[quote]atypical1 wrote:
Solid work Git. Is it safe to assume that you like this program so far?
james[/quote]
Thanks James. So far, yes. Not sure what I’ll do when things stall. I’ll just keep going until I can’t progress on any of the 3 layers and then assess.
Front squat from pins
-these damn things again
rolling and stretching while I drink some green tea (I’m hardcore)
Inch or two above parallel
Bar x 3
95 x 3
135 x 1
155 x 1
175 x 1
185 x 1
205 x 1
225 x 1
245 x 1
265 x 1…PR +10lbs. Easier than 255 last time
275 x 0…next time
@ 90%. + 10lbs PR
240 x 6…+ 2 reps
240 x 5…+ 1 rep
240 x 5…+ 1 rep
@ 70%…+ 10lbs PR
185 x 5+4+3+2+1
3 times
I can move up in weight on these but it is going to suck.
I’m not hating these as much. For lower body, they fit the training approach much better than any deadlift variation (volume and %s are too high for those, IMO).
And in the right light my quads are bigger.
Snatch grip high pulls
bar x 2 x 3
95 x 3
135 x 2
155 x 1
175 x 1
185 x 1
205 x 2 x 1
215 x 1
225 x 1…PR + 10lbs
235 x too low
@ 90%…PR +10lbs, same reps
200 x 8
200 x 6
200 x 5
@ 78%…PR +10lbs
175 x 5+4+3+2+1
3 times
My forearms were wrecked during this session. Then I clued in that I was using a false grip with my wraps. Switching to full grip (which I normally use) made a big difference but by then they were toast. Rests got longer and I needed to chalk and rewrap a lot.
And I need boxes. The deceleration at the bottom is fatiguing my back. I don’t want to beat up my bar on pins.
Flat bench from pins
wut
235 x 1…clean
245 x 1…butt off bench
@ 90%
210 x 7
210 x 6
210 x 5
@ 77%
180 x 5+4+3+2+1
2 times
then 30 minute break to pick up daughter and friend
180 x 5…these felt like shit coming in cold so stopped.
Deadstop (from the floor) one arm DB rows
100 x 8
150 x 8
170 x 7…couple of iffy reps. This is the most weight I can get on my existing handles. I’ll just go for reps.
Regular Db rows (not from the floor)
75 x 40 each arm…kind of sucked. kind of pumped.
[quote]giterdone wrote:
170 x 7…couple of iffy reps. This is the most weight I can get on my existing handles. [/quote]
Those are some seriously heavy rows Git. Not far off bodyweight.
I find you have to be pretty honest with yourself on one arm rows as to what you call a rep or not. I use the plate touching my chest as the deciding factor. Mind you, I have been known to drop my chest to try and get the extra rep. So…yep I still cheat.
I cut down an old 1" diameter barbell to make an extra long DB and just used a couple of collars on the inside to keep the plates off my hands. It worked really well.
[quote]FarmerBrett wrote:
[quote]giterdone wrote:
170 x 7…couple of iffy reps. This is the most weight I can get on my existing handles. [/quote]
Those are some seriously heavy rows Git. Not far off bodyweight.
I find you have to be pretty honest with yourself on one arm rows as to what you call a rep or not. I use the plate touching my chest as the deciding factor. Mind you, I have been known to drop my chest to try and get the extra rep. So…yep I still cheat.
I cut down an old 1" diameter barbell to make an extra long DB and just used a couple of collars on the inside to keep the plates off my hands. It worked really well.
[/quote]
Thanks Brett. Yeah, full reps are ones that hit me in the body. A couple were an inch or two short. And I totally forgot that I have an old bar that I could cut and use as a handle. Good idea
.
HEY GIT SUp?! Haven’t posted in here in a while!
Nice work Git!
Deads day
I’m going to organize my training so for each lift I’m doing a different rep range each week.
Ex.
Week 1
OHP (5s), DLs (3s), Bench (1s), Squat (5s)
Week 2
OHP (3s), DLs (1s), Bench (5s), Squat (3s)
etc.
KB swings, hip flexor stretches, ham stretches, shoulder work with bands
Deads
135 x 2 x 3
225 x 2 x 3
275 x 3
315 x 3
365 x 3
405 x 3
425 x 3
445 x 3…couldn’t get this off the ground last week due to a case of the whatthefucks
2 inch deficits
405 x 3 x 3…last set was pretty hard. Probably go to 415 next time.
Band GMs - all my bands. Not sure of tension at the top but the sets are pretty tough
3 x 10
[quote]Spock81 wrote:
HEY GIT SUp?! Haven’t posted in here in a while! [/quote]
HEY JENN!! I know your haven’t. Was feeling a bit neglected. Hope your job is going smoothly. And don’t worry, Anthony will come to his senses.
[quote]coyotegal wrote:
Nice work Git![/quote]
Thanks! Keep kicking ass in your log, I see. Excellent stuff.
Bench from pins
Bar x 3
95 x 3
135 x 3
155 x 1
185 x 1
205 x 1
225 x 1
235 x 1
245 x 1…PR for form
250 x 1…PR
Bench from pins…2 board height for more triceps
Close grip from pins…2 board
185 x 12
185 x 13 + 20 second iso hold
Listened to Clash - London Calling all the way through. Awesome.
The only CD on my shelf that I felt worthy of following it was Exile on Main Street.
Feb 22
Accessory day
Fat man BW rows
7x10
Chest supported (low incline) DB shrugs
5x10
DB rear delts
3x20
Squats - 5s day
roll, stretch, shoulder mobility
bar x 3
95 x 3
135 x 3
185 x 3
225 x 5
275 x 5
315 x 5
335 x 4…could not catch my breath. Felt like a chain smoker.
315 x 5
Pause squats…3 count
225 x 5
…genius attack. Maybe my belt is too fucking tight. Move 1 hole.
245 x 5…waaay easier. Could have gotten that last 335 rep. Lesson is if you get fatter, just admit it.
265 x 5
Ab wheel - going to ramp these up again.
3 x 10
…alternate with
T-swings
100lb x 3 x 10
My squats feel off from not squatting. Shocker.
I don’t usually use a belt until I am squatting 405 lbs or more. This is not to brag but what I am saying is don’t use a belt until you get up in higher weights if you are able to abstain. The more I condition my back to take more weight without the belt the stronger my overall squatting gets.
On occasion when I am feeling crazy I will do into the 500s without a belt but that’s rare. On pause squats, using a belt for me is absolutely out of the question and I don’t prefer deadlifting with a belt. Breathing is easier and core strength is improved. Well these are just my insane gibberish comments, please feel free to ignore.
[quote]gorillavanilla wrote:
I don’t usually use a belt until I am squatting 405 lbs or more. This is not to brag but what I am saying is don’t use a belt until you get up in higher weights if you are able to abstain. The more I condition my back to take more weight without the belt the stronger my overall squatting gets. On occasion when I am feeling crazy I will do into the 500s without a belt but that’s rare. On pause squats, using a belt for me is absolutely out of the question and I don’t prefer deadlifting with a belt. Breathing is easier and core strength is improved. Well these are just my insane gibberish comments, please feel free to ignore.[/quote]
Good advice. I have an umbilical hernia that I’m trying to protect so add a belt once I get over 60% or so. Depending on how things feel, I’ll take it off. I do need to ramp up my ab work.
Hope you have great results Git. One has to be mindful of past injuries.
I should get it fixed but it hasn’t been bothering me lately. I really don’t want to take 6 weeks off for recovery. Someday.
HEY SUP! Update time !