SQUAT
275x8
275x8
275x8
275x8
275x8
275x8
BENCH
170x8
170x8
170x8
170x8
170x8
INVERTED ROW
x15
x15
x15
x13
x13
GHR
x10
x10
Done…
Today was easy and quick. I’m back on the 5x5 gig and will ramp up heavier, and heavier, for the next 4 weeks. Just like my last cycle, then will move to 3x3.
SQUAT
250x5
250x5
250x5
250x5
250x5
BENCH
145x5
155x5
165x5
180x5
190x5
BB ROW
145x5
155x5
165x5
180x5
190x5
GHR
10x10
10x10
10x10
TRX FACEPULL / PULL APART / DELTOID FLYE THINGS (not sure what to call these)
x12
x12
x12
AB WHEEL
x20
x20
x20
BAND PULL APARTS w/ micro mini
x91
I have no idea what to call the TRX movement I was doing today. I was previously doing face pulls twice a week, and I’m trying to find something different to hit between the middle of my shoulder blades and upper back. These felt like they worked pretty well. I basically don’t really use my arms at all to pull. The first portion of the movement is scapular retraction with the trapezius, then a pull with the posterior deltoids and teres major/minor. This is what I feel working at least and it feels effective. It’ll take some fine tuning to find a good angle with the straps as I was about parallel (~80 degrees) to the floor. Seems to work.
I do a ton of upper back assistance work as I feel that, and basically your whole posterior and abdominals, are the most important things to keep strong as shit in order to get stronger in pretty much anything else. Just my belief at least.
Couldn’t agree more on your last paragraph
[quote]chobbs wrote:
Couldn’t agree more on your last paragraph [/quote]
Fo’ sho’, thanks bro.
Couple days ago…
OH PRESS
110x5
110x5
110x5
110x5
110x5
KLOKOV PRESS
80x5
85x5
85x5
85x5
SNATCH HI-PULL
205x5
205x5
205x5
PULL-UP
x21
x20
AB CRUNCH MACHINE (this things leaves my abs burning every time)
110x12
110x12
110x12
Today. Light and fast…
SQUATzzz
205x5
225x5
240x5
255x5
275x5
BENCH
170x5
170x5
170x5
170x5
170x5
ROW
170x5
170x5
170x5
170x5
170x5
RDL
145x12
145x12
145x12
FACE PULL
150x12
150x12
150x12
AB WHEEL
x20
x20
x20
Squats were super ridiculously fast. Love It when that happens.
SQUAT
280x5
280x5
280x5
280x5
280x5
BENCH
165x5
175x5
190x5
200x5
215x5
BB ROW
165x5
175x5
190x5
200x5
215x5
GHR
10x10
10x10
10x10
FACEPULL
150x12
150x12
150x12
…I wish I had a ghr
Dude, my old gym didn’t have one either-- I love it. It is crazy the amount of people who don’t use it though, or use it to just work their abs. I don’t think they understand how valuable that little contraption is. The manager at my gym is a strong competitive Olympic and powerlifter, so he is always putting stuff together within their budget in there for us “lifters.”
Kinda funny, people were pulling the jerk blocks to use for aerobic bullshit, so he bolted them to the floor lol-- God bless him.
Couple days ago…
OHP
125x5
125x5
125x5
125x5
125x5
SNATCH HI-PULL
215x5
215x5
215x5
KLOKOV PRESS
65x8
65x8
65x8
PULL-UP
x22
x14 (got twired like a twiger)
AB MACHINE
115x12
115x8
110x12
Yesterday…
SQUAT
230x5
250x5
270x5
285x5
315x5
I went the fuck home. All of the sets felt horrible, I was tired from work and was pissed off about that-- so I called it and went to do better things.
Yesterday.
I finished up everything from last session.
BENCH
200x5
200x5
200x5
200x5
200x5
BB ROW
200x5
200x5
200x5
200x5
200x5
RDL
150x10
150x10
150x10
FACEPULL
150x12
150x12
150x12
AB WHEEL
x20
x20
x20
SQUAT
315x5
315x5
315x5
315x5
315x5
BENCH
180x5
195x5
210x5
225x5
240x5
BB ROW
180x5
195x5
210x5
225x5
240x4
GHR
10x10
10x10
10x10
FACE PULL
155x12
155x12
155x12
AB WHEEL ROLLOUTs
x20
x20
x20
Squats went very well. Pretty good speed and not a lot of feeling of pressure internally.
Bench press went okay. The last rep of 240 was tough, it was a grinder but I got it. 240 on rows I only got 4, my grip was starting to weaken by the 3rd rep. Solid session none the less.
Today
OH PRESS
140x5
140x5
140x4
140x4
140x3
SNATCH HI-PULL
215x5
215x5
215x5
PULL-UP
25x10
25x10
25x10
AB CRUNCH MACHINE
115x12
115x12
115x12
No behind the neck presses today as I tried with all my power to get 5x5 on the OH presses… Extremely difficult exercise for me to progress in.
I haven’t posted a video in a few weeks so here are some more squats. Sorry about the extremely bad camera angle. I’ll try to get some benching soon for good fella Chobbs 
I got a nasty cold so I was feeling like a bag of mashed up dick. Just did my squats and some accessory work, skipped the bench and rows. I’ll try to do them tomorrow if I feel up to it.
SQUAT
255x5
275x5
295x5
315x5
335x5
RDLs
150x12
150x12
150x12
FACE PULL
155x12
155x12
155x12
AB WHEEL
x30
x25
I do like vids lol
Still felt like ass…
BENCH
225x5
225x5
225x5
225x4
225x4
BB ROW
225x5
225x5
225x5
225x5
225x5
Bodyweight today with clothes on, 182 lbs.
SQUATS
325x5
325x5
325x5
325x5
325x5
OH PRESS
135x5
135x5
135x5
GHR
15x10
15x6 => x4
x10
FACEPULL
155x12
155x12
155x12
AB WHEEL ROLLOUT AUTOBOTS!
x30
x25
I decided to do the OH PRESS instead of BENCH and ROWS because I was pretty spent after the squats. So, tomorrow I’ll hit the pushing and pulling, the plan is to work up and hit 250x5… we’ll see about that…
BENCH
190x5
205x5
225x5
235x5
250x2
ROW
190x5
205x5
225x5
235x5
250x5
SNATCH HI PULL
215x5
215x5
220x5
KLOKOV PRESS
85x5
85x5
85x5
85x5
AB CRUNCH MACHINE THINGY
120x12
120x12
115x12
Didn’t realize it then, but I didn’t do my pull-ups. Oh well…
So, my bench has been pretty much stuck for about two months. It is time to switch things up and make some changes for that movement. Not sure what the plan will be…
SQUATS
265x5
285x5
315x5
330x5
350x5
BENCH
230x5
ROWS
230x5
230x5
230x5
RDL
155x12
155x12
160x12
FACEPULL
160x12
160x12
160x12
AB WHEEL
x30
x26
I was spent after the squats and just hit 230x5 on the bench, which was plenty for me. Which is probably why my bench is slow moving, I seemingly put squats a priority. Which is fine. I probably should have taken yesterday off as my thighs were really fatigued. They usually are from all of the squatting normally, but weights will still move fast-- but today I realized as soon as I did 315 it was not a good idea. I worked through it though, but it was grueling. Next three sessions are a deload! Actually, really stoked about that.