You’re looking at a minimum of a 3 hour drive to where I live, likely more with traffic. I’ll let you know tho later on, got some planning to do atm. Would be nice to train still.
If not no biggie, would totally just take the entire week off. Would be nice.
Warmed up with dynamics
Incline bench (30ish degrees?)
barx10
95x10
135x5
185x3
205x1
225x1, solid, at least two left
165x8, solid
165x8, getting tougher
165x6, then 135x2 to finish the 8
135x8, getting tough
135x8, pump is real friend, took about 10 minutes to do the 5 sets
Chinups
BWx3
25x3
25x3
25x3, all had a rep or two left
BWx7
BWx6
BWx5, tough at the end
Cable rows (medium DD)
100x5
130x5
150x8
170x8
170x8, pretty good contraction on these
160x8
120x20, burny
Lat pulldown (DD)
100x5
140x8
140x8
140x8, solid burn, better when pulling to roughly nipples with slight lean
140x8
100x20
Rear delt machine
70 4x20, more difficult when I actually do it kinda right… lol
DB external rotations
15 3x15e, getting better
EZ curl
65x15
65x12
65x10, tough
Solid workout, incline kicked my ass more than expected. Wanna give incline a try to see how my bench does with it. Prolly a month at least, or until the meet. June 27 is my next meet. Pretty good back volume today.
Warmed up with dynamics
Low bar squat (lots of pausing and band around knees)
barx10
95x5
135x5
185x5
225x3
275x3
add belt and wrist wraps, no band anymore
315x1
245x5, as explosive on concentric as possible
245x5
245x5
245x5
245x5, took 16m total, happy with all but like 2-3, felt waaay out of shape, tougher than expected
Bulgarian lunge
BWx20e
BWx20e
BWx20e
BWx20e, burn is real…
Leg press
3ppsx20
3x20
3x20
3x20, tough, lots of quad volume today
Suitcase carry (walked heel to toe forward and backward like ~10’)
70x30s
70x30s
70x30s
70x30s, really focusing on shoulder and rib positioning
Solid workout, really underestimated how much squats take out of you when you try to push as fast as possible on the concentric. Happier with foot positioning and knee, still had some slip ups but it is good speed and technique practice. Engrain a good pattern. Quad volume was for real lol.
Warmed up with dynamics
Bench
100X10
140X8
190X5
230X3
260X2
280X2, solid,had 1-2 in the tank
250X5, lacked focus on this set, not tight enough, not terribly difficult tho
260X5, ties PR, had another rep or two
270X4, PR, would have got five but happened to have short rest here
Close grip floor press
140X10
190x10
210X9, dat lockout tough doeee
190X10
Dips
Bwx15
Bwx12
Bwx12
Cs Tbar row
90X10
115X10
140X7, PR i guess
115X10
115x10
115X10
115x10
115X10
115x10, some back voluMe
Band pushdown
2x25
Ez curls
65 4x10
Bench felt pretty decent, shoulder felt really good from bench, floor press a little weird but best it has felt in a while. Getting better at arching in the thoracic and feels a lot better on my back. Getting stronger. Decent tricep volume i guess, then solid back stuff.
Warmed up with dynamics
Low bar squat
barx10
115x5
155x5
205x3
belt on
245x3
295x2
335x2, felt slow
365x2, first one was solid, second shifted to my right side and went slow
375x1, getting goodmorninged out of the hole, bar rolled on second rep and failed…
375x2, first decent, second was very leaned, very unhappy with that
add wraps (2.5m)
385x2, stupid easy, moved grip out like 2" each side, able to get back waay tighter and push my elbows forward more, felt like a whole new squat
405x2, solid, had another in me at least, widened grip made a huge difference, figured my squat out
Conventional deadlift
225x3
belt on
315x3
365x2
405x2
425x1, attempted a second, super slow off the ground and back was losing position so I just dropped it, would have locked her out without a problem tho
Reverser hyper
140x12
140x12
140x12
140x12
140x12, hammy and low back pump is real, small booty action
GHR (6.5 pins)
BWx6
BWx4
BWx6
BWx5, god these are so fricken hard…
Super excited I figure out why my squat was so shitty lately, best it has felt pretty much ever after that small adjustment. Glad Clay helped me out on that. Deadlifts just felt super heavy and I fucked my position on the second, felt my back rounding and really stressed so I stopped. God assistance stuff is harder than the lifts lol. Going to take about 10-11 days off from lifting, maybe some mobility work but nothing strenuous. Going to be a nice change of pace. Rest up and then kick some ass going into my meet in late June. 4 days of work the NC here I come.
Warmed up with tspine and bands
Bench
Barx10
100X10
140X8
190X5
230X3
260X2
280X2, bar path weird, tougher than expected
280X2, bar path even worse, second rep tough
280X2, tried wraps, happened to be much smoother as well, maybe another rep
4Board
280x5, surprisingly easy
Incline bench (~45)
140X10
190X7, PR, awkward setup
190X5, getting tougher
190X3, just stalled on the fourth, gassing out
Dips
Bwx10
25X10, focusing on shoulder position and tracking
25X10, tough
25X7, these feel awesome for chest shoulder and triceps, need to give them a shot
Cs row
90X10
115X10
140X10, PR i guess, lots of cheating last two
115X12, cheating last two
115X12, some cheaty
115X12, last four tough, mid set break
Pushdown
80X10
90X10
100X10, very hard
90X10, very good tricep contraction and no elbow issues, solid
Everything felt awkward after the time off. Awesome vacation. It will be back on track next week I am pretty sure. Good to get back.
