front squats
95x10
135x8
175x3
195x3
175x3
155x3
135x8
deads
135x5
185x5
225x3
275x3
315x3
335x3 PR
275x5
leg curls
150x15
240x15
285x15
vbar pulldowns
120x6
160x6
190x6
220x6
cable rows
2x15
hyperz
ONE DAY TILL TRACK!!!
Facebook - log in or sign up might have to log in to view it but its me benching 315
bench press
45x20
135x15
185x3
205x1
225x1
255x1
285x1
315x1 !!!
225x10 heh, this was after track practice and the first day of diet so i was pretty low on energy which is exciting, if you can watch the video it went up smooth, my ass came off about an inch mostly from flexing my glutes and hams so hard, but ill have to do one clean later without that which is very doable
inclines
135x10
175x10,10
pullups
bwx8,8,8
skull crushers (decline)
85x8
95x8
plate raise
2x20
dragon fly’s and neck harness 3 sets
starting 5/3/1 tomorrow, coach is letting me run it.
lifted yesterday, coach is gonna let me run 5/3/1 once lifting gets settled we just have alot of new ppl having no idea what they are doing and only two coaches so its a bit hetic right now, i just did alot of high rep squats yesterday with 135, and 185 some back work and bi’s
close grip press
135x10
185x10
225x8 used a close grip than usual
quick sets of push presses
135x5,5,5
power cleans
115x4
165x2
205x1
225x1
205x2 had a nice catch and pop today
one arm db military press seated
40x8
50x8,8
side laterals
10’sx8
20’sx8,8
back work and abs
you the strongest on the team?
[quote]BlackLabel wrote:
you the strongest on the team?[/quote]
ha yeh minus my squats right now unfortunately but o well
pulled my ham during shot yesterday so i took it easy today
rack pulls
135x5
225x5
275x5
315x5
365x3
415x3
315x5
hamstring curls (very light)
2x30
cable row
100x8
140x8
160x8
180x8
200x8
220x8
wide pulldowns ss with chest supported wide row
4sets
cable curls ss with shrugs
3sets
[quote]bignate wrote:
Facebook - log in or sign up might have to log in to view it but its me benching 315
bench press
45x20
135x15
185x3
205x1
225x1
255x1
285x1
315x1 !!!
225x10 heh, this was after track practice and the first day of diet so i was pretty low on energy which is exciting, if you can watch the video it went up smooth, my ass came off about an inch mostly from flexing my glutes and hams so hard, but ill have to do one clean later without that which is very doable
[/quote]
Nice bench, Congrats on the pr!
[quote]Raw Meat wrote:
[quote]bignate wrote:
Facebook - log in or sign up might have to log in to view it but its me benching 315
bench press
45x20
135x15
185x3
205x1
225x1
255x1
285x1
315x1 !!!
225x10 heh, this was after track practice and the first day of diet so i was pretty low on energy which is exciting, if you can watch the video it went up smooth, my ass came off about an inch mostly from flexing my glutes and hams so hard, but ill have to do one clean later without that which is very doable
[/quote]
Nice bench, Congrats on the pr!
[/quote]
thanks man, wish i had a video of it that wouldnt just work for facebook, it was pretty intense, as i locked it out i started laughing because i knew i just beat the weights lol
pin press #7
up to 255x5
inclines
135x5
185x3,5,3,5
fat bar row ss with dimels
110x10,10
140x10,10
160x10,10
110x20
fat bar skull crushers
70x10,10,10
dragon fly’s
bwx10,10,10
neck harness, fat bar front raises, situps
squats
135x3
185x3
225x3, hips hurting quite a bit at the bottom gonna have that checked out
box squat work
3 sets
lunges 2 sets lots of steps with 30;bs per hand
stiff legged dl’s with db’s focused on stretching out hams the on ei pulled is still a bit tight
underhand wide pulldowns
110x8
150x8
190x8
150x8
130x8
db cutls
3 sets
plank lowers
3x6
deciding on squatting 3x a week
close stance box squats:
135x5
225x3
275x3
315x3
push press
45x15
95x8
135x5
155x5 all i had time for at that station
close grip towel bench (about 45 sec rest btw sets)
135x8
185x5
225x5
265x3
side laterals (30 sec rest)
15’sx10
20’sx10
15’sx12
plate raise
25x15
35x15
tricep extension
2x10,15
solid workout
deciding on squatting 3x a week
close stance box squats:
135x5
225x3
275x3
315x3
push press
45x15
95x8
135x5
155x5 all i had time for at that station
close grip towel bench (about 45 sec rest btw sets)
135x8
185x5
225x5
265x3
side laterals (30 sec rest)
15’sx10
20’sx10
15’sx12
plate raise
25x15
35x15
tricep extension
2x10,15
solid workout
rack pull
135x8
225x8
315x5
405x3
455x3
405x3
wide squat
95x10,10,10
rdl
95x10,10
close stance leg press
3ppsx20,20 still rehabing the hamstring so im using more as a circuit with small rest intervals between sets
fat grip cable row
100x12
140x12
180x8
200x8
230x6
tbar row ss with wide grip pulldown
3sets really intense
cable curls
3sets
db shurgs
3x15
pinwheels
3x10
hypers
2x20
solid workout
threw 40’ 6’’ today at first meet, pretty bad i fucked up the first throw so i had to be cautious so we at least got points
bench
45x30
135x12
185x8
paused
205x1
235x1
275x3 last one was not paused
inclines, raised it up a notch so it was alot higher than before i liked it
135x10
185x3,3
145x10
fat bar row
110x10
160x10
190x10, 140x10, 110x12
fat bar skull crusher
60x10
80x10
100x6
60x10
fat bar front raise ss with dragonfly’s
40x10, bwx10
60x10, bwx10
70x8, bwx10
70x8
barbell curls ss with neck harness
60x20, 30x40
60x20, 30x40
oly squat:
135x5
185x5
225x5 +2 from last week, these are starting to move decent
lying leg curl
45x15
90x15
135x15
lunges
2xalot with 30’s
leg extension
90x10,10,10 slow and controlled on these
pullups
bwx6,6
wide pulldowns
130x8
190x8,8
pinwheels
drop set
35’sx10, 30’sx10, 25’sx10
push press
45x10
95x5
135x5
155x6 +1
roatator work
2x20
shoulder machine press
90x10
180x10,8
side laterals
10’sx10
15’sx8
20’sx8
15’sx12
close grip towel press
135x5
185x5
225x8
cleans
135x5
185x5 +2
215x1,1 form singles gonna attempt 235-240 next week
rope extension
3x10
deads
135x10
225x5
315x3
365x1
405x1
275x10
squats
95x10
115x10,10
95x10
rdl
95x10
115x10
135x10
legg press
3ppsx20
4ppsx20,20
tbar row
45x10
90x10
135x10,10
vbar pulldowns
100x8
120x8
140x8
160x8
180x6
160x8
140x8
120x8
100x8
hypers
4x15
back was fried
How does it feel to be pulling over 400 again?