I was pretty much very shitty today.
22/09/2011- ME Lower
warm up: nothing new here
Zercher squats off pin
Barx3
60kgx3
80kgx3
100kgx1
120kgx1
130kgx1
140kgx3
160kgx1
RDL
100kgx5
140kgx5
150kgx4
Ab wheel 3x10
sucky me upper
Warmup
dislocations
rotations
bpa
ytl
Floor Press
Up to 82.5kg 80lbs of chain fully deloaded at the time. tried and missed 100lbs of chain twice.
Seated Press 5x10
BB extension on floor 5x10
Chest supported row 5x10
Shrugs 5x10
Sept 26. Squat Day. 16 weeks out.
Warm up:
hips
abduction
foam roll
stretch
SSB Box Squat to foam with light bands.
Barx2
167x2
213x2
233x2
255x2x2
266x2x2
277x2x2
299x2x2
255x2x2
Last set with 299
GHR 3x8
45s 3xx8
KB side bends 3x8
You got a cool log bud, and your gym is awesome.
Thanks man, I can’t deny the greatness of the gym. Just being there is making e stronger. Everyone on here seems to be a fan of it, too haha. Stop back anytime!
This title is now misleading.
This is no longer a raw log.
Wed DE Upper
Didn’t do anything, had a two and a half hour tattoo sitting for the twin peaks piece that im starting on m arm/ shoulder.
The title of this log is now extremely inaccurate, as we’ve changed our programming up for our upcoming meet.
DL day
29/09/2011
Warmup:
Foam Roll
Abduction
Hip stuff
Hammy stuff
Sumo Pulls off of 2 inch matt. Beltless until last set.
This was tough for me. I’m a bad puller, and being on the deficit seemed to mess up my technique worse than it was already.
60kgx3
100kgx4x1 ( speed pulls)
140kgx2
145kgx2
150kgx2
152.5kgx2
155kgx2
I just started doing deficit pulls. It takes all my concentration to keep my hip position and drive with the legs. I did 60% of max last time. I don’t think I’ll go above 70%.
bench training at commercial gym
warm up
int rotation
ext rotation
band face pull
ytl
bench
barx3
95x3
135x2x3 close
155x2x3 regular
175x2x3 wide
all remaining sets were thumbs length from smooth
195x2
215x2
235x2
255x2
275x2
205x2x6
pull ups 5x5
incline d bell press
50/60/70/80/90/100x6
pressdowns 3x10
face pulls 3x10
03/10/2011
The best squat day of my life.
SSB squat to box with avg bands ( approx 150 at the top.)
all singles
80lbs
167lbs
211lbs
255lbs
288lbs
343lbs
365lbs
387lbs
398lbs
409lbs
431lbs
videos coming soon, once i get them from my training partner
GHR 3x8
Ab Wheel 3x10
45 degree ext 3x8
Weight Planks 3x max
Strong squatting bro. Only tried the ssb a couple of times but it’s no joke. That’s impressive dude.
[quote]WhiteFlash wrote:
Strong squatting bro. Only tried the ssb a couple of times but it’s no joke. That’s impressive dude.[/quote]
Thanks man, I was pretty surprised with how heavy went today. It really made a man out of me on the last set haha. Testing my full gear free squat the week after next, hopefully I’ll have similar results that day.
RE Upper.
So much bullshit today.
Warm up:
dislocations
rotations
ytl
played with the CoC grippers ( we just got em)
Fat D-Bell Floor Press
30x10
50x10
70x10
70x3x15
JM Press with rev light band
60kgx15
70kgx12
80x10
90kgx10
Crazy Bell Bench Press
24kg Bells each side x 9,7
Press Downs 3x12
CSR 4x15
Shrugs 3x8
Finished up with STB’s SHTGG, brah.
warm up:
same shit as always, pull thrus, abductions, hip stuff, foam roll
DL training.
I was seriously dragging ass going into this. I think I yawned the whole way through.
Deficit DL off of 2 inches mats.
60kgx2x1
110kgx4x1 speed work
140kgx2 sumo
145kgx2 sumo
150kgx2 sumo
157.5kgx2 conv
160kgx2 conv
165kgx2 conv
all sets were beltless and reset.
GHR b/wx5, 2.5kg behind head x 5x5
Weighted Planks 3x thirty seconds.
09/0/2011
Benchin, brah!
Was pressed for time, had to do the turkey dinner with my family tonight. Still set a PR though.
Warm up:
BPA 3x15
Dislocations 3x15
Tornado 3x15
Rotations
Bench Press
20kgx3x3
switched to close grip
60kgx3
80kgx3
100kgx3
110kgx3
112.5kgx3
Added Rev. Blue Band, switched to my regular grip.
140kgx3
170kgx1
190kgx1
210kgx1- PR by 10kg
Took Band off, back to close grip. Added 5 board.
140kgx5
145kgx5
Chest Supported Row 5x12
Pressdowns 3x10
Shrug Machine 3x10
