Warm up : some shoulder mobility work
Squats: warm up sets
5 x 2 x 400… Volume dropped this week so this was easy as hell…BUT ***
Deads: 3 x 3 x 420… I goofed last week and was suppose to only do 2 x 3 These felt pretty easy.
Rack pulls below knees: 2 x 5 x 315
3 x 5 x 340… I did these light really focusing on just hinging my hips through.
*** OK the BUT, ugh my left shoulder and elbow felt like crap. The huge amount of sets last weekend beat the crap out of them. The actual squats themselves were easy…might have to switch back to the Buffalo bar for awhile.
Also… probably need to switch the days I do Bent rows since my upper back felt slightly fatigued doing deads.
CG bench:190 x 6
205 x 6
235 x 6… Thank GOD these were easy as hell this week (maybe a hair too easy since im using % on these). last week my elbow and shoulders were kinda fried from the huge volume of squatting. So this past weekend drop in volume along with holding off a day helped.
Bent rows: worked up to 3x5x250
Pulldowns: 3 x 10 x SW
Shrugs: 405x6/ 455x6/ 365 x 20
Arm curls: 3 sets …who cares
At the moment Im playing around with when I do certain secondary movements.
That’s a nice saying up there about the master and beginner. It’s nice to lighten up for short time.
[quote]gorillavanilla wrote:
. It’s nice to lighten up for short time.[/quote]
Well the volume goes up again on squats this weekend
16 with a shit ton of growing still in him.
Bench: a few warm up sets
230 x 5
270 x 4
5 x 4 x 290
Seated DB press: 5 x 10 x SW *
Band pull aparts: 5 x 20 *
Up right rows : 3 x 10 x SW… just felt like doing them for the Hell of it.
Pushdowns: 3 x 10 x SW
Thats all folks…
Warm up: Shoulder mobility work for the left
Squats: a few warm up sets
8 x 3 x 400… used the Buffalo bar made it much easier on the shoulder
Dead lift: a few warm up pulls not many
445 x 2
475 x 1… real easy
GM’s : 5 x 10 x 175
CG Bench: 205 x 6
220 x 6
250 x 6… damn easy
Bent rows: worked up to 2 x 5 x 250
Pulldowns: 3 x 10 x SW
Shrugs: 405 x 6/ 455 x 6/ 455 x8
Arm curls: who cares
thats all…
Bench: a few warm up sets
230 x 5
270 x 4
290 x 4
5 x 2 x 310
230 x 12
seated DB press : 5 x 10 x SW
Band pull aparts: 5 x 20
Upright rows : 3 x 10 x sw
Push downs 3 x 10 x sw
Squat: few warm up sets
5 x 2 x 400… volume drops allot this week
Dead lift : a few warm up sets
445 x 2
475 x 1
500 x 1
GM’s: 5 x 10 x 175
Ugh… zero pop today on any rep everything was moving slow .
Benching and deads looking good in spite of the lack of pop.
[quote]gorillavanilla wrote:
Benching and deads looking good in spite of the lack of pop.[/quote]
well the benching was done yesterday no big deal.
Today was the squats and pulls… yeah I know it just one season and you will have those days but they annoy the hell out of me from time to time.
CG Bench: warm up sets
205 x 6
220 x 4
235 x 3
250 x 3
270 x 5…easy as hell
Bent rows: 5 x 5 …worked up to 275 x 5
Pulldowns: 3 x 10 x SW
Shrugs: 405 x 6/455 x 6 / 475 x 6
Arm curls: a few
Bench: a few warm up sets
230 x 5
270 x 4
290 x 3
310 x 2
2 x 2 x 330
2 x 3 x 310
230 x 12
Seat db press: 5 x 10 x SW
lateral raises: 3 x 10 x SW
Band pull aparts: 5 x 20
Push downs: 3 x 10 x Sw
Squats: 10 x 2 x 425… SON of a BITCH !!! set number 4 wasnt in my normal grove and pulled something in my upper quad. Pretty much ended the session. Icing the area as I type ,nothing serious.
heal up.
otherwise looking rugged in here.
dang bullpup#2 is bigger then i was in college.
[quote]brotardscience wrote:
heal up.
otherwise looking rugged in here.
dang bullpup#2 is bigger then i was in college.
[/quote]
id say at this point it will be another week before I can squat with more then 135 lbs.
Hopefully , I can get more size on him.
(Tuesday)
CG Bench: a few warm up sets
220x5
240 x 3
2 x 2 x 250
270 x 2
2x2x 275…Ok on the last set of two i was feeling froggy and kept going. Ended up doing 12 reps either im starting to respond or I really underestimated my 1 RM on CG Bench.
Bent rows: 5 x 5 …just did a few sets with 250
Pulldowns 3 x 10 x SW
Had to be some where so I had to cut it short
Well, Bullpup was inducted into the National Honor Society Tuesday night…
^^ Congrats to the BullPup!
