OHP day
Stretch and traction
Bunch of low rep warmups
140 x 3 x 3 (88%)
115 x 3 x 10
Overhead is feeling much better.
Chins
3 x 10
Barbell row…slow and continuous
135 x 3 x 15
Week 7
Squat day @ 91%
Bunch of low rep warmups
…
370 x 4 x 2…third set was the best. Got my upper back tighter.
Speed deads from 2.25" deficit with short monster minis
135 + bands x 3
225 + bands x 8 x 2
Kb swings
50lb x 2 x 20
Alternated with…
Kb goblet squats
50lb x 2 x 20
Weighted situps (+50)
2 x 20
Couple of fine Vancouver boys. Solid album to remind you not to be a lazy fuck and go lift something.
A couple of Swedish girls in perfect harmony singing about Emmylou and Johnny makes me happy. Beautiful.
Bicep tendons were cranky during warmups so I knew this was going to be tough.
Bunch of warmups and band work
225 x 4 x 2
Was supposed to do 230 but I was dancing on the edge of pain. Everything felt fine otherwise.
Close grip
185 x 8…nope. That’s enough pressing for today.
Went for some high rep work.
Band flyes…standing, facing away from rack
3 x 20
Hammer curls
3 x 20
Band pushdowns
3 x 20
Band curls
2 x 20
After next week I’ll give my tendons a break.
Deads day
Warm ups felt like crap. Very heavy.
135 x 3
225 x 2
275 x 2
315 x 1
365 x 1
405 x 1
…
Was supposed to do 430. Went with 440 just because I was feeling impatient and a little pissed off at life.
440 x 4 x 2…Full reset on the last couple of sets. Shit felt great. Not real fast but great.
2.25inch deficit DLs
405 x 3 x 3
These are helping a lot with leg drive off the floor and taking my back out of the lift.
One arm Db rows
100 x 2 x 15
Db rows - Chest supported on incline bench. These are awesome if I arc the weight back to my hip instead of straight up.
50s x 3 x 10
Overall…fuck yeah
Wow, great workout!!
I never do full reset sets anymore, I wonder if I should ? HMM. Maybe I am being a slacker…
HAPPY NEW YEAR!
[quote]Spock81 wrote:
Wow, great workout!!
I never do full reset sets anymore, I wonder if I should ? HMM. Maybe I am being a slacker…
HAPPY NEW YEAR![/quote]
Thanks! It was one of my better recent sessions.
And a Spectaculous, Fabularific New Year to you too Jenn!
OHP day
Bumped the weights by 5lbs over last week.
145 x 4 x 2
120 x 10, 10, 9
95 x 10
Chest supported DB rows
3 x 15
Lateral raises
2 x 20
Band pulldowns
2 x 20
Band tricep extensions
2 x 20
Felt solid
Squat day
My eating has been crap over the past few days. Basically not enough calories.
Bunch of low rep warmup sets
380 x 2…went fast. Felt as good as 370 last week.
380 x 1 + fail…my weight shifted back a bit on second rep and it kind of went to shit.
Was supposed to to do 380 x 3 x 2 but once I fail on a main movement I call it a day.
Pause squats (5 count)
135 x 5
185 x 5
225 x 3 x 5
These felt great on my hips. Best stretch I’ve done for them, maybe ever.
Ham curls
7 x 10
Ramping up and ramping back down with about 30 partials on the last set.
[quote]giterdone wrote:
Ham curls
7 x 10
Ramping up and ramping back down with about 30 partials on the last set.[/quote]
Have you thought about trying the RDLs from this?
They are a killer!
[quote]FarmerBrett wrote:
[quote]giterdone wrote:
Ham curls
7 x 10
Ramping up and ramping back down with about 30 partials on the last set.[/quote]
Have you thought about trying the RDLs from this?
They are a killer![/quote]
Hey Brett. I haven’t done them that way but I’ll give them a go. I generally do them full range or deadstop from blocks (which are pretty awesome)
One positive is that my bicep tendons are not bothering me at all today. After squatting last week they were very aggravated.
I attribute it to using bands for moving the shoulder through ranges of motion while under tension and some traction. Also significant stretching of the pecs (pec minor in particular) to release the front of the shoulder.
edit: I also did some very painful work on the inside of my biceps just above the elbow.
Hey Git, Here is how I do my band curls, I use an average band which gives me perfect tension
Thanks Matty. For some reason, doing them seated didn’t occur to me. Cool.
I’m stealing that idea. Very cool stuff right there. Looks like I’m buying some bands after all.
james
That is a cool set up for leg curls. Might have to throw them into the mix. Good work Git.
Just be careful, one time I set my bench to far back and got flung like a sling shot…
Bench day
Biceps still acting up making progress tough. Very slow warmup progression so I could monitor how things felt.
bar x 5
95 x 3
135 x 2 x 3
155 x 2
185 x 2 x 1
200 x 1
225 x 1
Was supposed to do 235 x 3 x 2
Went with 235 x 4 x 1 instead. Arms were done at this point.
Then worked on making light weight hard
Bench - wide grip, flat back, 4 count descent, no lock out at top
135 x 12, 8, 8
3" incline - same as above. Surprised how much more pecs involved
135 x 7, 10, 7
High pulls - first time doing these. I think they will be good for my upper back and let me hit multiple muscle groups.
135 x 5 x 5…add weight next time.
Band pushdowns
2 x 50
Hammer curls
2 x 50
I’m going to need to back off and work on reps for a while.
Just thought I’d post the same reply here because you’ll look here first:
@giterdone-Look up how to make a T-Handle on youtube. Thats how I did it. I went to Lowe’s and bought the plumbers pipe, flange, and T-fitting for around $20 and put it together very fast. IF you can fit and screw 2 pipes together you can make it. It’s so easy. I find it hard to believe that one of the best pieces of equipment I own cost me about $20 and 3 minutes of assembly but there it is.
Good work in here. Did you tear a biceps tendon in the past? I’m subscribed.