Bench-barx10.95x8,135x6,185x4,225x3,235x3, 205+60lbs of chainx3,215+chainsx2,220+chainsx1+1 [pic]
B1]Fat grip D-handle cable rows-90x10,150x4x10
B2]Nuetral Inc db’s-80’sx7,6,6
C1]Shrugs-80’sx3x12
C2]Band pulls-3x12
Hammer bar preachers-lots of reps
Good workout. Was trying to figure out how to get the most out of the chains and a guy spotting me suggested looping the bottom link on one of the catch hooks. Brilliant. These felt way weird, but I like 'em. Due to an emergency my flight has been moved to tomorrow and I might not have time to lift. If not I’ll be out of the weightroom 'til next Monday. I’ll get in some bodyweight stuff but I’ll be pretty limited. Y’all be good.
Pretty good workout. Have always done well with medium-ish volume on the big lifts, so going that route for a few months then probably back to the ws4sb set-up. Doing things WS4SB style for the last few months has killed my endurance. Was planning on getting all 5 sets at 4 fairly easily. WRONG. The first 2 sets were good, the 3rd almost killed me and couldn’t even get all 4 reps with 10lbs less on the least set. Got back from vacation and am down to 173!?!?!? It’s crazy gow fast I can lose weight. I’d like to be 185 at -10% bf by the spring. Gonna eat my face off to do it. Legs today. Y’all be good.
Close stance 15" Box squats-barx5,135x5,225x5,315x4,335x4,315x3x4
Speed deads-135x5,225x8x2 [about 50% of max]
Walking db lunges-50’sx4x8 [fairly easy]
Disappointed in this workout. Should’ve done one more warm-up set at 275 on the box squats. The closer stance makes them tougher, and I really focused on sitting back and driving with my hams and hips. Will be much stronger on these next week. Jump all over the gym between probably half my sets touching all kinds of shit. There’s a ledge that’s 10’2" and I put my whole wrist over it pretty easily. Played soccis for almost 2 hours after, but if my legs are up to it I’m gonna shoot a lil ball manana. Y’all be good.
I know it’s only been 2 days, but I’m going back to the ws4sb style split. It’s been working really well and the only reason I decided to switch was antsyness. I’ve been getting stronger, more flexible and better conditioned, and working up to the max set keeps me focused. I’ll probably do a ME upper session manana and a ME lower on Fri then go back to regular programming and figure out sets, reps, accessory work, etc… for the next mini-cycle. Y’all be good.
Footbal bar [swiss bar? pic]bench-barx10,95x8,135x6,185x5,195x5,205x3,3,215x2
B1]D handle cable row-75x12,150x4x12
B2]DB Floor press-80’sx10,90’sx8,7
C1]Ope pulls to neck-3x12
C2]Scap push-ups-3x12
Football bar preachers-10,8,5
Good workout. Have no idea if what I used was the fb bar or swiss bar. I wrote what the weights would be if they were on a standard bar, but that bar is at least 65lbs so add 20lbs to all listed weights. It really forces you to stay tight and lower slowly. I posted a pic so if anyone can identify it I’ll look online and figure out how much it weighs. Also, the gym just got a trapbar. Gonna use it manana. Y’all be good.
Well, I’ve looked all over on-line and as best I can tell that ^^^ bar is custom. It doesn’t look like any football or swiss bar I can find. So, I’m gonna carry it with me into the shitter today and step on a scale with and without and see how much it weighs. I’ll keep y’all posted.
Ok, so weighed myself twice at the gym and came up 176 both times. Grabbed the swiss bar, held it upright semi in front of me but not pressed against and weighed 233 both times. That means the bar weighs 57lbs? That’s kinda random, but whatever. Maybe something was off? Either way, the bar weighs between 55-60lbs. So…Yeah. Anyway
Warm-up] Usual
Trapbar [flipped over for low handles]-135x5,225x5,315x5,365x4x3 supersetted with 3 vertical jumps to 10’2" ceiling.
6x30yd sprints outside
The knurling on the trapbar was awful. The bar literally slipped out of my hand on the 3rd rep of the first set at 365. Fortunately [gayly?] my gym had community straps. Definitely won’t be using this for ME stuff. Did each set of Vert’s about a minute after the tb deads. Each jump wasn’t “rapid fire”, but didn’t wait long either. Only long enough to gather myself and jump again. Probably 3-5 seconds tops. Guessing on the distance of the sprints. Measured as best I could, so it could realistically be anywhere from 20-50 yards, haha. Next week’s workouts will be way more organized, but definitely gonna do some “explosive” stuff like this one day a week to try and transfer my new strength over and get my legs “re-wired” for running and jumping. I’ll be 30 next December [God that’s depressing] and my goal is to be back over 40" off the run by then. Box squats, GHR’s, foam rolling, mobility and for basically the first time actually practicing running and jumping should get me there pretty quickly. Y’all be good.
Felt awful on Monday. Went in, got through my warm-ups and just died on a few things so left. Last night
Warm-up]
Bench-barx10,95x8,135x6,185x4,225x3,235x3 [add in half piece of foam roller] 235x2 2 sec pause at chest, 245x2 2 sec pause, 185x10 to chest
B1]Cable row-90x12, 155x3x12
B2]High incline db-80’sx7,6,6
C1]DB Shrugs-80’sx2x20
C2]Band pulls-2x20
Gun show-Band piston tri ext + hammer bar preachers
Pretty good workout. Still a bit weaker after my trip, but weight’s back up to 176. Using the swiss bar the other day has jacked up my right shoulder. Probably not gonna use that again. Resting the bar for a full 2 count on the half foam apparently negates the spring you’d normally get. ME lower on Thursday, and possibly shooting some ball today. Y’all be good.
