- Deload? You’re doing really well.
Congrats on the 250!
Thanks Biker, I’m feeling a little beat up ( joint wise) so I am trying to be an “intelligent” lifter for a change !
Thanks kid, I’ll test some maxes at year end and see if I can up the ante at all… Besides my fragile ego needs some attention !! Good to have you back in the hood.
Deload Squat day
Squat 5x95, 135, 155
Paused squats 3x2x225
BSS 7x50’s
Hip ext mach 3x10
Abductor Mach 3x10
Pullups 2x7
new cycle
Squats 3x190, 3x215, 10x240 (RPE8.5) not a whole lot of quad contribution…they were not interested for some reason…
Rev BB lunge 6sidex 115,125,130
BSS 2x7x50s…wanted to do 3 sets but the quads were beat
pullthroughs 2x10x150
BB curl 4x10
Incline Tmill 15min
Karaoke drill
circus 3x
Abductor Mach 6 reps 5 count hold
Hanging leg raise 8
waiters walk 80 paces 35lb DB
Hip Ext Mach 10
RKC plank 2x15 sec
chins 5
pec dec 10
PVC trunk twists 6 side
Facepulls 10
OHP 5x120, 5x140, 6x160
HS seated row 3x7x2pps
3 Pause Press 8X135, 7X155, 6X165, 5X175
Supinated DB row 3x10
OH cable raise 2x10
Incline Tmill 8 min
Stat Bike intervals 10 ( 20sec sprint, 40 cruise) 15 min total
Circus
Cable chops 10
side plank 30sec
single leg back ext 6side
staggered hands pushups 10
pullups 6
3 x no rest
Trap Bar 5x260, 5x300, 11x340 (RPE 8 )
RDL 10x135, 8x175, 5x200
Weighted Back Ext 3x10x85
Cable Curls 3x10
And I didn’t die !!
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Incline Bp 3x175, 3x205, 5x225, 2x235
Seated straight bar row with 2 count hold 10x70,80,90
Fat Bar CGBP 5x185, 5x225, 3x2x250 all paused
one arm cable pulldown 3x10side slow eccentric
Incline Db 3x10x50s neutral grip fast as possible
single arm standing cable row 3x10side slow eccentric
db double pause laterals 3x7
Well you didn’t die. That’s always a good thing. Impressive work as always.
Crippler, thank you my good man…And its definitely a good thing…the not keeling over part
warm-up Trap bar EMOM doubles 5x225 with 5 sec shrug
Squat 5x175, 5x205, 12x230
Rev BB lunge 6x115,125, 135
BSS 2x7x50s
Incline DB curl 3x10
Pullthrough 3x10
Cable OH ext 3x10
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Keep lifting and you’ll get to your 90s easily.
Biker- from your lips to God’s ear!
Incline Tmill 5min
Stat Bike Intervals 10 ( 30sec sprint, 30 sec cruise) ouch
Karaoke Drill …some
3 Circus
Pallof Press w/OH ext 6 side
Face pulls 10
Abductor Mach 5 with 5 sec hold ea
Hanging leg raise 8 ( I do these with my pullup grip)
Hip Ext Mach 10
RKC plank 2x15 sec ( killer)
chins 5
suitcase carry 80 paces ( 53lb bell )
Warm up Pullups 5X3
OHP 3x135, 3x150, 4x170,(RPE10) 8x135
HS seated row 3x10x2pps
Triple Pause Press 6x160,165,175 5x185, 4x195
supersetted with
Pulldowns 4x6x100, 1x6x110
supinated cable row 2x10
Really strong here.
Thanks Biker
Warmup zerchers 3x8x135
Trap Bar 3x280, 3x320, 9x360 ( +1 rep PR) RPE 8.5
Weighted back ext 4x10x85
RDL 3x10x165
Cable Curls 2x15 rest pause
CGBP Paused worked up to singles @ 260,265, 270
Progress!!!
Thanks CL
seated cable straight bar row 3x10x80
Incline BP 5x165, 5x190, 7x210, 2x225
Single straight arm pulldown 3x10side
floor press 5x225, 4x235, 4x240
Oh cable ext 3x10
neutral grips chins a bunch