it was a good day today. was in the byu gym and saw several people I knew and they turned to me for advice and form critique. That was cool. I stared down a kid who was using the squat rack to curl in “because if he dropped the weight it’d be safer.”
Swiss ball reverse hypers (I freaking love these)
Bodyweight x10
BWx10
BWx10
Static hold (almost 10 seconds)
Resistance woodchoppers
Basically, pick a heavy weight, pull it out and down as far as you can, then slowly let it down, then yank it out, then slowly back, etc
5 reps a side with a lot of weight
So I had pseudo mono and only got really recovered late last week, and yesterday I wanted to go to the gym pretty badly, so I did. It was alright, not great
I knew just from lifting 225 I wouldn’t even be able to hit 255 which sucked, so I took long rests and did explosive sets. Sucks because not that long ago i hit the 295x2. I’ll get there and probably am a month away from 315.
Military press
barx10
barx10
135x5
135x5
185x3
185x3
Blast strap work
bodyweight rowsx8
pushupsx5
did that three times
then 20 suspended pushups
10 bodyweight dips
felt good so wanted to do some other work
kroc rows
100x10 /side
Sat down. Felt really good to be back in the gym. Wish I knew someone on BYU campus who was available to train. Right now I drive about a half hour to train with some guys in Alpine, and that’s nice, but it’s not a fun drive to make.
So I’m getting married in just over 8 weeks. That’s crazy. In preparation for that, I will be starting the 6 weeks to Superhero program, along with an overhaul on my diet- more focused on eating just below maintenance and getting in more fruits and veggies to aid with the fat loss.
I think I might be able to show my fiancee at least a good outline of my abs by our wedding night. We’ll see. So for the next week I am going to be doing full body, explosive lifts, doing a few two a day workouts (tomorrow and next monday most likely) and then go into the program full speed.
[quote]byukid wrote:
So I’m getting married in just over 8 weeks. That’s crazy. In preparation for that, I will be starting the 6 weeks to Superhero program, along with an overhaul on my diet- more focused on eating just below maintenance and getting in more fruits and veggies to aid with the fat loss.
[/quote]
Are you gonna be doing the workout from yesterdays article? Looked pretty cool and I would like to try that some time but I dont think I could set up all those lifts at once to do them circuit style Seems pretty bad ass though so I’m gonna try some of its techniques and incorporate them with my own lifting.
what’s your diet gonna be lookin like? Any ideas man?
Where are you guys getting married? Oh and congrats
[quote]byukid wrote:
So I’m getting married in just over 8 weeks. That’s crazy. In preparation for that, I will be starting the 6 weeks to Superhero program, along with an overhaul on my diet- more focused on eating just below maintenance and getting in more fruits and veggies to aid with the fat loss.
[/quote]
Are you gonna be doing the workout from yesterdays article? Looked pretty cool and I would like to try that some time but I dont think I could set up all those lifts at once to do them circuit style Seems pretty bad ass though so I’m gonna try some of its techniques and incorporate them with my own lifting.
what’s your diet gonna be lookin like? Any ideas man?
Where are you guys getting married? Oh and congrats[/quote]
Yup. I’ll probably do MTWF setup, and then extra prowler work on saturday. It may be harder to set up, but the way I figure is if you’re keeping amped up in between sets, that’s more important than getting to the next exercise in exactly 60 seconds.
Diet is going to be pretty simple: eggs, meat, cheese, lots of veggies. Not a specific carb cycling type of diet, but definitely increased carbs around workouts.
Marriage is coming up either June 17th or July 4th weekend in St. Louis.
[quote]trav123456 wrote:
I think you’re the strongest mormon of all time
congrats on getting married![/quote]
Hahaha, well thanks. I’m definitely not the strongest Mormon of all time, but I hope to be someday. Rulon Gardner is Mormon, don’t forget.
4x OHP Complex
top half seated OHPx3
military press x4
push press x5
medicine ball OH throws x8
feet up plyo pushups x8
on the pressing I did 185 on the top half, then 135 for the military and push press
3x squat complex
top half squat x5
full squat x5
power clean from pins x3
jump squat x8
jumps x8
top half squat was 315, full squat 255, powerclean and jumpsquat were 135
then I did 15 reps of 495 on the leg press since it was the only thing I could think of to do to blast my quads instead of prowler pushes. lame, I know.
Felt good, though weird not to do any ME work. It took about 45 minutes, maybe a little longer. Also, I took the world’s most incredible dump afterwards. The only warmup was a quick 15 reps OHP before that circuit (just the bar) and 15 reps squatting before that one (just the bar).
Today was deadlift and bench complexes (complexi?)
Deadlift Complex 4 times
Top Half Deadlift- 275x3 (started at 315x3 but that way a bit much with no warmup)
Deadlift- 225x5
Power clean from hang- 185x3
Jump Good Mornings 145x8
Standing Jumps- 8
Had a wicked lower back pump, so was resting a little longer between exercises than prescribed. Oh well.
Bench Complex 4 times
Top half bench 255x3
Bench 225x3
Speed Bench 205x5
Med Ball toss 10
Plyo Pushup 6
Did some ab work afterward.
Overall, felt really good. Little sore in my shoulders, need to do a little prehab there. This is probably the most fun I’ve had on a program- still decently heavy (My regular bench was more than I saw anyone else lifting), but not all max effort stuff.
Seems pretty bad ass though so I’m gonna try some of its techniques and incorporate them with my own lifting.
