Warmed up with dynamics and soft tissue
Sumo deadlift
135x5
205x3
275x3
345x2
365x3 (4sets), felt decent form wise, but just felt so slow
RDL (no straps)
135x5
185x5
225x5
275x10 (3sets), PR, forearm pump like a mofo, pretty good hammy stuff, better than last week as well
Lat pulldowns
10x12 (3sets), forearms were so pumped I had a hard time doing it even with straps
Solid session, I still hate sumo like a mofo, getting better at them and RDLs.
Warmed up with tspine and dynamic stuff
Press
barx10
95x5
115x5
135x3
165x2
185x1, 8.5
155x9, 8.5, had another left for sure, maybe 2, still not too bad
Close grip spoto(ish) press (.5s pause)
135x5
185x5
205x8 (3sets), felt meh, havent close gripped a normal bench in a while, felt weird, decided to spoto it instead like 2" off my chest
Cable rows (medium neutral)
11x12 (4sets), pretty good contraction, just meh at this point
Decent session, could have hit a PR pressing but it could have got ugly, trying to hit good quality reps and not missing any, would have been a grind prolly, press goes from moving well to grind in like a rep for me, gonna try to do RPE stuff on these.
That overhead looked too easy. Your form is so neat too, If you leaned back a hair to give the bar more room to go through, you’d probably have a 200lb strict in the bag. Either way good job man, nice to see a strong press in the midst of deadlifting heavy and squatting.
[quote]strongmanvinny wrote:
That overhead looked too easy. Your form is so neat too, If you leaned back a hair to give the bar more room to go through, you’d probably have a 200lb strict in the bag. Either way good job man, nice to see a strong press in the midst of deadlifting heavy and squatting.[/quote]
Did hit 200 overhead a few months back, just hadnt been hitting any leading up to the meet. Really the focus is on stabilizing effectively through the trunk while maintaining some extension.
[quote]Ass Banana wrote:
[quote]strongmanvinny wrote:
That overhead looked too easy. Your form is so neat too, If you leaned back a hair to give the bar more room to go through, you’d probably have a 200lb strict in the bag. Either way good job man, nice to see a strong press in the midst of deadlifting heavy and squatting.[/quote]
Did hit 200 overhead a few months back, just hadnt been hitting any leading up to the meet. Really the focus is on stabilizing effectively through the trunk while maintaining some extension.[/quote]
I think I’m going to take a less reckless approach to my strict. I do lean back a bit and It’d be nice to hit 300 in a cleaner way. You’ve definitely got a great form practice, you should be pretty proud of that hahaha.
Did some stuff
Facepulls x100 reps
Rear delt machine x100 reps
Calf raises x80 reps
Row machine x80 reps
Curls x50 reps
Ab wheel x20ish reps
Did like sets of 20 except ab wheel and curls, ab wheel was hard so less and curls was just one set. Didnt go too crazy. Also did a few sets with the bar on squats with a narrower stance, tried it out, not too bad.
Yesterdays squatting
Low bar squats (narrowed stance by a few inches)
barx10
135x5
185x3
225x3
275x5
315x3
345x4, beltless PR, felt really slow, moved farily well, had another in me, looked easier than it felt
Paused squats (1s)
225x5 (5ets), moved much better than last week, last set moved fast
Solid session, abs were sore from ab wheel, but squats felt really strong in this narrower stance, hip felt really good with it as well. Going to keep paused at 225 for one more session then prolly increase it. Video tomorrow prolly.
Warmed up with dyanmics stuff and t spine
Bench
barx10
95x5
135x5
185x3
225x5
255x3, felt harder than it should
275x4, PR, really pleased with this, didnt have another rep in me, but have wanted to hit 275 for 3 for a little while and hit it for 4, 10\
5x5 pullups between sets
Slingshot
275x5, felt fast, had like 2-3 more, 7.5
275x5, had another 1 or 2, 8.5
Db lowish incline
75x15
75x9
Cable rows (medium neutral)
12x10 (6sets), really good pump here, just wanted to hit some volume and leave.
Back cramped up on the first slingshot set, felt meh, able to do more but bleh. Its totally fine tho, solid session, really happy with 275x4, video tomorrow prolly.
Sumo deadlift
135x5
205x3
275x3
345x1
365x1
385x3, felt really slow and hard, but looked like I had another, went black on the last one tho
RDL
225x5
275x5
315x12, PR, not sure how much I can do on these, but its aparently a lot mroe than I though
225x20, these blew
DB rows
100x12 (3sets each arm), good lat and back contraction
Ab wheel
BWx12, x8, x8, these are f’in tough, didnt come all the way up, kept tension the whole, time, felt like my abs were going to rip
Calf raise
200x20
250x15
275x12, these all were hard
Solid session, but felt like I got my ass kicked from all the deadlifts and rows.
