Do you have a good recipe for ass banana flapjacks?
[quote]Loftearmen wrote:
Do you have a good recipe for ass banana flapjacks?[/quote]
http://allrecipes.com/recipe/banana-pancakes-i/
Warmed up soft tissue and dynamite
Squat-
barx10
95x5
135x5
185x5
225x3
275x3
315x1
305x8, think its a PR
Paused squats (1s)-
225x5, x5
Paused deadlift (1s off the floor)-
225x3
275x3
275x3
275x3
275x3
275x3
Miscellaneous “core” work
Squats felt pretty good, depth felt noice. Working on a slow eccentric because I feel much more stable when I do. Paused originally were going to be two seconds, then my brain said fuck that was two riiiight bro? Then some kid got annoyed I was in the rack for so long and that I record my squat sets. He was sassy then apologized. Deads felt good, harder than exepcted. Cramping up after the top set of squats, feel sore as nuts today.
Well, totalled my car today driving to Detroit. Pretty sure I got some mild whiplast, so no training for a little bit…
[quote]Ass Banana wrote:
Well, totalled my car today driving to Detroit. Pretty sure I got some mild whiplast, so no training for a little bit…[/quote]
What the fuck happened!? Anybody else get hurt? Sorry to hear O.O
[quote]strongmanvinny wrote:
[quote]Ass Banana wrote:
Well, totalled my car today driving to Detroit. Pretty sure I got some mild whiplast, so no training for a little bit…[/quote]
What the fuck happened!? Anybody else get hurt? Sorry to hear O.O[/quote]
Car didnt go from 70 to 0 quick enough. Im the only one hurt, now I have to look for another car.
[quote]Ass Banana wrote:
[quote]strongmanvinny wrote:
[quote]Ass Banana wrote:
Well, totalled my car today driving to Detroit. Pretty sure I got some mild whiplast, so no training for a little bit…[/quote]
What the fuck happened!? Anybody else get hurt? Sorry to hear O.O[/quote]
Car didnt go from 70 to 0 quick enough. Im the only one hurt, now I have to look for another car.[/quote]
Wow. That’s terrible. I hope you get back in the gym asap, and wishing a fast recovery. Keep us updated!
[quote]strongmanvinny wrote:
[quote]Ass Banana wrote:
[quote]strongmanvinny wrote:
[quote]Ass Banana wrote:
Well, totalled my car today driving to Detroit. Pretty sure I got some mild whiplast, so no training for a little bit…[/quote]
What the fuck happened!? Anybody else get hurt? Sorry to hear O.O[/quote]
Car didnt go from 70 to 0 quick enough. Im the only one hurt, now I have to look for another car.[/quote]
Wow. That’s terrible. I hope you get back in the gym asap, and wishing a fast recovery. Keep us updated![/quote]
Might try training today, we will see. Gonna dowhat I can.
So got in and trained today, prolly went heavier than I should have. Neck held up fairly well, lower back somewhat irritated. Went a little heavy and gave myself a headache, but everything went better than expected. Pretty confident my neck and everything will be fine within a week. Good sign, coulda been much worse.
Good to hear dawg. Keep gettin better.
Warmed up with dynamics and soft tissue
Press
Barx10
75X5
95X5
115X5
135X3
Belt on, just trying it
155X3
175X5, PR
Push press
205x3, PR
Press
135X9
Chinup staggered between sets
8X4
Rear delt
4X12
Press felt good, tried the belt and was pretty meh about it. Felt odd, but felt stable. Got some PRs, neck was fine, good session.
Warmed up with soft tissy and dynamics
Squat
Barx10
95X5
135X5
185X5
225X3
275X3
305X1
335X1
320X5, ties PR
Breathing paused squats (5s)
225X2
245X2
255X2
Done
Video up tonight prolly. Decent session, squats felt slow. Got throw. off on 320 cuz I hit the weights behind me on the third rep and had to reset. Breathing pauses are tough, quads weaksss.
