It only sounds beta when you assert it as such lol.
Pull-ups
5 reps EMOM for 10 min
55 total
Pendlay rows…2 min
135x8,8,8,8
Shrugs w/ 3 sec hold
135x15,15,15
Seated t bar…60 sec
4x10
Bb curl
100 reps
Incline curl…60 sec
25’s x 10,10,8
KB hammer curl…60 sec
8 kg x 10
[quote]xjusticex2013x wrote:
It only sounds beta when you assert it as such lol.[/quote]
We talkin’ bout practice doe.
OHP…2 min
Bar x a lot
65x8
95x5
135x8,8,8,8…best overall OHP day I’ve had. All time pr is 135x10
DB floor press…2 min
70’s x 12,10,10
Shoulders were fried. Best chest contraction I get is from doing these with a neutral grip.
Face pull…60 sec
5x20
Laterals
4x12…60 sec
Cable overhead extension…60 sec
4x25
Jm press…60 sec
3x10 with 65
95x20
Gonna stick with these they feel the best on my elbow
Bench…3 min
Bar x a lot
95x8
135x5
165x3
185x1
225x1 paused
200x8,8,8,8,8…first 4 reps of every set paused
225x1 paused
250x1 paused
275x1 paused PR…I got a cramp mid set up in my lower back so this was basically flat backed.
Incline…350 method
135x22,14,12…48 total
Dips…60 sec
Bw x 10,10,10,10,10
Laterals
3x10
-SS-
Pushdown
3x10
Bad angle but 275x1
Squat
5x5 with 190 in 9:20
Deadlift
3x3 with 275
Deficit sldl
185x8,8
135x8,8
Barbell row…2 min
135x8,8,8,8
Shrugs…3 sec hold…2 min…straps
135x20,20
Regular shrug
275x20,20
Ring pull up…2 min
Bw x 12,9,7,5
Bb curl
100 reps…elbow pain has resided since I started doing these and not overextending my lockout benching
Incline curl…90 sec
3x12 with 20’s
OHP…2 min
Bar x a lot
65 x 8
95x5
135x8,8,8,8…added a belt on the last set and it didn’t help that much
Close grip…2 min
135x5
165x3
185x8,8 both sets paused
Face pull…60 sec
5x20
Laterals…60 sec
15’s x15,15,15,15
Pushdown…60 sec
4x25
Solid session considering the heavy single Monday, drinking Monday/Wednesday/Thursday, and my traps being stupid sore.
What do think of the 350 method? I’m thinking about trying it for most of my assistance work and knew you’ve used it with Base Building.
Bench…3 min
Bar x a lot
95x8
135x5
165x3
185x1
225x1 paused
200x8,8,8,8,8…first 4 reps of every set paused
225x1 add slingshot
255x1
285x1
295 x 10 sec hold
295 x 10 sec hold
Incline…350 method
135x25,16,9…50 total
Dips…60 sec
BW x 10,10,10,10,10
I always tell myself I’m not gonna do any sets after the 5 sets with 200. This session is about what you would expect after I weekend filled with soco and dr pepper, bar altercations, and sandwiches called “fat girls”.
soco and dr pepper? never had that…my kryptonite is Jack and dr. pepper love that stuff, but have managed to abstain for 2 years lol.
And good work on the Bench dude!
[quote]FarmerOwen wrote:
soco and dr pepper? never had that…my kryptonite is Jack and dr. pepper love that stuff, but have managed to abstain for 2 years lol.
And good work on the Bench dude![/quote]
Thanks brotha
Squat
Bar x a lot
95x8
135x5
185x3
225x1
255x1 add belt
280x5,5,5…around 5 minutes rest
305x1…add red fts band
Deadlift…90 sec
135x3
225x3
(300x2)x8…first 2 sets double overhand and first 4 sets beltless
Lunges
3x12
Leg curl
3x12
Rollout
30 reps
Kind of a spur of the moment thing but I entered a meet for December 21. Reed is helping me for the next 4 weeks.
Back to basics for meet prep? 5/3/1 or something?
[quote]
We talkin’ bout practice doe.[/quote]
I shot a doe last weekend. Freezer’s full 
It was a real doe, though. Not a practice doe.
[quote]Loftearmen wrote:
[quote]
We talkin’ bout practice doe.[/quote]
I shot a doe last weekend. Freezer’s full
It was a real doe, though. Not a practice doe.[/quote]
I need more meat.
[quote]barbedwired wrote:
Back to basics for meet prep? 5/3/1 or something?[/quote]
Well it’s about 4 weeks away so idk what were doing, thankfully reed does lol
Bench…2-3 count pause…2 min
Bar x a lot
(95x8)x2
135x5
155x5,5,5,5,5
Cable row…90 sec
4x8…same hand placement as bench grip
DB skullcrushers…15 sec, no typo
8x8 with 15’s
DB curl…90 sec
3x20 with 22.5’s
CAT squat
5x5 with 185 in 8:30
Deadlift…60 sec
(245x2)x8
Sldl…2 min
135x10,10,10…did the last two sets off a deficit
Single leg leg press
3x15
Core