Very strong benching, you legit had a good spotter too, those are so rare.
is the spotter in your bench vid your buddy?
[quote]gregron wrote:
is the spotter in your bench vid your buddy?[/quote]
Yeah. There’s kind of a crew of us that have met just through seeing each other actually taking training seriously in the gym lol, he’s one of them. The crowd is usually pretty pitiful since it’s a college gym, so it’s refreshing to actually be able to talk meathead stuff and train around people who aren’t assclowns.
[quote]jake_j_m wrote:
Very strong benching, you legit had a good spotter too, those are so rare. [/quote]
Thanks man! I was definitely lucky to have a friend who knows what he’s doing in the gym around… asking a random is so hit or miss. Usually miss lol.
x9000 on the last 10 posts. Good shit dude!
@bug Thanks broseph
Today’s Workout
Activation:
A1. OH-Low-OH BPA 4x1
A2. Weighted Jump 4x1
A3. OH Bar Rotations (3 sec peak hold) 4x5
A4. Cordova Extensions 4x6 LR
Explosive Work:
B1. L-H BPA
6x1
B2. BPA
6x1
B3. Snatch High Pull From Pins
6x135x3
B4. Ring Dips
6x3
B5. Box Jump
6x1
C1. Banded Back Squat (slow 1.5 reps)/Banded Back Squat (explosive reps)
3x185+minisx3/3 alternating
C2. Ring Front Lever roll-up
3x3
Pumpz Xplosion Work:
D1. L-H BPA
2x1
D2. BPA
2x1
D3. Banded Lat Pulldown (slow 1.5 reps)/Banded Lat Pulldown (explosive reps, 2 sec peak hold)
2x3/3 alternating
D4. Box Jump
2x1
E1. Banded Low Incline Neck Press (slow 1.5 reps, no lockout)/Banded Low Incline Neck Press (explosive reps)
2x2/2 alternating (really trying to crush the bar on the second set)
E2. Box Jump
2x1
Rehab:
F. Banded Triceps Cable Pushdown (slow 1.5 reps) xAMRAP
G. Banded Preacher Curl (slow 1.5 reps) xAMRAP
H. Hyperextensions x25
I. DB Hammer Curls To Earsx20
J. Biceps Hold x20sec
Notes:
Tried to give the chesticles a little love today. Nice feel/pump. The banded back squats are pretty rapetastic upon the lower body but I’m already feeling stronger in the hole on skwatz so I’ll keep working those. Shoulder/biceps are holding up pretty well after a couple days of light ring work.
BW was back up to 204 today, same as Monday but def looking leaner while just as full. Probably going to get a solid workout in tomorrow as well while I finish out this leaning-out business. Hoping to end at 200-202 without dropping any fullness.
Today’s Workout:
Activation:
A1. OH-Low-OH BPA 4x1
A2. Weighted Jump 4x1
A3. OH Bar Rotations (3 sec peak hold) 4x5
A4. Cordova Extension 4x6 LR
Explosive/Stabilizer Work:
B1. Power Snatch From Blocks
45x3
95x3
115x3
Power Snatch From Blocks-> OH Power Hold
6x135x1 (9 sec hold)
B2. Box Jump
10x1 (one before first PS)
C1. L-H BPA
3x1
C2. BPA
3x1
C3. Banded Lat Pulldown (slow 1.5 reps)/Banded Lat Pulldowns (explosive reps, 2 sec peak hold)
3x3/3 Alternating
D1. Back Squat
135x3
185x3
225x3
275x3
315x3
Banded Front Squat (slow 1.5 reps)/Banded Front Squat (Explosive Reps)
3x135+minisx3/3 alternating
D2. Ring Dips/Ring Front lever Roll-ups
4x1/4x1 (alternating)
Rehab:
E. Banded Cable Pushdown xAMRAP
F. Banded Preacher Curl xAMRAP
G. Hyperextension x25
H. DB Hammer Curl To Ears x20
I. Biceps Hold x20sec
Notes:
Hit legs pretty hard and got a little bit of upper body in too. Didn’t push the weights too hard and really worked on feeling this stuff. This was pretty brutal since I was 20 hours fasted for it so I’m def going to need the upcoming off days.
