11/27/12
167.4 BW
Transmution W2D1
Low Day w/ higher carbs around lifting
At home
ME BENCH
-Floor Press (thumbs out grip, 1rm)
45x8
80x8
105x5
135x3
155x3
185x1
205x1 -+10lb -2 rep PR… still had more in me
210x1 -+15lb -2 rep PR… first press ever over 200 in straight weight. feeling good
(190x2)x3
-2 Board Press (Thumbs out grip, 6rm)
95x6
135x6
175x7 -+3 rep PR in 1 week… 185 next time
-Band Pushdowns
Light+microx20
—work—
(2 Lights+mini+microx20)x2
-Cable Row (alternating grips)
50x12
—work—
(100x10)x4
-DB Front Raise
15x12
—work—
(35x10)x4
-Barbell Curl
45x12
—work—
(70x10)x4
Got outta school early due to snow so did ME bench today rather than do it tmrw at 5am. Had no practice either so worked out perfectly. Cardio later on
11/27/12
Later on:
-Walknig @3.5 mph on 3%incline for 40 minutes
[quote]spar4tee wrote:
yay[/quote]
Its the small things mane
11/28/12
167.4 BW
Low Day
Just practice today, DE squats tmrw morning most likely unless I feel shitty later
11/29/12
167.8 BW
Transmution W2D2
Low Day
At Home
DE SQUAT/DEAD
-Squat Against Bands (choked minis)
45x8
95x5
135x3
175x2
(205x2)x10 -eh not awesome but not horrible. Just sucks at 5am, hard to get in the groove
-Sumo Deadlifts
135x5
225x3
(295x1)x10 -Once I got the bar moving, it moved fast. Off the floor with these I suck
—later after practice—
-Heels Elevated Oly Squat
45x10
95x8
135x5
—work—
(165x10)x4 -lol easy compared to last week at 160.
-Facepulls
Minix20
—work—
(Light+mini+microx20)x2
-Knee Raises
—work—
(BWx20)x2
DE Bench saturday before practice
Yeah so I trained today but it sucked so Im probably just gonna give it another go tomorrow with a quality nights sleep under my belt
Nice lifting going on as always.
Pretty convinced i fucked up my lower back. Going to the doctors tomorrow. This means deadlifts and rdl’s are out. What would you recommend using as my second movement on squat day and replacing deadlifts on deadlift day?
[quote]jtownlax wrote:
Nice lifting going on as always.
Pretty convinced i fucked up my lower back. Going to the doctors tomorrow. This means deadlifts and rdl’s are out. What would you recommend using as my second movement on squat day and replacing deadlifts on deadlift day?[/quote]
Either front squats, box squats, paused squats, or reverse band squats
Then on deadlift day rack pulls if you can, leg press (eh), GM’s if you can? really depends on how fucked up the back is really
[quote]PlainPat wrote:
[quote]jtownlax wrote:
Nice lifting going on as always.
Pretty convinced i fucked up my lower back. Going to the doctors tomorrow. This means deadlifts and rdl’s are out. What would you recommend using as my second movement on squat day and replacing deadlifts on deadlift day?[/quote]
Either front squats, box squats, paused squats, or reverse band squats
Then on deadlift day rack pulls if you can, leg press (eh), GM’s if you can? really depends on how fucked up the back is really[/quote]
Thought about this more If I couldnt do any pulls or leg presses or GM’s I would do 2 squat days, 1 day with the regular squat stuff as always, and one of the variations I listed before. Then for the 2nd day do some of the other choices for speed+volume. So an example
day 1
Squat
Paused Squats
Assistance
Day 2
Box squats (#x2)x12
Front Squats (#x5)x5
Assistance
12/2/12
169.2 BW
Transmution W2D3
Low Day
At Home
DE BENCH
-CG Bench against Bands (Doubled Micros)
45x8
75x8
105x5
125x3
(145x3)x10 -Like nothing lol… Last week and yesterday were complete shit compared to this. went awesome
-Incline Throat Press (thumbs out grip, 6rm)
45x6
95x6
135x10 -+4rep PR… did not expect this. Killed this shit. Upping weight next time
115x11 -lol so done after 135
-Band Pushdowns
Lightx20
—work—
(2 lights+mini+microx20)x2
-Wide Grip BTH Pulldowns
50x12
—work—
(90x10)x4
-OHP
45x10
—work—
(65x10)x4 -LOL my ohp
-EZ Bar Curls
45x12
—work—
(75x10)x4
Killing shit today. Prob cardio later, then ME squats tuesday cause I won’t be up to it tmrw morning after training today
Yeah fuck cardio today Im beat going to sleep after I get shit ready then wrestling practice tmrw Then ME Squats Tuesday
[quote]spar4tee wrote:
lol[/quote]
wot
[quote]PlainPat wrote:
[quote]spar4tee wrote:
lol[/quote]
wot[/quote]
hehe
[quote]spar4tee wrote:
[quote]PlainPat wrote:
[quote]spar4tee wrote:
lol[/quote]
wot[/quote]
hehe[/quote]
codeine in my cup
if you know what i mean
12/4/12
166.6 BW
Transmution W2D4
High Day
At Home
ME SQUAT/DEAD
-2" Deficit Deadlift (conventional, 1rm)
135x8
185x5
225x3
275x1
315x1
355x1 -+belt +20lb -2 rep PR
(320x2)x3 - +belt
—later after practice—
-SLDLs (6rm)
135x6
225x6
285x6 - +Belt
-BB Shrugs
115x12
—work—
(170x10)x4
-Hammy Curls
Lightx20
—work—
(2 lights+mini+microx20)x2
-Pulldown Abs
40x12
—work—
(80x10)x4
Will post what I did in a bit feel like shit right now, 69 cups of coffee just to get through this homework
fucking transmution block
12/5/12
167.4 BW
Transmution W3D1
Low Day
At Home
ME BENCH
-CG Bench Press (1rm)
45x8
95x8
115x5
135x3
155x1
175x1
195x1 -+10lb -1 rep PR. best press ever is 195x2 at a higher bodyweight… gonna smash through that considering this was close grip
(175x2)x3
-2 Board Press (thumbs out grip, 6rm)
95x6
135x6
185x4 -+10lb -3 rep PR
—later—
-Band Pushdowns
Lightx20
—work—
(2 Lights+minix20)x2
-Cable Row (alternating grips)
50x12
—work—
(100x10)x4
-DB Front Raise
15x12
—work—
(30x10)x4
-Barbell Curl
45x12
—work—
(70x10)x4
yey