[quote]DoveofWar08 wrote:
Nice training dude. Also, I may have missed it, but did that deal with the bycicle shop ever work out?[/quote]
Thanks War. No, I couldn’t get the guy to call me back. I’m assuming he found someone who was willing/able to pay more monthly than I offered. Either that or my background check scared him off, haha.
Yesterday-
Warm-up] Jump rope, foam roll, mobility
Hang cleans- barx5,95x5,135x5,185x2,195x2,205x3x2
Box squats-barx5,135x5,225x5,275x5,315x5,335x5,345x5
DB BG SS with front foot elevated- 30’sx2x10
GHR’s-3x6
Had to cut it somewhat short to make soccis. Played for about an hour and then got drunk with one of my buddies. Good times. Gonna hit the heavy bag for a bit a little later. Y’all be good.
Warm-up]Jump rope, foam roll, mobility
A1]Weighted chins- lat pull-90x10, bwx8, +45x5,+55x5,+60x5, bwx12 [nowhere near failure, goodfor 20-25 at least]
B2]Seated Military-barx10,95x8,135x5,150x5,160x3,135x9
C1]DB Bench-50’sx5, 95’sx4x8
C2] 1-Armed cable row- 30x5,60x4x12
Arms- lots of reps
Pretty good workout. Gonna shoot for sets of 10 on db bench next workout. Feel like my military’s going up fairly well. Probably due to me almost never doing shoulders. Definitely need to fix that. Deads and such manana. Y’all be good.
Warm-up] Usual
Clean grip hang snatch-barx5,95x2,105x2,115x2120x2x2
Deads [overhand]-135x5,225x5,315x3,[switch grip]365x3,385x3,405x2, 225+60lbs of chain [double oh]x12
Walking db lunge-50’sx2x8
Ab & Low back circuit.
Pretty good workout. The weather here drastically dropped about 20 degrees over the last few days and it’s got me lazy. The 405 for a deuce was heavy as fuck, especially after the other triples. Next week might just do singles to se where I’m at. Y’all be good.
16" bench-barx1-,95x8,135x6,185x4,225x3, [add in 2-board]225x3,235x3,245x3,255x3,265x3,255x3 [remove board] 225x7
B1]OH CG CR’s-90x10,180x4x10
B2]DB Inc-80’sx3x9,8,8
C1]DB Shrugs-80’sx12,85’sx10,90’sx8 [long pause at top]
C2]Band pulls-3x12
Bi’s 7 Tri’s- lotta reps
Scap circuit
Good workout. My 2-board was actually 9 shelves I had leftover from a DVD shelf I put together[see pic]. I taped 'em up and rolled with it. It was actually 4.5" so I guess it was a little taller than a traditional 2-board. Still felt cool. I was actually surprised I got to 265 'cause I’m usually much stronger off the chest. Maybe I’m just getting stronger overall? Gonna re-test my max in 3 weeks, so guess we’ll see. The 225 for 7 was hard. Spotter said he didn’t touch but I suspect he was lying. No worries. Gonna test that again on max day as well. Cleans, box squats, ghr’s and soccis manana. Y’all be good.
Warm-up] Usual
Hang cleans- barx5,95x5,135x5,185x2,195x2,205x2,215x1,225x1,235xno way
10-12" box squats [stacked on 2 plates]-barx5,135x5,225x5,275x5,285x3,295x3,225x8
DB BG SS’s w/front foot elevated- 30’sx2x8
KB Swings-55lbsx2x15 + Abs
Pretty good workout. The box was either 10" or 12". Stacked on the plates it was still about 2" below parallel. These were way harder than 2" above parallel. Gonna stick with triples instead of 5’s next week. The comedown set at 225 was murder 'cause my back was pumped like no other. Gonna vid these and the board presses next week. Place was packed so it was a good excuse to do some different stuff. Finished up with an hour and a half of soccis, a few beers and pork chops. Pretty solid. Heavy bag and other shit manana.
