absolutely drenched again after this one . . this work is draining but so much fun . . having a blast doing these workouts thus far . . I think I could’ve rung my shirt out when I left the gym
work up to 1RM Front squat
3 box jumps
3 Front squats w/115lbs
3 Hang cleans w/115lbs
:30sec flutter kicks
2 mins rest
3 box jumps
3 Front squats w/175lbs
3 Hang cleans w/165lbs
:30sec flutter kicks
2 mins rest
2 box jumps
2 Front squats w/205lbs
2 Hang cleans w/185lbs
:30sec flutter kicks
2 mins rest
2 box jumps
1 Front squat w/235lbs
2 Hang cleans w/185lbs
:30sec flutter kicks
2 mins rest
2 box jumps
1 Front squat w/265lbs
2 Hang cleans w/185lbs
:30sec flutter kicks
2 mins rest
2 box jumps
0 Front squat w/295lbs (not sure what happened here, should’ve had this . . not happy)
2 box jumps
5 Front squats w/205lbs
2 Hang cleans w/185lbs
:30sec flutter kicks
2 mins rest
2 box jumps
5 Front squats w/205lbs
2 Hang cleans w/185lbs
:30sec flutter kicks
2 mins rest
2 box jumps
5 Front squats w/205lbs
2 Hang cleans w/185lbs
8 mins EMOM
3 Deadlifts w/185lbs + doubled blue bands (stretched further than last week)
3 KB swings w/20kg KB
10 GHR w/35lbs
6 Front foot elevated Zercher split squats each side w/115lbs
:30sec rest
10 GHR w/35lbs
6 Front foot elevated Zercher split squats each side w/115lbs
:30sec rest
10 GHR w/35lbs
12 Front foot elevated Zercher split squats each side w/65lbs
real upset about not getting that 295 . . 265 moved fast and I was having visions of 315 . . not really sure what happened, maybe a bad brace?? I got down in the hole with it and just didn’t move . . I thought about trying it again, maybe I should’ve . . the 5s with 205 all moved real fast as well
Looks like your elbows dropped and led you to tipping forward slightly? It’s a shame, but you live to fight another day and I’m sure you’ll nail it next time!
I agree about the bracing. It looks like you just got a in a little bit of a hurry. Instead of lifting the bar straight up off of the rack with your feet lined up, and then stepping back, you split squat underneath it and to slide up and back at the same time.
3 rounds
5 - 2” Deficit DLs w/335lbs
10 Straight arm cable pulldowns
:30 sec RKC plank
3 Single arm KB snatches w/50lb KB
strict 2 mins rest between rounds
8 mins EMOM
3 SSB squat w/140lbs + doubled red bands
2 box jumps (36”)
3 rounds
10 Lying leg curls
8 T bar rows
6 Close stance SSB good mornings (ramping weight)
:30 sec rest between rounds
Awesome session except I can’t figure out a good banded weight for the DE squats . . it feels heavier than it should (maybe I’m just terrible at squatting) . . I’m going to drop weight on the next wave here and really focus on the explosion
full day of eating yesterday included 4 eggs, 2 flourless oat banana pancakes and a scoop of MD with blueberries for breakfast . . a big bowl of ground turkey breast, rice and salsa for lunch . . a scoop of MD mid afternoon . . 3 grass fed burgers, a dozen wild caught shrimp and a piece of pumpkin cake for supper . . another scoop of MD before bed
Are you using band pegs on a rack? You can always adjust how far out or in the band pegs are with lighter or heavier bands to dial in the tension. Regardless, it’s a pain in the ass. I noticed I’d have to adjust the band once it was set up to make sure the tension was even in the front and back versus too much in either direction.
Eating looks good and the weight is going up a bit, such a challenge to gain on this program. Looking very solid though and lifts are impressive, well done!
No, I’m just tying them to the bottom rail of the rack or doubling them around that bottom rail . . I think I’m going to scale the weight back a tad and just use my light red bands next week and build from there
CGBP: 5x135, 3x185, 3x225, 1x245, 1x265, 1x285, 1x305
Single arm DB rows (each side): 5x60s, 5x80s, 5x100s (2 rounds), 5x115s (3 rounds)
Plate halos: 8x 7 rounds
20lb Med ball slams: 5x 7 rounds
2 mins rest between rounds
3 rounds
5x CGBP w/245lbs
5x Single arm DB row (each side) w/100s
3 med ball slams
2 mins rest between rounds
8 mins EMOM
3x Standing strict press w/75lbs + red Rogue bands
3 pull-ups
3 rounds
5x paused DB bench press w/100s (2 sec pause each rep)
5x Bent over rows w/235lbs
:30 sec rest between rounds
BW - 203
felt great this morning, everything moved well . . got a massage last week and my upper back/traps feel so much better . . I see some guys post what supplements they’re taking, right now I’m just taking creatine, fish oil and curcumin but a guy I work with said his son has been taking an oral SARM (rad 140 I think) and he’s gotten pretty big . . I read about it a little bit last night but does anyone have any experience with this?
Not sure how much research you’ve done, but they’re nigh on experimental steroids, with all of the potential risks and probably less of the benefits. If you’re heading down that route or already gone down that route I think most would recommend the long used and understood steroids.
100% this. People believe that SARMS are somehow safer simply because they’re legal, but it just means they’re so new the government hasn’t gotten around to banning them yet. Never let the law determine what is healthy to put into your body. Which isn’t to say that steroids themselves are healthy, but at least we have enough CLINICAL data to understand the dangers of them.
One of the guys I train with takes rad-140 and mk677 when he’s off his actual cycle. This is not helpful but he’s a fucking idiot and binge eats bc of the mk677 (ik it’s one of these 2. One makes you not full)
This. Cigarettes have been around a while so I have an idea what kind of cancer I would get. No so much with vapes