[quote]Ass Banana wrote:
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
[/quote]
Da hell, I thought that I’m the only one who is dumb enough to try this 
Good job on that. For me it feels like being suffocated, crucified and hanged at the same time. A pleasant way to add some more volume
[quote]squats and milk wrote:
[quote]Ass Banana wrote:
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
[/quote]
Da hell, I thought that I’m the only one who is dumb enough to try this
Good job on that. For me it feels like being suffocated, crucified and hanged at the same time. A pleasant way to add some more volume[/quote]
They destroy my upper back and trunk. All the looks you get is great too.
Yesterdays stuff
Warmed up with soft tissue and dynamics
Low bar squat (buffalo bar)
barx10, 2-3 sets
100x5
140x5
190x3
230x3
280x3 (3sets), really focused on bracing and upper back tightness, felt really good, used a belt on 1 of them, tried a new grip on the bar and my thumb went really tingly on all squats from here on out
Paused squat (~1s)
230x5 (2sets), felt good, harder than expected
Block pulls (conventional and ~6")
225x3
275x3
315x3 (3sets), felt really good, focused on bracing, lat tightness, and trying to get my arms long, also tried pulling in oly shoes, just feels easier to get in position and might help with drive off the floor, gonna experiment.
Reverse hyper
140x20
175x20
175x15
175x10, got fatigued quickly, focused on glutes through the whole movement and it got hard quick, but still PC pump.
Very pleased with this session, no back pain, a little tiny ache but nothing really. Squats and deads felt really good, very fatigued from the bracing, but felt strong. Im curious how deads will go. So as of like next month I will not be going to Detroit Barbell, will be going to another gym closer since I am moving more north. Its going to be me grinding against myself again, this time I know more, and will be able to push it harder. These weekly heavy deads do not gel with me, I just get my ass kicked on their programming.
Warmed up with like nothing
Lat pulldown
8 5x20
Tricep pushdowns
4 5x20
Facepulls
5X20 with a few machine cuz people took them
Calf raises
200X20
200X15 (3sets),gonna try to increase to 4x20 or five sets idk
Ab wheel
Bwx10 (3 sets), neede breaks on the second and third set, gotta make trunk work a priority
Doesnt seem like I did much but I felt it. Felt like I got some good work in. Prolly some upper body stuff tomorrow. No plan right now, just doing what I want. Prolly training hard in like two weeks.
Yesterdays stuff
Didnt warm up much
Front squat
Barx10
95X5
135X5
185x3
225X2, nothing hard just used this as a deadlift warm up
Conventional deadlift
135X3
225x3 (2sets), just playing with form
Sumo
225X1
315X1 (5sets), playing with form
315X3 (3sets), think I am figure out some sumo positioning, bar went without effort, feelz good man
Oblique things
Bwx10 deep breaths
50 x10 deeeep breaths, 2 sets, these burned like a mofo.
Just doing what I feel like still for like a week, nothing heavy.
Yesterdays
Warmed up
Bench
barx10
100x5
140x5
190x3
230x3
2 board
260x3
280x3
300x3, PR
320x3, PR, last one was a grinder, just dive bombed it and lost tightness
Close grip floor press
165x8
215x8
245x8, PR
215x8
Dips
BWx10 (3sets)
Solid bench stuff, hit the same weight at one baord lower. Floor press PR, felt pretty solid, maybe another 1.
Warmed up with soft tissue and dynamics
Low bar squat
barx10
115x5
155x5
205x3
245x3
295x2
335x2, very solid
355x2, PR beltless, solid
375x2, PR, most I have ever beltless squatted, had at least 1 more in me if not 2
Sumo deadlift
225x3
275x3
315x3
365x2
405x1, heaviest beltless pull I have done, almost fell over backwards causing me to pause then be really slow with it, still got it, albeit weirdly
Solid day, going to do assistance tomorrow, happy with how beltless stuff worked out. Squats felt good.
Walking into this thread like…
A period of beltless training could be a great thing for you if that’s what you’re doing. Worked for me even though my back nearly exploded.
Solid ideas…
Warmed up with soft tissue and dynamics
Hypers
Bwx10
45X20
45X15
45X15, burned everything
Calf raises
100X20
200X20
200X20, barely
200x15
200X15, tough
Fallouts (5+5each)
Bwx3 sets, tough as efff
Assistance from yesterday. Bench tomorrow, get to try out my new slingshot signes by mark bell. Lucky me eh?
