Front squat 135x5, 165x3, 185x3, 205x3
Deadlift 225x5, 275x5, 310x10 rep PR
Snatch grip rack pull 225x15
Bulgarian lunge 65’s 4x6e 1m rest
Sliding leg curl 1x12, 3x10 1m rest
Fat grip farmers walk 90’s 5x100ft 1m rest
Took 65m. Front squats were pretty much a form thing and an extra deadlift warmup. Deadlifts felt good, I like dropping them kinda sorta like I did in the video. They just feel awkward around like midshin to the floor on the eccentric. So basically dropped from knee down. They felt pretty good, didnt round too much. Lunges were decent, add reps next time. Leg curls are good, they kill the hams and ass. Chicks dig ass. Fat grips are tough, grip was giving out really bad the last two, mainly the left hand. Got some work to do. I really want some sweet potatos chicken and some other junk. Gonna eat.
Hammer that grip work, man. When I started doing grip work on my days off my strength went through the roof on all of my lifts. I didn’t realize how much it affected overall strength until I got my grip up to a decent level.
[quote]Loftearmen wrote:
Hammer that grip work, man. When I started doing grip work on my days off my strength went through the roof on all of my lifts. I didn’t realize how much it affected overall strength until I got my grip up to a decent level.[/quote]
Thanks! Fat grips farmer were the plan for grip.
Warmed up with soft tissue, dynamics, and traction.
Log 95x5, 115x5, 135x5, 145x9 rep PR, 135x6, x4 rest pause ish
Ring chinups 4x4, 6x3 1m rest
Ring pushups 25x5, 45x5, 55x5, 25x8, x4, x3 rest pause ish
DB rows 90 2x12, 1x9, 1x8 1m rest
Facepulls 45 2x20, 2x15
Tricep pushdown (elitefts grey) 5x15
70m. Log felt decent, last two sucked. Chins kinda sucked, felt weak. Pushups were decent, felt strong but I dont do them weighted often so whateva. Rows wererent great, but not bad. Got some stuff decent. Facepulls and pushdowns were pumpy. Well didnt get my douchey semi pump on but still felt like a decent session. Felt large afterward.
Front squat 135x5, 165x5, 195x5, 215x6
Paused front squats (3s pause) 165 10x2 on the minute
Sliding leg curls (+45 on hips) x8, x6, x8, x6, x6
Took 40m. Quick workout just because. Front squats didnt feel great, cut the set short cuz I felt like my hips were shooting back and elbows dropping, they just felt awful. They didnt look too bad. Paused fronts were good, felt semi strong. Leg curls with a 45 on your hips is hard as fuuuuuuuaaarccccckkkk. These kill the hams and ass. Made me feel it a little more proximal. Still, these made my hamstrings hurt for like an hour, but ehy feel completely fine today, yay bodyweight stuff.
Took 70m. Press was super easy, prolly coulda hit another 3. Chins werent bad, gonna try to get mooaar reps erry time. Ring pushups werent amazing, didnt get muhc tit action going, had a higher bench first, but that was all shoulders, lowered it and didnt get too much going on. Inverted rows werent bad, like the bodyweight part of it, they are tough though. Pump work was decent, facepulls werent very pumpy, but pushdowns were. Yay bologna. Thanks oscar.
Took 1hr. Looks like a lot but it wasnt. Front squats felt good and fast aaaaand even easy. Deadlifts went good, tinkering with my form a little. Went a little narrower and toed out a little, felt good. Sumos for some backoff hip action and fun. Leg curls blew, felt weak due to deadlifts and calves are dicks and cramp up on these frequently. Farmers were good, grip didnt go to shit until like number 4, then it was a struggle to hold it, the handle was hyyyuuuuuuugggggeeee. Went to the normal handle (1.5") and got some semi backoff stuff in before it was ripped out of my paws. Good session
Took 65m. Havent done heavy floor press/bench in a while, thought I could maybe squeak out 5 maybeeee. Only hard one was last one mainly. Suprised the hell outta me, increasing lifts without doing them. Previous PR was 225x5… Pullups sucked. Pushups were alright, weak but little pumpy. Rows were decent, last couple were rough, but I liked them a lot. Felt them in the back a good amount. Facepulls and pushdowns for balance and pumpin up. Liking the pressdowns, beeen hitting PR’s since starting them. Not bad at all.
Front squat barx20, 95x5, 135x5, 165x3, 185x5, 215x3, 245x3
Pause front squat 185 10x1 on the minute
Sliding leg curl BW 10x10… 1m rest
Fat grip shrugs 3x10 (30s hold, nice n slow)
200 grippers 2x20s holds
Took 55m. Front squats felt pretty good, tried straps for the first time. Liking it, form felt decent except the last one. Pause front squats suck, but they damn better help. Sliding leg curls suck to begin with, was cramping the first set and it went away. Felt like doing a shit ton of volume, barely got the last two sets but hold shit hamstring soreness. Soreness. Soreness. Grips stuff was good, liked the shrugs instead of just holding it. 200 grippers just held like a pinch type thing, was hard as fuck. Good session. Balls
Ring chinups x8, x5, x3
Press (4 lighter warmups) 115x3, 135x3, 145x8 rep PR, 115x12 (slow eccentric)
Inverted row (feet 16") x8, x8, x7, x6
Ring pushup (feet 16") x10, x8, x7, x6, x8
DB rows 85 4x10e
Band facepull (red elitefts band) 4x25 superset with band pushdown (orange elitefts band) 4x25
Took 70m. Ring chins were good, stealing something from alpha and pulling before pressing. Really liked it. Press was a rep PR, felt easy, think I had like 10 in me. Felt really easy. Inverted rows were good, feel like I am getting better at bodyweight stuff. Ring pushups were good, got a little pump, felt like a good one. Ring pushups give me good muscle work and I feel pretty much no joint stress. DB rows were damn good, felt a lot of back goin on. Really liked the shit ton of pulling volume. Liked the band work for the pump, felt large. Yay. My brother smells bad. And hes 2.5 years older than me.
