Ass Banana Flapjack House

Training Training Logs
681


Warmed up with a little dynamics

Bench (went middle finger on ring, one finger out)
barx15
100x8
140x5
190x3
230x2, wrist wraps from here on out
250x2, solid
280x2, solid, had like 2 left
290x2, ties PR, had a rep in the tank
300x1, failed the second, didnt drift toward my face enough, ill get this next week for sure

DB incline (~20-30 degrees)
60x10
70x10
80x10
90x7, solid
90x5, solidish

Dips
BWx12
BWx12
BWx12

Pushdowns
80x12
80x12
80x12

Solid workout, should have gotten 300 for a double, held my breath the entire set and got a little light headed on the second, needed to drift toward my face better next time. Should not have missed it for how well 290 moved. Solid though, pleased.

682

Sick bench PR man, and that fucking picture is the icing on the cakez!

683


Warmed up with dynamics

Low bar squat
barx10, 2 sets
115x5
155x3
205x3
belt on, wrist wraps
245x2
295x2
335x2, solid moved well
365x2, moved very well, bar slid up on the second rep but didnt get out of place much at all
385x2, had at least one more, solid rep, very pleased
405x1, PR, very solid position, moved slowly but didnt breakdown much at all, had another in me, might not have been as pretty, super pumped for my first 400+ squat without knee wraps

Block pulls (~6") against fuckton of bands (~180 at top)
belt on
225x2
275x2
325x2
375x2, solid but bands are starting to hit hard
405x1, slow but very pleased with positioning and speed from blocks
425x0, got it to about the knees but it was just not fast enough off the blocks and bands caught up too quickly

Reverse hyper
140x15
140x15
140x15
140x12, tough, dat ham, donk, back pump doe
140x15, longer rest after last set

Tire flips (1st time doing these)
400x10, alternating with partner, didnt feel that tough
400x10
600x2, awkward to try at first, took a few tries then got the hang of it
600x2, felt easier, getting the hang of the heavier one

Very happy with todays workout. Hit a long time goal of squatting 405 and hit very cleanly. Pulls went really well too, locked out about 585 at the top and easily held onto it. Back feels great, hypers blew it up. Tire flips were fun, gotta do those again. Gonna hit some curls and crunchy things tonight, maybe some rows or upper back too, depends how I feel. Very good session.

684

Hells yeah dude. You’re becoming a strongbro. I hope your personal life is going as well as your training.

685

No complaints, steady job, awesome ladyfriend, no kids. All is grand.

Went in for some assistance
Ez curl
35X10
55x10
75X10
85X10, PR?
65X10
65X10
65X10
65X10

Pallof press (tall kneeling)
50X10
70x10
80X10
80X10
80X10, only for left this set

Bosu crunch
80X10
80X10
80x10
80X10
80x10, das burn mane

Curls cuz my bicep tendonitis was slightly sketchy today, need to stop slacking on these. Pallofs were way tougher on the left side, I breath out at full extension, really hits them obliques. Need to get these better, should help with my back and maybe even hip. Dem crunches kill my abs and some oblique, mostly ab tho. No low back stress, all in the muscle. Solid prehab/assistancy stuff.

686

Warmed up

Incline (~30)
Barx10
95X5
135x5
185x3
215X3, solidish, could have gotten back tighter
215X3, better, had a rep or two left
215X3, tough, didnt drift toward my face enough, made it harder on myself
215X3, better, had a rep or two

Chinups
Bwx8
Bwx8
Bwx8, pretty pleased these were good, bw at 239
Bwx6

Cable rows (medium D)
150X5
180x9
180x9
180X9
180X9, fairly stric, good squeeze, better on the right

Lat pulldown (medium D)
140X12
140x12
140x12
140x12, little light, didnt get great contraction tho…

Inverted rows (knees bent)
4X12, squeeze, awkward, little easy

Cable externals
4X12each, left had breaks, definitely weakers, needs work

Ez curls
65X10
55x12
55x12

Inclines felt pretty good, misgrooved the third set. Fourth i flared at the right time and killed it. Decent back volume, really happy with my chinups. Gained like 5 pounds the last six weeks and chins havent taken a hit. Good lat contraction, might do weighte. Tows were solid, a little english on the last couple but overall solid. Feel a better contraction when I arch my mid back and kinda puff my chest. Much better. Shoulder felt really good, very minimal ache. Solid, lackluster pulldowns and inverted rows tho.

