Ass Banana Flapjack House

Training Training Logs
701

Warmed up with soft tissue and dynamics

Low bar squat
115x8
155x5
205x5
belt on
245x3
295x1, stupid fast
335x1, really fast
wraps on
385x1, pretty damn fast
425x1, had a pause on the way down because I was losing balance, but went very smooth on the concentric
455x1, PR, hit this pretty damn solid today, didnt really stall at all, very pleased

Deadlift
225x3
275x2
belt on
315x1
365x1
405x1, moved very fast
455x1, fastest this weight has moved in the gym I think, very solid positioning, very pleased

Reverse hyper
210x15
210x15
210x15
210x15
210x15, these were tough at the end of each set, tried to not swing it excessively

Hyper ghetto GHR
BWx10
Bwx10
Bwx10
Bwx10, these burned and felt awkward at the same time, odd

Banded GM
2x15

Lat pulldown
120x15
150x10
150x10, felt lats a good amount, wanted some back volume, jumped in with people

EZ curls
65x12
65x12
65x12, burned but pretty strict

Overall very good day. Hit a weight I shit the bed on last week, hit it well too. Squats a deadlifts felt very solid, assistance was solid. Were told to try to hit like second attempts, so all had some in the tank. No back pain whatsoever this workout, very pleased, not even soreness.

702

Nice, honestly the squat didn’t look like it was a PR. Btw, so many spotters. Randoms or friends?

703

[quote]squats and milk wrote:
Nice, honestly the squat didn’t look like it was a PR. Btw, so many spotters. Randoms or friends?[/quote]

The weekends I train with a powerlifting crew, so whenever the weight gets heavish we get 3 spotters to make sure you dont die just in case. Its just a safety thing because they dont use the straps because it is annoying to adjust, its also easy to take the weight if the fail even up to like 800 with 3 people, generally 5 with that weight tho. Its a great team atmosphere when everyone is there rooting for you.

704

Warmed up with soft tissue and dynamics

Spoto bench (1s pause an inch off chest)
Barx10
95X5
135X5
185X3
225X1
WrapS
240x3 (6sets), these moved very well, had like one or two slower ones but other than that all went speedy, bicep wasnt happy but it was tolerable, able to control it still

Cable row (2 D handles)
130x10 (5sets)
120X10 (5sets), pump was real, tried to pull each handle apart and this killed my back

Lat pulldown (straigh)
130X10 (2sets)
120X10 (6sets)
110X10 (2sets), these got tough really quick, surprisingly grip was getting tired, it never does, still good contraction, rests got longer at the end

Facepull
70X12 (10sets), these were really good, I think the best they have felt, gotta keep fiddling with them to feel them well but its working

Ez curl
45X12 (5sets), nothin special, last set was crazy hard

Rear delt
Light x12 (5sets), weak

Did some band traction. Solid workout, bicep was a little dick but not terrible. Back was done after this fuckton of volum. Lower volume next week or maybe just the week of the meet. Im not strong yet anyways.

705

Warmed up with dynamics

Low bar squat
barx10
135x5
185x3
belt on
225x1
275x1
295x2 (8sets), these felt pretty smooth, had like 1 or two be a little sassy, speed was pretty good, tried to be super fastttt

Deadlifts (1 conventional then 1 sumo)
225x3
275x2
315x1
365x1e (6sets), still playing with conventional foot positioning, feels like I am too close still, but then going away and it feels like its away from me

Bulgarian lunges
70 (opposite leg) x10 (5sets), these sucked ass, solid tho

Bosu crunches
75x10 (3sets), these blow, good tho

Solid workout, bicep felt really good, got some speedish stuff in, solid form work, and some leg volume.

706

640×960 81.4 KB

Warmed up with soft tissue kinda and dynamics

Bench (competition pause)
barx10
100x5
140x5
190x3
wrist wraps
230x2
260x1
280x1, stupid easy, flew
305x1, tried to straight push initially then drifted but still wasnt that hard, might have had another
305x1, smoother than the first, speed similar, no sticking at all

Close grip floor press
195x8
235x8 (3sets), PR, these got tough by the end, but heaviest I did for 3 sets

DB rows
95x10e
120x12e (4sets), felt good, tough at the end, felt them pretty well, too, these feel like they are helping bench a lot

Triceps pushdown
3x20 at some lightish weight

Planks
1 minute (4sets), fuck planks, pretty sure they are helping my back tho

Solid workout, very pleased with bench, going to try to hit like like 320+ in the meet. 305 should be easily in the bag. Feeling strong.

707

Warmed up with dynamics and soft tissue

Low bar squat
barx10
115x5
155x5
205x3
225x1
belt on
295x1
335x1
knee wraps
385x1
415x1, solid, almost passed out but very solid speed and form

Deadlifts
225x3
275x2
315x1
belt on
365x1
405x1, easy, still need to get foot position figured out, got away from me a little bit, but moved stupid easy

Reverse hyper
140x20 (3 sets), nice pump, not crazy intensity, some volume but not killing me

Ghetto hyper GHR
BWx10 (3sets), felt easier today, hams got em

Did some stretching and stuff. Solid workout, very pleased with stuff today, openers set at very reasonable weights, should kill them.
415-285-425 openers, might do some big jumps if everything moves easy.

708

I think you’ve got potential for big numbers on the squat and deadlift in this up coming meet. I also think if you time your next meet to the end of the year you’ll pull 500 in it, IF that late at all. The chase to 500 on both the squat and the deadlift were the biggest ones for me. I don’t know why, but the journey from 4 to 5 is a big one. I’m sure you’re feelin the power in your hands growing for those numbers more and more every session.

