Hahaha no although that would be fun/ good business for elbow surgeons. It’s a shoulder stability movement. Basically, you hold the dumbbell with a neutral grip while lying down facing the ceiling. You swing your leg that the dumbbell is in as far as you can over to the opposite side and get your hip off the ground while keeping your shoulder in place.
I think weighted push-ups are a substitute for conventional benching or db bench. It’s our heavy horizontal pressing movement essentially. I don’t mind them but I don’t understand why we do push presses but don’t bench. Seems like both are equally risky for most peoples shoulders. I bench on my own though so I don’t really care.
Week 3 day 1
Pull
Bent over rows
125x5
100 4x8
Chin-ups
Me+55lbsx5
BW 1x8,1x7, 2x6
Face pulls
2x12, 1x10
Lat pull downs
3x12
Lying leg raises
3x12
Team lift (Friday) plus squats on my own
Push press
Top set 155x4 (two push presses and 2 push jerks)
Olympic Deadlifts (much lighter than my deadlifts with higher hips)
Top set 295x3
Neutral grip Pull-ups with weighted vest (not sure if weight)
1x9, 1x7, 1x5, bw 1x4
Single RDLs with landmine
70lbs 3x8
Band pull aparts farmers walks and med ball work mixed in
Back Squats
235 1x5
175 4x8
This evening’s workout
Week 3 day 2
Bench press
190lbs 1x5
155lbs 4x8
Overhead press
125x4 (will get 5 with same weight next week)
90lbs 2x8, 1x7
Will do pump work tomorrow sometime later in the day tomorrow afternoon . Fronts and deads tomorrow mornin around 11
Front squats from last week
This mornings lifting
Week 3 day 3 part 1
Front squat
200lbs 1x5
175lbs 4x5
Deadlift
355lbs 1x5
320lbs 4x5
Doing my assistance work for both legs and push in a bit. Cut lift short to get some brunch this morning and cut lift short last night because the gym closed at 830.
Bulgarians split squats
135lbs 4x8
Good mornings
125lbs 4x8
Db bench
50lbs 3x12
Db OHP
30lbs 3x12 finally hit all my reps
Side bends
55lbs 3x10
Week 3 day 4
Upper body
Push press
135
3x5
2x4
Weighted pull-ups
Me +10lbs
5x5
Incline bench
135
3x8, 1x6
Barbell curls
50lbs 4x8
Deload team lifts the past two days. Nothing worth noting. Getting pull tomorrow
Week 4 day 1
Chin-ups
Me +60lbs 1x5
3x8, 1x7 almost got it!
Bent rows- regressed slightly on these because I switched chin-ups to first instead of second
115lbs 1x5
100lbs 2x8, 1x7,1x6
Lat pull downs
3x12
Face pulls
3x12
Hanging leg raises
1x15, 2x12
Squats- these felt very solid
245lbs 1x5
185lbs 4x8
after squats, deload team lift. nothing to note
Week 4 day 2
Switched overhead press and bench
Overhead press
125lbs 1x5
90lbs 4x8 finally hit all my reps. Been using the same weight for 4 weeks. Mainly happy so I can just stick 25’s on each side instead of 2 10’s and a mini 2.5 lol
Bench
195lbs 1x5
160lbs 2x8, 2x6 it seems my overhead pressing affected my high rep work a lot more than my relatively heavy set of 5.
Getting brunch with my parents in a few. Going back a bit later to do my pump work.
On the nutritional side of things, I have finally figured out my macros. Had been experimenting and to be honest have gone way over them more than a few times due to hunger. From my past two experiences with mass phases, I have found the first week or two gets you really hungry.
Anyway my macros are as follows.
Team lift days
Pro: 180
Cho: 400
Fat: 80
My program days
Pro: 180
Cho-450
Fat-80
Leg days I do 500 grams of carbs and pro/ fat stay the same
Pump work
Db press
35lbs db’s
2x12
1x10
Db bench
55lbs
2x12
1x9
Side bends
60lbs
1x10, 2x9
Finished with some band pull aparts
Week 4 day 3
Lower body
Front squats
210lbs 1x5
185 4x5 (video of second set coming)
Deadlifts
365lbs 1x4 probably could have gotten 5 but my grip was slipping and it would have been a bad rep
325 4x5
Bulgarian split squats
145lbs 4x8
Good mornings
135lbs 4x8
Week 4 day 4
Upper body
Push press
135lbs 5x5
Weighted pull-ups
Me +20lbs 5x5
Barbell curls
55lbs 4x8
Incline bench
145 2x8, 2x6
Rocky 4’s
1x10, 2x8
Team lift
New program started today
Hang clean to front squat
95lbs x3
115lbs x3
135lbs x3
Squats
175 1x10
195 1x8
175 1x10
Inverted rows
BW 3x10
Overhead Split squats with dumbbell in opposite arm
25lbs 1x10
30lbs 1x10
25lbs 1x10
That was it for today. We had to cut the lift short because we did a longer warmup than usual and the new excercises needed to be demonstrated.