TODAY
ssb squats 200x5, 205x5 x 4 sets, 215x3 x 2 sets
push preses 110x5, 115x5 x 4 sets
ghr’s bw x19, x10, x10, x8
Yeah, I’m getting there on those. I’m feeling it in my hammies so I’m trying not to freak over whether they are the true ones or what have you
ssb gm’x 95x10 x 3 sets, 105x5 x 2 sets
wide stance ssb squats 170x10
ghr back extensions bw x20, with a 45# x10 x 2 sets, tried the one legged ones x8 per leg
TODAY!
deads
185, 255, 290, 295-I ALWAYS think 295 is 305 when I load the wt’s! :{, 320x4, 320x3, 320x2, 320x3, 325x2, 330
295x4, 300x3 x 3 sets, 300x2
ssb’s were a struggle today. i was working on wide stance and got not to far, so I did deads with em
ssb 155x3, 175x3, 185x4
ss with deads 225x5, 225x6, 225x7
ssb gm’s 95x5 x 5 sets
ghr’s bw x 10 x 8 sets
ghr back extension bwx10, bw plus a 45# x 10 x 2 sets
planks 1 x 2mins, 3 sets of 1 minute
glute activation/butt lifts
incline treadmill 15% x 20 mins 3 mph, 10 mines at 10-15% 3mph
My hips have felt real tight so I though walking might lossen em up a bit
HEY CULLI!–I’ve done sheiko and I didn’t care for it. I hope ti goes ok for you! But it was so much volume on the light percentages! Felt like I was doing a bunch of reps of the light and not enough of the higher wt 80-95% range. I do love some of the translations though from the russian programer. “lying down press of bar upwards”
yesterdays pull ups
5 sets of 5 with 5#
bw 3 sets of 10, 3 sets of 5.
Come the sets of 5 I’m so happy its only 5.
today was heavy singles fs day
180, 195, 205, 215, 225x 8 singles, 215, 221, 221.5 --odd plate arrangement for micro BABY EATER STYLE loading
walk out only and held 245 a few walk outs
tried some anderson from pins WAY high up 245 x2 x 2 sets
pins between my belly button and xyphoid /ribby area 245 x 2
WELL! Those felt fabulous! Just to feel that I can move that in increments made me feel so good! I know I know, its not full rom but I think getting my body used to the load will help. That’s the hardest part for me on fs–feeling the load initially and getting mind-out freak out.
ghr’s and some new kinda upper back extensions I saw Donny Shankle do on MDUSA. belly button on the pad…very interesting and barfy but good. I had to rearrange my belly sausgae rolls a bit initially but all went well.
Today was a mish mash day. Just wanted to get my push presses in. I’m going to have to decide what I want to persue–the fs or the ssb’s since i can’t do both as much as I’d like.Of course the fs won.
I’m not over the ssb’s though. I did some wide stance ones that are very/moderately hard for me as I’ve always been very very quad dominate on my lower body strength and never did wide stance ANY type of squat in my lifting history. When I was a back squatter it was a more oly type squat with narrow stance.
I think I can work on these then to get my glutes, stabilizer core stuff, erc some much needed attention.
wide stance ssbs 155x5, 175x5, 185x5, 185x4
ghr’s bw x 8 x 4 sets
push presses 115x5, 120x5 x 4 sets, 125x2
ssb gm’s 95x5, 105x5, 115x5 x 3 sets
Today was frontie CNS MIND WARP /heavy singles day
fs 180, 195, 210, 226 ( fancy plate arrangement allowed this) x 8 singles, 212, bottomed out on a last 222 single
Static fs holds ONLY 255, 265, 275 counted to 10 to 30 one one thousands
Anderson/fromt the pins all of the place in height, lowest was mid belly highest below boob level 235, 255, 265, 275
bx ghr’s x 6 sets of 8-10
This required a lot of explanations to say I did heavy singles, then heavy holds and partial squats. I don’t really need to lay them out or whatever since they are not for counting but for MIND WARP CNS trickyness I’m trying to achieve. I will say holding 275 was glorious. ONE day…one day
Today was thus:
deadlifts 185, 255, 290, 305, 325, 340, 360, 325x3 x 4 sets, 325 x 2
295x3 x 10 sets
ssb squats 175x5, 185x5, 195x4, 205x3 x 2 sets, 215, 225
ssb gm’s 115 x 5 x 4 sets
ghr’s x a bunch
I closed up my rom so my knees were on the pad for MIGHT have done a full one but I only did 3 reps and I bent at the waist like an accordion.
planks TADAH…um one for 2mins 37 seconds ( up once second man), x1 minute for two times.
yesterday was pull ups
4 sets of 3 with 7.5#
bw 3 x10, 1x7, 2 x6
Today was get used to the heavy CNS frontie day
180, 195, 211, 222, 230 x 6 singles dropped number 7, 216x 2 singles, 220
Holds only 245, 265, 285, 295 for 20- 30 one one thousands
andersons of various heights higher height about xyphoid height 245x5, 265x5
lower to belly buttom height 245x3 x 2 sets
bw ghr’s
OHS today. its been a while…and my push press shows it. I am also way particular about where I set up for ohs. Stupid but I have! I feel like I gotta concentrate and balance and stuff. I did them today at my turbo gym and its never the same. The one thing I like to do at a specific 24 hour fitness is my ohs. I like a particular rack the best there.
Anyho, a guy watching me today said I should try them form a drop/back squat hands in the snatch position. I’m SO confused by this. Its like with cleans, I have the hardest time getting the drop and under down. He just said its a drop not a presss… BUT that was like Greek to me in terms of coordination. I tried a few token ones for his sake, but I had to go back to my way which is a push press up ohs. I can barely do 115 the way he told me.
OHS 115x10, 125x10, 135x10 x 4 sets
bw ghrs x10 x 6 sets
MMPF. In between I failed a 140 push press a few times. I’ve totally neglected these and it shows. OH well.
Thanks Puff!!