709

[quote]strongmanvinny wrote:
I think you’ve got potential for big numbers on the squat and deadlift in this up coming meet. I also think if you time your next meet to the end of the year you’ll pull 500 in it, IF that late at all. The chase to 500 on both the squat and the deadlift were the biggest ones for me. I don’t know why, but the journey from 4 to 5 is a big one. I’m sure you’re feelin the power in your hands growing for those numbers more and more every session. [/quote]

I should definitely hit 500 dead before the end of the year, I think I am good for a really hard 500 right now, squats I think I am good for at least 475 in wraps, thats been progressing really well lately too.

710

Yesterdays stuff

Press
barx10
95x5
115x5
135x5, superset with alteral raises 15lbx15
135x5, superset 15x12
135x5, superset with 15x10, accidently got a huge shoulder pump, not trying to push it crazy hard just hit a little volume without killing me

DB incline
70x8
70x8
70x8, not bad, had like 3 more at least on these

Bench
barx10
135x5
185x3
225x3
225x3
225x3, all paused, all moved well, just grooved it

Dips
BWx20
Bwx20

Nothing too crazy here, just some pushing stuff, not crazy intensity, all had some reps left, tapering down. Bench felt easy and smooth. Joined a new gym that is more serious and less commercial, so far so good.

711

Warmed up with dynamics

Pullups (different grip each set)
BWx5
BWx5
Bwx5
BWx5
BWx5
BWx5, pretty decent, better back contraction with closer grips

Bent over rows
95x5
135x5
185x8
185x8
185x8, felt like trying them, feel awkward, dont feel back much

Lat pulldown
"12"x8 (3sets), liked this machine, should pause these next time

Cable row (DD)
"12"x8 (sets), liked pausing these a lot, good back contraction

Facepull
"9"x20 (3sets), pumpy

CS row
2 plates x8 (3sets), elbows wider, good back contraction, paused

Preacher curl
2x15 at something

SOlid back stuff, just some volume, trying stuff out at the new gym, not crazy intensity or volume, like the toys here tho.

712

Friday, 6/19
Warmed up with stuff

Worked up to bench opener, felt easy

Worked up to squat last warm up, felt harder than it should have, just lax went into it

Reverse hypers
2X15

Db incline
2X12

Pushdowns
2x15

Nothing crazy, tapering down.

713

Yesterday

Warmed up with dynamics

Low bar squat

Worked up to 315 for an easy single

Planks
3 x one minute

Grooving the squat, nothing straining.

714

Warmed up with dynamics

Bench paused, worked up to 225x3, really smooth and easy, no bicep at all

Facepulls
4X25

Last workout beforre saturday. Feeling strong.

715

Weighed in at 238.4, time to eat.

716

Squat
415, good, fast
450, got a little forward and had a little grind, but good
465, no good, got out of the hole, but stopped and didnt think id get it, so didnt

Bench
280, good, fast
300, good,moved very well
320, good, grind, but got it

Deadlift
425, good, very fast
465, good, moved the best this weight ever has
485, no good, hips rose and back rounded, back gave, couldnt stand or walk for shit, did some mckenzie extension and it helped significantly, would have had the weight, worst back has ever felt

Solid meet, 45 pound meet pr in squat, 5 under best. 20 pound meet pr in bench, 5 pound all time pr. Deadlift tied meet pr but I know I am good for more. 65 pound total pr.

717

Congrats MAn!

718

599×599 60.6 KB

Warm up
Lat pulldown
8 4x20

Pushdowns
4 4x20

Facepulls
5 4x20, used these moves to get some volume in and warm up

Close grip bench, feet not tucked
Barx10
95x10
135X10
185X10,3 sets, couple reps in the tank

Lateral raises
10 4X20, got really tough actually lol

Chest supported row
90X10
135x10
115x10, 4 sets

Calf machine
150 5x20, these were killer, maybe ill start doing calves for real lol

Some bloodflow and pump stuff. Nothing hard. Going to experiment with doing lat pulldowns, facepulls,and pushdowns warming up for upper body. Then some glute stuff for lower,havent decided specifically yet. Back feeling almost pain free. Yay.

719

Warmed up with some booty rolling, bulgarian lunges and band whores

High bar squat (narrowish/just outside shoulder width/still wider than most people)
barx10
95x5
135x5
185x5
225x8 (3sets), these felt harder than expected but still could have done like 4-5 more at least, felt good, back did very well, hardly felt it

Sumo deadlift
135x5
225x5 (3sets), felt good, focused on breathing and tightness, felt weird but back held up well

Front squat hold (prolly not the best idea, but im dumb)
315x30s
365x30s (2sets) felt like death, huge core fatigue and upper back, focused on full deep belly breaths, got tough as upper back fatigued, tough

Blast strap fallout (5 both arms, 5 each individually)
BWx3sets

Calf machine
Like 10 sets of 10 ramping to “290”, tough, wanted to see how heavy I could do
Dropped to 150 and hit some rest pause, got like 40 reps in like 4 mini sets, not true rest pause I know

Feels good to squat and deadlift, back did very well, a little sore afterward but not much at all. Not going to be super aggressive with numbers for a few weeks.

720

Warmed up kinda sorta

Bench
Barx10
100X5
140x5
180x3

3 board
230X3
280X3, pretty easy
300X3, moved decent, felt heavy
320X3, Pr, last one was slow but think I could have done another, just didnt groove it right.

Db paused incline 2-3s
50X10
60X10 (3sets), dat titty pump

Tricep pushdown
60X20 (2sets)
70X20 (2sets), tricep pump

They did triples on three board so why not. Wasnt crazy hard just boards suck.