Warmed up with frisbee, soft tissue, and dynamics
Front squat- barx10, 95x5, 135x5, 185x3, 195x1, 205x1, 215 5x2
Paused front squat- 200x5, x4
Rack pull- 25x5, 275x5, 315x3, 365x3, 405x1 PR?, 315x10
Farmers- 150 each hand, handles broke 
So superset KB swing 5x10, goblet squat 5x10, breathhhh
Took 1 hr. Front squats felt off, feel like I havent done my mobility stuff and now my bottom feels loose. They just felt weird. Rack pulls were decent 405 wasnt hard at all. Heaviest rack pull I have done kinda. Havent pulled 1 repper in rack pull so kinda PR. Farms broke my fuckin handle. Damn. So superset made me breath nicely. No rest. Meh workout. Heres the rack pull.
Played like 40 minutes of frisbee. Suprised at how much running there is. Felt like i did a sprinting workout. Good conditioning.
Warmed up with soft tissue and dynamics
Squat- barx10, 135x5, 185x5, 225x5, 255x3, 275x5, 295x1
Press- barx10, 75x5, 95x5, 115x5, 135x3, 150x5
Chinups superset between squat and press 10x3 (easy)
Deadlift- 225x3, 275x3, 315x3, 345x3
Chest supported rows- 140 4x8 (barely)
Band facepulls pushdowns x100, band hip external rotation and abduction x50, pallof press 3x10
Took 70m ish. Squat felt good, can tell I havent done them in a while. Sets felt good except 275, wasnt getting my ass back enough. I didnt do a suttle sit back that feels natural and keeps the back straighter. Did 295 and did it right. Press was easy, coulda hit a few more. Form felt decent, felt like I had a weird bar path. Chins were easy and felt the ol back workin pretty good. Deads were easy, tried holding my breath because it is only 3 reps. Worked pretty well but gets me super out of breath (no shit huh). Rows were decent, first three sets felt decent with like a 2m rest, then the last set kicked my ass and needed to take pauses at the bottom to get the last 3. Band stuff for ze pump and sutffz. Good session, liked the full body this time and back skwattin. Gonna post waaay too many videos this time.
295 just cuz 275 felt like ass.
Warmed up with dynamics
Front squat- barx10, 95x5, 135x5, 165x3, 185x3, 205x1, 225x1, 245x1, 265x3 PR, 285x1 PR, 275x2 PR
Paused front squats- 195 3x3
Incline bench- barx10, 95x5, 135x5, 165x5, 185x3, 200x3 Dropset 185x4, 165x5, 135x5
Superset chinups between front squats and bench 15x3
Took 45m. Did this without eating for like 6 hours, and that is waaay too long for my fatness. Anyways, front squats felt like speed work until the 265, but those felt fairly easy. Coulda done another. Think I coulda hit a double with 285. 275 folded me, I was slightly tired on this set. The second rep I dropped the elbows and it was semi ugly. But hey, 3 PRs is a damn good day. Bench felt decent, felt a little tired from the squats. 200 just felt heavier than normal. O darn, gonna get that stuff next time. Kept the reps smooth and then drop set it. My right arm must be weaker or something cuz it comes up waaay later. Chins wre easy, should do 4’s instead next time because they were no trouble. Good session.
285 for a new one rep max yo.
Warmed up with soft tissue and dynamics
Squat- barx10, 135x5, 185x5, 225x5, 255x3, 275x3, 295x4
Paused squat- 225 3x3
Press- barx10, 75x5, 95x5, 115x5, 135x3, 155x3, 165x3, 95x15
Chinups superset between press and squats- 5x4, 5x3, (35 total)
Paused deficit deadlift (2inch and 3s)- 225 6x3
Chest supported rows- 135 4x8
Band pushdowns, hip external rotations, facepulls x100 reps each
Took 85m. Squats felt pretty darn good, slight grind on the 4th rep but coulda got 6 on that set. Paused squats sucks still. Press was decent, didnt feel that strong. Still got 165x3 so im pretty happy since 170 is my PR. Chins were decent the 5th set was slightly hard for 4 reps, damn im a fatty. Deficit deadlifts with a pause are fuckin crazy, hamstings felt them pretty good. These gotta be good assistance to deads. Rows were good, got a nice back squeeze. Band stuff for pumpz. Good session. Squats in video.
Press 165x3, not too bad. It was funny cuz I had my 5 year old cousins watchign cuz they were curious. I rushed my rest breaks so they didnt get too bored.
Paused deficit deadlifts, 225x3. These were harder than expected. Last set of 6x3.
strong on that front squat PR, good job bananaass.
Warmed up with soft tissue and dynamics
Front squat- barx10, 95x5, 135x5, 185x3, 205x3, 225x3, 245x1, 255x4 PR
Paused front squat- 200 3x3 (2s pause)
Incline bench- barx10, 95x5, 115x5, 135x5, 155x5, 175x3, 195x2, 205x4 PR
Ring pushups- BWx14
Pullups superset between front squats and incline- 10x3 easy
Inverted rows (feet18")- BWx5, 25 2x8, BW 3x8
Front lever tuck thingy- 3x8s holy tits
Calf raise- 225 2x20
Took like an hour. Front squats felt like I was rounding over but looked pretty darn good. Paused are a bitch yo. Incline felt good, 4th rep was a minor grind. Two PR’s, yay. Ring pushups mde my tits burn. Rows were meh, felt them in my back but nothing special. Lever things killed my “core”. Calf raises just for fun. Good session, last third was pretty lazy.
Nice PR’s man! Keep making that slow, steady progress
[quote]Loftearmen wrote:
Nice PR’s man! Keep making that slow, steady progress[/quote]
Thanks!
Warmed up with soft tissue and dynamics
Squat- barx10, 135x5, 185x5, 225x5, 255x3, 275x1, 295x5 PR
Paused- 225 3x3
Chinups- 7x4, 3x3 superset with skwattz
Press- barx10, 75x5, 95x5, 115x5, 135x3, 155x1, 170x1, 185x1 PR!!! 135x9 drop set 95x8
Deadlift- 225x3, 275x3, 315x3, 345x1, 365x3 PR
Pullaparts x100, pushdowns x100, reverse curls x100 (all Paul Carter style)
Took 70m. Squats just felt off a little. They looked good from the video I though, but it just felt like I was goodmorning all of them. Looked alright tho I thought. Chins were pretty good, coulda done like all 10 sets of four, but I am just gonna keep increasing slowly hopefully. Press was gooooooood. Finally got 185, been wanting this PR for like over a year. Finally fuckin got it. Deadlifts were decent, the 365 set was meh. The first one was good, but they got worse as I kept going. Last felt like I was a camel, but my round is still pretty flat. Yay form I guess? The rest for pump/prehab yay. Good session, 3 PR’s dammit.
Squats 295x5, P-arrrr(pirate) At least while hitting depth, I think that is depth at least.
Deadlift 365x3, felt rounded over the last two. Still another PR. Awesome session.