Last night-
Warm-up] Usual minus jump rope [couldn’t find 'em?]
A1]Weighted chins- lat pull-45x10,90x8, bw chinx6,+45x5,+50x5+55x5,bwx15[not failure]
A2]Military-barx10,95x8,135x5,145x5,155x4,135x9
B1]DB Bench-50’sx5,95’sx9,8,8,6
B2]1-Arm cable row-35x10,65x4x12
Bi’s & Tri’s- A lot of reps
Good workout. The last few workouts have only gone to around my nose on military, but this one lowered it all the way. Made it much tougher, and wore me out a bit more for the db bench. On that last set of db bench I was smoked. Gonna do legs here in a few hours. Y’all be good.
Yesterday
Warm-up] Usual
Clean grip hang snatches-barx5,95x2,105x2,115x3x2
Snatch grip deads off of 4" box-135x5,225x5275x3x5
GHR’s-3x8
BB step-ups [15" box]-95x10,115x10
Calves & Abs
The snatch grip deads were tough. The weight was easy but having my hands out that wide really taxed my grip. Gonna do something today, maybe 8 minutes of hell [15 bw squats, 10 push-ups, 5 dead hang pull-ups for as many sets as you can in 8 minutes]. Y’all be good.
Today- Warmup] Usual
Bench-barx10,95x8,135x6,185x4,225x3,255x1,275x1
8 minutes of 15 bw squats, 10 dips and 5 chins for as many sets as I can get in a circuit.
DB Preachers- 30’sx3x10 + Db laterals-10’sx3x15
Don’t really know why I did what I did today, but liked it. The 275 on the bench was much smoother than last time. Gonna wait a few weeks and go for a true max on monday’s ME workout. Should be good for at least 285, hopefully more. Decided to sub dips for push-ups for the 8 minute circuit. Got 7 sets. Would’ve got 8 but the dip station is connected to a 4 sided deal that has chin bars, leg raise pads, etc… and some dude was directly across using the leg raise with the worst form you’ve ever seen. He was swinging his legs so bad they were coming into the dip station with his back facing me, so I had to wait an extra 40+ seconds. I’ll try and ninja a vid of some of his other shenannigans later. Y’all be good.
Warm-up] Usual
16" Bench-barx10,95x8,135x6,185x4,225x3 [add in 2-board]225x3,245x3,255x3,265x3,225x3] 225x6 to chest [not to failure]
B1]Pendlay Rows-95x10,135x10,145x3x10
B2]DB Inc-80’sx3x10
Circuit of Preacher curls, laterals and band pulls for 3 rounds
Good workout. Took 1/2 an inch off from the boards from last workout. Probably moved too quickly from set to set 'cause 265 was HEAVY. Spotter stole it on the last couple of inches. It was going slow as shit, but I had it. Think what I did on Saturday had me slightly fatigued for today, so not gonna do that shit often. I got 270 fa sho next week. The 225 for 6 felt easy 'til I blew out and got the 6th rep. I feel much stronger if I hold my breath. Arched my back more on the db inc’s and it definitely helps. The Pendlay rows are awesome, but hard. Really tried to sink my hips and use no momentum. Felt like I pulled it off. Lower manana. Y’all be good.
Warm-up] Usual
Hang Cleans-barx5,95x5,135x5,185x2,195x2,205x2x2
10-12"box squat [on 2 plates]barx5,135x5,225x5,275x3,285x3,295x3,305x3,315x3,225x8
Clean grip bb reverse lunges-barx8,95x3x8
GHR’s-3x8
Calves-3x8
Good workout. Might start doing M-W-Th-Sat. Felt fresher tonight as opposed to going back-to-back.