Warmed up with soft tissue and dynamics
Bench
barx10
95x5
135x5
185x5
230x3
245x3
260x6, PR, felt decent, thought I had a 7th in me but it stopped so I got help with it, shouldnt have took one that was iffy anyways, need to hold my arch better
Add slingshot
275x6, PR, felt decent, not used to these benches, dont feel as stable
260x5, triceps fried at this point
DB flat bench
70x10
70x10
70x10
70x10, these were tougher than expected, I suck at DBs
Cable rows (2 Ds)
8x12
10x12
12x11
12x10
12x8, tough at the end, amazing squeeze
Lateral raise superset with pushdowns
15sx15 — 5x15 (3sets)
Warmed up with soft tissue and dynamics
Sumo deadlift
135x5
225x5
275x3
315x3
345x3
365x4, bar had those hexagon plates and a bumper so it rolled all over and annoyed me
365x5, PR beltless, 1 rep less than sumo PR in belt, switched from 45s to 35s with the bumper plates so I could control it better
RDL
205x10
255x10
275x10, PR, havent done these in a while, these werent crazy difficult
Chinups
10x3, like a minute rest, trying to work lats, got it pretty meh
Fallouts (5+5s)
BWx3 sets, really tough
Calf machine
250x10 (4 sets), need to increase for next time
Sumos suck to break the floor, once I switched from the 45s to 35s I could get it in a better position to pull from. More deadlift volume than I am used to so I was gassed after just sumos.
Warmed up with t spine and band stuff
Press
barx10
95x5
115x5
135x3
150x3
160x8, had like 2 reps left in me, previous PR was 9, def had enough to beat that
(push press) 185x4, 4s lowering, tough
135x7, strict, triceps felt toast
DB incline (~45)
60x10
70x9, triceps tired and I suck at DBs
60x8, such tire
60x10, long break and still hard
Cable rows (2 Ds) paused, superset with laterals
11x12
11x12
11x12
11x12, tough at the end, got a little sloppy the last set, rest were good, hella squeeze, really diggin these
Lateral raises superset with rows
15sx10, (4sets) slow lowering each set
HS high row machine, superset with pushdowns
2ppsx15 (3sets), felt awkward, so I did like 2 sets before trying to get it to feel alright, not a huge machine fan to my large size, fitting is tough… Decent at the end, still awkward
Tricep pushdowns (straight bar) superset with HS rows
7x12
7x12
6x12
6x12
Overall, solid session, press felt very strong, need to get dumbbell game out of the trash.
keep goin mang
[quote]xjusticex2013x wrote:
keep goin mang[/quote]
You always have top notch pictures.
Yesterdays squatting
Warmed up with puking in the parking lot
Low bar squat
Barx10
135X5
185X5
225X5
275X3
325X5, beltless PR, felt god awful, got a little leaned on these but they werent max effort, had a rep or two in me
Paused squats (1s)
225 5X5, these felt great form wise, but kicked my ass physically and mentally, didnt want to do anything afterwards
Hack squat
1 pps x12 (3sets), felt meh
Superset with
Fallouts
Bwx5+5e (3sets)
Calf raise
200X20
200x20
200x18, better than last week
Hips felt meh during stuff today, think I need to cut depth a smidge so my hip doesn’t hate me,I bury it in meets anyways.
Puking? Do tell.
[quote]strongmanvinny wrote:
Puking? Do tell.[/quote]
Pre workout was not my friend on the drive over, had to hold it until I got there. Solid warmup tho, nice and sweaty.
Yesterdays stuff
Warm up
Bench (competition pause)
Barx10
95X5
135X5
185X5
225X5
245X5, solid, had a few reps in me
Slingshot
245X8 (2sets), felt harder than it looked on the first, second was tough, dem triceps
Db low incline
60x12 (3sets), tough at the end, dumbbells kill me
Cable rows (Ds)
8X12
12x12 (4sets), tough at the end, last set sloppy, good squeeze
Superset with
Lateral raises
15sx12 (3sets) slow eccentric, felt a lot of traps not side delt
Pushdowns
5X20
6x12
6X10, dem tris
Solid session, compression cuffs really help with my elbows. Slingshot is pretty awesome, legs are so sore from paused squats still.