Went to the dog park and trail walked a couple miles yesterday. Should make it in for a lift today. I’m in avoidance mode…
DL
5x135
5x155
5x170
5x170 forgot to go up
5x190
F sq 4x10-45
superset
bench abs 4x10
[quote]rcfromdb wrote:
Bench form check[/quote]
If you are trying to do a powerlifting style bench, then when you unrack the weight, try to just pull the weight horizontally. Do not go up and then forward like an upside down “U”. This will keep you tighter without shifting the shoulder blades too much.
Did a 4 mile walk/jog around the reservoir into STRONG winds. It was nuts.
Built some agility hurdles for my athletes. I’ll take pics after paint.
Did you get bored of posting like I did?
Hope all is well!
I didn’t dissapear. Just haven’t had time to post in both journals. I’ve been running, swimming and doing a lot of PT (pushups, situps, pullups, dips). I’m doing an arm specialization program for a couple weeks and then I’ll go on a bulk. I want to add at least a quarter but (fingers crossed) a half inch.
Today’s workout
Superset
reverse curl 12x40
db hammer curl 12x20
bent over zottman curl 12x10
superset
UH pressdown 12x30
OH pressdown 12x30
rope pressdown 12x30
Deadlift (haven’t done in couple months)
10x155
OHP 10x65
Calves on machine 20x130
Leg raises on roman chair x 20
Shrugs 15x95 and hold to grip failure
Upper
Took superpump before and 2 packets oatmeal. I need to do a protein shake but I felt like ralphing after so I’m trying to let my stomach settle before I eat.
Supine Medicine Ball Throw 10x15 It was the yellow and black one, maybe 15 or 20lbs. Explosive
Bench
5x65
5x75
2x85
2x95
2x105
All to chest, happy with this for now having not benched in months.
DB Incline Press 12x35 wobbly but got em all up by myself. Happy with this too. Didn’t really drop in pressing strength despite taking a long time off.
Parallel Seated Row 20x70 Too light so I just went for reps.
Superset
Reverse curl 12x40
Hammer curl 12x20
Bent over Zottman curl 12x10
Didn’t go up at all. I thought I was but apparently not.
Superset
UH pressdown 12x35 went up 5lbs on the stack for all
OH pressdown 12x35
Rope pressdown 8x35
Leg raises 20xbw DEAD by this point and abs are SORE from yesterday
Timed DB Hold 50x1:25
Some n’sync song came on as I was doing box squats and I got so distracted I had to bail out.hahaha
U-L35
Upper 3
Took about 20 minutes today because there was little rest between snatches.
Med ball chest throw 10x20lb
DB Snatch
6x25 3 left 3 right
6x30
4x35 2 left 2 right
4x40
2x45 Right side only. Pressed out. Don’t count.
1 DB Leaning OHP 10x30 should’ve done 12. Well controlled, ready to go up to 35s.
Strait Arm Lat PD 12x55 these were tough
Superset
Alternating DB curl 12x25
Incline DB curl 10x20
Preacher EZ curl 12x30
Superset
Standing EZ OH tri ext 12x30 good stretch, too light
EZ skullcrusher 12x30 too light
EZ CG bench 12x30 too light
Decline sits 12xbw jacked up as high as it would go. Took it slow and went all the way back to head touching the bench. I was almost upside down.
BB OH shrugs 20x95 prolly should’ve done 135, at least 115
U-L35 Lower 3
Jump hack squats 3x3
Deficit DL (from aerobics step with 35s)
5x45
2x115
2x135
2x155
2x165
2x175 Very tough and slow but I got them both up. I’m sure my back looked terrible.
assistance*
deficit deadlifts. sounds like fun!
lol to your nsync distraction… my small town ymca plays really motivating stuff… like keith urban… oh yeah baby.
thank god jim got me an ipod shuffle for my bday… my zune is on crack and I hadnt had any music for about a month! Crazy what a difference a lil noise in your ears makes!
training for anything in particular?
You’re not the first to tell me an mp3 player makes a big difference, I have a Zune but don’t know how to use it.haha
I’m training for strength and to put on about 15lbs. I’d like to play football again, if my bad back won’t allow it then MMA.
zune can be a bitch. pm me what u need to know, i’ll see if i can help.
U-L35 Upper 4
Decline bench
8x45
5x65
2x85
2x95
2x105
2x115
2x125 I’m not counting this as a max because they didn’t go all the way to my chest
1 DB push press 12x35 should’ve done 40s
Kroc row 20x60 strapped. could do a lot more. at least 70s.
assistance*
U-L35 Lower 4
DL
2x135
2x155
2x175 belt
2x185
2x195
missx205
Weak out of the bottom. It will be a focus this fall/winter.
BB stepup 8x70
SLDL 12x135
DB shrug 20x60
other assistance*
U-L35 Upper 5
Jerk
warmup 45
5x65
5x75
5x85
2x95
1x100 NEW PR
assistance*
Crunches made me feel like yacking so I only did one set. If I had it my way I would carry around a little bathroom trashcan and yack at will but it’s globogym and they frown on that.
U-L35 Lower 5
Warmed up on the heavy bad. Hammies were tight and sore coming in.
Hang clean
I had power cleans in the workout for the day but I’m going to have to do some moving around because I need time to work on form if I’m going to push through my max (105). Right now this is not much of a leg workout.
10x45
3x10-65 Worked on throwing my hips into the bar and popping it up.
High Pull 1x10-85 Continued to work on popping the hips into the bar but also focused on pulling up and back with the extension.
This needs a lot of work. I’m not ready to pull from the ground again yet.
assistance*
U-L35 Upper 6
124.6
Dips
5xbw
5x10
5x10
5x15
5x15
5x15
Decline DB press 8x45
They were everywhere. My impingements are coming back. The guy spotting me asked if I had a history of shoulder injury. That’s how bad it was.
assistance*
U-L35 Lower 6
124.6
HS rack pull
I have no standard rack at my gym so I use the HS shrug/dead apparatus. There are 2 handles, high and low. For a “rack pull” I use the high ones. These are all completely deloaded at the bottom and exploded through.
5x135
5x185
5x225
5x245
5x265
5x285
2x305
2x315
assistance*
I feel like everyone lifts more than me because they work harder than me so I am going to try to suck it up and adopt a WORK HARDER attitude. We’ll see how it plays out!