Warmed up with tspine, facepulls, pushdowns, and pulldowns
Press
Barx10
95X5
115X5
135x5
155X3
175X5, maybe PR? Had another in me
20 chinups between
Dips
Bwx10
45X10
Cable rows
12X15 (2sets)
Time crunch today. Hit some solid ohp and minor assistance I guess. Dips are awkward.
Squats from monday
Warmed up
Low bar squat
Barx10
135X5
185X5
225X3
275x3
315x3
335X6, beltless PR, had another in the tank
Paused squats (1s)
245X5 (5sets), decent, speed not where I wanted it
Reverse sled drags, pavement and sled did not mesh, kept getting stuck on tar
Calf raise
210X20
260X15
280x12
Stir the pot
2Sets
Pretty good squatting, pleased with the PR, everything else was kinda bleh.
Tuesdays benching
Warm up
Bench
Barx10
95x5
135X5
185X3
225X3
245x3
265X5, either ties a PR or 5 less, had another rep in me tho
Slingshot
265X8
265X8
Closer grip spoto press (1s)
205X8
205x7, failed 8
205X6, titties tho
Cable rows
13X10, 6 sets, awesome squeeze and pump
Facepulls
4x15
Half assed two sets of curls
Decent benching, wanted to hit more reps but still content, tits are still sore two days later. So is back.
Warmed up with dynamcis
Conventional deadlift
135x5
205x5
275x3
345x3
375x7, PR, 8.5, felt solid, started getting a little rounded on the last so cut it there, first time doing conventional since the meet
RDL
225x5
275x5
315x5
345x8, PR, these were tough, started cutting them a little high on the ROM near the end, gotta work on that
Lat pulldown
11 3x10
Ham curls
2x10
Ab wheel
2x10
Solid session, conventional felt a little awkward, but moved very fast, most I ever hit for like 5 was 365, so lets go beltless and do more, yay.
Not going to be able to record OHP this week again, so I am going to start uploading my videos weekly, becaause I am a lazy fuck.
Yesterdays ohp day
Press
Barx10
95X5
115X5
135X3
155X3
165X8, had another in me, pretty sure this is a PR
Db lowish incline
70X12
80X10
90x6, had seven but just kinda didnt push
Cable rows
10X20 (4sets), huge pump, tough as f
Rear delt, triceps, biceps 3x20 each, all very pumpy
Press is getting better, had another left, just finished moving to a townhouse today,much excite.
Warmed up with dynamics and butt rubbin
Low bar squat
Barx10
135X5, quads getting pumped?
185X5
225X3
275X5, moved alright
295X5, moved decently, but still quads pumped for no reason
315X6, felt like crap, had like 2-3 more, but felt god awful
365X1, frustrated by todat being terrible, moved fair, had 1-2 more, shitty two more if two was there
At this point tired and annoyed…
Donkey calf raise
4x15
Ball rollout
3x10ish
Leg curl
3X15
One of the worst workouts I have had, everything felt terrible, quads pumped and crampy the whole time. Felt like my legs were going to cramp, mainly my right. Then stretched after and could hardly straighten my knee after. Got something going on in there, when I do deep knee flexion my extension blows after and hurts. Horrid session.
[quote]Ass Banana wrote:
One of the worst workouts I have had, everything felt terrible, quads pumped and crampy the whole time. Felt like my legs were going to cramp, mainly my right. Then stretched after and could hardly straighten my knee after. Got something going on in there, when I do deep knee flexion my extension blows after and hurts. Horrid session. [/quote]
You and me both my man.
Those RDLs bro…
Nice hamstrings strength. A few days ago I figured I would start RDLs again after a lot of time. Even 225 was brutal 
[quote]strongmanvinny wrote:
[quote]Ass Banana wrote:
One of the worst workouts I have had, everything felt terrible, quads pumped and crampy the whole time. Felt like my legs were going to cramp, mainly my right. Then stretched after and could hardly straighten my knee after. Got something going on in there, when I do deep knee flexion my extension blows after and hurts. Horrid session. [/quote]
You and me both my man.[/quote]
Stupids bodies need to do what we want and cooperate.
[quote]squats and milk wrote:
Those RDLs bro…
Nice hamstrings strength. A few days ago I figured I would start RDLs again after a lot of time. Even 225 was brutal :D[/quote]
Didnt even know I could do these heavy until the last month, never went over 275 but that was a year ago. That suprises me with how high your hips are deadlifting.