surovetsky day 3
feet up bench
barx5
135x8
185x3
225x3
255x2x3
225x2x6
long pause
195x2x3
curls
3x12
sister’s birthday tomorrow so i just got training out of the way today.
Does anybody know any decent forearm stretches? I think that’s whats bugging my elbows. I might have to drop curling every day, but then how will I be swole?
skwatting
135x5x5
conv pulls no belt
135x1
185x1
225x1
275x6x3
high box squats
95x6x5
knee felt really good today. I think I can start pushing it again as long as I warm up well.
Personal rant
I don’t like old people who call the police over noise complaints when they never stopped by to ask me to keep it down. Now I have to bike to the gym, which is lame. And I’m out 500 bucks. Which is a lot for a minimum wage wendy’s worker.
feet up benching
barx20
95x10
135x4
185x4
225x4
255x2x2
265x1
275x1
235x2x3
long pause
225x2x2
pretty easy day, not used to getting this much rest between sessions.
skwattin
barx3
95x3
135x3
145x5x5
speed deadlifts
first rep sumo 2nd conventional
225x6x2
ez day. I’m just gonna add 10 pounds a training sessions to my squat and maybe i’ll get strong or something.
bench
barxbillion
95x5
135x6
185x3
225x3
255x2x3
235x2x4
pause bench
225x3x3
rows
4x6
[quote]budreiser wrote:
bench
barxbillion
[/quote]
Nice. Your estimated max is around one and a half billion pounds.
[quote]csulli wrote:
[quote]budreiser wrote:
bench
barxbillion
[/quote]
Nice. Your estimated max is around one and a half billion pounds.
;)[/quote]
looks like I’m gonna gave the world record at 181 faster than i thought
cambered bar squats
idk how much it weighed
so like 1 plate on each side for 3x5
sumo dl
135x3
225x1
275x1
315x1
365x1 moved pretty quick decided to try for a new pr
405x1
435x1 10lb PR
paused deads
315x4x3
I was pretty pumped about the dl pr. I’ve always had a really crappy time trying to get my dl moving.
breakdown
I can’t do surovetsky anymore. Benching every other day is beyond boring. I miss actually having fun while I trained.
bench with my feet up
barx5
135x3
185x1
225x1
245x1
265x1
275x1 got a lift off. dude almost killed me.
phuck this moment
floor press
barx3
135x3
225x2
275x3
285x3
225x5
245x2x5
hammer curls
2x20
This was by far the crappiest gym I’ve been to ever. Couldn’t get set up on a bench without sliding everywhere. The floor was even so my floor presses felt/looked terrible. It was inhabited with chitty high school football players and old people.
TLR
I miss my old gym. Can’t wait to get back to my school’s gym.
Ok so training write up for the future
day 1:
squat/deads
day 2:
RE Bench
gonna wave percentages from 70-80% and will use prilepins table for rep ranges
last weeks max effort for 4x6
db bench or something
lat work
day 3:
light squat
possible speed deads
day 4:
light shoulders, dead bench, GUNZ
Day 5:
squat/deads
Day 6:
ME bench
rotate floor presses, fat grip bench, feet up bench, and fat grip floor press
next week max effort movement for 5x5
db floor press or ohp for reps
Day 7:
recover.
I think this should work out well. If i don’t die.
vods from training
bw 175
BIRTHDAY FLOOR PRESSING
barx5
135x5
225x3
255x3
275x3
295x1
315x1
325x1 Bw PR
close grip
225x3x8
db bench
75x3x12
face pulls
2x25
curls
4x12
Looks like you could of got 3!
[quote]chobbs wrote:
Looks like you could of got 3![/quote]
I didn’t really want to push it farther than this today. I’ve been having really really really bad luck with spotters for the past 2 weeks.
1 count pause bench
barx10
135x3
185x3
225x3
245x3
265x5x3
squat
165x3x5
feet on bench
225x4x3
245x2x3
skwat
175x3x5
elbows were exploding today. Bench was wobbly. thought i was going to die. idk. I hate this gym so much. The rack is made so it’s impossible to unrack without destroying back tightness.
squat
185x3x5
floor press
135x3
185x3
225x3
245x3
265x3
275x3
255x6x3
dead bench
135x3
225x3
245x3
225x5x3
dead benches felt like crap. probably won’t be doing this until i get back to school.
because i enjoy making terrible decisions with lifting
squat
195x3x5
I’m so slow…
sumo rack pulls (these were a little bit below my knee)
135x3
225x1
315x1
365x1
405x1
455x1
475x1
495x1 wat
front squat
135x3x3
155x2x3
165x3
185x2x3
205x3
My thoughts on today:
Man I suck at squatting.
I need to get on a program for my deadlift.
I suck at squatting.
normal bench set up
135x3
185x3
225x3
245x3
255x5
265x2x5
255x5
feet up bench
225x6x3
rows
4x8
so much elbow tricep pain. I’m starting to think it is caused by the way I touch my chest when I bench… I feel like I lead with my elbows too much if that makes sense.