.
[quote]barbedwired wrote:
.[/quote]
I dont want nightmares sir…
Press
Barx10
95X5
115X5
135X10
135X9
135X7
25 chinups between setS
Rows
140x12
140X12
140X12
140X12
Lat pull down
140X12
130X12
130X12
120x12
Rear delt
90X15
90X15
90X15
Ez curls
65X10
65X10
65X10
Back irritated from warming up and goblet squatting… smh. Pressed without a problem, thought id get 3x10 and was wrong, the pump is real friend. Lots of back work. We will see how squatting goes tomorrow. Moght try low bar or high bar instead of front squats just to be able to do reps.
Low bar squat
Barx10
95X5
135X5
185X5
Belt on
225X3
275X3
295x10
295X10
Smith machine bulgarian lunge
1 plate 3x10 righ, 2x10 left
Hypers
Bandx12
Band 40x12
Superset with
Ball rollouts
Bwx6
Bwx8
Soo gassed, so out of shape. Almost puked. Very difficult to complete.
Missing training today. Dad had a heart attack and had to be there, things are much more important. Makes you realize how important staying healthy is. Might re-evaluate some things…
[quote]Ass Banana wrote:
Missing training today. Dad had a heart attack and had to be there, things are much more important. Makes you realize how important staying healthy is. Might re-evaluate some things…[/quote]
I am sad to hear of the news. Sending good vibes to you and your family man, hope he improves.
Also, I wasn’t gonna post this, as you already know it, but you have become quite literally a fucking animal since you’ve started this log. Thanks for the mobility tips, as I have used the goblet squats and my glute activation in daily life has increased so much.
[quote]strongmanvinny wrote:
[quote]Ass Banana wrote:
Missing training today. Dad had a heart attack and had to be there, things are much more important. Makes you realize how important staying healthy is. Might re-evaluate some things…[/quote]
I am sad to hear of the news. Sending good vibes to you and your family man, hope he improves.
Also, I wasn’t gonna post this, as you already know it, but you have become quite literally a fucking animal since you’ve started this log. Thanks for the mobility tips, as I have used the goblet squats and my glute activation in daily life has increased so much. [/quote]
Thanks for the support, he was discharged from the hospital and doing well. Glad I could help.
Warmed up with dynamics
Low bar squat
barx10 (lots of pausing during warm ups)
115x5
155x5
205x5
belt on
245x3
295x8
335x8, PR, had a rep or so left, little knee cave and goodmorninging near the end
Deficit sumo deadlift (~2")
belt on
225x3
275x3
315x2
365x1
385x1
405x1, ties PR (much smoother)
425x0, setup was off
425x1, PR, clean rep, slow though
Leg press
~5-6 pps 4x12
Squats were pretty good, feel like I am getting a little loose naear parallel. Could have done more which was a pleasant suprise. Deads felt good, much more comfortable with sumo, not worried about the back doing stuff. Glad I hit that weight after missing it. Better tightness, setup, and aggression. Got some quad work.
Chris Duffin is a really efficient sumo puller, and I’ve learned a lot from watching him. Sumo is such a different animal for me, when I pull sumo I feel like I’m doing a REAL deadlift, because I am squeezing the bar off the floor with all of the force I have as opposed to just mindlessly yanking it with my biceps cause I’m a terrible conventional puller.
Also, that fucking picture dude.
[quote]strongmanvinny wrote:
Chris Duffin is a really efficient sumo puller, and I’ve learned a lot from watching him. Sumo is such a different animal for me, when I pull sumo I feel like I’m doing a REAL deadlift, because I am squeezing the bar off the floor with all of the force I have as opposed to just mindlessly yanking it with my biceps cause I’m a terrible conventional puller.
Also, that fucking picture dude. [/quote]
It just feels so much more natural and easy to get into the right positions. Conventional just feels like the bar is forever away.
You’re still hitting PR’s in here eh? Nice work, man.
[quote]Loftearmen wrote:
You’re still hitting PR’s in here eh? Nice work, man.[/quote]
Thanks. since when are Canadian with that “eh”? Im the northerner.
Warmed up soft and dynamic
Lat pulldown supinated
100X5
120X5
140X5
160X5
180x5
200X8, PR?
200X7
200X5
160X10
140x10
140X10
Cable rows
140X10
120X10
120X10
120X10
Press
Barx10
95x5
115X5
135x3
155X9, rep in the tank
Immediate dropset
135X3
115X3
95x5, dead, thanks vinny…
Rear delt machine
85 3x15
Superset with ez curls
65 3x12ish
Squat racks were taken for like a half hour. Fuckers. Got a back pump like no other before pressing. Using a supinated grip feels better for the back, forarms hate it tho. Coulda hit 10 on 150. Good back volume.