[quote]MattyXL wrote:
How is the benching with chains, difficulty wise? I do a lot of benching with bands, the chains look sick![/quote]
It’s fucking weird man, haha. For me, it’s like hitting a wall at the sticking point [ 4-8" off the chest] and it just grinds from there. Gonna go back to it next week and jack with it for 3-4 weeks and see what kind of carryover it gives. Don’t have much experience with bands but I’m sure they’re similar.
I definitely gotta try it, my buddies own a studio and have a bunch of chains and what not, only issue is he is about 40 miles away, my lazy ass has to get there!
[quote]MattyXL wrote:
I definitely gotta try it, my buddies own a studio and have a bunch of chains and what not, only issue is he is about 40 miles away, my lazy ass has to get there![/quote]
Haha, I was going to a gym that was 20+ minutes away with no traffic on the freeway. On days with traffic it would sometimes take over an hour to get there. I’d stop and grab a double strength/double size rockstar when I was fairly close and by the time I’d get there I’d be a fucking maniac. It’s impossible to be lazy after half of one of those.
My right shoulder has been killing me so I went way slower on the negative on all presses. Made everything seem heavier. Need to do the bar for a few sets next time and see if that helps. Also, chugged half my pwo drink before my warm-up and sipped the rest through my workout. Made me feel bloated and slightly upset my stomach but nothing too bad. It’s my own ghetto “peri workout nutrition” protocol. Gonna give it a month and see what happens. Explosive lower manana.
Y’all be good.
Been lifting, just slacked on posting. Got a 15" box squat PR [385x5] last week so that was cool. Had at least 10 more l-b’s in me. On upperbody days I’m doing DeFrancos upper body warm-up minus the static stretching.
Jump rope, upper warm-up
Bench-barx10,95x8,135x6,185x3,205x3,225x3,235x3,240x3 [2-board]235x2,245x2,255x2, 185x10 to chest
Inc db’s-40’sx8,80’sx7,7,6
Free motion cable row-4x10 + Cable scarecrow-4x10
seated db curls-30’sx12,12,11 + db shrugs-80’sx312
Good workout. Brought my grip out to thumbs length away from smooth. That’s no more than 3" total wider, but it felt really awkward. The weights to chest weren’t heavy, they were unstable. I figure a few workouts of this grip and everything will be smooth. Gonna be moving here towards the end of the month so gonna try and push while I’m still here. Y’all be good.
Pretty good workout. Trying to widen my grip on cleans to make it easier on the wrists during the catch but so far it feels awkward and the weights are heavier. I’m trying the crease of my thumb on where the knurling meets the smooth. The trapbar deads were done for speed. Supersetting them with the jumps feels really good. The first jump of each set feels like I’m launching. Clean grip step-ups are awesome. Weight wasn’t heavy but still felt hard. Y’all be good.
My right shoulder has been killing me so I went way slower on the negative on all presses. Made everything seem heavier. Need to do the bar for a few sets next time and see if that helps. Also, chugged half my pwo drink before my warm-up and sipped the rest through my workout. Made me feel bloated and slightly upset my stomach but nothing too bad. It’s my own ghetto “peri workout nutrition” protocol. Gonna give it a month and see what happens. Explosive lower manana.
Y’all be good.
[/quote]
Maybe do the band pullaparts before the bench? I do 3 - 5 sets before I bench and it helps tremendously, I have impingements and a small tear of my labrum, warming up with those bands along with shoulder dislocates worked wonders.
My right shoulder has been killing me so I went way slower on the negative on all presses. Made everything seem heavier. Need to do the bar for a few sets next time and see if that helps. Also, chugged half my pwo drink before my warm-up and sipped the rest through my workout. Made me feel bloated and slightly upset my stomach but nothing too bad. It’s my own ghetto “peri workout nutrition” protocol. Gonna give it a month and see what happens. Explosive lower manana.
Y’all be good.
[/quote]
Maybe do the band pullaparts before the bench? I do 3 - 5 sets before I bench and it helps tremendously, I have impingements and a small tear of my labrum, warming up with those bands along with shoulder dislocates worked wonders.
[/quote]
Thanks man. I’ll give that a shot. Have you seen DeFranco’s upper warm-up vid? Only done it 3 times but I feel like it’s helping.
Db shrugs-80’sx12,85’sx10,90’sx10 + seated db curls-35’sx3x8
Good workout. Improved on every lift. Could’ve gone heavier on triples at bench but want to slowly build up. I’ll get at least 5 more lbs next week. Used a real 2-board instead of my ghetto one, and the real 2-board is at least 2" shorter, so I guess what I was using was closer to a 3-board. Explosive stuff tonight. Y’all be good.
Ab circuit- 3 giant sets of hypers, leg raises, kb oblique bends and russian twists. 15 reps each with no rest 'til all 3 sets were done.
Pretty good workout. Stacked the 24" box on the 30", but it slides on top so it’s not the full distance. I’m guessing it’s between 45"-48". The 315 for 5’s on the tb are pretty easy, just wanted to focus on form and speed. Upper manana. Y’all be good.
1-arm db push press- 25’sx8, 50’sx6,70’sx5,75’sx3x5
Weighted WG pull-ups-bwx5,+25x4x10 + Db nuetral floor press-50’sx5,80’sx4x10
Straight arm pulldowns-4x10 + bb shrugs-225x4x10
arm superset- some sets and reps
Pretty good workout. Got news today that I’ll be moving to Oregon for sure in 2 or 3 weeks so that’s pretty cool/scary as shit. Lower manana. Y’all be good.