687

605×870 133 KB

Didnt really warm up

Low bar squat
barx10 (band around knees)
95x5 (band)
135x3 (band)
185x3 (band)
add belt (got a new single prong inzer belt)
225x3
275x3
315x1
345x3, felt decent, moved slowly, distracted by pants
345x3, decent, had trouble finding depth today, couldnt tell if high or low
345x3, last one moved slow with some mild knee cave, didnt feel like squatting more due to pants (story below)

Paused deadlift (2s)
225x2
275x2
315x2
345x3, solid
345x3, got a little out of position on the third, mild tweak, no problem tho
345x3, much better, solid positioning, just slowish
345x3, good, slow, solid form and tightness from the bottom, working on position, not necessarily speed/explosiveness

Went home because my pants I was wearing decided to rip a little bit at the bottom of every squat. What started as like an inch rip ended up being like 8 inches at least and when I walked around you could see my compression shorts. Aint no one wanna see that. So I kept getting distracted in the hole on squats because they were ripping but didnt want to leave the gym so I decided fuck it, squats werent great. Deads went well besides one or two reps. Much better when I try to get super tight. Meh workout, just didnt really feel like doing it today. Squats just felt heavy, and trying to break in that new belt is a bitch, so stiff.

688

Did some assistance cuz I didnt want to do it yesterday with ripped pants.

Hypers
Bw 4x25

Pallof press
70 5X12each

Cable bosu crunches
80X12
100 2x12

Then some kid took my spot amd started using my cable to curl while I stared at him. Completely oblivious. Trunk stuff burned and was tough.

689

Warmed up with dynamics

Bench
Barx10
100X8
140X5
190x3
Wrist wraps
230X2
260X2
280x2
300X1.9, if this was likeone pound lighter id have it, just didnt flare early enough
300X1,9,again just didnt flare At the right time,or just need to get stronger

Incline bench
135X10
185X5
195X5
205x5, ties pr, all of my incline are a fairly close grip too
135X15, PR

Db rows
85X10e
100X10e
110x10e
120X10e, getting tough, feeling it tho, loose last two ish
130x10e
130X8e
130x5e,tough

Tricep pushdown
60 3x12

Planks
4X1m,these were tough, really focused on rigidy, kicked my ass, gona try to add a little time next week

Bench felt decent,but was just a little off on the heavy sets. Keep getting stuck midpoint ish, clay wants me to do some heavy db rows to try to help it. Gonna give it a try. Planks sucked.

690


Warmed up with soft tissue and dynamics

Low bar squat
barx10
115x5
155x5
belt on (breaking in this inzer 13mm is a bitch)
205x3
245x3
295x3
335x5, pretty smooth, had a few in me
add 3m knee wraps
365x3, lost balance on the third, had to step back, just racked it, weight felt easy
395x5, PR, felt pretty solid, somewhat slow but had another rep in me pretty sure, not goodmorning’ing the shit out of it either, feeling pretty confident with squats right now, need to get inzer gripper knee wraps, they are amazing

Deadlifts
225x3
275x3
add belt
315x1
365x1, feels a little weird with a different belt
405x1, felt meh, moved pretty quickly tho
455x1, might have had another rep in me, moved pretty smooth and didnt lose position much, might be the best I have pulled 455, think I only rounded a smidge

Reverse hyper
140x15
140x15
140x15
140x15
140x15, lower back and ham pump, def feeling the glutes, but not as much

Tire flips (feel like vomiting at this point)
400x4
600x8, some rest between each rep, prolly like 15s between

Squatting is going really well, need to get new knee wraps lol. Minor tweak on squatting instead of pulling, didnt affect me much at all. Prolly the best 455 pull I have done, had at least 20 more poounds in me. I feel like that belt bruised my trunk area and made me feel like I needed to puke. Got a little redness where the belt is, but it just felt way more supportive, almost too much lol. Might have to up the weight on hypers, they were not terribly hard but they burned a good amount. Prolly going to hit some crunches, pallofs, and maybe planks tonight if I do anything else. Solid day.

