Shoulders
OHP
5 x 115
5 x 135
3 x 145
8 x 155 (-1)
Hang Clean
155 x 3
185 x 3
205 x 3
OHP
5 x 10 x 115
Superset:
3D Band High Pulls
4 x 15 x Red
Laterals
4 x 12 x 20
Superset:
Chest Supported Rear Delt Row/Fly
5 x 15 x 15s
WG Pull Up
5 x 5 x BW
Superset:
Single Arm Tri Extension
3 x 8-10 x 30-40
Seated Arnolds
3 x 10 x 25
Tricep Extensions
2 x 15 x 80
Heck of a pump today, felt awesome. The hang cleans are there, but boy am I terribly inefficient at them, I haven’t felt this uncoordinated in a long time, ha. Think I need to throw some heavy SNGHPs in pre-hang clean, just to prime my body for the pulls, we shall see, that may be pushing up into too much volume.
Weight is solid, composition is at a good point, comfortable with a shirt off…except seated…go from feeling invincible to looking like the spokesman for Pillsbury when seated
Legs
Squat
5 x 135
5 x 185
5 x 225
3 x 275
10 x 315
SSB
10 x 245
SSB Good Morning
5 x 10 x 135
Heel Elevated Squat
3 x 10-12 x 95
GHR w/ band
3 x 10
Pretty awesome. -3 from my rep record with 315, which I didn’t really think I’d get anywhere close to yesterday afternoon. I think if I had refocused after 10 I could’ve gotten another solid one, but I’ll take it.
Deads
(Mixed grip)
5 x 135
5 x 225
5 x 315
3 x 365
2 x 405 (belt)
4, 2 x 435
12 x 315 (straps)
Wide Grip Pull-Up
5 x 5 x +25
Low Point Cable Row w/ Rope
3 x 15 x 100
Superset:
DB Row
2 x 10 x 100
1 x 20 x 100
Trap Fly…things
3 x 15 x 10s
Superset:
Hammer Curls
4 x 10 x 40
Straight Arm Pushdown
4 x 12 x 100
Another good day, wanted to test grip and not use straps today, 435 jumped off the ground for me, have a video that I’ll upload, wanted 6 on the first set, but my grip shifted on the 4th rep and callouses ended up on the wrong side of the bar, shelved my pride, took 45 seconds, and then pulled another 2 rather than tearing my hand to hell.
Weight: Ate thick all weekend, pretty cool that I can maintain under 200 even after a full weekend of eating pretty much whatever I wanted, it also helped that I had 2 killer workouts (3 now) to put all the food to good use.
Shoulders
OHP
5 x 95
5 x 115
5 x 135
3 x 155
4 x 175 (ties last time I did it, -1 all time)
Superset
BBB Sets
5 x 10 x 115
Thumbs to the ceiling trap/rear delt fly (got these from Brandon Morrison)
5 x 10 x 15
Superset:
Lateral Raise
5 x 10 x 25
Rear Delt Row/Fly
5 x 10 x 25
Superset:
Tri Extension w/ ropes
6 x 8-12 x 80-140
Plate Raise
4 x 10 x 35
Superset:
Tri Extension (V-Bar)
4 x 8 x 150
Plate Raise
2 x 10 x 35
A few face pulls
A better day than I expected, everything felt heavy working up to the top set, which also felt heavy, but 3 reps moved really well, 4th was a grinder for sure, but it never stalled out, was just really slow. Spent a bunch of time in the yard (~95 degrees) mowing, fixing sprinklers, shit like that, think that sapped me a bit more than I thought.
Weight: Back to where it should be, happiness is expecting something to happen and it happening in regards to weight and body comp, ha.
Squats
2 x 5 x 135
5 x 185
5 x 225
5 x 275
1 x 315
4 x 335
20 x 225
Snatch Grip RDL
15 x 135
3 x 8 x 225
SSB Squat
20 x 135
Wow, this was a rough one for me to get through…just moving so slow. I have the strength for 8 at 335, I know it, just not today, ha. So as penance I hit the widowmaker at 225 and again at 135. No pump, no glory. The work got done, but will be repeating this workout for better results come Monday most likely, or will try and get 10+ at 315. Don’t know yet, all I know is that today I was the Captain on the USS Struggle .
Weight: Is solid, composition is solid, we are hanging right at that 196-197 mark and feeling solid, so good there, just need to bring my legs up.
Holy shit, I shouldn’t be allowed to dress myself…
It looks like you’re getting bent over just as you come out of the hole, so your hips come up a little faster. Do you think maybe part of the struggle was that you just weren’t quite tight enough?
I do have a low bar placement, but the camera angle (literally, it wasn’t flat haha) definitely lends to it, when I first watched it I was thinkin, “Oh no, baby, what is you doin?” but if you tilt your head slightly with the camera it is slightly better.
15 minute incline walk @ 3.0mph @ Incline of 10 (~.75 miles)
5 minute job @ incline of 3.5 @ 6mph (~.5 miles)
Well, I’m still not a natural runner, but I didn’t break the treadmill, ha. My body still moves moderately smoothly, am happy with that. Weight is still headed down, slightly, should correct it this weekend/coming week with home-style comfort food provided by family haha wiped out from the week, a couple really good lifts, a very mediocre one, and a 7.5 hour drive to look forward to this afternoon and evening.
