500X10 sprints, nothing out of the ordinary other than I noticed my speed was lowering, but the first few seemed to be faster than normal, includes some glute bridges in the general warm up. Tomorrow is ME upper, will be doing close grip bench presses to a max triple.
Max effort close grip bench press
45X5
65X5
95X5
115X5
135X3
145X3
155X3
165X3
175X3, 10 pound personal record
185X3, bar speed started to slow but no grinding
190X2 very large amount of grinding
165X5 unracked and reracked every rep
#1 pin close grip floor rack lockout
150X10
150X6
150X3
150X3
wide grip bent over row
185X9
185X8
185X7
wide neutral grip pull up
25X14 45 second rest
25X5
25X5
25X6
moderate incline rear delt raise
17.5’sX18 partials after 13
17.5’sX16
17.5’sX15
17.5’sX15
close grip floor tricep extension, and close grip curl super set
85X12, 8 30 second rest
85X6, 4
85X3, 2
Great training session, got a 20 pound personal record for my close grip bench triple.
Max effort front squat
45X5
95X5
115X5
135X5
155X5
165X5
185X5
205X5 a good bit of grind at the top
165X8
#1 pin rack pull
260X10
260X10
260X4
260X3
semi-bent back, wide stance good morning
165X10
165X9
165X8
165X7
Barbell glute bridges with 3 second hold
185X15, one minute rest
185X10
185X8
185X6
one arm sumo deadlift
115X10 L
115X10 R
145X1 R
145X1 L
135X6 R
135X6 L
135X5 R
135X5 L
Good training session, I nearly have all of the strength I lost on my front squat.
5X1200 feet sprints, absolute hell. May have improved some.
DE bench
140X3 for 12 sets alternating grips, was starting to get a little slow half way through
#3 pin floor rack lockout
200X5 one minute rest
200X3
200X1
200X2
yates row
205X5
205X3
205X4
weighted ultra wide grip pull up
35X14 45 second rest
35X7
35X4
35X3
kirk row
160X10
160X7
160X8
close grip tricep roll back extension and reverse curl super set
80X10, 6
80X6, 4
80X 5, 5
Nothing out of the ordinary, I will be rotating some exercises.
DE low bar wide stance squat 195X2 for 15 sets, 30 second rest, no noticeable loss in speed
high bar, close stance pause squat
205X12 one minute rest
205X8
205X8
snatch grip #1 rack pull
230X10 45 second rest
230X10
230X10
230X1
230X3
weighted natural glute ham raise, plates on chest
20X10 30 second rest
20X3
20X3
20X2
front squat hold with walkout
315X36s 45 second rest
315X40
Good training session, today the dynamic effort work was faster. The snatch grip rack pulls were brutal.
last night: 11X500 sprints
today:
Max effort close grip floor press
45X5
65X5
95X5
105X5
115X5
125X5
135X5
145X5
155X5
165X5 light weight
170X5
135X8 30 second rest then 135X8
close grip #1 floor rack lockout
155X5
155X6
155X1
155X3
medium grip bent over row
165X10 with 3 second hold
185X10 one minute rest
185X10
185X10
185X10
weighted wide neutral grip pull up
25X15 45 second rest
25X7
25X6
25X5
moderate incline rear delt raise, lateral, and standing front raise
15’sX15 30 second rest
15’sX15
15’sX15
close grip curl
85X12 30 second rest
85X9
85X1
Pretty good training session.
Your killing it. You must be eating like a horse.
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[quote]theBird wrote:
Your killing it. You must be eating like a horse.
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I am at 3600 calories a day, and gaining roughly a pound a week I think. And yeah, all of this dense volume work is very rough.
max effort front squat
45X5
95X5
115X5
135X5
155X3
175X3
185X3
205X1
215X3
175X5
#1 pin rack pull
265X10 one minute rest
265X5
265X5
265X3
semi-bent back, wide stance good morning
170X10
170X9
170X9
170X9
barbell glute bridge
185X15 30 second rest
185X15
185X15
185X15
one arm sumo deadlift
135X10 L 30 second rest
135X10 L
135X10 R
135X10 R
Decent training session.
