Those Deficit deads looked great. Better than last week, with a heavier weight! Good job.
2 Likes
Those moved. I’m jealous. I need to get my deadlift back.
1 Like
W8D3
Axle curl
+65x13
+40x29
+40x26
Band Face Pull superset between curls
3x30
Larsen normal grip, long pause on chest, explode off chest
7x3 at 160
BB row at 190
x 12, 12, 12
WGPU
x 14, 11
Db lateral at 25
x 27, 22, 21. 18
at 22.5
x 20,19
Unilateral band overhead tricep extension, red band
x 20, 15, 13
Band tri pushdown, green band, one set
x 14
4 Likes
@zeptrey thanks for the article dude, I’ll definitely dig into it before getting the next program together! And thanks about the deadlift. They’ve just been making sense lately. Way better MMC which leads to better involvement from all the.muscoes needed. Hoping to hit that 5 plate deadlift very, very soon.
Hell yeah! I’ll have to steal some ideas! I’ve been meaning to get back to your log to see what you’ve been up to- I’ve been horrible about keeping up with other people’s training.
@FlatsFarmer thanks man! They felt way more difficult and last couple reps were pretty slow, but at least they were smooth and form looked decent considering the additional weight!
I see you writing that in your log, with ME, DE and stuff and I just don’t know how to apply it or the reasoning behind it- I think if I legitimately dig into the “why” I’ll get it, I just haven’t done it yet, haha.
That’s an awesome mentality to have regardless of what program you’re on, those are some pretty inspiring words dude.
4 Likes
Don’t sweat it man, you haven’t missed much lately haha. Things have been pretty bland aside from timed sets for assistance work. Got that from Brian Alsruhe and it’s a winner for sure.
1 Like
1.5 hours of Zumba with my wife, and then
W8D4
Squat
135x5
225x5
275x3
305x5
305x5
305x5
305x5
305x5
Unilateral band leg curl
x30
x30
x27
Unilateral band leg extension
x30
x30
x26
B stance RDL at 75lb
x17
x17
Calf Raise
x82
x54
Tempo hanging knee tuck
x24
x14
4th set of squats-
Squats felt decent today. They felt slower than they looked, and depth looks as though it’s improved over these past 8 weeks.
5 Likes
Improved? Depth is perfect boilerman, don’t you agree?
1 Like
That’s awesome dude, where you working now? I would def do that just to bang it out and then be in full chill mode after work.
1 Like
Yeah man it looks good now! I was cutting reps a bit short not too long ago so it’s good to know I’m actually hitting depth now. I think the pause squats helped immensely with that.
Yeah, absolutely! Plus it may give me a chance to hit some extra stuff after work. I just need to settle in and get accustomed to waking up at 4, then just roll out of bed at 3 or so and roll into work early.
1 Like
W9D1
Bench
115x7
155x5
185x5
205x5
190x5
190x5
Seated BB OHP, no back support
115x7
110x9
110x7
NG pull-up at BW+25
x12
x10
x9
Chest supported DB retraction row
37.5x18
37.5x17
Thicc boi unilateral banded tricep pushdown, red band wrapped 3x
x20
x17
x16
Incline DB curl at 27.5lb
x13
at 25lb
x11
x9
My stomach was not happy whatsoever last night, so I barely ate yesterday. Ended up being able to get lunch down today with no issues. I still have to step up my food game a bit because the schedule change has me all out of whack. I need to start having a meal upon waking up.
6 Likes
Impressive set, nice work!
2 Likes
Thanks dude, I seem to get decent pull up numbers the more I do them. Once I stop for a week or two, I have to ramp back up again.
Oh shit I’ve stopped pull-ups for a few weeks and have to do two max sets with 5 sec negatives later this week. I’m setting the over/under at 7.5
2 Likes
W9D2
Deadlift
135x5
225x5
275x3
315x2
375x1
405x1
Cluster pause triple at 425 (~20-25 seconds between reps)
365x5
365x5
365x5
Seated BB good morning
185x6
225x6
245x12
245x12
245x12
245x12
Unilateral band leg curl
x30
x30
x30
Unilateral band leg extension
x30
x30
x30
Close stance heel elevated goblet squat
45x21
45x18
Timed planks
2min 26 seconds
34 seconds
7 Likes
Have faith bro I’m taking the over for sure
Thanks but not even close!! Supersetted some stuff and 5 second negs was not happening for many. Also did 100 lat pull downs earlier in the workout.
W9D3
Axle curl
+65x15
+40x34
+40x30
Band Face Pull superset between curls
3x30
Larsen normal grip, long pause on chest, explode off chest
6x3 at 165
BB row at 195
x12
x12
x12
WGPU
x16
x12
Db lateral at 17.5
x36
x35
x26
x24
x25
x21
Unilateral band overhead tricep extension, red band
x23
x19
x19
Band tri pushdown, green band, one set
x 24
weighed 204 this afternoon. Food intake has actually been ok the past few days, so I absolutely need to add more in.
5 Likes
W9D4
Squat
135x5
225x5
275x3
315x5
315x5
315x5
315x5
Unilateral band leg curl
x30
x30
x30
Unilateral band leg extension
x30
x30
x30
B stance RDL at 75lb
x21
x21
Calf Raise
x96
x67
Hanging knee tuck
x28
x17
Seasoned a 2.25lb flank this morning and marinated it with Worcestershire sauce. Planning on doing a reverse sear on the grill this afternoon.
6 Likes
Ended up doing the flank in a cast iron pan for convenience. Came out great, but I don’t think I’m going to do Worcestershire marinade anymore. I like the meat straight up. It’s definitely a different flavor.
8 Likes
100 dips
100 BPA
One huge set of tempo band curls
4 Likes