45X5
95X5
135X5
165X3
205X3
225X3
245X3
260X3
270X3 calling it here
NGHR’s
bwX11 1 minute rest
bwX4
bwX4
bwX3
bwX3
hanging leg raise to chin up bar
bwX11 1 minute rest
bwX4
bwX3
bwX2
bent leg reverse hypers
50X8 1 minute rest
50X5
50X2
50X1
I’ll be squatting a triple with a wide stance off a parallel box every 4th week, and squatting off a low box with a close stance for a triple every fourth week while varying deadlift/goodmorning variations inbetween box squat ME days.
Next week is a concentric only good morning, then after that low box squat, then full sumo deadlift to a max, then wide stance parallel box squat. I am not sure of the height of the parallel box, but it is the second lowest adjustment, and it is probably 13.5 inches high.
[quote]Delawarestrong wrote:
I need to work on my conditioning more. The 1200 feet sprints… They broke me. [/quote]
Yea you lazy ass!
[/quote]
Yep, that’s true. At least I am getting stronger.
close grip three second pause bench press
45X5
95X5
135X5
165X3
185X3
205X1
225X1
235X1 smoked it
245X0 damn, my feet were too far forward and it fucked up my tightness/set up and I lost this on my chest
215X1
strict bent over row (100% no body english) with 2 second hold
205X6 1 and a half minute rest
205X4
205X3
fat grip chin ups
bwX6 1 minute rest
bwX4
bwX4
DB lateral raises
20’sX12 45 second rest
20’sX7
30’sX22 all partials
5 second eccentric PJR pull overs, and zottman curl (then normal, then hammer) super set
95X9 25’sX7, 7, 7, 45 second rest
95X5 25’sX 4, 4,4
95X4 25’sX3, 2, 3
I rigged up a dip set up by using both of my barbells, and putting them on the power rack safeties. This is the first time I have ever done dips, and I apparently suck at them. However they feel great for the tricep/chest (strangely both about the same with very little delts) .
I’ll continue to keep dip variations in trying to get stronger at them doing normal rep for three weeks, and then pause for three weeks then repeat until I get everything I can out of dips.
supplemental work 6/10 just got slightly more reps than last time
DE close stance parallel box squat
170X2 for 10 sets, 45 second rest
full sumo deadlifts
230X2 for 8 sets, 30 second rest
conventional deadlifts
315X7
315X5
315X2
DB side bends
100X8 1 minute rest
100X5
100X4
100X4
single leg/arm DB romanian deadlift
40X15 R 45 second rest
40X15 L
40X11 R
40X11 L
It would definitely appear my hamstrings need to get up to par with my back. And that close stance box squats for DE work cause horrific whole back pumps.
[quote]Delawarestrong wrote:
strict bent over row (100% no body english) with 2 second hold
205X6 1 and a half minute rest
205X4
205X3[/quote]
Sounds good man
[quote]Delawarestrong wrote:
horrific whole back pumps. [/quote]
lol all day every day[/quote]
My erectors are now sore from the end of my hips to mid scapula. Oh, back, why do you betray so? (that was a shit load of volume for my back yesterday, and I was actually going to switch to a ‘fluff’ exercise instead of conventional deadlifts if my back wasn’t going to take it)
Also I am really fucking liking box squats. They are a promising exercise, especially since my quads are more than strong enough for what they are needed for.
[quote]Delawarestrong wrote:
My total of food a day:
chicken: 300 g
steak: 8 ounces
cheese 112 g
6 cups skim milk
nuts (mixed between natural peanut butter, almonds, and walnuts) 184 g
eggs: 6 large-extra large eggs depending on how large my chickens decide to lay their eggs
150 g broccoli
2 adult carrots
80 g apples
2 pieces toast
56 g dry rice (then boiled of course lol)
280 g potatoes (then baked)
33 g honey
82 g raisins
6 smarties post workout lol don’t laugh it’s essentially just dextrose, and the only ‘dirty’ food I ever have in my diet
1.5 serves whey protein powder
Since you wanted to see what I eat in a day.
edit: that is what I eat in a normal training day.[/quote]
My response from spidey in brown disaster’s log about what eating big looks like for me.
100% strict bent over row with 2 second hold
205X7 1 and a half minutes rest
205X5
205X4
1 arm DB pull overs
30X13 per side 45 second rest
30X8 per side last few reps on the left side I kept it in the bottom area to actually make this a decent exercise for my lats lol
30X5 per side
chin ups
bwX9 1 minute rest
bwX7
bwX5
bwX4
close grip PJR with 5 second eccentric super setted with same zottman/regular curl/hammer curl crap as last time
95X5 nope lol PJR extensions+pull overs=bad idea 25’sX9/9/9 45 second rest
95X9 (switch to 5 second eccentric tricep extension for fore head) 25’sX6
95X6 same 25’sX5
[quote]Delawarestrong wrote:
I rigged up a dip set up by using both of my barbells, and putting them on the power rack safeties. This is the first time I have ever done dips, and I apparently suck at them. However they feel great for the tricep/chest (strangely both about the same with very little delts) .
[/quote]
That’s how I do it too. Or at least did them, it’s been awhile.
I can’t remember what the size was… but there’s this foam pipe insulation stuff they sell at the hardware stores (something like $1 for 6-8 feet of it) that I’ve used as padding for my hands. It provides a slightly larger/better grip than the bare barbells themselves. It cuts back on the soreness at the base of your hand.