Sprints, 1200 feetX3
500 feetX4.
DE bench 120X3, 20 second rest for 12 sets alternating grip
wide grip floor press
155X10 one minute rest
155X9
155X7
155X6
snatch grip rows
185X10
185X10
185X10
185X10
weighted ultra wide pull up
45X3
45X5
45X6
45X3 drop set bwX12
snatch grip shrug with 2 second hold
155X25 30 second rest
155X15
155X5
155X5
close grip tricep extension to throat and curl super set
75X15, 12 30 second rest
75X12, 7
75X7, 5
75X3, 2
DE low bar wide stance squat, 180X2 for 15 sets, 20 second rest
romanian deadlift
255X3 over hand fell out of my hands
225X4 over hand same
255X6 mixed grip, 1 minute rest
255X4
255X3
Wide stance, low bar anderson squat off of #11 pin
185X10 one minute rest
185X10
185X10
185X10
weighted natural glute ham raise
20X15 30 second rest
20X6
20X5
20X3
front squat holds
330X34s
330X18s
330X10s
330X15s
Relatively good training session, the squats are getting to the point where I need to slow down at the top or it will fly off of my back. The deadstop squats were about an inch above parallel, right around or slightly below where my sticking point is.
11X500 feet sprints
max effort low incline close grip bench press
45X5
65X5
95X5
115X5
125X5
135X3
150X3
160X3
170X3
175X2
140X5
close grip strict JM press
95X10 one minute rest
95X10
95X10
95X10
medium grip bent over row
190X10 one minute rest
190X10
190X10
190X10
neutral grip pull up
60X5
60X3
60X2
60X1 drop set 35X3, bwX10
delt triset same as last week
15’sX20
15’sX20
15’sX20
close grip barbell PJR and close grip curl super set
75X15, 15 30 second rest
75X12, 4
max effort conventional deadlift
135X5
185X5
205X5
225X5
255X5
275X1
295X1
315X1 what THE FUCK? this should be incredibly light, but was hard
#2 pin rack pull, overhanded
275X8 one minute rest
275X4
275X3
275X2
semi-bent back, wide stance good morning
180X10
180X10
180X10
180X10
glute bridges
190X15 30 second rest
190X15
190X15
190X15
one arm deadlift
145X6
145X6
145X3
145X3
Alright training session… My conventional has gotten weaker for some reason, probably from not pulling heavy conventional deadlifts in awhile instead of getting weaker.
[quote]DSSG wrote:
Alright training session… My conventional has gotten weaker for some reason, probably from not pulling heavy conventional deadlifts in awhile instead of getting weaker.
[/quote]
Hows the diet. you work very hard… make sure you keep taking in those calories.
Do you feel you get much from those glute bridges? Do you feel them the next day?
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[quote]theBird wrote:
[quote]DSSG wrote:
Alright training session… My conventional has gotten weaker for some reason, probably from not pulling heavy conventional deadlifts in awhile instead of getting weaker.
[/quote]
Hows the diet. you work very hard… make sure you keep taking in those calories.
Do you feel you get much from those glute bridges? Do you feel them the next day?
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I would have no idea about the next day lol. My hamstrings/hips and all of my back hating me the day after is a normal part of squat/deadlift days for me. It is too early to say, but I think I at the very least my glutes are more active (even though they have always been). Still keeping it at 3600 a day, over 1.5 grams per pound of body weight for protein. I can certainly feel the glute bridges during and the remainder of the day.
11X500 Sprints, decent quality.
DE bench press 130X3 for 12 sets, 20 second rest alternating grips
wide grip floor press
155X10
155X10
155X7
155X6
snatch grip bent over row
165X10 strict, and slow lowering, 1 minute rest
165X10
165X6
165X6
weighted pull ups
60X8, 45 second rest
60X2
60X1
60X1
snatch grip shrug
155X25 30 second rest
155X25
155X18
155X10
close grip tricep extension to throat and curl super set
75X15, 15, 30 second rest
75X15, 10
75X15, 3