[quote]ecogenx wrote:
Great work OG. I’m curious why the snatch grip with the rack pulls? I thought snatch grip was used for deadlifts to increase the ROM and rack pulls were to decrease the ROM.[/quote]
I’m curious as well.
Congrats on finishing the program and good luck tomorrow AM. Props for doing 1RM work at 0-dark-hundred in the AM!
Thanks OP, appreciate you always checking in…
Incline BP 125x5, 145x4, 170x3, 185x2, 200x1, 215x1, 230x1, 185x12 185x5 paused
Klokov Press 20xbar, 10x65, 8x85, 5x95, 2x105, 20xbar
Spoon Press 2x12x50 (paused above chest)
Peace
Refresh Day
20 min bike…
20 min foam/mob/stretchy stuff
planks, push up planks,
Hypers BW+25 5x8 felt so good my back sounded like someone was stepping on twigs in woods in fall…
Chins 39 ( wide neutral, close neutral, sup)
Back ext - long pause at the bottom really stretching the hammies…
more planks
No mas, Peace
I think I need to have some refresh days in my week.
[quote]gorillavanilla wrote:
I think I need to have some refresh days in my week.[/quote]
GV, they do wonders for me…if I didnt do them I wouldn’t be able to recover…but getting in some movements without weight or light weight and mobilizing joints and stuff has really paid beneifts for me and its helped me avoid the IR list for the most part.
darkness awaits 4:08AM
Sumo Deads 2x5x135, 5x185, 4x205, 4x225, 3x235, 2x245, 1x255 1x265, 1x275 1x285 2x5x225 with 30 second hold last rep on each set
BB hip Thrusters ( first time,I suck) 4x5x135
pull throughs 2x15x120
Have a great weekend,
Peace
Refresh Day
15 min t mill
20 min foam/mob/stretchy
planks, side bridges,
neutral grip dead hang weighted chins or NGDHWC +25x5, +35x5, +50x3.75 just could not finish it
BW chins, 7,5,5,5,5,
curls barx45, 65x30, barx38
pullaparts, planks
time to walk the gorillas
Peace
Do you do sumo deads exclusively or do you go conventional style as well?
GV- both and I throw in some snatch grip from time to time…I am all over the map with Deads. I try not to do sumo’s for longer than 6-8 weeks at a time…it tends to burn my hips if I do.
CGBP (paused) with 45lbs chain - 135x8, 155x5, 175x4, 185x3,195x2, 205x1, 215x1, 225x1 225x7 no chain paused (3 fingers on smooth) thats a PR I am just too lazy to look to see if its 1 or 2 reps…doesn’t matter anyway cause it ain’t 10
C&P 4x5x125, 1x3x135
Lumberjack Press bar x15,12,10
Face pulls 2x16x70
The Gorillas await…laying down right behind my chair so the second I roll back they know its “go” time.
Great session for me, really had a good time banging on CGBP…
Have an awesome Sunday,
Peace
Great work on your CGBP. I find the sumo deads a challenge when I get in to the 400’s and I feel a lot of extra pull in the hips. I think I am dismissive of the sumo’s because I haven’t dedicated myself to working them.
Great work, OG, that is some strong pressing!
[quote]jjackkrash wrote:
Great work, OG, that is some strong pressing! [/quote]
Thanks brother, Im keeping my head down and not saying a word. I seem to have temporarily found a good spot in terms of freq/volume/intensity/density…Lifts are moving forward in small increments. I looked back through some old logs of mine and what jumped out at me was everytime I was having success the volume and frequency were on the lower side. Than I would add stuff under the more is better heading and even put in an “extra” day and within short order fail/stall/plateau/hit the wall/crash and burn… so trying maintain discipline (rest) and hopefully see some benefits…maybe even catch a glimmer in my wife’s eye!
Refresh Day 4:09AM
20 min Tmill
20 Min foam stretchy stuff
planks, side bridges
Seated DB Press 25x5, 40x6, 55x6, 70x7(+2 reps)…first time in 19 months doing these…just did them as part of challenge a friend of mine threw down…
10 min bike at 110rpm finished with a 45 sec sprint at 140rpm…need to do more of this stupid kind of stuff!
Peace
Squat haters Club of America presents Squat Day
Squat 135x8, 185x5, 225x4, 245x3, 265x2, 280x1, 290x1 2x5x225 paused, 2x5x135 ATG paused…no belt until 245.
Leg Press 2x18x4 plates
RDL 1x12x135, 2x12x155
Peace
Think I’ll join the club. Did me some paused squats yesterday. Forgot how hard my toilet seat was today. I think I’ll get one of those padded seat models.
Good work as always OG.
OP-Paused Squats are EVIL…not only is the seat hard it suddenly seems to be a long way down!!
Good morning Moon 4:02AM
Incline BP 125x5, 145x4, 170x3, 185x2, 205x1, 215x1, 225x1 190x13 (+1PR)
Klokov Press barx15, 65x5, 75x4, 85x3, 95x2 105x1,110x1,115x1, 85x10
that’s it this morning, had a 5:30 conf call with Germany so I will do my other assistance work tomorrow or not…
Peace
Refresh / Make-up Assistance Day
5 min Tmill
12 min Bike intervals 40 sec cruise (100 rpm) 20 sec work (+125rpm)
That will get the heart awake!
Foam mob stuff
Band Resisted Push up 4x10, 1x15 1 1/4 inch band
Incline Tates 2x14x35
Machine Curls 3x12x70
Band pull aparts 1 1/4 inch band…huge upper back pump and burn
Hypers 2x8 xBW, 3x8+25
Heart thumping, sweat rolling felt good,
I hate curls…
Have great weekend all,
Peace ,
Hey OG, just checking in.
Can you sum up your last 9 month’s lifting in a sentence for me? Save me some reading.
Love squats yet?