few good ones.
Me bench day
competition grip bench (medium or so)
Worked up to 175X5 in 10 or so sets
140X8
#2 floor rack lockout
185X3
185X2
185X1
185X1
bent over row medium grip
185X8 very little body english
185X8
185X7
weighted neutral grip pull ups
50X9
50X9
50X7
Tried to do some extensions/curls but I couldn’t even move the weight on either, brother and his wife came so didn’t get the chance to do some rear delt raises. Today was pretty good, I thought I was going to be doing more for the bench, but I won’t be bothered unless I get a huge drop in strength for everything. I’ll be doing a week of threes for ME weork then take a deload by not going to failure for anything and a lower percentage for ME/DE work followed by maxing. Also weighed 139 today. My triceps were dead after the ME work.
low bar, wide stance squat
45X5
65X5
95X5
135X5
185X5
205X5
225X5
235X5
245X5 last rep was slow and legs a little shaky
250X1 lost tightness in the hole
sumo deadlift
295X5 don’t know if I locked out the last one completely, first three reps over handed
295X1 over handed
295X1 mixed
holds pulling from the #6 pin
285X8 seconds
285X8 seconds
285X10 seconds (I’m counting 1 Mississippi 2 Mississippi, ect)
natural glute ham raise
bwX8
bwX6
bwX6
bwX5
zercher hold with walkout
285X30s
285X30s
285X30s
It was a good session, I like these style of squats quite a bit, unfortunately it seems to wreak havoc on the hips/muscles at the very very top of the leg.
sprints 500X11 the first two or three were slower, but it picked up more and more afterwards.
DE bench 120X3 for 10 ten sets alternating grip
repetition effort close grip bench press
155X11
155X7
155X5 23 reps total
under handed yates row
135X8
155X6
170X6 stopped here because it was just irritating a tendon where my fore/upper arm connect
close grip bent over row (same width as close grip bench press)
155X6
165X6
180X6
180X6
bent over rear delt plate raise
5X20 to activate/prefatigue them
snatch grip bent over row
150X7
150X6
150X5
snatch grip shrug
135X20
135X20
135X21 with a lot of rest pause
close grip dead stop tricep extension off floor and very wide curl super set
90X6, 5
90X1 each
drop set extensions 85X4 75X4
drop set curls 85X6 75X6
This was a good training session.
Good work buddy.
So I was wondering are your sprints full-out-100%?
Ever considered hill sprints?
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[quote]theBird wrote:
Good work buddy.
So I was wondering are your sprints full-out-100%?
Ever considered hill sprints?
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They range from 90 to 100% depending on how I feel/can do. I may consider hill sprints if I find any nearby. I go from the first three or so at an increasingly higher intensity until everything is 100% or very close. It is done like that so I am 100% warmed up and for any tight muscles to loosen some.
De low bar wide stance squat
170X2 for 12 sets 20 seconds rest
deficit sumo speed pulls
225X2 45 seconds rest
225X2
225X2
225X2
225X2
225X2
225X2
225X2
Anderson front squats off of #7 pin
165X5
175X3
175X3
175X1
static grip holds from #6 pin
295X15s
295X9s
295X4s
295X10s
weighted natural glute ham raises, plate on lower back
10X5
10X6
10X5
10X3
front squat holds with walk out
295X30s
295X20s
295X30s
Good training session. I think my grip may be improving.
5X500 feet sprints, then a quick break for water/ect followed by
2X1200ish (if I had to estimate it would be around 400 M give or take 20 meters)
Good training session, I have noticed I am much more hungry lately. Weighed in at 142 today before eating or drinking. (that I remembered doing)
ME bench press
45X5
65X5
95X5
115X5
135X3
145X3
155X3
170X3
180X2
185X1 rough
180X1
145X9 DUMBASS fucking DUMB ASS, reracked only one side on the tenth rep (must not of locked out one side without knowing ) and nearly had the bar fall on myself, will start benching in the power rack from now on with the pins set rest below chest level
floor rack lockouts
#2 185X3
#1 155X5
155X3
155X3
155X1
bent over row
190X8
190X8
190X8
weighted pull ups
35X8
35X4
35X3
35X3
bent over rear delt raise
warm up then
10X20 started doing partials at 15
10X20 started doing partials at 12
10X20 started doing partials at 10, drop set
7.5X20 started partials at 12
5X30 started partials at 17 absolutely burnt the life at the deltoids
My strength is down quite a bit today, I was woken up early in the morning also so it may have something to do with it. (possibly)
Low bar wide stance squat
45X5
95X5
115X5
135X5
185X3 oops forgot to do 155 or 165…
205X3
225X3
245X3
255X3
265X3 light weight baby
270X1 could’ve easily gotten another and probably tripled, but was starting to feel weak and ect
sumo deadlift
135X5
205X5
295X6 hitched the sixth rep a bit (if that’s the right term) this time I know I completely locked out the fifth rep
295X2
295X2
static grip holds from #6 pin
305X3s
305X2s
300X5s
weighted natural glute ham raise
10X9
10X8
10X7
10X7
zercher hold with walk out
295X30s
295X30s
Good training session will update later.
The squatting was good today, I had a song playing in the background for the heaviest triple and was very psyched up… it felt very hard to walkout and everything, but felt light (lighter than the previous set). Next week I will try to get a 295-300+ pound squat.
5X1200-ish feet sprints
good training session, it is lactic acid hell at that range…
[quote]DSSG wrote:
5X1200-ish feet sprints
good training session, it is lactic acid hell at that range…[/quote]
You do well to sprint the day after you squat. I have recently re-scheduled my rest day after my squat day, and its the best thing I have ever done. Although if you have good form and a good back, then maybe you can get away with it.
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DE bench 130X3 for ten sets rotating grips, 30 seconds rest
repition effort close grip bench press
165X7
165X4
165X5
close grip bent over row
185X6
185X6
185X6
bent over rear delt raises strict and slow lowering
5’sX20
snatch grip bent over row
150X12
150X12
150X8
snatch grip shrug
145X20
145X20
145X20
Good training session.
DE low bar squat, wide stance
180X2 twelve sets, 20 seconds rest
sumo speed pulls
225X3 8 sets, 30 seconds rest
anderson front squats
175X6
175X3
175X4
grip holds from #6 pin
305X15s
305X6s
305X6s
305X8s
natural glute ham raise
20X10
20X5 cleaned up form (was dragging self some)
20X6
20X4
front squat holds
300X40s
300X25s
300X30s
Good training session, went out afterwards and had ice cream :).
[quote]DSSG wrote:
front squat holds
300X40s
300X25s
300X30s
Good training session, went out afterwards and had ice cream :). [/quote]
Ive been wondering what is the purpose of front squat holds? How deep do you go when you are “holding”?
I hope the ice-cream was choc-chip mint.
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[quote]theBird wrote:
[quote]DSSG wrote:
front squat holds
300X40s
300X25s
300X30s
Good training session, went out afterwards and had ice cream :). [/quote]
Ive been wondering what is the purpose of front squat holds? How deep do you go when you are “holding”?
I hope the ice-cream was choc-chip mint.
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I do the ‘holds’ by unracking the weight, walking it out, then standing with a neutral back and try to keep it like that. I feel as though it makes weights feel lighter when squatting, easier to walk weights out, along with strengthing my back (both upper and lower, and abs to a degree). It was a delicious chocolate and some time of ‘coffee’ flavor with marshmallow 
I think it was called “maritto chocolate truffle” or something like that.