hang clean 135 x 5 x 3
bench 180 w/ clips x 2 x 5, x 10
5 ring pullups
squat 255 x 2 x 5, x 11
2 x 5 ring pullups
OHP 155 x 4 x 3, x 4
Power Clean 120 x 5 x 3
DL 300 x 5, I think this is a PR.
GHR 4 x 6 w/ black band held 3 fists from end
alternating w/
ring pull ups, 2 x 5, x 4 (could have gotten 5, but all bicep)
First time after a bit of a lay off where I didn’t do anything… and it was awesome.
Also, got the best sleep last night for the first time in about a month.
Bench
175 w/ clips x 2 x 5, x 10
neutral chin x 5
Squat 250 x 3 x 5, lost my intensity on the last set for some reason… this was a mental problem.
neutral chin x 5
Power clean 115 x 5 x 3
neutral chin x 5
OHP 145 x 4 x 3, x 5 w/ a hold
DL 300 x 1, lost tightness on my left shoulder and it hurt a little, so I stopped
1 neutral chin… more so to stretch it and get everything back in the right groove
sledwork, 170 x 6 x 20 yds
bench 177.5 x 2 x 5, x 9
neutral chin x 6
squat 245 x 2 x 5, x 10
neutral chin x 5, could have gotten 6
conditioning
sled 3 plates x 20 yds,
kb swings 12 kg x 25
sled 3 plates x 20 yds
neutral chin x 5
kb swings 12kg x 25
sled 3 plates x 20 yds,
kb swings 12 kg x 25
sled 3 plates x 20 yds
sled 3 plates x 20 yds,
kb swings 12 kg x 25
sled 3 plates x 20 yds
OHP 145 w/ clips x 4 x 3, x 6 w/ a long hold at the top of the last rep
Power clean 120 x 2 x 3
DL 300 x 2, miss. I don’t want to make excuses, because I probably did lose some strength, but the bar was REALLY slippery
Power clean 120 x 3 x 3
neutral chins, 6, 5, 2, too much bicep
kb swings 14kg x 2 x 33, x 34. This was probably a bit too heavy for sets this high.
Bench 175 w/ clips x 2 x 5, x 10, was supposed to do 180, but they didn’t have 2.5s
ring chins x 5
squat 245 w/ 2 clips each side x 2 x 5, x 10
ring chins x 5
kb swing 25 lbs x 25
ring chins x 5
kb swing 25 lbs x 25
foam roll
kb swing 25 lbs x 25
foam roll
kb swing 25 lbs x 25
foam roll
kb swing 25 lbs x 25
Conditioning
walk
jog
45 yd run
45 yd sprint, slow acceleration
45 yd sprint, faster acceleration
45 yd sprint
45 yd sprint
45 yd bounding form running
45 yd sprint
45 yd knee high form running
45 yd sprint
45 yd driving fists up form running
45 yd sprint
45 yd driving elbows back form running
45 yd sprint
walk
all on a slight hill
Hang Clean 135 x 5 x 3
OHP 150 x 4 x 3, x 5 w/ a hold
DL 270 x 3, 300 x 2 x 3, technically, this was a 3rd miss, but it felt great. This bar had much better grip. I’ll try 300 again for a set of 5, if I miss that, I’ll deload.
semi sup chins x 5
farmers walk 90 x 40 steps x ea side, 90 x 40 x both sides
Hackey Pulls 155 x 5 x 3, DLing it up
Bench 180 x 2 x 5, x 10
neutral chin x 6, cheating on the bottom
Squat 250 w/ clips x 2 x 5, x 8
neutral chin x 6, x 5, no cheating on the 6 and most of the 5
f walks, 100 ea side x 40, 100 both x 35
I weighed in at 218 after workout today. That’s like a 10 lb loss in a week, so i’m wondering what’s up. I’ve kinda tried to cut back on eating, but thought I was still overeating… but I guess not, so a few more carbs pwo today.
OHP 150 w/ clips x 4 x 3, x 5 w/ a hold
neutral pull up x 6
DL 300 x 3, slippery ass bar, just couldn’t hold on, did a backoff double at 275. I need to get chalk or deload
neutral pull up x 5, grip giving out
hang clean 135 x 5 x 3, got pretty low
neutral pull up x 5
Hackey Pulls 160 x 5 x 3
Bench 180 w/ clips x 2 x 5, x 9
neutral chins 3 x 5, didn’t want to pull, but killing time until the rack opened up
Squat 255 w/ clips x 2 x 5, x 12 able to grind out a few more. Could maybe have gotten a couple more, but I was pretty quad dependent toward the end and my right tendon
couldn’t handle any more… wouldn’t want to do this regularly. Held a2g squat for 30s in warm up
f walks 100 ea side x 40, 100 both sides x 40 left tricep was cramping up. I think it may be a grip issue, as it’s really just my thumb, index, and middle holding it by the end.
weighed in at 220 and had a lot of carbs after. Also got offered a new job!
