So having my right shoulder all tore up, I look for ways to keep a big range of motion and always be able to use a full range of motion. Simply because it probably strengths the tendons and muscles better. This version of the face pull lets me do exactly that. Also this pulley is weird and I have to counter balance with my hips to do any face pulls.
I probably don’t have to go to the throat but I don’t have a strap as long as the one in the video. I got it from Ben Patrick and his whole atg thing (at 12:30). https://youtu.be/574AUMqOK4k?si=VSFq1TVQ4CuFYjdb
Squats felt really good. I’m starting to think of the bands as more of a decelerate on the way up versus precisely calculating band tension. Could stand to move up a heavier band
I think I’m going to start doing the 2 backdown sets with 6-8 reps (range of 70-85%. got it from greg panora) of the ME variation and make the builders be 3x8 with a double progression. 5x5 takes fucking forever and I can’t superset much
I felt my upperback in the bench variation! Threw key press in there to drill the chest up at the bottom of the bench
I took an attempt of 235x3 because 225x3 moved really easy. I could not get 235 for 1 rep. Weird but I might just be a lifter who’s bar speed does not indicate their closeness to 1rm (that phrase makes sense to me)
Fell off the with JM press reps but makes sense because the ME variation was tricep heavy
That westside shoulder was perfect for today
I’ve been reading the wisdom books of the bible. They are actually pretty good and I like a lot of the verses in them
roughly 1.5 hours. I was trying to rest 1-1.5 minutes but with some sinus issues, it wasn’t for every set. I agree it’s an absolute ton of sets but I was going to give the program a run as written for at least 3 weeks before making a lot of changes. It seems to be reverse wave loading but holy crap it’s so much work.
Forgot to add a progress pic to today’s post. I’m pretty proud of how I look at 187-190. Not as much added fat as I thought I would have had. Definitely lean for someone trying to be a strength athlete. Still going to push up to 200lbs to see what I look like.
So much for winning @T3hPwnisher s Bruce Randall award!
Squat (160+red band): 6x2-30 sec rest
High pull: EMOM 6x2
BSS: 70x2x12
Chins: 26x3x8
Stone load: 160x3,1 (was getting super light headed)
Farmers with turn: 145x3x100’
Notes:
I missed my final essay turn in for English by 10 minutes. I honestly thought I had turned it in last night after I stayed up late working on it but no. I went to email the prof and his email in the syllabus comes up as a different person in outlook. So I sent the email to his name on outlook and left a comment on the submission explaining the email and situation. He usually takes late work and I’ve never had to submit late work to him. I’m borderline fucking sick over this. 45% of my grade. Very well could be a zero. FUCK. We shall see. Also, I still can’t believe the email thing. (Update he said he got it)
Lifts went well. The heat and humidity is getting really bad
Squats are still looking explosive
I feel ready for my bio exam. Not letting the English shit impact it.
I got featured for the event announcement for my gym!
Sandbag clean and press: 50x3, 100x1 (strict), 150x1 (push press)
Push Press: 155x8x2 (EMOM)
Bent over rows: 135x3x12
Wide grip Football bar bench (more supinated grip): 155x3x8
Notes:
Saving some work for tomorrow because I’ll want to move around after my exam
A girl told me “you’re muscles look bitable”. I’ll take that has I’m doing the right shit in the gym
The old man dog has decided to start jumping and trying to bite carpenter bees out the air. I don’t even know what to do about that one lmao
I’ve been watching Seth Albersworth on instagram. Decided to go the benching like that after one of his videos. Felt my lats and back better. Only reason I’m using this as a variation is because I get shoulder pain from benching so I’m really trying to fix it being so far out from my next comp
The video for the sandbag press is terrible but I think the lighting looks cool in a way
Rows on a platform are the way to go. Allows me to keep an angle that I feel in my back
Push presses are freaking flying. I think I need to go a touch wider in stance width to prevent me from getting thrown forward in the dip
Filming one set is keeping me honest on intent and technique so that’s a good thing
I’m happy I got the 150 sandbag and it really felt like nothing. That’s basically a huge pr
Exactly! @freshyfresh this was an opening: you need to close!
One of the best pieces of advice I ever got in college was when I got my tattoo and my artist told me “While it’s healing, don’t let anyone lick it”. I told every attractive girl I knew that, to include the one that would one day become my wife, that they could NOT lick my tattoo while it was healing.
…it was ALL they wanted to do from that point on, haha. Sounds like you’ve already got one hooked!
More than that lmao. If the facetime calls are true, Saturday will be insane. One of the few people I’ve met that just understands a lot of stuff like I do and has great energy!
Forgit to mention earlier @T3hPwnisher I definitely pulled out the “Traps are the new love handles” card and got a “Good thing yours are big” in return! Wasn’t that Jim Wendler who said that to begin with?
I was thinking about the sandbag press. I really think it’s cool to be able press that overhead.
I had a realization yesterday when I got posted for the farmers walk. It really hit me in the feels because I realized how far I have come (at the same time, it’s not that serious. Probably was just the most recent farmers walk picture he had). 4 years ago, I would have never believed I would be doing strongman. If you would have told me at that comp that that picture was going to be shown to announce an event, I would have called you a liar. When I was a young fat kid, I would have never believed I would be in great shape and getting compliments on my strength and physique. The best part is I’m not that big or strong so there’s only room for growth. I’m believing more in the idea of “what you give is what you get”. If you give out positive energy, you get it in return. It’s hard to try to always see the positive but I don’t remember when doing what was easier actually paid off.