Oh you’re finally back, I missed those weird pictures.
You gonna have nice soreness tomorrow.
ALL HAIL LORD BANANA
Gotta have the weird pictures, its like my signature ha.
Warmed up with dynamics then spontaneous prowler pushes??? Thanks Clay.
Low bar squat
barx5 (some pauses warming up, legs warm from prowler…)
115x3
155x3
205x3
add belt
245x2
295x2
335x2, fairly solid
365x2, killed it, solid positioning throughout, had like 2-3 at least
385x2, solid, somewhat difficult but had another 1-2 in me, very content with squats today
add wraps
405x2, very slow, just kinda sucked on this set
Deadlift
225x3, everything feels awkward pulling
add belt
315x3
365x2
405x1, smooth, not as fast as I would have liked
435xidk, pulled it to mid shin and just blacked out, didnt go down or anything but just left it at that, easily had it just didnt know where I was, had like 2-3 reps in me
Reverse hyper
140x15
140x15
140x12
140x12, low back, hams, and a little donk
Hyper GHR thing (idk it was weird)
BWx10
BWx10
BWx10, felt awkward
Hanging leg raise
BWx10
BWx10
Squats were very solid today without wraps, the wrapped set was kinda shitty, form was fine but super slow. Pulls just felt awkward as f. Assistance is assistance, hamms and stuff.
Did some light assistance stuff with ladyfriend
Booty machine
Stack 3x10
Db rows
Started at 55 up to 125, 10 pound jumps x8 reps each
Reverse curls
45 3X12
Cable external rotations
20 3x10
Cable internals
30 3x10
Cable bosu crunches
80 3x10, holy fuck these burned so bad, no back stress, hella fatigue quickly
Warmed up with stuff
Incline
Barx15
95X8
135X5
185X2
205X4, PR?
205X4, like two reps left
205X5, had a rep left maybe
135x12
Cable rows (semi supinated)
120X8
150X8
180X8
180x8
180X8
180x8
180x8, good contraction
Db rows
105X10e
105x10e
105X10e
105X8e, tough by the end, solid though not too cheaty
Lat pulldown (DD)
120X10
120x10
120x10, not feeling back as much as hoped
Cable externals
20 4X10e, rests needed, waay tougher than expected, left has some work to do
Cable internals
30 2x12e, weird to get subscap burn
Ez curls
65X12
65X10
55x8
Some minor left anterior shoulder ache. Lateral to bicep tendon, very mild but keeping note of it. Solid workout. Incline feels super weord for doing it so infrequemtly. Got room to progress though. Lots of back, fairly decent stuff.
[quote]Ass Banana wrote:
Cable bosu crunches
80 3x10, holy fuck these burned so bad, no back stress, hella fatigue quickly[/quote]
I always laughed at people doing them… Until I tried them. Lol “Holy fuck” was a good expression.
Seems like you pretty much discovered one dirty secret to get them 6-pack abs
[quote]squats and milk wrote:
[quote]Ass Banana wrote:
Cable bosu crunches
80 3x10, holy fuck these burned so bad, no back stress, hella fatigue quickly[/quote]
I always laughed at people doing them… Until I tried them. Lol “Holy fuck” was a good expression.
Seems like you pretty much discovered one dirty secret to get them 6-pack abs[/quote]
Waaaay too fat for a solid six pack.
Warmed up with dynamics
Low bar squat
barx10
95x5
135x5
185x5
belt on
225x3
275x1
325x4, solid, good speed, very happy with technique
325x4, solid, very content
325x4, solid, somehat tough at the end, could have gutted out like 2
Paused deadlift (~1s right off floor)
225x2
275x2
315x4, solid
315x4, tougher than expected, solid form
315x5, Pr, solid, very happy
Bulgarian lunges (weight held opposite of working leg)
BWx12e
25x12e
50x12e, burny
50x12e, challenged some lateral stability
Bosu ab crunch thing
80x12
80x12, holy burn
80x8, break needed, I am weakness.
Squats were feeling pretty good, using this day to hit some decently heavy weight but still have as perfect of form as I can muster up. Really trying to perfect everything because I am a paranoid fuck. Deads felt good, back was sketchy early but felt great after. Lunges suck, should keep doing them, makes me breath like a fatty. Fuck abs.
Nice, catch a sub on youtube for that idea of paused deads. Masochistic thing a bit although I pause for like 2 seconds
Ironically I injured myself doing pause deads. It’s good to have a strong confidence in your ability before you attempt those, especially heavy.
[quote]squats and milk wrote:
Nice, catch a sub on youtube for that idea of paused deads. Masochistic thing a bit although I pause for like 2 seconds[/quote]
I generally do one or two seconds, first time doing them since before the last meet so started lowerish.
[quote]strongmanvinny wrote:
Ironically I injured myself doing pause deads. It’s good to have a strong confidence in your ability before you attempt those, especially heavy.[/quote]
I feel like nailing these with weights in the 75-90% will make your form better than anything else will personally.