Today’s Workout: Upper Body Focus
Activation:
A1. OH-Low-OH BPA 4x1
A2. Weighted Jump 4x1
A3. OH Bar Rotation (3 sec peak hold) 4x5
A4. Cordova Extensions 4x6 LR
Explosive Warm-up
B1. Bench Press
3x135x3
3x185x3
2x185+minisx3
2x225+minisx3
B2. Clean High Pull
3x135x3
3x185x3
3x205x3 (straps from here on)
3x225x3
B3. Box Jumps
10x1
Pumpz Work:
C1. L-H BPA
3x1
C2. BPA
3x1
C3. Banded Lat Pulldown (slow 1.5 reps)
3x6
C4. Machine Chest Press (no lockout, 1.5 reps)
Heavier Work:
D1. Bench Press
225x3
245x3
275x3
295x3
2x225x3 (paused)
D2. Power Snatch From Hang->OH Power Hold
6x135x1->9sec
Rehab/Extras:
E. Band Triceps Pushdowns xAMRAP
F. Band Curls xAMRAP
G. Strapped Chins x15
H. Hyperextensions x25
I. DB Hammer Curls To Ears x20
J. Biceps Hold x20sec
Notes:
This past weekend was fucking retarded. I went to Atlantic City for the first time with some roommates and other friends and it was just out of control. SRS hangover day yesterday and I’m still not at 100% lol. Wasn’t feeling particularly strong today, so I just led with a shitload of lighter explosive work so I wouldn’t have to go very heavy. Had a pretty sessi pump going on due to my hangover day practice of ordering $30 of Chinese food, so that aspect of the workout was nice. Explosiveness was solid too, I just didn’t feel ready to fuck shit up.
I really don’t know how much I’m going to get out of this week. TBH it’s my last time to be completely irresponsible and have a good time and I plan to enjoy it. I’m front-loading this weeks workouts so everything will get worked hard at least once (today is upper, tomorrow will be lower). Beyond that, I’ll just get into the gym every morning I’m feeling good and do some light HFSW-type stuff.
Today’s Workout: Lower Body Focus
Activation:
A1. OH-Low-OH BPA 4x1
A2. Weighted Jumps 4x1
A3. Cordova Extensions 4x6 LR
A4. OH Bar Rotations (3 sec peak hold) 4x5
Explosive Work:
B1. Power Snatch From Blocks (OH hold on the last rep of each set- not shooting for a specific time interval, just held it until I felt like I owned it)
45x3
95x3
115x3
135x3 (straps from here on)
140x3
145x3
150x1
160x1
170x1
135x3 (no straps on this, 20 sec OH hold on last rep)
B2. Box Jump
10x1
C1. Front Squats
135x3
185x3
225x3
245x3
275x3
C2. OH Med Ball Throw
5x1
D1. Front Lever Roll-ups
3x3
D2. Back Squat
275x3
295x3
315x3
D3. Ring Dips
3x3
E. Banded Leg Press (doubled minis, reps at a moderate tempo)
1ppsx6
2ppsx6
3ppsx6
4ppsx6
5ppsx6
6ppsx6
3ppsx15 (slow reps)
Rehab:
F. Banded Triceps Pushdowns xAMRAP
G. Banded Preacher Curls (slow 1.5 reps) xAMRAP
H. Hyperextensions x25
I. DB Hammer Curls To Ears x20
J. Biceps Hold x20sec
Notes:
Upper back was pretty trashed going into this, so that was kind of limiting upon how much weight I could use on squats. I threw some leg pressing in at the end to make sure I got enough leg work in. Felt good, last set was pretty brutal though.
Traps really need some rest, so I’ll either take tomorrow off or just go in and hit arms/abs and maybe some more leg press. I’ll make the call based on how I feel in the morning.
Today’s Workout: More Squat Work + Back/Arms
Activation:
A1. OH-Low-OH BPA 4x1
A2. Weighted Jump 4x1
A3. OH Bar Rotations (3 sec peak hold) 4x5
A4. Cordova Extension 4x6 LR
Squat Work:
B1. Back Squat
45x8
135x8
185x8
225x8
275x8
Wave Loading
295x3 305x2 315x1
305x3 315x2 325x1
315x3 325x2 335x1
Adding Bands
225+minisx8/7 (slow reps/reps at normal tempo)
B2. OH Med Ball Throw
15x1
Back Work:
C. Chins
2x8
1x12 (strapped)
D. Kroc Rows
60x12 LR
80x12 LR
100x15+5 more w/ straps LR
E1. Ring Front Lever Roll-ups
3x3
E2. Ring Dips
3x3
Arm Work:
F1. Banded Pushdowns (slow 1.5 reps)
2x6
1xAMRAP
F2. Banded Preacher Curls (slow 1.5 reps)
2x6
1xAMRAP
Rehab:
G. Hyperextensions x25
H. DB Hammer Curls To Ears x20
I. Biceps Hold x20sec
Notes:
Traps were feeling better today so I decided to get some squats in again. Didn’t push the weight, but I got a lot of reps in and really worked on form.
The pump from the back/arm work was insane, lots of fun.
