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Looks like a lot of people having fun.
[quote]gorillavanilla wrote:
Looks like a lot of people having fun.[/quote]
Yep there’s something very cathartic about betting on people.
Friday: Rep Bench Weight 198
8x135
8x155
8x175
8x195
8x215
6x235
8x215
8x195
8x175
8x155
Alt w/
BBCurls
11x60
11x70
11x80
11x90
11x100
7x110
11x100
11x90
11x80
11x70
Front raises
3x9x20
Side Raises
3x9x12.5
Incline bench
8x95
8x135
7x155
4x175
8x135
Alt with Hammer Curls: Done at same time.
4x9x30
Saturday
Squats
10x145
5x165
5x185
5x205
5x235
7x255
3x285
1x305
1x335
1x365
1x335
2x300
3x285
5x255
10x235
10x215
10x205
10x195
GM’s
8x135
8x185
5x225
5x275
4x315
3x335
Chest supported T-bars- Horizontal grip
9x45
9x70
9x90
9x115
9x135
9x160
9x180
9x160
9x135
9x115
9x90
Chest Supported T-bars Low Grip
9x90
9x115
9x135
9x160
9x180
9x160
9x135
9x115
9x90
Monday
Bench and stuff
10x135
5x160
5x180
5x200
5x220
7x240
2x265
Alt with
Wide grip pull ups
7,12,9,8,7,7
Seated DB Presses
9x50
9x60
8x65
Alt with
Kroc Rows
4x12x100
and
Alt. Hammer Curls
3x9x45
Did I count correctly that you did 90 squats Saturday? What programming calls for that? I’d be unable to walk the next day. Just loving the volume?
Great training Joe. How are your joints holding up with all those squats? My left knee doesn’t like high volume squat workouts to often.
[quote]kpsnap wrote:
Did I count correctly that you did 90 squats Saturday? What programming calls for that? I’d be unable to walk the next day. Just loving the volume?[/quote]
Yeah and that was actually a low volume day. Mostly its called I’m a dumbass programing. Its really just 5/3/1 where I do the 5/3/1 and then singles with wraps followed by a Boring But Big assistance work that’s ramped down instead of up. Its personalized but its not too far from the traditional version.
[quote]NHLFTR wrote:
Great training Joe. How are your joints holding up with all those squats? My left knee doesn’t like high volume squat workouts to often.[/quote]
I wear sleeves from the start of squatting to knee my knees happy. That’s also the reason I take such small jumps on my warms up. I could easily go 135, 185, 225 like every one else but I wouldn’t be warmed up enough when I get to my real squats. So I go up 10% on my warm ups and I find I’m better warmed up and they don’t take anything out of me.
Tuesday: Deads Weight: 197
Sumo
5x135
5x185
5x225
5x275
5x315
5x355
3x385
2x425
1x405
5x365
6x345
10x315
Trap bar
8x135
8x225
8x315
4x405
Was gassed and went home…still tired.
Wow, how much weight have you lost? Tons of great volume that you’re doing.
[quote]gorillavanilla wrote:
Wow, how much weight have you lost? Tons of great volume that you’re doing.[/quote]
All told about 35lbs. part of it was accidental and then I realized I was closer to the 198 than the 220 class so I kept going. Need to stop it all pretty soon though.
that is pretty lean for you - good work on those squats
good work all around
Thursday: Active Recovery
KB Swings
3x17x40
One Handed KB Swings
3x17x20
Wide Grip Pullups
8,8,8,8,8,8,8
Renegade Rows
3x8x35
Paloff Press
3x9x35
Box Jumps
3x9x20"
Love your new AVI, I’m sure you are deep into the chaos dishing out punishment!
Is there a book?!?!?!?!?!?!?!?!?!?!
(Nice work)
So I’m curious about your strength to weight ratio with such a large weight loss. What have you found?
Things like pull-ups must be much easier for you at the lower BW. You’re doing super impressive numbers there, IMO, especially with a wide grip.
I’ve done the dumbass workout many times…