[quote]hastalles wrote:
[quote]XArena wrote:
4 plate OHP is disgusting… aha
Nice DL! my 315 is slow…[/quote]
How fast your deadlift is doesnt matter, your 1RM does… you could quite possibly grind up more than me[/quote]
I may be able to grind out more, I’m going to try and grind 335 sometime soon 
[quote]hastalles wrote:
[quote]fr0IVIan wrote:
what’s wrong with just pushing your hips back/leaning forward on the shrug descent[/quote]
actually, your wording there just made something click. I’ll shrug again on my OHP day and try this out. thanks.
[/quote]
np brah, don’t forget the full stretch at the bottom and a good squeeze at the top
^ will do
wednesday - I’m not extremely sore from yesterday, so I think I’m finally eating enough. Good.
Bench press plan is 180 5 x 3. close grip probably 145 5 x 8ish, upright dips for da pump, band pullaparts
You seem to like straight sets
^ My favorite is straight singles. Reps over 3 are kinda new to me, maybe I should try ramping.
Wednesday:
Med ball throws
Bench - 180 x 3, 180 x 2 plus 1 assisted. Oh well. 155 x 3, 135 x 3 to work on technique. I’m slowly getting more stable and used to the motor pattern and thus faster.
Close grip (tucked elbows, hands right at the smooth with thumbs over into it) - 135 x 5, 155 x 5, 155 x 5, 155 x 4, 165 x 1 (not too heavy, just to reinforce tucked elbows, breaking the bar)
Dips (doing my best to stay upright and focus on my triceps. HUGE ego-killer) - BW x 5, 25 plate x 5 x mid (often to failure), last set I rest paused some more out then went to BW x failure. Had to do these kinda slow to fight the chest-dominant motor pattern that I’m used to (and have used far more weight with rghghg)
Cordova extensions (both arms though) - 30, 40, 50, 60, 60, 60 x mid, drop set with 10-20 second holds at the last few stages. felt gooood.
Ca-razy pump.
…and I have absolutely no problem feeling my pecs. lol.
and fuck college papers
snap hips up not forward on oly lifts
Thursday: can’t train today, probably won’t eat or sleep enough either. I’ll just push today to tomorrow cause I believe the gym’ll be open on Sunday.
I should have spread this fucking paper out more.
Friday (Thursday):
Dragging ass all day, I just wanted to sleep. Probably cause I was working on my goddamn psychology paper til 3:30 last night and have been well under maintenance calories the last 3 days.
Tried to wake up with a neural charge session after my stretching/warmup. Kinda worked, then I did some hang snatches. had to keep the weight farther down than usual to keep them fast.
Oly squat - worked up to a not too slow single at 295. The most weight I’ve ever oly squatted, though not progression according to calculation. It was the best I could do for today though.
High bar squat from pins about 2 inches above bottom position. Very nasty position to get out of. Got 275 well off the pins with the help of Meshuggah but rocked forward and lost it. ran out of time and the gym closed, so I couldn’t try again or do assistance work.
Saturday - The gym building decided to host a fancy ass dinner without telling anyone of the change in hours. I kinda need the break anyway as I still have a pretty big food and sleep deficit to make up.
If they’re open tomorrow I’ll squat again cause I’m OHPing again on Monday.
BOOM!
Im in.
tweet
I’ll be following, interesting to see a log that’s been going as long as this one, looks like you’ve come a long way. Keep up the good work.
Yo bird!
Welsh, thanks. Honestly though, I’ve made so many dumb mistakes. I should be much farther along by now. All water under the bridge though…
Gym was closed, they’ve gone to their normal hours again.
Monday:
didn’t get much food yet, I’ll fill it in good tonight.
Warmup
med ball push press throws, a few vertical jumps too
OHP - ramp up to 130. (with quite a lot of volume. Up 5 pounds each single starting with the bar, and with some repeats too) These were all freakin fast.
then 110 x 5, x 4, x 2. 95 x 6, x 3, bar x 10ish. Held each last rep at the top for a while. Huge delt pump.
no pin presses, cause I could barely raise my arms…
Dips (staying upright) BW x 3, 35 x 8ish, 35 x failure, BW x 10ish. 25 reps with BW in as little time as possible. Nice triceps pump.
I was somehow in there for 2 hours plus! I guess I’m gonna develop saggy breasts from not keeping my sessions under 45 minutes.
tuesday:
fuckfuckfuck I don’t know what the hell’s wrong, I’ll film my DL next time.
Deadlift - missed 325. (though it could have just been a bad day, warmups felt heavy)
Did a bunch of snatches (weight back on heels, hip snap up is awesome, hamstrings and glutes are in there) and got progressively angrier as I went, so
Deadlift - 275 5 x 5 (reset each rep as always) plus 1 more rep on the last set after about 20 seconds rest.
Shrugs - top set was 275. 3 sets there. Thanks Fro and spar, these work now.
Rows - top set was 185 x 5, though they got kinda shitty. So then more with lighter weights and higher reps
D-handle pulldowns - top set was 150. Did a few sets up there and a drop set. Nice lat pump.
Neck. 3 sets each way.
thinking i should back down to shortish rest triples for DL and see where we go from there
short rest 290 triples, 300 doubles, 305 singles = 325 1RM. Triples-8, doubles-10, singles-20.
Example: Triples til I get 8 sets, singles plus 10 til I get 20 sets, (new triples weight from new est 1RM and add 10) til I get 8 sets. Like you were doing a few months ago with squats.
Then shrugs, RDL’s, leg curls, and neck.
sometimes, you just have shitty days
amen
I’m glad the shrugs worked out for you
^ well, I better come back pulling 345 or something then…
Forgot, i also did some straight bar curls after the pulldowns.
Today’s plan (wednesday) 140 - 5x10 (bleh) close grip - ramp (5’s or so) to a heavy double or triple, dips (plus 45), cordova
EDIT: I feel like crap, maybe dehydration from this poison ivy. I think I better just sleep instead.
No training, getting poison ivy infused pus all over the gym doesn’t seem like a good move.
Fuck this.