691

Warmed up soft tissue and dynamics

Bench
Barx5
95X5
135x5
185x3
225X3 (8sets), bar speed pretty fast on all of these, paused the second half, fatigued by the end, bicep wasnt happy at all, no shoulder stuff tho

Chinups
Bwx8
Bwx8
Bwx6
Bwx5, bicep wasnt happy and i think it affected these, and im 240 right now

Cable Row (medium Dd)
120X5
160x5
180x10
180x10
180x10
180x10, decent contraction on the right, did some t spine stuff and got a rib head back in place, better contraction on the left after, hurt to do it tho lol

Db rows
100x12e
100x12e
100X12e
100x12e, pretty solid, felt it pretty well, pretty strict too, still better on the right

Cable ER and IR (
20x12, 35x12
20X8 15x4, 35x12
20X6 10x6, 35x12, left side struggled, right side I got 3x12 with one rest on the last set, need to get that left stronger

Cable curls
4X12, lefft side tough

So fat. Bench moved pretty well, no shoulder issues but bicep was an asshole. Hole left arm felt weak And achey. Need to corral this shit. Doesnt impact my benching really, just painful, not weak yet.

692

[quote]Ass Banana wrote:
300X1.9, if this was likeone pound lighter id have it, just didnt flare early enough
300X1,9,again just didnt flare At the right time,or just need to get stronger[/quote]
Hahah I like that measure. Gonna try to hit some square root of three reps on my bench soon. Keep it up, nice progress

693


Warmed up with soft tissue and dynamics

Bench
barx10
100x5
140x5
190x5, mild bicep stuff
230x5, mild, surprisingly good
250x5, good, moved well, not that painful
250x5, moved well, a little wonky on some eccentrics and bar path wasnt perfect
250x5, very solid, touched the same spot, consistent and had like 2 more reps in me

Close grip floor press
140x8
190x8, easy
210x8, pretty easy
230x8, had a rep or so left, got tough
230x8, better form and tightness this set than last, solid set

DB rows (straps)
100x10e
120x10e
120x10e
120x10e
120x10e
120x10 left only, felt it pretty decent and kept them pretty strict actually

PVC crazy bell bench (32kg of KBs total, 16 a side)
3x8, kicked my butt, shook like Michael J Fox, pumpy

Planks
BWx75s
BWx75s
BW+45x30s
BW+45x30s, these all kicked my ass, focused on bringing the ribcage down, breathing through my balls deeply, and using full breaths, big difference in muscle activation

Solid workout, bicep did surprisingly well, iced a lot that last couple days, and massaged it. Very minimal pain, and weight moved well. Gonna up it for next week. Floor press went really well, think that ties a PR or is one on those. Rows are hard lol, pvc bench is tough, planks suck.

694

Warmed up with soft tissue and dynamics

Low bar
barx5
115x5
155x5
205x2
belt on
245x2, hip feeling really good today
295x2
335x2
knee wraps 3m
385x2, stupid easy
425x2, had like 2 more in me
455x0, no excuses, just sucked on this one, wasnt aggressive enough, the way everything was moving this should have been solid, shit the bed this set, didnt push elbows forward and lost it right at the toughest spot, went for it again like 2 seconds later with more aggression, missed it because fatigue this time, would have had it if I took it like the second, strong enough to hit that plus some more

Deficit deadlift (2")
225x3
275x2
315x1
belt on
365x1, moved pretty well
405x1, solid, didnt slow at all
435x1, PR, moved pretty solid, had another in me
455x0, pulled it to mid shin, it got tough, and I was blacking out so I stopped, pretty sure I am strong enough to pull it, just body is a dick, side note, totally fatigued from missing 455 squatting.

Reverse hyper
140x20
140x20
140x20
140x20, these were tough, huge hammy, low back pump

Hyper ghetto GHR
BWx8
BWx10
BWx10, these burned the hams and the donk a lot, walking funny after these

Booty marches
Blue and silver x2m

Content with the day because I hit 2 PRs but dissapointed because I should have had more, just didnt do it right. Will hit 450+ in the meet.

695

The double 450 grind. Your pictures can’t keep up with the fuckin gains.

