No ball last night. Legs (and for some reason chest) are still pretty sore. Gotta be at work in a bit, but gonna figure out how to sneak in some stretching. Ya’ll be good.
Slept like straight shit last night. Was having trouble nodding off to begin with, and just as I was getting comfy got 2 texts back-to-back that jolted me awake. Long story short had to be up at 6 and didn’t finally shut it down til about 2:30. I’m dog tired, nutrition has been less than stellar and my workout wasn’t what it coulda been. Anyway, enough bitching-
Bench-225x5,4,4 (coulda had 5 on either last 2 sets but didn’t want to push it. Gonna stick with this weight til I get 3 sets of 6 smooth. Shooting for that by January, and think that’s way doable.
Scap retracted cable row-150x4x10 + db inc-75’sx10,9,8
Band pulls-3x12 + laterals-3x12
Scap circuit + Strict hammers-35’sx3x12
All things considered this coulda been worse. Legs are still tight, but gonna stretch and hopefully work the kinks out before manana.
^^ How do you manage to catch cleans on your shoulder with a wide grip?
[quote]scj119 wrote:
^^ How do you manage to catch cleans on your shoulder with a wide grip?[/quote]
It’s not really “wide”, it’s just wider than I’m used to. It’s thumbs length from smooth, so just outside shoulder width. My normal grip was where the knurling meets the smooth, but that was getting hard on the wrists so switched. It’s only been one session but it felt way smoother.
I can’t go as wide as most on anything with a bar due to my shoulders, and thumbs length from smooth seems about as far as it gets. But, since I’ve switched out there my numbers on everything (bench, clean, etc…) are climbing up weekly. Even with these grips people comment on how “close” my grip is. I’ll get a new vid up for reference at some point.
Instead of doing legs yesterday I went to a film fest with a buddy and got shit canned. Feel like ass right now, but gonna take a nap after work and get on it.
[quote]WhiteFlash wrote:
Instead of doing legs yesterday I went to a film fest with a buddy and got shit canned. Feel like ass right now, but gonna take a nap after work and get on it.[/quote]
Did you see anything you enjoyed though?
[quote]GhostOD wrote:
[quote]WhiteFlash wrote:
Instead of doing legs yesterday I went to a film fest with a buddy and got shit canned. Feel like ass right now, but gonna take a nap after work and get on it.[/quote]
Did you see anything you enjoyed though?[/quote]
Film fest wasn’t the right term for it. They’ve opened a “Sundance” where an old theatre downtown was and last night was the grand opening. From 5:30-8 it was open bar and from 8 on you could watch the flick of your choice, or stay in the lobby and booze. We stayed in the lobby. They did have some pretty interesting choices though. It’s mostly indie flicks with a few more mainstream choices tossed in. It’s Redford’s chain named after his annual fest. The layout and design of the place was really unique, and they have a full bar in the lobby. Think they either are already or are becoming a small national chain. Was pretty cool man.
Woah, that actually sounds so so awesome. What a cool idea.
[quote]GhostOD wrote:
Woah, that actually sounds so so awesome. What a cool idea. [/quote]
Yeah man, it was pretty cool. We have a small chain of theatres here in Texas called Alamo draft house where you can actually order food and drinks from a waitress while you watch your movie. Don’t think they serve anything harder than beer, but their beer list is pretty damn extensive. The waitresses do a good job of not distracting you from the movie but it doesn’t work out all the time. Took Portland chick there to see the Thing and the waitress got directly in my line of vision to ask me something literally ss the monster jumped outta the ice so I completely missed it, haha. It needs some tweaking but it’s still a killer idea.
Leaving for Portland this Wednesday and aren’t coming back til super early Tuesday morning so did mondays workout tonight, and am gonna move everything over a day, lift Thursday in Portland and probably chill til Tuesday. Anyway, have decided for the next 2 months I’m gonna do 3x5 on all my main moves and keep assistance stuff in the 6-12 range. Gonna try not to fail on the main lifts (except maybe the last set) and work my ass off on assistance stuff. Goal is 5 lbs of bodyweight in that time and 20lbs on bench, military and weighted chins and 40+ on squats, cleans and deads. anyway-
Bench-225x5 (super grinder and ass came off bench), 215x2x5(better)
Rack BB rows-155x4x10 + db inc-80’sx8,7,6
Rope pulls to neck-3x12 + db laterals-3x12
Scap circuit(scap pushups,wall slides, band pulls)-3x10 + cable curls-3x12
Pretty good workout. My training motivation has been in the shitter lately, but once I’m in there I’m fine. Gotta work from 6-2 tomorrow, and was thinking about playing some ball before legs. We’ll see what’s up. Ya’ll be good.
Portland ey?
This chick taming the Flash?
[quote]scj119 wrote:
Portland ey?
This chick taming the Flash?[/quote]
Haha, the plan is she’s gonna move down in mid Jan-early Feb and we’re gonna dip out to either Austin or San Antonio depending on where I can get an immediate transfer to for work… But she ain’t here yet. If I’m goin’ down, brother, I’m goin’ down SWINGIN’.
Played ball for about an hour tonight. Warmed up on the bike for a bit then got to hoopin’. Think I only managed to land one dunk (not in a game), but was still jumping fairly well. Even though I’m trying to put on a bit of size, I still want to get my hops back. I ran into a few dudes I hooped with years back and they were talkin’ my hops up, asking where I’d been and if I was still dunkin’ on cats and I couldn’t say yes. That bums me out. Not even sure if it’s possible, but if I can get my squat back to 315 for 5+ while weighing 175-180 and my hang clean back up to 225 for 3+ that should put my horsepower close to where it needs to be. Anyway-
Hangcleans-185x3x3 (easy)
Squat-225x3x5 (wanted to start pretty light and build over the next 8+ weeks, but after an hour of ball these were surprisingly hard)
Ghr’s-3x8 + standing calves-3x5 (5 second pause both ways)
Ran out of time so called it at this.
I don’t know how the fuck you train legs after an hour of ball
[quote]scj119 wrote:
I don’t know how the fuck you train legs after an hour of ball[/quote]
Carefully.
Weighted chins-+55x4x5 + standing military-120x3x5
1-arm cable rows-80x3x8 + db bench-90’sx7,6 80’sx9(super deep stretch. Chest pump was unreal)
Arms + rotator work.
Flying to Portland in about 3&1/2 hours. Ya’ll be good.
You’re fairly proficient at weighted chins. Do you have a bodyweight for reps PR?
I want to improve my performance on both, just curious what your ratio is like.
[quote]GhostOD wrote:
You’re fairly proficient at weighted chins. Do you have a bodyweight for reps PR?
I want to improve my performance on both, just curious what your ratio is like. [/quote]
Thanks man. You gotta remember I’m a shade under 175 so I’m fairly light. Not sure what my rep pr is, but the highest I ever remember goin’ is 30 consecutive chins. Also done ~25 fairly wide pullups. The form on these isn’t exactly textbook but is still fairly strict. Think the best way to get better at chins/pullups is to do 'em often. Bodyweight and weighted bodyweight stuff seems to be easier to progress on than bathroom and dumbell work.
Yo homie, in commemoration of the NBA returning later this month and how your strength and hops gains are progressing, I left you a present over in my log
[quote]VTBalla34 wrote:
Yo homie, in commemoration of the NBA returning later this month and how your strength and hops gains are progressing, I left you a present over in my log
:)[/quote]
Shit’s about to get real son!!!
Bring it baby!
<3 WF