Week 2- deadlifts
325x3
335x3
355x10 Back to where I was before YESSIR!
Suspended Goodmornings
185x5x5
DB rows
95x2x10
95x1x20 ill go for 105 next week
Lat Pulls
barbell curls
cardo
week 2 bench
210x3
225x3
235x5 just wasnt feeling it today, dunno why, but I wasnt
Dips- 5 reps total
rear delt fly-4x12
board presses-225x4x5 this was more for my training partner mike, he needs to build up his tris
t-bar rows- 2 plates x2x10
abs.
[quote]brauny96 wrote:
Great day of squatting, will post my videos.
[/quote]
Try again.
week 2, military press:
45x5
65x5
75x3
85x3
95x3
110x12
pullups: 55 reps
BB rows
135x4x10
Shrugs: 175x2x20
200x20
abs
1 complex, i was too tired to do anymore.
weight was 216.
week 2, squat
290x3
315x3
325x8
Nothing good came out from this workout.
dude. Whats the song in your 2 board press video?
[quote]OT wrote:
dude. Whats the song in your 2 board press video?[/quote]
Im not sure but I think its black stone cherry.
deadlift, week 3
290x5
330x3
375x10 Mother. fucker. that was hard.
did as much assistance work as I could. so Not much.
Week 3 bench,
245x3, not bad, should be able to do more, need to fix from I think.
I think you should take the faster part of your log out… Cause i have not seen any mechanics work at all, and if you want to run a decent 40 if you want to move on to the next level. I suggest your work on your mechanics and starts… I am starting use the resisted sled and doing my starts to about the 15 yard to get my accleration mechanics some work. But yeah i see no speed training at all not even resisted sprints and what not. And you weight lifting is decent sounds like your log is something along westside barbell along with defrancos stuff. Oh yeah for post and pre workout supplements try a 4:1 carb protein ratio i saw this study that it has along the same line of postive affect that IGF-1 has. Which increases growth hormone and glycogen levels to be stored in the muscle… a good 4:1 carb to protein is chocolate milk i have been drinking it everyday after workouts and i have grown a great amount of mass… good luck!
[quote]stick-44 wrote:
I think you should take the faster part of your log out… Cause i have not seen any mechanics work at all, and if you want to run a decent 40 if you want to move on to the next level. I suggest your work on your mechanics and starts… I am starting use the resisted sled and doing my starts to about the 15 yard to get my accleration mechanics some work. But yeah i see no speed training at all not even resisted sprints and what not. And you weight lifting is decent sounds like your log is something along westside barbell along with defrancos stuff. Oh yeah for post and pre workout supplements try a 4:1 carb protein ratio i saw this study that it has along the same line of postive affect that IGF-1 has. Which increases growth hormone and glycogen levels to be stored in the muscle… a good 4:1 carb to protein is chocolate milk i have been drinking it everyday after workouts and i have grown a great amount of mass… good luck![/quote]
Haha, I oughta just make a new log, Ive taken the faster part out already lol. I’m just powerlifting this upcoming year.
5/3/1 cycle 2, week 1
Went in today for some military press, and cardio. weight was at 218 after the cheat day yesterday, Ill be back on the diet till next saturday (take one cheat day)
strict military press: 110x16…not bad, 5lb PR.
Pullups w/o help of bands till I hit 25, ad a monster mini till I hit another 25
Weighted dips
BW 45x3x5
BW 55x5
BW 65X5
Low rope rows
setting 12 3x8 and 1x10
Did some Tire flips for cardio, I’ll regret it tomorrow.
Deadlifts
worked up to 340x12
Good mornings 225x3x5
kettlebell pull throughs 48 poundsx15 swings
band goodmorinings
Bench day
230x8…10 pound PR
heavy lat work, and kroc rows.
Jump rope, I suck at it
cycle 2 week1
Squat
worked up to 315x6…felt very weak, upper back and knees cave.
Saftey bar low box squats
200x2x5
185x5 dropset into 150x10, brutal
Hamstring work. called it a day
Hungover Military press
worked up to 115 for 8
not much assistance
Deadlift
worked up to 340x8
Felt tired, my diet is gone off track, I honestly dont care about it anymore…
Squat
Bought a Rip It and cracked a new can of grizzly before I trained, ate a FiNi Bar…needless to say It was gonna be a good day
worked up to 330x6
Weak hips, and sore hip flexors. Not good grasshopper.
I did some SS bar low box squats 240x3x6
shrugs.
got the hell out of there.
Looking better, bring your stance in some so your knees aren’t coming in to a strong position when you change directions. This will also help with your hip pain.
[quote]Stronghold wrote:
Looking better, bring your stance in some so your knees aren’t coming in to a strong position when you change directions. This will also help with your hip pain.[/quote]
Ok. I brought them in some already, but I will give it a try this week.