Warmed up with soft tissue and
dynamics
High bar squat (close stance)
Barx10
95X5
135X5
185X3
225x3
275X1
255X15, PR, felt decent, sucking wind
Smith machine bulgarian lunge
1 plate 2X10 eacg
Swiss ball rollout
Bw 2x8
High bar is feeling more unsucky, pretty gappy with it overall. Lunges had a sharp pain in my rigght quad, f that. Rollouts are killers, dat trunk burn.
Warmed up with soft tissue and dynamics
Bench
Barx10
100X10
140X5
190x10
200X10
210X10
220x8
230X7
230X5
Db bench
60X10
70X6
80X6
80x6
80X6
Pushdowns
3X10
Curls
3x15
Band kb bench
30Ish kbs 2x3
So much bench volume, much soreness tomorrow. Got super fatigued about halfway through. Clays having us try higher volume for a little while. Kb bench is tough to stabilize.
Warmed up with soft tissue and dynamics
Low bar squat
barx10 (random pauses in warm ups)
115x5
155x5
205x3
belt on
245x3
295x3
315x8, all over the place on this, didnt feel hard though
325x8, much better, maybe one more rep
325x8, had 1-2 left, best set yet
Sumo deadlift
225x3
belt on
275x2
315x1
365x1
405x1, smoked it
435x0, hardly left the ground, frustrating
435x0, got it about an inch up, but was a little forward, cant budge 30 pounds more than I can smoke…
Conventional
315x5
315x5, used higher belt position and felt much tighter when getting another breath, might have to make a belt change
Squats got better as I went on, first set didnt take serious enough and was all over the place. Have lost weight without realizing it lately, belt wasnt as tight this week. Gonna have to eat dammit. Sumo technique frustrates me so much, I feel like I am being a giant mental pussy, I can pull 425x2, but not 435… Higher belt and narrower stance with conventionals feels much more natural. Work in progress…
[quote]Ass Banana wrote:
Missing training today. Dad had a heart attack and had to be there, things are much more important. Makes you realize how important staying healthy is. Might re-evaluate some things…[/quote]
Aloha,
I have no idea why the name of this log caught my attention. Then I looked through it…DAMN impressive. I have officially added this to my list of logs to check-in on!
Definitely agree with the other assessment of Chris Duffin. I watch him, Amit and Bronwen Sapir and a few others.
Sorry to hear of your father’s heart attack but good to see he has been released. We all need to do a self-check regarding the importance of maintaining a healthier life. I have definitely learned A LOT over the last three years working with Tim and all of the T-Nation coaches.
Look forward to watching your progress.
A hui ho.
[quote]HawaiiTunya wrote:
[quote]Ass Banana wrote:
Missing training today. Dad had a heart attack and had to be there, things are much more important. Makes you realize how important staying healthy is. Might re-evaluate some things…[/quote]
Aloha,
I have no idea why the name of this log caught my attention. Then I looked through it…DAMN impressive. I have officially added this to my list of logs to check-in on!
Definitely agree with the other assessment of Chris Duffin. I watch him, Amit and Bronwen Sapir and a few others.
Sorry to hear of your father’s heart attack but good to see he has been released. We all need to do a self-check regarding the importance of maintaining a healthier life. I have definitely learned A LOT over the last three years working with Tim and all of the T-Nation coaches.
Look forward to watching your progress.
A hui ho.[/quote]
Thanks for stopping by, and thanks for the kind words!
I feel you on the 30lbs more than you can smoke thing. It’s a trend with sumo, tbh. It’s either the weight comes off the ground and you finish, or it just doesn’t budge at all. No in between.
Cool stuff Brother Banana, Eliminator of Pussies.
Warmed up with dynamics
Press
barx10
95x5
115x5
135x3
165x1, misgrooved like a mofo, felt heavy
160x7, had a hard rep left
Push press
185x3, slow lowering, had a few in the tank
20 chinups between pressing sets (4 sets)
Lat pulldown (supinated)
120x10
140x5
160x5
180x5
200x12, PR, last rep a little sketchy
180x10
160x10
140x12
120x15
Cable row (superset with cable laterals)
140x10
120x10
100x10
100x10
100x10
Cable lateral raises (superset between cable rows)
20x12, 3 sets each arm
Rear delt machine (superset with curls)
85x15, 3 sets
Ez curls (superset with rear delt)
55x15
65x12
65x8
Done. Press felt alright, nothing special, had one in the tank. Push press just to feel something heavy, slow eccentric. Lots of back volume, lat pulldown was easier today than last time. Going to try to push one set then get some volume in. Trying something new with rows, let shoulders come forward and rounding upper back a little bit, gets a little stretch but I feel it a hell of a lot more, lower back neutral position. Laterals burned, had a little too much upper trap help tho. Fuck rear delt machine, might do pullaparts.