me lower
giant camber bar gms bar x 15, 135 x 8, 225/275/315 x 3, 365 x 1 no belt all done slow and controlled. 365 was tough but lots of room to grow
front squats to low box 135 x 5, 225 x 3, 275 x 3, 315/365/405 x 1 haven’t done these in a year and a half. was going to shut it down at 225 they felt so horrible lol, but I was determined to get 405 today
ghr 3 x 8
hlr 3 x 5
hill sprints x 6
Nice work with both the GMS and the front box squats.
gv still weak but getting better
ME bench
floor press with fat bar
never done these before
bar x 15, 135 x 10, 185/225/275 x 3, some left in the tank. really took stress off of shoulders and elbows
viking press 45 x 10, 90 x 8, 135/180/190 x 3 (pr) 135 x 10
db bench 4 x 8-10 w/100s
mchine jms 4 x 8
overhead ext 4 x 12
hammer strength press 3 x 12
rope downs 3 x 12/laterals 3 x 15
sprints
50m x 6
100 m x 2
hills x 3
hill lunges x 1
pulldowns, wide 5 x 10
assisted chins 3 x 6
db shrugs 3 x 12
hammer high row 3 x 8
had kids over last night, despite keeping me up late lol had really good sleep. my 4 year old followed me everywhere, and wanted to be snuggled the whole night. I am the worlds biggest sap. even got him to fall sleep in the same room as his big brother but at 3 a.m. we wast nestled like a ball on my shoulder. we slept until 7:30, my almost 8 year old slept until 9:30 when I had to wake him up. like a mini teenager.
working mostly from home these days, so I logged in at 8 while the youngest watched some sponge bob and had some cereal. mom picked them up at 10, then I had about 6 hours straight of conference calls. overall sleep was great, had good food, but when it came to training felt slow and sluggish
DE squat
had to use old giant yoke bar because some asshole trainer or someone else brought the new bar upstairs. love this bar, it is the elitefts one with the long handles. they say it ways 82 lbs, and the newer version is 62. bullshit to anyone who has tried to carry either across a crowded gym. the old one with the long handles weighs 500lbs I swear to god lol. I also took the box down an inch below parrallel this week, with the thought if I have the odd notion to do a raw meet I need to work on depth right now
speed squats, giant yoke bar, after warm ups 312 w/160 in chains 8 x 2
I sweat out 10 lbs there
leg press 5 plates per side 1 x 45, 12 reps more than last week. gonna work up to 100 reps
ghr 3 x 8
dbl shrug w/100 3 x 15
cable abs 3 x 12
rev hyper 1 x 15
I was fried. I think the extra day of lat/conditioning drained me. gonna keep that in and force my body to adjust. on a side note my bodyweight is ticking down a few lb a week, and today my lifting belf was two notches leaner. getting back to the 275s then go lower from there
had to train at commercial gym today, quick one
hammer incline, warm ups then 4 x 8
hammer dips 5 x 8-12
laterals 5 x 8-10
csr 4 x 10
front raise 4 x 8
rev grip pulldown 4 x 10
cable chest press 4 x 12
face pull/rope down/rope ext 4 x some each
conditioning
had kids and tow, decided to make cardio a gameal
we had races
sprints
50m x 5
100m x 1
then a family nearby asked if we wanted to play soccer, kids against adults. we joined. that ended up in another half dozen sprints at least. legs were trashed still from Thursdays work, this sealed the deal. tomorrows ME lower should be interesting
me lower
front squat to low box bar x 10, 135 x 6, 225/275/315/365 x 3, this felt good, bar speed slowed a little so I shut it down there. wanted 385 today but quads were fried from sprints and soccer, will shoot for 405 x 3 next time
rack pulls from 2 inches beneath knee vs quadded mini bar/135/225/315/405/455 x 3, plus 90 over two weeks ago lol
conditioning and assistance combined
backward sled drags
hammer curls
cable abs
ghr
x 4 each
machine shrug 2 x 20/hanging abs 2 x 6
good session
me lower
front squat to low box bar x 10, 135 x 6, 225/275/315/365 x 3, this felt good, bar speed slowed a little so I shut it down there. wanted 385 today but quads were fried from sprints and soccer, will shoot for 405 x 3 next time
rack pulls from 2 inches beneath knee vs quadded mini bar/135/225/315/405/455 x 3, plus 90 over two weeks ago lol
conditioning and assistance combined
backward sled drags
hammer curls
cable abs
ghr
x 4 each
machine shrug 2 x 20/hanging abs 2 x 6
good session
So did the kids or adults win? I would lose at anything that involve running for any extended amount of time. And I’m glad to see your lifts are moving in the right direction.
