Took about an hour. Squats felt pretty good. The 315 I decided to just go for an extra cuz I thought I could do waaay better than the third one. I did do a slight GM, but it was a grinder… RDL felt good, got hamms and a little erector and donk work. Suitcase carry for da trunk and traps n stuff. Good, tasty. Holds were a bitch. Forarms are sore typing this. Doing them so I dont have problems with my double overhand deadlift. Havent yet, but gonna keep it that way.
Nohin special, just some conditioning and some pulling. Tried not to go too crazy doing sprints. First time doing conditioning in a while, held up decently. Chinups just to get some volume in. Not too hard. Coulda done a few more on the last set, like 6 or 7. Not a bad day, and I cleaned the house. It looks sparkly.
Warmed up with soft tissue, dynamics, and traction.
Incline bench 135x5, 160x5, 180x8, 135x8
Press 85 5x10 (13m)
Chinups between sets 40 in 13 sets
DB rows 85 5x10e (14m)
Facepull 55 5x10 (8m)
Pullaparts 4x25
Added a few degrees of incline to the incline bench, its about 25-30 instead of about 15 degrees. Little harder. First rep of like each incline set my elbow did the crack thing it shouldnt. He is a dick. Press killed me. Tried like 1m rest, that didnt pan out. This sucked. Trying to do 531 BBB, lets see yo. Rows were decent, didnt feel them as much as I hoped. Did face pulls with my homemade pulley, got a decent thing going, so I did more back just cuz. Got a big pump and felt huge afterwards. Mission accomplished I guess.
[quote]Ass Banana wrote:
The goal is to follow an actual program the next couple months. 531 BBB is the choice. Setup as follows.
Press 531
Incline 5x10
Both superset with chinups
DB rows 5x10 each
Facepulls 5x10
Pullaparts x100 reps
Deadlift 531
Squat 5x10
Suitcase carry 5x40yards each
Hip prehaby stuff
Sprints and chinups
Incline 531
Press 5x10
Chinups between sets
DB rows 5x10e
Facepulls 5x10
Pullaparts x100
Squat 531
RDL 5x10
Suitcase carry 5x40yards each
Hip prehabby stuff
Sprints and chinups
[/quote]
Looks solid…this is just personal experience but be careful with the 4x per week chinups and your bicep tendon.[/quote]
Always something to keep in mind. Shoulders always feel better doing lots of pulling. But if it does start to get thoroughly annoyed, they were going to be the first to go. Thanks ya sir.
As much as I want to follow programs, it is never as fun. I like my program on the fly more. Whenever I say I am gonna follow one, I never do. Week tops. So, lets try on the fly whatever I feel like. Still making progress, lets ride out the bullshit.
[quote]strongmanvinny wrote:
Sup Ass Banana? I like your log name. You’re a pretty cool strong dude.[/quote]
Thanks, I tried to be as outrageous as possible.
Front squat 185x5, 205x3, 225x3, 245x3, 255x3 (with belt kinda)
Paused front squat 185 2x3
Deadlift 335 8x2 touch n go
Glute bridge 315x20
Suitcase carry 50 3x100yards each
Took about 70 minutes ish. Front squats felt good, got a PR on 255x3. Did have a belt on, but I dont feel like I get much out of them at all. Just tried it for the hell of it. 245 looked better and I didnt have a belt, so take it for what its worth. Paused squats are a bitch. Thats all I have to say about them… Deadlifts were tough. Wanted to deadlift and thought it would be good for a little extra volume and grip work. Tough. Bridge kinda sucked. Form felt off. Couldnt keep it in the right area. Suitcase carry was too light. Used a 50lb kettlebell just for funsies. Got a trap thing going and a little grip. Need a little heavier.
Did some sprints, so warmed up with soft tissue and dynamics. Felt like not doing sprints tomorrow. Might play basketball (shit for recovery, I know). Anywho, did 40 yard sprints (roughly) and rest time was time it took to talk back.
Did 14 total, took less than 20 including warm up. Felt much better than last time, didnt take a rest after the walk was over. Almost ate shit on one after my foot hit a divot. Athlete.
Did some stretches, now gonna eat some white chili. That is my “shit”.
Warmed up with soft tissue, dynamics, and traction.
Press 115x5, 135x3, 150x1, 160x3 PR (video), 170x3 PR, 175x1 PR!, 135 x8, x3 (15 breaths)
Chinup BW 10x3 on the minute
Ring pushup BW x10, x10, x8, x6, x6 1m rest
DB rows 85 5x10 each on the minute
Facepulls 55 5x12 1m rest
Pullaparts 4x25
Took about an hour. Press was friggen awesome. 160 was a PR and just flew up. 170 would have been a 1rm PR, but it flew again so I went for a triple. Decided to go for 175, and it wasnt too hard either. Best press workout I can remember. Chinups were pretty easy, gonna add weight next time, or increase reps. Didnt even struggle. Pushups were tough, didnt even elevate the feet. Got a nice pump, but they werent easy. Gonna work up until 5x10 or so. Rows were tough, got all 10 in each set, but I was sweating bullets yo. Twas hard with that little rest. Facepulls were good in the upper back and so were facepulls. Just tried to kill it with upper back volume.
Warmed up with soft tissue, dynamics, and some band tractionish.
Front squat 185x5, 205x3, 225x3, 245x4 PR
Pause front squat (3s pause) 205 10x1 on the minute
18" deadlift (more like 16 ish) 225x5, 315x3, 365x3, 385x3 PR, 315x12 PR (w/straps)
Farmers walk 100 per hand 2x75y, 4x50y, 1x100y (w/straps) 1x50 (w/straps)
Took about an hour. Front squat Pr. Felt decent, didnt feel like the best set but form was decent enough. Maybe could have gotten another one or two. Paused front squats are the fuckin devil. Those were killer. Got real comfy in the hole tho and felt really upright. 18 deadlift was tough, but form felt good. Maybe could gotten one more. All double overhand cuz thats how I roll. Havent had any grip problems so lets roll with it. 315x12 was killer, got a big glute, ham, and erector pump. Farmers were rough. First time doing them in about a year. First time actually trying to go fast. Could actually get outside, so im gonna use the strongman stuff I made last summer. Gonna do a log press next upper day. Pumped yo. Good lifting. Now if Michigan wins to go to the final four, twill be grand motherfucker.
