Thurs/11/14
Warm-ups:
Did some standing, 1 leg ham curls, on an extension machine…felt pretty good. Also Abs, Tri’s and band stuff.
Box SQ/ parallel +2"/ wide stance: Many sets of 2-3 reps, from bar to 315.
1@ 315, 345, 365, 385.
1@ 405.
Parallel box/ wide speed sets: 6x2@ 225 w/30 sec. rest.
Cable pull through: 2x20
Rev.Hyper: 2x20
Leg press: 30/ 3x15/ 30
Right side only;
press @ 3x15
flies @ 3x15
DB curls: 1x50, 'cause why not.
Calling the 405 squat a 20+lbs PR. Last time was a shaky 385. This was slow starting off the box, but pretty tight/upright all the way. Max Effort with little/no technical breakdown= just right.
Been working the whole backside hard lately so, happy for the progress.
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Thanks, the backside has been working hard.
Friday.
Had a recovery/high rep/ pumping session…something like that.
8-10 moves, 2-3 sets of 20 or so…just kept moving for just under an hour, then went home.
Sat/ 11/16. Max Upper.
4 moves/machines, 2-3x25 each, easy warm-ups.
Floor press: 6x3 going up. Face pulls worked in early.
1@ 225, 240, 55, 65, 275.
JM press: 6x6 to 125lbs. 2nd. time for this lift.
DB declines: 15@ 30, 50, 60, 70’s
Pullaparts: 10 hard reps, after declines.
Seated V-bar and seated wide rows: 3x15 each.
Sunday.
Hams, Aducts, rev. hypers, face pulls, standing Abs: 2-3 x 25 each.
Rack pull/top of knee: many sets working up…
1@ 405, 455, 495, 525, 545. Perfect M.E. reps to finish.
Snatch grip: 3x3@ 405
Mod Sumo from floor/ speed-ish reps: 3x3 then 6x3@ 275, on the minute.
Zercher SQ: 5x5@ 135. Felt as awful as I remembered; gonna keep doing them.
Ham curls/ Quad ext. machines: 4x20, alternating, no rest.
Pulldowns: 3x20
Mon/11/18. Burning off some fluff.
Walk to gym-10mins
Bike- 5min
Abs-50 reps
Stair mill- 5
face pulls- 50
Bike-5
step mill-5
Stand Abs-50
Rev hyper- 50
Calf-50
Pulldowns-50
Abs-50
Walk home-10.
Yes. I counted the ‘commute’ walking. Stair mill is tough, even in small doses.
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Tuesday.
Speed BE: 4x3@ 135/ 8x3@ 155/ 4x3@ 135
OHP: 3x5/ 5x3@ 135
Dips: 3x10
Seat cable fly: 3x15
Right side flys, rear delts: 4 sets of each.
Hammer grip pulldowns: 2x10/ 4x6/ 1x20
Band work mixed in.
Just catching up. Nice work on the PR. Also, you need to post some pics from the gym in Chicago.
Thanks Cripp, and I certainly will.
Thur/11/21.
4-5 machines, 2-3 x 20 each, mostly lower warm-ups.
Speed SQ/box: Wide or conven. stance, very low or parallel box…mixed it up.
8x2@ 185/ 8x2@ 225.
Anderson 1/2 SQ: 5x1@ 315
Zerchers: 2x3/ 3x3@ 225
Sumo pulls: 1@ 225, 275, 315, 365
Back raise: 20, 15, 15, short breaks
Shrug machine: 50 reps @ 225
Sat/11/22.
Incline 2-board press:
Worked up to,
1@ 205, 225, 235, 245
3x1@ 215
Floor press/close grip: 4@ 185, 205, 225, 235, 245/ 30@ 135, changing grips.
Decline DB Tri’s: 3x15
Pulldowns: 6x6
Low-high cable rear delt ect., and stuff: 3x15
Abs: 3x10
Dead hangs: 3 x pretty dam hard.
Sunday.
SQ: worked up a bit, but was pretty weak. Did 1@ 315
Parallel box: 1@ 315, 365, 385. Even this felt pretty hard.
Good M’s: 3@ 185, 225, 245, 265.
Speed pulls: 10x3@ 275, changing stances.
Cable pull through: 2x25
Rev. hyper: 2x25
Calf: 2x25
Abs: 2x25
Face pulls: 1x50
It seems I’m not free squatting enough and/or, not using using a box optimally to transfer to raw squats.
On the other hand; nearly all of my other lifts (main and 2nds) are moving up…all the other variations of SQ and DL’s, all the ‘parts’ that make a good squat ect. so, that’s good.
Paused SQ’s always make things better, so I’ll add them back in to start.
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Mon/11/25
Pre-snow storm lifting, in case I get stuck at work overnight.
Leg press: 4x15
Quad extensions: 4x15
V-bar pulldowns: 4x10
Hack SQ: 3x10/ 30 rep drop finish
Pumped through these 4 moves pretty quick.
V-SQ machine: 6x6, very hard
DB flys, Tri’s and Bi’s: Various moves, 100 reps @ 15’s, no rest.
DB bench: 5x10@ 30’s, 10 sec. rest
Hams machine: 2x20
Again, worked pretty fast. I’ll count this as some ‘conditioning’ work too.
Weds/11/27
Oly. high pulls: 10x5, working up easy-medium.
High Inc. machine: 6-8 pumping up.
Floor press: 3x5/ 3x1@ 225/ 5rep cluster @ 225.
JM press: 8x5 working up.
Seat row machine: 6x6/ 1x30
Abduct/ Adduct/ Hams machines: 5x10 all 3.
Back home/work, after 10 days off.
Trained 2 days at a rec. center; high reps, warm-ups and pumping stuff.
Monster Garage Gym once, but didn’t push to hard, due to dental f-ing bullshit…
I’ll put up some pics soon.
Sat/12/7.
Lots of upper warm-ups, Abs, rev. hypers.
Bench: 6x3/ 1@ 245, 260, 270
Flat DB’s: 3x6/ 3x6@ 90’s
Misc. cable Tri’s: 6x20
pulldowns: 3x15
abs: 3x10
Sunday.
Lower warm-ups, Abs, rev. hypers.
Con. DL/ 4"blocks:
Up to 1@ 365, 405. Man,that felt weak.
Sumo/4": 1@ 365, 405, 455 w/straps.
Close stance SQ/high box: 3x6/ 3x3@ 315.
Leg press: 3x30
Cable fly and rear delt: 3x15+15
