Dude, those are sick pull-ups. I’m doing them tomorrow, we’ll see where I’m at haha, they won’t be near yours. Great work.
Thanks for the comments fellas. Evan I’m guessing you’ll rip out 20 reps at 45, at least.
[quote]Gmoore17 wrote:
Ridiculously strong pullups man[/quote]
Hells yeah! Cool vids
fri 4/23
warm up: the usual, but a little extra attention to the right hip/glute
trap bar deadlift - work sets TnG, straps
160,250,340,430, 480x5, 520x5
SLDL
135x2x10, 185x10, 225x8, 315x7
leg curls
5 sets or so
stretch
Came down with a sinus thing Tues so I didn’t lift Wednesday. Trap bar deads felt pretty good. The guy who used it after me did 520x10. One day I’ll get there! Leg curls actually felt really good. SLDLs did not… my hammies were a little uncomfortable.
Vid:
Probably next month, the way you’re going.
i didnt know it was you, but i was the guy getting in the way trying to get kb’s on friday
[quote]bignate wrote:
i didnt know it was you, but i was the guy getting in the way trying to get kb’s on friday [/quote]
Cool man, next time I’ll say hi.
@gmoore I’m hoping to get some carryover to my conventional dead… whup seemed to have success with them.
mon 4/26
warm up: 2x GHR back raise and situps, 2x AVG shoulder traction, muscle snatch, mil press
incline BP
BAR,95,115,135, 155x10,10, 185x6
one arm row - weight, reps per hand. straps at 130 and above.
75,100, 115x10, 130x10, 145x10, 155x10
band pushups
LTx10, LT+MINIx10, AVGx10, AVG+MINIx8, AVG+LTx5, AVGx12
cable row/tricep pressdowns
4 or 5 supersets
Used the LT band trick on incline warmups to make sure my shoulders were in the right place and the bar was tracking correctly. It worked. Shoulders were a non-issue. 155x10 was good but I wanted to try 185 just to see where I’m at. Not a bad start; they will stay in the rotation. One arm rows were good up until 155 where my shoulders began to hurt on the supporting arm… these may have been part of the original issue. Gonna try to use the smith machine bar for support at a different height next time. Band pushups were awesome. Cable rows and pressdowns were great for a pump.
wed 4/28
warm up: 2xGHR back raise and situps, KB swings, leg curls, h.flexor stretch, leg swings, ab/adductor machine.
squat
worked up to 405x3, 415x3, 425x4 (PR +2 reps), 315x18 (PR +2 reps)
GM
135x10, 185x10, 225x10, 315x8
GHR
LTx10, AVGx10
Squatting felt pretty good today. I drifted forward at the top on the last 425 rep and decided to rack it. 315x18 was supposed to be 315x20, but I can’t reliably count that high… hence video. Wasn’t too bad, next time maybe I’ll get someone to count for me. GMs were ok, but honestly I was pretty spent after squatting. GHRs were also ok. Fuck I’m tired.
fri 2/30
warm up: 2xGHR back raise and situps, AVG band shoulder traction, mil press, muscle snatch
mil press
95,105,115, 135x3, 155x3,3,7 (PR +2 reps!), push press: 155x12
rope chins
BW,25,45,70, 90x3, 100x3, 90x6, BWx22
dip
BWx10, 45x6, 90x6, 135x6 (PR +1 rep), 90x10
chinups - half reps, close grip (essentially a curl)
BWx10,10,10,15,15
Another mil press PR! A big one too. This puts me within spitting distance of a legit BW press!! I’m excited because it’s by far my weakest lift. Rope chins were good… the 22 rep set was great… got 19 or 20 right off the bat and then tried to push through the pain haha. Dips were good, but I have to be careful and make sure my elbows track properly… don’t want to hurt the shoulders ya know. Half-rep chins were good.
Video of mil press and rope chin top sets:
Congrats on the PR, brotha
[quote]whup wrote:
Congrats on the PR, brotha[/quote]
Thank you, sir.
As an aside, I went for a mountain bike ride today. Either my bike is really heavy, or I’m really really out of shape. Probably a little of both, actually. Gotta train the lungs over the summer!
mon 5/3
warm up: 2X GHR back raises and situps, KB swings, leg curls, h.flexor stretch, leg swings, ab/adductor machine
conv dl
135,225,275,315,365, 405x3, 455x3,3,1+2, 325x18 (PR)
walking lunges - DBs, weight per hand, steps total
70x10, 100x10, 120x4x10
leg curls
4 or 5 sets
stretch
455 is too heavy for me right now… too much back. I’ll knock work sets back to 405 next time and try to break a rep PR. I got the form figured out in the 325 set… oh well. 325x18 was DOH and good.
After deadlifting the last thing I wanted to do was RDLs, so walking lunges instead (easier on the back). My glutes are probably going to be screaming at me tomorrow. Leg curls were good. Stretching was intense.
wed 5/5
warm up: 2x GHR back raise and situps, AVG shoulder traction, mil press, muscle snatch
Forgot my pen today
bench
worked up to 245x3, 255x3, 265x3, 225x6
OAR
worked up to 130x5, 135x5, 140x6
band pushup
LTx8, AVGx8, LT+AVGx7, BWx30
cable row
4 or 5 sets
curls, pressdowns, stretch
Rode my bike earlier today. 30 minute climb and <10 minute descent plus 1 mile to the trail head and back. My adductors, quads, glutes and erectors were screaming until about 3/4 of the way through the climb. God that was painful. Stopped several times to stretch. Man I am out of shape.
Of course riding earlier means I had no strength today. Everything was ok besides that.
I think my quest for more vastus lateralis size is showing some results! Must be all the deep squatting for reps.
nice!
[quote]BreStruction wrote:
nice![/quote]
Thanks!
fri 5/7
warm up: 2x GHR back raise and situps, KB swings, leg curl, H.flexor stretch, leg swings, ab/adductor machine
squat
135,225,315, 365x3, 405x3, 435x3 (PR), 445x3 (PR), 455x4(PR +3 reps)
SSB squat
65x10, 155x10, 245x7,5,20 (surprise PR +5 reps)
GHR
BW,LT,AVG,AVG+LTx10+
GHR situps
BW,25,45
stretch
455x4 puts me within range of a 495 squat. This, I am happy about! Good day for sure. I think it was a little ambitious, but this time it worked out ok.
Didn’t realize that 245x20 was a SSB PR. I’ll take it! GHR and situps were good. Stretching was good, but I will need to do some more before bed.
Vid:
Legs are looking big. Awesome job on the squatting!!!
jacked and squatting big, great work