Dynamic Bench: 10 x 3 @ 255lbs/155.6kgs… speed was ok, But, could not maintain my upper back tightness due to fatigue from squats the other day.
Standing OHP: 3 x 8 @ SW
Dicks presses: 5 x 8 @ SW
Pushdowns: 3 x 12 @ SW
Pull to throat: 5 x 20 @ SW
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Been busy during the Holiday… got back today from a min vacation with the wife.
Feeding Ducks outside of Hotel we stayed at.
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A little break is always fun and leaves me feeling charged up to go.
Hope yours was good.
My wife needed it more. At the moment suffering the I’ll effects from trying to sleep on a different bed.
Id quietly give the bullpup a chest bump in the garage
and swear him to secrecy.
that ME squat moved really well- looking good.
backwards sled drags are the devil
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Hell no @bagofbro He would throw me under the bus for doing so if it meant taking the heat of himself the next time mom was chewing his ass.
If you mean the ME squats with chains… they kind of kicked my ass having to stabilize harder with the chains during the set up,
yeah im using the reverse drags for some added mass in the quads since the just seem to kick the hell out of them
FYI Did dynamic lower Friday morning and did not have time to post it. Schedule was off due to mini vacation so I went ahead and did my upper back day today.
Bents rows: 5 sets working sets
pulldowns: 5 sets
K shrugs; 3 sets
Axel curls: 3 sets
hammer curls: 2sets
Bent flyes: 3 sets
more of this today
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FUCK ITS HOT!!! Heat index is at 100 degrees here factor in it was even hotter at my job it did not make for a good day in the garage this afternoon. Got some limited work in but I was pretty spent from the heat and had nothing in the tank. Plus feeling like I was going to blow chow didn’t help.Not even going to waste time and reporting the session.
Need to do a few more tweaks on what im doing.
Yeah I’m over the cliff at the moment . Gone too long without amy form of a deload or at least adjusting the volume or intensity. Feeling like I have been hit with a Mac truck today.
Heat will do that.
I have similar times where I’m on a ‘blast’ and have a solid 4- 6 week chunk
where everything is moving then 'll hit a wall and need to regroup
you would think after ‘training’ all this time Id get smarter.
Pretty much the same time frame here also. 6weeks seems to be the edge of the cliff.
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@bagofbro just for the record I washed my hands on that thread… I consider the main Op a Troll since I have seen contradictions on things he has posted.
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Isn’t that the standard time frame Westside uses to change up assistance work? There’s a reason for that, and I think it’s as much CNS as anything. Just throwing in my 2 cents.
Seems like your abdominals haven’t given you any trouble as of late. How are they?
Based on how Tate at Elitefts runs it and based off of articles by Louie. Depending on one’s experience it’s 1 to 3 weeks on max effort 3 to 6 on direct supplemental work. Assistance can be drug not for a long time. On my end I would say under recovery and not deloading is the issue more so then a fried cns.
To be honest they get cranky from time to time.
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Bummer. At least they aren’t getting worse?
Not from what I can tell
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