Ever consider straps to deal with the slippery bar? Shame to miss out on strength gains due to a mechanical issue.
[quote]T3hPwnisher wrote:
Ever consider straps to deal with the slippery bar? Shame to miss out on strength gains due to a mechanical issue.[/quote]
Thanks for chiming in pwn.
I have considered it, but trying to invest as little as possible as I’m in between gyms. I’m at an LA Fitness right now w/ a guest membership. I’ll probably end up joining a more PL oriented gym in the area where I know they have better bars.
In the meantime, I ordered some chalk. If that doesn’t cut it, on to the straps. At what point do you think I should bother w/ grip work? The bar at this gym is among the worst I’ve seen, so maybe I don’t need it, but weak grip seems to be a limiting factor in everything from DLs to pullups and farmer’s.
[quote]1 Man Island wrote:
[quote]T3hPwnisher wrote:
Ever consider straps to deal with the slippery bar? Shame to miss out on strength gains due to a mechanical issue.[/quote]
Thanks for chiming in pwn.
I have considered it, but trying to invest as little as possible as I’m in between gyms. I’m at an LA Fitness right now w/ a guest membership. I’ll probably end up joining a more PL oriented gym in the area where I know they have better bars.
In the meantime, I ordered some chalk. If that doesn’t cut it, on to the straps. At what point do you think I should bother w/ grip work? The bar at this gym is among the worst I’ve seen, so maybe I don’t need it, but weak grip seems to be a limiting factor in everything from DLs to pullups and farmer’s.[/quote]
You should bother with grip work on day 1, haha. Timed holds of a heavy barbell is a decent approach, as are captains of crush grippers. The latter can be brought to work and hit during downtimes.
If I were in your situation, I’d get the straps regardless, just because a good pair of straps is invaluable. Even with a good bar, I tend to use them for all my heavy deads.
What sort of time range/weight/grip do you suggest for the BB holds? I was hoping farmer’s walks, deads, and chins would be enough for now. Though, when I do farmer’s walks, by the end, it’s essentially just my index, middle, and thumb that are holding the DB; do you think I should just stop once my smaller fingers give out? I think this may have caused some issues in my tricep last time I did the walks.
I’ll probably get the straps at my next plateau. This is my first deload for DL on an LP program, so the alternating 1 x 5 and 3 x 3 everyother workout seems to have worked just as well as a set of 5 once/week. The bar is slippery at this gym, and a bit thicker than I’m used to but I think it may also be a recovery issue. I couldn’t even get the same weight for 3 today. Perhaps it’s time I decrease my DLing to once/week.
Everything felt kind of heavy today.
OHP 155 x 4 x 3, x 4 w/ a hold
DL 300 x 2, 270 x 5
Hang Clean 135 x 3, 140 x 4 x 3
10 min incline walking, but my headphones are broken and I couldn’t handle the music anymore.
I pick a weight I can manage for 30 seconds and tend to work up to 90.
I never do farmer’s for grip work so I can’t really speak on that. I wear straps when I do them and use them to train footspeed. The timed holds are more specific grip work for me, and are usually done as the last movement of the workout.
Alright… I’ll give it a go. Doesn’t seem like something that could possibly hurt (famous last words). Thanks
Conditioning all around 30-35 yds
jog x 5 min?
knee highs
slow sprint (mp3 player came unclipped and sort of tripped me up)
driving elbows back form running
short rest
sprint
driving hands up form running
long rest
sprint
bounding
long rest
sprint
long rest
sprint
short rest
sprint
short rest
sprint
few small sets of pull ups before/after and some serious lower body stretching after.
Haven’t been sleeping so great the last couple days.
Had a kink in my right shoulder, like I slept on it wrong or something, and it still hasn’t gone away.
Bench 185 x 2 x 5, x 10
Squat 260 x 3 x 5, had trouble activating my obliques, back felt tender, and my right quad tendon was feeling funky. I don’t know if it’s lack of recovery, or the hammies being too tired from sprints yesterday, but it was using a lot more quad usage. I got in my working sets and quit. I’ll probably repeat this.
Lat pulldown 185 x 8, 170 x 8, 155 x 8, or something like that. First set was the easiest. Kept rest on the shorter side. Went higher rep because of the funky feeling shoulder. Real good lat pump
BB hold 225 x 20s, double overhand - I don’t know if I didn’t rest enough or what, but I just couldn’t hold it.
Weighed about 221 pwo.
Neglected to eat enough prior to working out… got maybe 25g of carbs. I also have chalk now, but forgot it.
OHP 155 w/ clips x 4 x 3, x 4, missed 5
DL 275 x 5, form totally off. MAybe it’s because I reversed my over under grip, but I just didn’t feel it. I tried changing my butt position up, down, back… but felt my back doing most of the work
Hang Clean 140 x 4 x 3, x 5 last set was too much bicep
BB hold 205 x 30s, double overhand, mostly fingertips toward the end.