Late night last night due to having to get mom into the hospital. Continued health issues, and she is very stubborn about taking care of herself.
Worked remote then headed to gym.
ME upper
pullaparts 100 reps
swiss bar bench bar x 20, 135 x 10, 185 x 5, 225 and 275 x 3, 315 x 2.5. 1 rep better than two weeks ago. 225 x 15
my set up is still not where it should be, my lats are not enough engaged and my right tri is still not firing 100% with the left one. But each week there are good improvements, but it is way slower than I had ever thought.
jm press with swiss bar 135/185/225 x 8
db bench 3 x 8 w/100s. right shoulder started crunching, left elbow started flaring up
rolling tris 3 x 8 w/65s-stayed light due to elbow
fat bar curls 3 x 8
1 arm hammer strength preacher 4 x 12
rear delt machine 3 x 12
band pressdown 3 x 30 w/light band
icing shoulder and elbow
extra day
upper back, conditioning
pulldown w/fat rotator bar 5-6 x 8-12
shrug w/ cambered bench bar 225/315/405/495 x 8, then a drop set of 495/405/315/225 til failure each
db row 100s/110s/125s x 8
backward sled drags 8 trips w 135
Busy week for you - nice work
sorry to hear about your mom
DE lower
got some crazy notions today watching some old westside videos
DE box squat, low box + 1 pad, giant ssb yoke bar, warm ups then 260 bar weight + average bands + 150 in chains 8 x 2
that was about 560- 580lb on the top, felt like more but it was interesting with the bands pulling me back, the chains pulling me every which way, and the yoke bar pulling me forward. my abs will feel it for days I am sure. my speed was great, as the weight was still pretty light overall, however next week I will probably do them in the mono, as the walk out sucked, and maybe even throw on my old loose briefs
de pulls, warm ups then 8 x 1 w/405. first few sets I was way over the bar, but corrected that and pulls felt great
circuit
ghr
hammer strength plyo leg press
cable abs
band gm
x 4
wanted to run hills but had to go see lawyer. figured the short rest with speed work plus the circuit got me plenty of conditioning lol
Nice way to mix it up with the westside band work.
nice progression Pete. home your mom is OK.
ok the band chain combo destroyed me recovery wise lol. thought I was going to pull a hamstring picking up the bar of soap in the shower today
Friday
pullaparts, pressdowns, 100 reps each
DE bench 135 + dbl minis 8 x 3 w/swiss bar
press to foam roller, straight bar worked up to 315 x 5
hammer strength bench 4 x 8
dbl up rows 4 x 8
panoras 4 x 8
Saturday no training, was busy doing bday shopping for 8 year old and catching up on other errands, really wish I’d done cardio/mobility work, even a little bit, because as noted today I was destroyed
ME lower
3 min treadmill
up and downs stairs x 3
conventional pull 135/225/315/405/495 x 3, form was off, way over the bar, mostly stiff legging it, decided to stick to singles for safety.
495 + 100/150/200/250 in chains x 1
last set was the easiest lol. I will come back in a couple of weeks and make this is a triple at least
circuit x 3
rev hyper, sissy squat, seated leg curl, cable abs, db shrugs, all in 8-15 rep range
unloaded bar of chains and plates in between each circuit, so it was constant movement
backward sled drags x 5 or 6
trashed, stopped at gas station on the way home, getting out of car had severe cramping.
nice work
bands make me cuirous
I have a bunch of bands I bought on sale with an ELITEfts store credit-
usually I use them for stretches
maybe I need to get more creative
[quote]brotardscience wrote:
nice work
bands make me cuirous
I have a bunch of bands I bought on sale with an ELITEfts store credit-
usually I use them for stretches
maybe I need to get more creative[/quote]
for stretching? that is the thing I forgot in my fb rant the other night, people that use bands for stretching, not getting stronger lol
against bands teaches explosiveness
rev bands teaches you to handle heavier weight
enuff said
so your saying I am just as bad as the kid doing curls off of the competition bench?
use them for pull aparts
TKE
and often I use two- together for some hamstring/hip/glute destruction
I have used them to squat- and to dangle plates or kb’s off of a bar to bench.
I will do some research