Lowered my everyday maxes to bench:250 dead: 345 squat:315
Week 3 Day 2
SQUATS
Warmups: 135x5, 155x4, 185x3, 205x2, 225x1
Working: 235x1 paused, 5x5 with 190 in 13 minutes, then 275x1, 300x1…these CAT squats are definitely working different muscles bc my hamstrings about cramp up with every rep
DEADS
135x5
225x3
5x3 with 275
GLUTE HAM RAISE
3x10
-SS-
DB ROW
3x10 with 70
LATERAL RAISE
3x20 with 20
-SS-
SIT UPS on GHR
3x15
I know the weight was less but everything felt good
[quote]chobbs wrote:
Week 3 Day 2
SQUATS
Warmups: 135x5, 155x4, 185x3, 205x2, 225x1
Working: 235x1 paused, 5x5 with 190 in 13 minutes, then 275x1, 300x1…these CAT squats are definitely working different muscles bc my hamstrings about cramp up with every rep
DEADS
135x5
225x3
5x3 with 275
GLUTE HAM RAISE
3x10
-SS-
DB ROW
3x10 with 70
LATERAL RAISE
3x20 with 20
-SS-
SIT UPS on GHR
3x15
I know the weight was less but everything felt good[/quote]
Nice workout.
What training style/program are you using?
[quote]Soldier4Christ wrote:
[quote]chobbs wrote:
Week 3 Day 2
SQUATS
Warmups: 135x5, 155x4, 185x3, 205x2, 225x1
Working: 235x1 paused, 5x5 with 190 in 13 minutes, then 275x1, 300x1…these CAT squats are definitely working different muscles bc my hamstrings about cramp up with every rep
DEADS
135x5
225x3
5x3 with 275
GLUTE HAM RAISE
3x10
-SS-
DB ROW
3x10 with 70
LATERAL RAISE
3x20 with 20
-SS-
SIT UPS on GHR
3x15
I know the weight was less but everything felt good[/quote]
Nice workout.
What training style/program are you using?
[/quote]
Thanks, base building Manuel by Paul carter
[quote]chobbs wrote:
[quote]Soldier4Christ wrote:
[quote]chobbs wrote:
Week 3 Day 2
SQUATS
Warmups: 135x5, 155x4, 185x3, 205x2, 225x1
Working: 235x1 paused, 5x5 with 190 in 13 minutes, then 275x1, 300x1…these CAT squats are definitely working different muscles bc my hamstrings about cramp up with every rep
DEADS
135x5
225x3
5x3 with 275
GLUTE HAM RAISE
3x10
-SS-
DB ROW
3x10 with 70
LATERAL RAISE
3x20 with 20
-SS-
SIT UPS on GHR
3x15
I know the weight was less but everything felt good[/quote]
Nice workout.
What training style/program are you using?
[/quote]
Thanks, base building Manuel by Paul carter [/quote]
Cool. I’m not familiar with it so I’ll check it out.
Week 3 Day 3
Upper chest and triceps were still sore from Monday
75 DEGREE INCLINE…2:30 rest…not a fan of this movement but I was lifting with my brother and he likes it
95x10
135x5
(155x8)x2
(145x8)x2
REAR DELTS on incline bench…2 min rest
(15 lb x 20) x 4
10 lb x 20
UPRIGHT ROW…2 min rest
(65x15)x2
(85x12)x2…after last set drop to 65x15 drop to 45x20
V GRIP PUSHDOWN…90 sec rest
4x25
LATERAL RAISE
3x20 with 15
PULL APARTS
4x20
Best case scenario my week is laid out like Mon, Tues, Thurs, Saturday but it hasn’t been able to work like this yet.
It’s been a great change of pace not feeling wrecked from training sessions from throughout the week. I can’t imagine how I’ll feel when I’m actually eating like a man and not a pre teen girl. Eating tomorrow probably won’t be too on point bc I’m going to the B10 tourney. Kinda hit a plateau as term of weight loss, still hovering around 203-204 in the mornings down from 218.
I thought if I lost 10 lbs I’d be shredded lol then I read somewhere on how we all are fatter than we think we are and not as big as what we think we are. I’ve been getting an itching to pull something heavy, hopefully I’m feeling good on Tuesday so I can.
Week 3 Day 4
PENDLEY ROWS…2 min
95x8
(135x8)x4
SHRUGS…2 min
135x20
225x20
225x20
275x20…straps
27520…straps
PULLDOWN…2 min
90x10
(115x10)x4
BB CURLS
100 reps with 45 lb bar but with alot of breaks lol
HAMMER CURLS
3x10 with 30’s
-SS-
ROLLOUTS
3x5
LATERALS
3x20 with 15
-SS-
ROLLOUTS
3x5
REAR DELTS
6x20…found a new favorite band exercise, I’ll video monday
Here’s the rows…don’t feel then anywhere by my hamstrings lol
I do mine dead stop from the floor. Bench grip. Touch same spot my bench does. I feel like I can do an Infinite amount of sets n reps. Never sore from them. Tho I do believe they are serving their purposs as a pull and gettin some mid back work in. Try these froma dead hang bout 2 inches off the floor…youll never complain about reg way again !
[quote]barbedwired wrote:
I do mine dead stop from the floor. Bench grip. Touch same spot my bench does. I feel like I can do an Infinite amount of sets n reps. Never sore from them. Tho I do believe they are serving their purposs as a pull and gettin some mid back work in. Try these froma dead hang bout 2 inches off the floor…youll never complain about reg way again ![/quote]
I hate all barbell rows so soooo much but I’m giving at least 6-8 weeks for an honest trial run.
Went to the gym and had a brutal basketball drill workout. It’s the stuff that needs to be done tho…3 on 3 outside basketball is right around the corner.
I was in the shape of my life when I played bball nightly at the rec center when I was in college. Me @ 168 pounds lol!
[quote]barbedwired wrote:
I was in the shape of my life when I played bball nightly at the rec center when I was in college. Me @ 168 pounds lol![/quote]
Lots of basketball=poor weight room performance
Little to none basketball=fatass and can’t throw it in the ocean
U got it! Pick one or be mediocre in both!
Rows are by far the best overall back movement IMO I’d rather not be strict and load them pretty heavy… every since I started throwing around heavy rows none of my benches have felt “heavy” like they used to in my hands
[quote]chobbs wrote:
Here’s the rows…don’t feel then anywhere by my hamstrings lol[/quote]
I think you can definitely increase the load Chobbs and try doing a regular row without resting the bar on the ground (Pendlay style).
In the past I’ve done them standing on a box, or Reebok step, to get extra ROM. Might help.
Any PR’s yet?
[quote]PlainPat wrote:
Rows are by far the best overall back movement IMO I’d rather not be strict and load them pretty heavy… every since I started throwing around heavy rows none of my benches have felt “heavy” like they used to in my hands [/quote]
Kinda yates style?
[quote]Evolv wrote:
[quote]chobbs wrote:
Here’s the rows…don’t feel then anywhere by my hamstrings lol[/quote]
I think you can definitely increase the load Chobbs and try doing a regular row without resting the bar on the ground (Pendlay style).
In the past I’ve done them standing on a box, or Reebok step, to get extra ROM. Might help.[/quote]
Keep the same back angle tho?