[quote]Spidey22 wrote:
[quote]chobbs wrote:
3 min HIIT on the row thing lol
Wanna get strong but wanna get back in basketball shape. [/quote]
Still in a deficit?
[/quote]
Just a small one, if I had to guess around 250ish
Close grip…half thumb on smooth…90 sec…back strain was a little better but I could still tell it was there so tightness and arch weren’t the best
Bar x idk
95x8
135x5
155x4
175x3
195x2
225x1…all above paused
185x15
Rest 60 seconds
185x8
Floor press…90 sec…
135x3
185x1
205x6,6,9
Preacher curl
4x10
-SS-
Lying skullcrusher
4x10
60 sec
Pinwheel curl
4x10
-SS-
Overhead DB extension on incline
4x10
60 sec
Bb curl
4x10
-SS-
Pushdown
4x10
60 sec
CAT squats
Bar x 10
95x8
135x5
165x3
185x1
225x1
(195x5)x5 in 9:45…add belt…felt like 195 should
225x5
255x5
295x5…good set for me for being hammered last night and one meal before lifting
Core and some jumping stuff
295x5
how has CAT squatting been so far?
[quote]browndisaster wrote:
how has CAT squatting been so far?[/quote]
I like it so far. CAT squats Saturday then heavy ish fronts on Tuesday
Squatting lolwhut
Incline…90 sec…45 degree higher than usual…bars were slick as fuck and fat but school gym was closed so had to go to max
Bar x a lot
95x8
135x5
155x4
175x3
195x2
225x1
185x14
Rest 60 sec
185x6
Good set considering the elements
DB bench…90 sec
55’s x 10,10,10,10,10
Close grip incline…90 sec
Bar x idk
95x5
135x3
155x8,8 easy
Hammer strength overhead…90 sec
4x10
HS decline…90 sec
4x10-12
Lateral raise…60 sec
4x15
Pushdown
4x10
A lot of fluff and buff but I binged hard last night cause of a Super Bowl party so might as well put the cals to good use
Front squat…90 sec
Bar x 10
95x8
135x3
165x1
185x6,6,6
Deficit stiffies
135x3
225x1
255x3,3,3,3,3
SSB
135x6,6,6,6
Core
Just really wasn’t in it today, ass was sore. Inb4 r u a fag
Feel beat to hell so skipped training today and might skip tmrw
Neutral grip pull-ups…60 sec
Bw x 8,8,7,5,4
Bb row…90 sec
135x8,8,8,8
Shrug…3 sec hold…straps
135x15,15,15,15
T bar row…90 sec
4x8
Behind the back smith machine shrug…60 sec
4x10
Biceps
Felt a lot better today
Close grip…90 sec
Bar x idk
95x8
135x5
155x4
175x3
195x2
225x1
185x15
Rest 60
185x8
Floor press…90 sec
135x3
185x1
205x8,8,12 PR
Seated DB overhead…90 sec
30’s x 10
40’s x 10
50’s x 10
60’s x 6,4
50’s x 15
40’s x 20
Dips…90 sec
Bw x 10,10,10,10,10
Pec dec
4x8
-SS-
Laterals
4x8
60 sec
Really good session. Glad I took Wednesday off, it worked out well in the end
CAT squat
Bar x 10
95x8
135x5
165x3
185x1
225x1
255x1
225x4,4,4,4,4 in 9:30 add belt
275x2
300x2
315x2
330x2
345x2…big PR
Core
[quote]chobbs wrote:
CAT squat
345x2…big PR[/quote]
Nice job.
Great work. Neat to see you maintain that strength working so submaximally!!!
Thanks fellas, glad to see strength gains.
Low incline…90 sec
Bar x idk
95x8
135x5
155x4
175x3
195x2
225x1
185x15 pr
Rest 60 sec
185x8
Db bench…90 sec
60’s x 10,10,10,10,10
Close grip incline…90 sec…45 degree
135x3
165x8,8 pr
Seated DB OHP…90 sec
45’s x 10,10,10,10
Pec dec
5x15
-SS-
laterals
5x15
60 sec
Front plate raise
5x10-15
[quote]chobbs wrote:
CAT squat
Bar x 10
95x8
135x5
165x3
185x1
225x1
255x1
225x4,4,4,4,4 in 9:30 add belt
275x2
300x2
315x2
330x2
345x2…big PR
Core [/quote]
We need a race to 405
[quote]Spidey22 wrote:
[quote]chobbs wrote:
CAT squat
Bar x 10
95x8
135x5
165x3
185x1
225x1
255x1
225x4,4,4,4,4 in 9:30 add belt
275x2
300x2
315x2
330x2
345x2…big PR
Core [/quote]
We need a race to 405[/quote]
No squatting is gay
Just kiddin spidey lezz dew et
Front squat…90 sec
Bar x 10
95x8
135x5
165x3
185x8,8,8…add belt. Pretty good going off my all time best is 185x11
Deficit deads
135x3
225x1
255x3,3,3,3,3
315x1
365x1 add belt
385x1 pr…my belt was pinching my sides bad and this set wasn’t the right one to adjust my placement.
The bar was pinching the tip of my dink at lockout so I just stuck it in my compression shorts facing the ceiling srs woulda been something to write home about if my lockout was 1" above my knee a la richard Hawthorne but as long as I can make her think 3" is really 6 that’s all that matters rite
Good girl/bad girl
3x20 each…every rep my pelvis contracted I thot of you ass banana
Core
Lol