Warmed up with soft tissue and dynamics
Pullups (neutral grip)
BWx12, 1 less than all time PR, was 205 at the time… currently like 240, surprised myself there
Bench
barx10
95x8
135x5
185x3
225x3
255x3 (5 sets), x4 (last set)
DB low incline bench
60x12
65x12
60x10
Row
120x12
120x12
120x10
120x8
Rear delt machine
4x15
Bench felt pretty good considering the shitty bench, had 5 in me on the last set but the girly took it before I grinded it out. Cant blame her, spotting the bench is terrifying for her. Got dat dere pump from the incline work and a nasty one from the rows. Rear delt burn like a mofo. Good session even though it took like 30 minutes for a bench to clear up, damn personal trainer does this fucking circuit shit that is like 4 exercises in a row and takes up the whole fucking space. Another kid does like a set every 6 minutes… no joke.
Warmed up with a little soft tissue and dynamite
Squats
barx10
135x5
185x5
belt on
225x3
Paused squats (1s)
275x1
315x1, ties beltless PR
345x1, PR, heaviest I have paused before
365x1, PR, easier than expected
Squats
365x2
365x1
Deadlifts
225x3
275x3
belt on
315x1
365x1
405x2, felt something pop in my back on the second, easily had 1-2 more in me
Hyperextension
BW 2x20
Stretches. Back fairly stiff right now from the deadlifts. Had straps on because the bar was a thick bar and my hand were slick. Fuckin no chalk rulezzzz. Anyways, felt a pop and didnt push it, somewhat sore. Tomorrow might get interesting, most likely fine in a week. Paused squats felt super easy today, funny how I can pause 365 but only hit it for a double lately. Second set felt hard, but I should have gone for a 2nd. Good session squatting at least.
Warmed up with soft stuff and explosions
Press
barx10
75x5
95x5
115x5
135x3
155x1
add belt
170x1
205x1 (push pressed this one)
185x3, PR
200x1, PR
6x4 chinups/pullups between pressing sets
DB incline
60 3x12
Rows
“120” 4x12
Rear delt machine
“100” 4x15
Good session. Press felt pretty good warming up, had a different bar than I was used to because someone else was using it. I like to use the same bar every time, but I used the different one until the 185 set. 185 and 200 were with the normal press bar. Pumped to hit 185 for a triple, good PR. 200 was soooo slow, but I hit it. Finally broke the 200 barrier. DB incline was better this time, gonna keep it like 1-2 more times until it gets easier. Rows gonna keep the same a few as well until they get somewhat easier then increase them. Rear delt burn like a mofo. Video up at some point.
yes me too.
also there’s a terrible lack of funny pics in here.
[quote]strongmanvinny wrote:
yes me too.
also there’s a terrible lack of funny pics in here. [/quote]
Much apology, such sorry.
Warmed up with soft tissue kinda and dynamics
Squats
barx10
95x5
135x5
belt on
185x5
225x3
275x3
315x1
335x4
Smith machine bulgarian lunges
Bar+90 3x8 each leg
Hypers
BW+40 3x12
Some “core”
Squats felt really off while warming up, kept playing with foot positioning. Finally felt decent on 315 when I slowed my descent, I have been feeling much more comfortable and strong with a slower eccentric. Felt pretty strong and back held up great. Pretty much no pain today, barely was there. Lunges kicked my ass, those were hard. The smith machine takes all my balance requirements out, so then I just had to push. Kick my ass… Hypers were good, big butt pump from everything. Really good session, very pleased. Much wow.
Warmed up with soft tissue and dynamics
Bench
barx20
100x10
140x8
190x5
230x3
250 5x5
Spoto press (2s)
190x8
200x8
DB bench
60x10
70x10
80x8
Drove home and like 90 minutes later did
Rows
"100"x10
120x5
140x5
160x5
180x5
200x5, PR
160x8, x8
140x10, x10
100x15, x15
Rear delt machine
85 3x20
Rope curls -ss- rope pushdowns
4x12
Side cable laterals
2x12 each
Bench felt super awkward the first few sets, got the hang of it again the last 2-3. Could have done another 10 pounds prolly, will next time. Spotos were too light the first set, also was focusing enough on upper back tightness. DB felt meh, they were nothing special. Did a bunch of back volume with the female. Then upper back and arms, kicked my ass. Like no rest, started dripping sweat like none other. Felt productive, got dat arm pump. Good day, felt nice to be back in Detroit Barbell.