Warm-up] Usual
Explosive push-ups-8x3 with 1 sec pause on floor, 30-40 seconds between sets
B1]Weighted chins- 90lb lat pullx10, bwx8, +45x5,+50x5+55x5, bwx15
B2]Military-barx10,95x8,135x5,145x5,155x4,135x9+1
C1]DB Bench-50’sx5, 95’sx9,8,8
C2]1-Arm cable rows-30x8,70x4x10
Arms- Lots of reps
Good workout. Want to do some explosive stuff for a month or two and see what kind of carryover I get. Cut one set of the db bench out. Everything felt pretty good tonight. Legs on Sat. Y’all be good.
Warm-up] Usual
Clean grip hang snatch-barx5,95x2,105x2,115x2x2 [supersetted with starting on your knees and popping up to your feet for 3 reps each set]
Double over hand deads-135x5,225x5,275x5,315x2x6, [switch grip]1x6
Superstted with vertical jumps to 10’2" ceiling. Wasn’t jumping as hard as I could, just enough to touch it once each time.
GHR’s-3x8
Calves-3x8
Core tri-setx2
Got sick over the weekend and had a subpar workout last night. Wasn’t too bad, but was slightly weaker on everything from last week. Gonna repeat it next Monday and then switch ME moves.
Warm-up] Usual
Hang cleans-95x2x5,135x5,185x2,195x2,205x2,215x2
15" box squats-barx5,135x5,225x5,275x5,315x5,335x5,355x5,365x5[WHAT THE FUCK!?!?!?!]
GHR’s-3x8
Calves
Abs
Awesome workout. Brought the box back up to 15" 'cause my meniscus has literally been creaking any time I bust parallel the last two week and has been really sore. I don’t know what happened, but 365 flew up. It was heavy but nowhere near failure. Gonna get a vid fa sho next week. This was a pleasant surprise after yesterday’s shitfest. Tried one set of reverse lunges but my knees weren’t having it. Think I’m gonna take the rest of the week off and enjoy the holidays. Been going pretty hard for the last 2+ months and feel like my body’s ready for a break. Happy Thanksgiving er’body.
Warm-up] Usual
16" bench-barx10,95x8,135x6,185x4,225x3,245x3 [add in 2-board]245x2,255x2,265x2,275x2, remove 2-board, 205x8 [not failure]
B1]8" grip OH Cable row-90x10,150x4x10
B2]DB Inc-80’sx3x8
C1]Db shrugs-80’sx2x15
C2]Band pull aparts-2x15
Bi’s-4 sets lots of reps
Good workout. Got sick last saturday, had a good leg session on Tuesday, took the rest of the week off and tried to recoup/enjoy Thanksgiving. Lost 3lbs during the hiatus, and for a guy like me that takes it’s toll. Gonna switch ME moves next week. Y’all be good.
Hang snatch-barx3x5,95x2,105x2,115x2,125x2
15" box squat-barx5,135x5,225x5,275x5,315x5,335x5,355x5,375x5[vid]
GHR’s-3x8
Awesome workout. Had to cut it short due to soccis at 7. The 375 was tough, but I definitely had a bit more in me. Think I’m gonna switch back and forth from close stance low box squats and wider 15" box squats as heavy squat moves. Whatever I’m doing is working, and I’m getting stronger pretty quickly. I’m going out of town from next Wednesday through Sunday, so I’m probably gonna have to do bodyweight stuff and maybe some sprints depending on the weather [it will be snowing]. Y’all be good.
Warm-up] Usual
Explosive push-ups with 2 sec pause at floor-6x3
B1]Weighted wide grip pull-ups-lpx90x10,bwx8,+25x8,+35x3x8
B2]Military-barx10,95x8,135x3x8
C1]DB Bench-50’sx5,90’sx8,8,7
C2]DB Row-90’sx3x10
Arms- lots of reps
Good workout. Higher reps had me sweating. Brought the db’s together on bench and lowered much slower. Felt it all the way through and made it way harder. Y’all be good.
Just checking up on your log, very solid stuff especially the box squats and hang cleans.
Thanks man. If I’m not being a girl and training them consistently my legs get strong [relatively speaking] pretty quickly. My problem is that for years I was being a girl.
