4’ block pulls: 2 x 5 x 135
185 x 5
225 x 3
275 x 3
315 x 3
365 x 3
5 x 2 x 420
Snatch grip deads: 2 x 8 x 225… Never done these before, was originality going to do stiff legs deads. Figure Id give them a try, went light on them to get the feel of them.
Pendlay rows: 5 x 10 x Some weight…Did these super strict and explosive.
DB shrugs: 2 x 20
Standing band crunches: 5 x 20
Well, went better then I thought. wasn’t sure how It was going to go since my lifting has been less then productive or consistent the last few weeks Along with the fact on the first few sets of my pulls my left knee was sore for some reason.Playing it smart and have really lowered my training maxes by a good percentage going into this.
Warm up: allot of shoulder mobility and band movements
Speed Bench: 8 x 3 x 235 *
Close grip: 275 x 6/ 2 x 6 x 225
Shoulder Shockers: 2 sets
Band pull apart : 2 x 20
Bench sit ups: 5 x 10 x light band?
For the record I am not a big fan of speed benching at all. But its lined out in The Cube, so I figured Id do it .Besides, it gives me a chance to work on bringing the bar down faster since Ed Coan (BLATANT name drop) commented that I really needed to do so.
Right now on the secondary stuff I haven’t got it nailed down 100% on what or how they are going to be used. At this point I am basing it off of a mixture of Lilly’s E book and blog post along with what I feel are my individual weaknesses .
Besides, it gives me a chance to work on bringing the bar down faster since Ed Coan (BLATANT name drop) commented that I really needed to do so.
[/quote]
That WAS a blatant name drop. I hate it when people do that.
Anyway I’m surprised Ed said that because both Kirk Karwoski and Scott Mendelson told me slower was better and the great Bill Kazmaier told me…well he just told me to get the fuck out of his garden.
Besides, it gives me a chance to work on bringing the bar down faster since Ed Coan (BLATANT name drop) commented that I really needed to do so.
[/quote]
That WAS a blatant name drop. I hate it when people do that.
Anyway I’m surprised Ed said that because both Kirk Karwoski and Scott Mendelson told me slower was better and the great Bill Kazmaier told me…well he just told me to get the fuck out of his garden.[/quote]
Hey!! I’ve got to feel special somehow.
Squat : 2 x 10 x bar
2 x 5 x 135
225 x 5
275 x 5
315 x 8
370 x 8…Lower back felt fatigued , went ahead and wore a belt
Pause squats: 3 x 3 x 340… Belt less, went real deep and held them for a three count
Olympic squats: 135 x 50… Left hamstring cramped on rep 27 had to take a break, did a second set for 23 to get the reps in.
Standing Band crunches: 5 x 20
EHH… not the greatest of sessions. felt slow and sluggish on the squats with zero “Pop” out of the hole.Lower back was still slightly fatigues from pulling Monday. Tonight was one of those nights it would have been beneficial for me to train with a crew of like minded individuals.
Speed Pulls: 8 x 3 x 315…pretty explosive today
Elevated stiff leg Deads: 3 x 12 x 225 *
Safety Bar squats : 3 x 8 x 200 *
Band GM’s: 50 reps
Stand band ab crunches: 5 x 20
dropped the weight on my assistance weight I had planned on using. After the speed pulls my lower back was feeling pretty fatigued so played it smart.
Warm up : allot
Bench: 3 x 8 x 275
CG Bench: 3 x 12 x 185
P rows: 5 x 10 x some weight
Lateral raises: 4 x 10 x COME ON !! its a freaking lateral raise, who cares
Band pull apart: 2 x 20
Band bench sit ups: 5 x 10
Alright session all things considering I didn’t get much sleep last night. Wife was up most of the night blowing chow along with are nut job Jack Russel terrier wanting out every few hours.
Warm up: tons pvc pipe rolls, light stretching and shoulder mobility work
Squat: 2 x 10 x bar
2 x 5 x 135
225 x 3
315 x 1
365 x 1
5 x 2 x 420
GM’s: 3 x 8 x some weight… don’t normally do these
Lunges: 2 x 12 x some weight
Glute ham raises : None cramped up on first rep, probably try to get them in tomorrow
Stand ab band crunches : 5 x 20
EEHHH…not a great session. Bar felt awkward walking it out and setting up on every set on squats.Part of the issue more then likely was mental do to my focus being else were.
Elevated deads: 1 x 8 x 315… Played it by feel, only did a single set
Block pulls: 2 x 3 x 420
SSBar Olympic stance squats: 3 x 8 x 200…did these ass to ankle
GHR: 40 total reps spread out in several sets.