Today’s Workout: Chest/Shoulder Focus, Legs/Other Extras
Activation:
A1. OH-Low-OH BPA 4x1
A2. Weighted Jump 4x1
A3. OH Bar Rotations (3 sec peak hold) 4x5
A4. Cordova Extension 4x6 LR
B1. Bench Press
3x135x3
3x185x3
2x225x3
B2. BPA
8x1
Chest/Shoulder Work:
C1. L-H BPA
3x1
C2. BPA
3x1
C3. DB Lateral Raise
3x8
C4. Machine Chest Press (no lockout)
3x8
D1. Bench Press
Wave Loading
245x3 255x2 265x1
255x3 265x2 275x2 (oops lol)
265x3 275x2 285x1
275x3 285x2 295x1
D2. BPA
12x1
E1. Plate Squeeze Press
3x8
E2. Incline Machine Press (no lockout)
2x8
1xAMRAP
E3. L-H BPA
3x1
E4. BPA
3x1
E5. Banded Lat Pulldown (slow 1.5 reps)
2x8
1xAMRAP
F1. Machine Lateral Raise
3x8
F2. Bradford Press
2x8
1xAMRAP
Leg Work:
G. Leg Press (no lockout)
1ppsx6
2ppsx6
3ppsx6
4ppsx6
5ppsx6
6ppsx6
7ppsx6
Banded
7pps+doubled minisx6
6pps+doubled minisx6
5pps+doubled minisx6
4pps+doubled minisx6
3pps+doubled minisx12
2pps+doubled minisx12
1pps+doubled minisx15 slow reps, then explosive repsxAMRAP (~30 total OMFG pumpz)
Arm/Ab Work:
H1. 360 Degree Windshield Wipersx3 LR
H2. Banded Triceps Pushdowns (slow 1.5 reps)xAMRAP
H3. 360 Degree Windshield Wipersx3 LR
H4. Banded Preacher Curls (slow 1.5 reps)xAMRAP
H5. 360 Degree Windshield Wipersx3 LR
Rehab:
I. Hyperextensions x25
J. DB Hammer Curls To Ears x20
K. Biceps Hold x20sec
Notes:
This was a pretty awesome workout. It will likely be my last workout until next Monday, so I pushed it and tried to work as much as I possibly could. Low back was feeling a little gimpy, so I tried to baby it a little and avoid skwatz/jumps (I didn’t want to catch a back spasm mid-rep on either and fuck myself up). Other than that I just tried to get some pressing in with moderate weights and get some serious pumps.
Some good things are going on with size/BW. I was up to 208 today and when I taped my arms for shits and giggles earlier this week they were up a little over 1/4 inch.
Looks like a sick workout!
Arms looking hugee.
Yo bigmac, got my adipower weightlifting shoes the other day, finally, and holy crap do they make a difference. (They’re obnoxious orange-red) I’ve already PR’d three times in the back squat. Knee pain is dissipating in my right leg which is something I have had for the entire school year. incorporating full cleans into my workouts, snatch high pulls, etc. The angle they create between the foot and ankle is awesome. and It’s kinda like cementing your feet into place before you squat.
Liking the neurostim btw, it came last weekend and I tried it at work this week. Hope things are well sir, lemme know what’s new.
Haven’t really been logging lately because I had graduation, a week of unpacking and getting my stuff together to travel to my cousin’s wedding, then actually attending said wedding.
Getting back into a groove now. Been doing some experimentation with adding stretch work following the more pump-oriented stuff, and I tried out a mixture of pump/speed work as a contrast like CT mentioned in the spill for today’s leg work. I think it worked very well, here’s what it looked like:
A. Lying Leg Curls
3x12
B. Back Squat (beltless)
45x8
135x8
185x8
225x8
Wave Loading
275x7 295x5 315x3
295x7 315x5 335x3
C. Banded Hack Squats (+minis)
1x3 super slow
2x3 for speed
1x3 super slow
2x3 for speed
1x3 super slow
2x3 for speed
1x3 super slow
1x3 for speed
1xAMRAP normal tempo + top half partials xAMRAP
D1. Sissy Squats (3 sec stretch at bottom)
2x12 (forgot the stretches on first set lol)
1xAMRAP
D2. DB SLDL (3 sec stretch at bottom)
60sx6
80sx6
100sxAMRAP
Notes:
This was pretty ideal- it was a hard workout at the time, but I don’t feel absolutely murdered now that I’m done. I tried something similar last week, but ended up doing way too much pump work before squats and then too many sets of squats after that… yay 3 day DOMS haha. I might fuck around with the reps/sets on the hacks (specifically, drop a little weight and work in the 6-12 rep range on the pump sets or work in the alternating slow/fast reps as I was doing on front squats before), but other than that I think this worked well.
I missed the gym Monday due to shitty Memorial Day hours, so I put in two workouts yesterday (AM push, PM pull). I SRSLY overshot on volume on those- especially the pull workout. Upper back felt so broken this morning haha. I’m going to play it by ear, but I’d like to catch a push workout tomorrow, then another pull workout Friday. If I’m too broken for that I’ll probably hit arms tomorrow and then moar legs on Friday.
