bench
45xalot
95x12
135x8
185x3
225x2
255x1
275x1
300x2 BIG PR
paused
265x2
245x2
shoulder circuit
laterals, plate raises bent flyes
2 rounds
close grip pin press
135x5
185x3
225x3
255x3
situps
4x25 little rest
Alright talked to you about this, but nice fuckin job!
[quote]BlackLabel wrote:
Alright talked to you about this, but nice fuckin job![/quote]
thanks man, heres todays workout
really fucking tired with 5 hours of sleep
front squats (heeled shoe for the first time)
45x10
95x10
135x6
155x3
175x3
135x6
conv. rack pulls
225x8,8,8
lots of volume on pulldowns and rows
empty stomach training:
40 min on bike
stretch
calves (standing)
3x10
seated
2x20
rotator
1x50
hypers
2x20
neck
2x15
floor presses
45x20
135x8,6
185x6
paused
205x5,5,5,5,6,5 -1 rep per set, +1 set, +10 pounds same total reps of 30, felt easy, gonna do 215 next week
underhand barbell row
135x8
185x8
205x8 these feel better than regular
seated military
135x3
165x3, shoulder’s bummin me
95x15,15
crazy abs, pull throughs, curls and band extensions
so today sucked, warmed up and everything start squatting, every time i got to the hole my low back just hurt like a bitch and i couldnt stay back it sucked so i ended up doing lots of light weight high rep sets working on form but for the life of me i could not find the right groove… just a sucky day for lifting i guess spent an hour in the gym trying to squat lol
took yesterday off been feeling beat up
today:
long ass warm up, lots of rolling
fs:
135x5,5,5,5,5 gonna take the same apporach as floor presses with these
fooled around with regular squats
leg curls
5x10-20
rack pulls up to 275x5,5
pulldowns, tbar rows and hypers and abs good day overall
empty stomach training:
35min on ellipticul much mroe efficient
15 min stretching
calling to get a referral to a PT tomorrow my back just feels weird still wanna get it worked out for track
de bench
45x20
+bandsx5
95x2,2,2,2,2,2
inclines
135x10,10,10,10
military seated
95x10
115x10,10
95x10
db row
40x20
60x20
80x30
100x20
kenneley’s and bb curls 3sets
neck harness
25x100+total reps
good day today, set up an appointment with my doc to get my back checked out for thursday
box squats
up to 185x2,2,2,2,2
close stance foam squats
135x10
155x10
135x10
gm’s to pins
135x5
185x8,8
hang cleans up to
135x5,5,5
pullups
bwx8,5
neutral
x10
curls
shoes come tomorrow, so does the doctor appointment for back, hoping for good news
started off feeling shitty today, but got better as it went along and it ended up being a good session:
fat bar bench
20xalot
110x20
200x5
250x1
add bands
paused
290x5
340x5
370x5 i think thats a weight pr for those reps
close grip bench paused
135x5
185x5
225x5
225x5
unpaused
225x9 this is one rep shy on my pr and its after all the other shit, this is a good sign
shoulder ciruit
(side laterals 15’sx16 plate raise 25x20 bent raises 10’sx15)x3
baseball rolling: 10 minutes
stretching, plyoish’s
front squats ok, so with my new oly shoes this is the first time ive never fallen foward at all, these felt fucking amazing to squat in and i knew i had a pr comin my way
45x20
95x5
135x5
185x2
205x1
235x1+10!!!
185x5
i am to deadlift again what?
135x5,5
225x5,3
315x3 start hear back feels good this is awesome
leg presses
2ppsx10
4ppsx10
5ppsx10
glute ham
bwx10,10 these raped me
bunch of back stuff, vbar pulldowns, tbar rows, cable rows, 4 way neck and shurgs
awesome fucking day today i reccommend oly to anyone who has trouble staying upright they worked like a charm
Nice job on the squats, and its good to hear your comin back on the DL’s.
What kind of oly shoes did you get?
[quote]BlackLabel wrote:
Nice job on the squats, and its good to hear your comin back on the DL’s.
What kind of oly shoes did you get?[/quote]
vs athletics stock brand, 2.5 inch heel i think? they are like the equivalent of buying say a Big Y brand bag of chips instead of lays so they were 70 instead of the 90 or 100+$ of some pairs and they work wonderfully. Really nice quality i thought you should try them man, im squatting with your width of a stance now as well its excellent.
Shit, I know a few ppl with logs on here got em and have the same response.
Maybe you could provide a link for these shoes? Ill have to save up for em.
Blacklabel:
http://www.vsathletics.com/product.php?xProd=1301&xSec=9
worth every penny in my opinion and more.
35 min on eliptical today, 2 sets of standing abs, facepulls and pullthrough circuit
speed bench
105+bandsx6x2
inclines
165x10,10,10,10
military
95x10
105x12,12
db row
40x10
80x10
120x10
140x6
skullcrushers
85x10
95x8
135x1 hehe
cheat curls
65x10
95x20 PR
135x6
strict
75x12
neck harness
2x50
squats
45x10
135x8
185x5,5,5,5,5 my quads were not used to working so hard on squats, gonna have to slowly build up on these but the form felt so much better than before in the oly shoes.
gm’s to pins
135x5
185x5
205x6
hang cleans
135x5
155x3
175x1
195x2
rack chins
bwx15,15,15
reverse curls and situps
bench
45x20
135x15,11
185x3
225x3
275x1
add bands couldnt fucking set these up right today till my last set so i wasted alot of energy fucking around with them
315x3
365x2
405x1
405x4 pretty sure thats a pr
close grips
135x6
185x5
225x11 PR