Press- barx10, 65x5, 80x5, 95x5, 110x5, 120x5, 130x10, 105x10, 95x10
Chinups- 7x10 starting woth twenty pounds of assistance up to eighty
Db bench- 55 5x10
Hs row- 2pps 7x10
Dip machine 3x10, didnt like it
Cable row 120 4x10
Rear delt 70 3x20
Took like 80m. Press was good, still think the bar weoghs fifty. Chins kick my ass, but ima get those fuckers. Tricep dip thingy was odd, didnt like it. Going to keep it to two pushes two pulls and rear delt. Liked the row machine.
Took an hour. Squats felt alright, didnt goodmorning badly but did a little. Good volume and stuff. Did a different leg press and really liked it, gonna keep it. Hyperextension kills the hams, ass, and low back. Abs felt like a waste of time, wanted a trunk exercise, was think suitcase hold or something. Any good “core” exercise suggestions welcome. Fuck the word core.
Took like two hours. 275 felt like it flew, 285 was a semi grinder but wasnt too bad. They loaded 295 and I went for it, got it off my chest really quick but stalled little after halfway, if that thing would have gotten an inch further I would have locked it out. Such close. DBs were good, 90s were a good PR with a few in the tank. Tried 100s and barely got them off my chest the first rep, was able to do another three barely thanks to the good ol stretch reflex. Pushups were for funs, saw a kid doing them so I did. Then hit some back stuff. Got a nice back contraction on stuff. Good session, squat day Sunday.
Detroit Barbell
Warmed up with soft tissue and dynamics
Squat- barx10 (55lb bar), 105x5, 145x5, 195x5, 235x3, 285x3, belt on 305x5, 325 2x2 with wraps
Deficit deadlifts (2")- 225x5, 275x2, 315x2, belt on 365x2, 405x2 PR, 425xnope
Leg press- like 4pps or so 3x12 and 1x20
Hyperextension- +35 4x12
Took like 2 and half hours. 305 felt good on the squat. Think I coulda hit like 345 for a double, but they were doing knee wraps so I tried them. Holy fuck those things suck, and felt awkward as hell. Bleeding a little behind my knee afterwards. Ill get used to it. Deadlifts were good, 405 is my PR from the floor and hit it for a nice double. Might have had a third in me but it woulda been close. Tried 425 and barely got it off the ground; also almost passed out. Fun. Leg press was decent, didnt get much pumpy. Then hypers kicked my ass literally. Done after that marathon, but it takes time when youre doing it in a team fashion. Good session, good deadlift PR.
Took 70m. Press was easy, coulda hit like 12 but these were smooth and goood. Chins suck always but ended with less assistance. Bench was easier thanlast time. Rows got a good squeeze. Other shit for the hyooge pump. Squats later today. Good session.
Took an hour. Squats felt really good, feel like I am getting then down. Good depth, the video had them slightly higher at the end but they were good. Getting more confident. Leg press killed the quads. Hypers gave me such a lower back pump it hurt. Good session.
[quote]strongmanvinny wrote:
What all do you do for mobility, specifically for hips and oriented toward deads/squats?
[/quote]
Squats are pretty much goblet squats. Hold the bottom position, push theknees out and shift side to side andfront to back. Really loosens me up, I do these like five times a week. Deadlifts I dont do much, best thing I did was RDLs for hammy length and lower back endurance.
Bench- barx15, 95x10, 135x5, 185x5, 225 5x5 nice pr
Db bench- 60x6, 70x6, 80x6, 90x6, 100x story below
Cs row- 2 plates 5x10
Lat pulldiwn- 140 5x10
Pullaparts x100
Crazy bell bench- 95ish 2x5
Like two hours. Bench was a nice pr, got some form tips which helped. Db bench flet good so i tried 100s, got help to get them into position and the frist rep, the the bell drifts out of the groove and nearly smashes my face, then it lands on my shoulder, slams ny arm into a shitton of external rotation. Scared the shit out me. Shoulder feels bryised but its fine movenent wise, no biggie. Huuge squeeze on pulls. Crazy bell isa bitch.
Warmed up quickly with dynamics cuz it started like 30 minutes before I got there apparently.
Squat- 155x10, 205x5, 245x3, belt 275x3, 295x3, 315x3, 335x3 PR, wraps 335x3
Deadlifts- 225x3, 315x2, belt 365x1, 405x1, 425x1 PR, 435x1 PR
Leg press- 250 per side 4x10
Hyperextension- 50 4x10
Ab wheel- 2x10 BW
Took like 2 hours or so, maybe 2 and a half. Squats felt decent warming up, hit 315 and it felt meh. Tried 335 and had a little lean but might have been able to eeeek out one more, maybe, prolly not tho. PR. Wraps still feel like shit, first rep was god awful, folded me in half, second two were pretty good. Give me a few weeks and I will prolly get something out of them. Deads felt real good. 405 flew off the floor, and that was my previous floor PR. 425 felt easy and smooth, 20 pound PR. 435 was decent, form felt damn good, didnt really grind it, 30 pound PR on the day. Leg press was fine. Hypers give me such a back and ass pump, donkalicious. Ab wheel sucks, this thing is annoying. Then stretched after and my abs cramped like a mofo. Good session, now Im making some awesome chili.
[quote]Ass Banana wrote:
On a side note, I had chipotle which is fucking amazing.[/quote]
After weigh ins once we got chipotle and I got one bug burrito and ate it then went back up and got another. Ate that one and went up to get one more and they made it but said no more lol. I went from 222 that day to 240 in like 10 hours. I asked for some extra rice and meat I guess so they were being overworked apparently making copious amounts of burritos. God I felt so fat.
