Looks like you have a good mix of lifting and conditioning going on. Strong work.
You put a lot of work in. A combination of strength and conditioning.
Biker - was there for under 48 hours had family stuff the entire time…
Steve- thank you brother
Crippler- Thank you kindly, sir
Deload kinda, well not really, but Fun!
Incline BP 8x175, 7x195, 3x215
Smith Machine Rev Grip 5x140, 5x180, 3x200 ( plate weight only)
V handle pulldowns 8x90,100,100,110,120,130,140 2count hold done throughout
straight arm pushdowns 10x30,40,6x50
CGBP Paused 3x205, 5x225, 4x235
Rev pec Dec 3x6 with 4 count hold
Rope hammer curls 3x10 with 5 count eccentric
Next time? I know better places to eat.
You bet, but I didn’t eat there ! I just stayed there. Sent most of the time over in Greenwell Springs and surrounding area.
Well, at least you got to see the Mississippi.
Trap Bar DL 5x225, 3xx275 3x3x315
Reeves DL 4x4x135
Chins 5,5, 5+25lb, 5+35lb, 4+45lb
Cable curl 2x10
Cable front raise 2x10
Cable lateral 2x10
So humid out the plates were slippery on Reeves.
Warmup
Trap Bar EMOM 6x2x225
supersetted with
Fat Bar BP 10x135 8x185, 6x205, 5x225, 4x235
3s day Squat
Low Bar to 15" Box 3x195, 3x225, 9x255, extra 5x275
Belt squats 10x75,85,85
Hack squats 10x135, 8x185, 5x225
The good news is my hammie is abut 95% the bad news is my hips, mostly my right, are very sore and inflamed especially the piriformis and glute medius…So under the mantra of go to the gym and do something I changed my warmup from Snatch grip to Trap bar ( keeping the load light) and kept squats high using the box. I figure limiting the range of motion on both may help calm it down…Massage tomorrow…I wonder what her reaction will be when I tell her she needs to focus on my a$$. Maybe I’ll just say hips!
You’ll figure it out. Hack squats didn’t aggravate it?
No Biker they did not. However, they are done on a machine and only to parallel to hit quads and try to avoid a lot of glute contribution. Don’t get me wrong the G medius is aware I did something today !
Er, hack squats are ass to ankles I always thought.
normally yes, but cant do them right now so trying to work around my issues…
No, say “focus on the ass.” Its more direct and leaves nothing to chance. 
Good luck anyway.
Crippler- I like your style !
Stationary Bike 16 min with 10 min of intervals ( 20sec sprint, 40 sec cruise)
3 rounds of
Pallof press with 3/side with 10 sec hold
Abductor Machine 8reps with 5 sec hold
Low to cable chops 10 side
bird dogs 5 side
Hip ext machine 12 slow reps
single leg plank 1 min alternate leg every 10 sec
BPA’s 10
Stretchy and mobility work after for 10 min
5’s day
OHP 5x115, 5x135, 7x150, a little extra 1x155,160,165,170
Pullups 14x4 done throughout the workout
Floor press 5x185,205,215,225 3x235
DB lateral 2x8 with double pause and 2 count hold at the top…with 10lb dbs my shoulders were burning
cable rear fly 2x10side
pec dec 2x10
Wow, very nice OHP. Impressive.
Any chance you participating in the April meet this year? I’m gonna try and stay healthy until then. If you google beyond 5/3/1 its free now.
Crippler- Thank you my good man!
Steve-I could do that if I can get healthy by year end …I seem to be going from one minor ouchy to another and thanks for the heads up on 5/3/1.
Incline Tmill 5 min
Rowing 10 min
BB complex 65lbs, 4 ROUNDS, 5 reps each, 2 minutes rest between ROUNDS
DL
RDL
Bentover Row
Powerclean
Front squat
OHP
Whip snatch
then just some fluff
Incline DB curls 3x10
Face Pulls 2x15
hi, just glimpsing through
hope you don’t mind me asking some. how old and what weight are you? how much have you increased your DL over the course of this log do you think?
57, 170 , not a pound on DL
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