BTW I’m back squatting ery day now for HFSW. I’ve been hammering the Agile 8 (which I was not doing for awhile due to being a lazy fuck) and the knees are feeling good to go, so I’m trying to improve my shitty squat.
@ebomb Thanks mang (on both counts lol)
@bhopki Glad to hear the oly shoes are working out well for you! I’m just trying to get healthy again and undo the damage that the senior week shenanigans did to me haha. Things are definitely going well, just relaxing and hitting the weights/getting my life together in NH for now. I’ll be dropping a more specific update on what I’ve been doing at some point next week. Hope everything is going well with training and work
Here’s the sexy (read: ghetto-ass) band setup I rigged up at my new gym (Gold’s Nashua, NH). Unfortunately there’s no leg press, but I’m making it work.
Today’s Workout: Push
A1. Back Squat
Warm-up
45x8
135x8
185x8
HFS
3x225x6
A2. Plate Squeeze Press
3x10
B. Bench Press
135x8
185x8
225x8
Wave Loading
245x7 275x5 295x3
275x5… too pumped, didn’t feel as tight so I bagged it there
225x12 srs pumpz lol
C. Band Lateral Raises
3x1 LR slow reps
D. Smith Seated OHP
Wave Loading
+90x7 +110x5 +130x3
+110x7 +130x5 +150x3
E. Low Incline DB Press
w/ 50’s
1x3 slow reps
2x3 for speed
1x3 slow reps
2x3 for speed
1x3 slow reps
2x3 for speed
1x3 slow reps
1x3 for speed
1xAMRAP normal tempo… top half partialsxAMRAP… bottom half partialsxAMRAP
F. Low Incline Low-High DB Fly (3 sec stretch)
20x6
25x6
30xAMRAP
Notes:
Very happy with this workout. I decided to add a few reps to the squeeze press sets (was using 6’s over the past week or so), and that caused me to get too pumped up and hurt my bench performance. I’ll need to start a little lighter next week on the wave, no big deal though- I definitely feel like I worked the pecs well even if the bench numbers didn’t fall the way I wanted them to.
The low incline flyes were balls awesome. I’ve been using dips as a stretch move, but felt like this movement might be a little better (it was). Great pec and delt stretch at the bottom and it puts my arms up against dem lats and cuts off the blood flow between reps, which left me retarded umped by the last set. I might start a little heavier next time, but these will def be staying in.
So what you doing for diet/nuriton/eating plan and what are you doing for workout nutrition now?
[quote]ryanbCXG wrote:
So what you doing for diet/nuriton/eating plan and what are you doing for workout nutrition now?[/quote]
Both are pretty simple.
Eating Plan:
Meal 1: ~1 lb steak, 8 caps fish oil, 1g vit C, 5 caps psyllium fiber
Meal 2: 1/2lb chicken, 1 cup rice (uncooked measure), 8oz unsweetened cranberry juice w/ 2 packets stevia + some water, 1g vit C, 5 caps psyllium fiber
Meal 3: 1/2lb chicken, 1 cup rice (uncooked measure), 5 caps psyllium fiber
Before bed: 3mg melatonin
Workout Nutrition:
Pre-WO: 5g creatine mono, 1 Humapro
Intra-WO: 2 Humapro
I’m taking 2x4 caps Indigo this week (before the carb meals), but I’ll be out as of Friday and don’t plan to buy more.
I’m also playing around with some gluten free carbs pre-Wo. I’ve tried a banana, and today I went with some granola thing (pretty much an oats/sugar type thing that was ~50g carbs/6g fat). I really like pre-WO poptarts, but they unfortunately have gluten so I’m trying out some new things to see if I can get a similar effect minus the gluten.
This is more or less what I’ll stick with over the summer. I will probably cut 1/2-1 cup of rice next week since the Indigo will be out, then add some more fats in to replace the cals. I’m trying to transition to something like a gluten-free CBL for the summer so I can keep eating for recomp. Up until this week I was pretty much dirty bulking, so I should tighten up pretty quickly lol.
One last note- been off stims for about two weeks now. I really needed the break (pretty sure I was pushing really not good levels of adrenal fatigue after senior week/graduation). I did pick up some bluetooth headphones and the music during workouts has been helping to keep me in the zone in the absence of stims. Feeling great now, and I don’t really see myself going back to supplemental stims anytime soon. I’ll allow green tea and maybe a cup of coffee pre-WO, but that’s about it.
Sorry if that was a bit long, I was planning to throw an update out early next week, but I figured I might as well just type it out now since it relates to your question.
Edited
Lol nope. Wasnt too long. sorry for making you type it up early.
So the carb meals are post workout then?