lvc lx ball at home
back raises, rev hypers a million leg swings
tons of lunges
peterson step ups or ‘heel touches’
A squat
95 x2x8, 135x8,135x8,185x5,225x5,275x5,
315 2x5, 245x5,335x3 225x20
B1 1 leg standing leg curl 4xlots
B2 TKE yes x yes
C bb roll outs 3x10
D 1 leg RDL 135 2x5 each
Notes- low back still not 100% any real loading isnt good
enjoying the 225x20 been doing these for a few weeks.
still needing to sit back a bit more however I am finding high bar works for me better
sinlge leg curls- good for the knees but not a true substitute for BSS or other legit unilateral work
watched my friend hit 540 for a triple on squat then bench 355 for a triple weighing 203
and I got to watch another lifter - do some big front squats and cleans at 47 years old in a red white and blue singlet
I weighed 184 in shorts tshirt and squat shoes ?? meh? or WTF
mobility yes-
HLR x back raise x reverse hyper
a ton of lunges leg swings etc
A squat 135 3x5 225 3x5, 27x5, 315x2 meh or is that WTF Def WTF
B BSS 50 3x8
C1 HLR 3x12
C2 one legged ham curl 3x12
Notes
feeling meh- not able to train with any regularity is taking a toll
low back hip thing not sorted- some weeks its good-
some days weeks etc not so much.
BSS good to do some unilateral work-
need to get back to some kind of plan - and some kind of training frequency
thanks for reading
americans happy 4th grill and blow stuff up
canucks happy belated canada day
yes- the same kid from the meet whom I knew.
light skinned guy - short competes at 198
He is going to do a meet sometime in NJ a state meet USPL
he came off that last meet- and did well and says training is great.
going to pull and squat just about 600 and is closing in on a 400 bench
I might have to kick him in the balls if he keeps it up.
Rick- master shit talker that Sonnen is - he has the ability to do it again.
long lay off for Silva- but he has the ability and talent to change it up.
as for my knee- I posted pics in the past- here and on G+
Mattyxl saw it in person its like osgood slotter on my knee
bw 178 in gym cloths-
I guess sub 180 is the new me?
stress- and a a minor cutback of processed foods hmm.
pvc lx ball at home
1500m row 6.33
a shit ton of lunges for activation and other shit.
OH squat 95 2x5,135 2x5
A front squat 135 2x5, 225 4x3, 245 4x3 meh
B snatch grip rack pull below knee 225x8,315x8,405 3x3 275 x8 more meh
C1 db low incline press 70 4x6
C2 hs low row 3 plates 4x8-10
D1 alt DB flat bench 60x4x10-12
D2 hs high pull row thing 3 plates 4x10-12
Notes
this is what I managed feeling beat up from this week’s stress feeling like ass
and crazy hours at work.
squats- felt weak- rack pulls- snatch grip version work better for me
these confirmed I was beat up.
db pressing felt good needs work
HS machine shit- the row machines are the only ones I like-
I still think they are silly - with their resistance curve
7.20.12
training
bw 182 in squat shoes track pants and shirt
should I cut or bulk?
massive amounts of mobility
pvc and lx ball at home
jump rope- mobility - static stretches
activation
back raise x reverse hyper x lying ham curl x abductor x adductor 5x10-12
A OH squat 65,x10,95 3x10,135 x5, 155x5
B squat 135x5,225 2x5,275x5,315x5,315x3,275x5,335x3,365x1 245x20
C1 Z-press 95 2x8,105x6,115x6,135x5
C2 pullup 5x8
D1 spread eagle sit up bw+25 3x10-12
D2 face pulls 3x20
Notes
spent allot of time on activation for some dividends
ham curls and abduction and adduction before squats shit works
365 single felt pretty fast almost ATG 245 x20- still liking these.
not sure what they are really good for except being tough.
z presses- been a while these felt good.
Good to know, I may try that before my next squat session, I sometimes rush into my squats and dont warmp up enough, possibly doing a few sets of leg curls and band abductors might fit the bill…nice work brochacho!