696

Warmed up with soft tissue and dynamics

Spoto bench (1s)
Barx10
95x5
135X5
185X3
225X3 (8sets), moved very fast today, used competition grip, close, and wide, bicep got angry by the end but didnt affect speed or form

Cable rows (2d handles)
120 10X10, short rest (~45-60s), very good contraction, tough by the end

Lat pulldown (straight)
120 10x10, good contraction, short rest, getting pumped

Facepull
60 10x10, short rest, burned at the end

Ez curl
45 10x10, these were tough

Really pleased with how bench moved, bicep a little angered but I havent been icing it enough. Really liked 10X10, short rest, awesome contraction, lots of volume for the back in a short time. Could be sore tomorrow

697


Warmed up with soft tissue and dynamics

High bar breathing paused (5 breaths, ~8-10s)
barx10
95x5
135x3
185x3
225x1
235x1
245x1
255x1
265x1
275x1, PR?, moved fairly well, traps sore from high bar position, bicep was not up to low bar today, well I could have but I didnt want to push it today, give it a little break, didnt really feel like squatting so did something silly

Deadlift
225x2
275x2
315x2
365x1 (8sets), moved pretty well, working on foot positioning and setting up a little further back than I am used to, need some work. Girlfriend pulled 165 today.

Bulgarian lunges
50 (weight in opposite hand) 8x10 each leg, these were brutal, legs pumped, butt pumped, form has greatly improved on these tho, I like one dumbell to challenge a little lateral stability as well, gonna be sore tomorrow… dumb person

Bosu crunches
75 6x10, burned like a mofo, these kill my trunk without killing my back, I also breath out completely at the top and hold that position for ~2s

All the assistance was done with a short rest, like 45s. It was I go you go with the ladyfriend. Lots of volume in a little bit of time. Beltless deadlifts moved well, I think I am a little faster with a belt off the floor, but idk. Volume I guess, prolly gonna taper down in the next 3 weeks with volume leading up to the meet. Main lift volume dropping so assistance is higher.

698

2082×1324 317 KB

Warmed up with soft tissue and dynamics

Bench (paused, competition style)
barx10
100x5
140x5
190x3
wrist wraps
230x2
260x2
280x2, off, not used to pausing I guess, didnt feel that hard tho
280x2, felt much better, solid pauses, had like 2 reps in the tank
290x2, PR, solid pauses, had a rep in the tank, tied my Tng PR, felt smooth didnt slow much at all
270x2, very solid
270x2, felt even better
270x2, felt very controlled and smooth, prolly needed to try to be a little more aggressive tho

Close grip floor press
185x8
225x8
225x8
225x8, first time getting 3x8 floor pressing, hada rep or two on each set

2 minute drill (3 reps, pause 10s at top, 3 reps pause 10s at bottom, repeat 2m)
40sx 2 sets, these were awful, they burned like a mother, finished both sets tho

DB rows (straps)
85x8e
120x10e
120x10e
120x10e
120x10e
120x10e, these are getting easier to be strict the entire time, felt them decently, moved them well tho, might go up a little bit next time or try to do like 12.
120x10 left only

Planks
BW+45 x45s
BW+45 x45s
BW+45 x45s
BW+45 x45s, these were very tough, struggled to stay up, still need to get my left oblique firing better

Bench felt very solid today kinda, tried to do max width grip compared to middle finger on the rings and it felt awkward, switched it after the 280 set, after that I killed every set. Going to keep that grip until the meet. Feel stronger leading up to this meet than previous on the bench, hitting higher rep PRs but havent went for a single in a while, really want to hit 300 for a double before the meet. Prolly got some heavish singles or doubles until the meet.

699

Nice work in here.

I too am experiencing some soreness after highbar squats, tho I don’t believe mine is “from it” I do know that it keeps making it re sore after squatting again . Since i only highbar squat it’s becoming endless…

Bench looking good man. W.e grip you train with will end up being the strongest* . Seen a nice vid from. Eric Spoto the other day explaining the how’s and whys of the spoto press. I see it used in various ways… Diff heights…pauses or no pauses… even closegripz. According to him - a full pause as close to the chest as possible w.o touching is the method. The idea being that- if you can fully pause and hold that weight and make the press- then you def. Should be able to pause that weight on your chest (where some of the weight is then literally deload ed on to your chest) and make the press. Sry just looked like a good spot to talk about the new found knowledge lol.

I’ve found doing closegrip work carries over to my bench more than incline, dips or anything else. In particular when i hammer full paused closegrips I feel stronger and more explosive on reg. Bench.

700

Well mine hurts from switching to low bar from high bar, it all started right after and hurts squats and bench. Better if I ice it frequently and do some curls…