[quote]brotardscience wrote:
nice high pulls!!
bros have not caught on to the fatgripz here
wrist wraps how ever are on 24/7 [/quote]
Just wait, they will soon use them to drink beer to avoid tendonitis at all times.
Bench Press (Paused)
135 Lb x 10 reps
185 Lb x 10 reps
205 Lb x 5 reps
225 Lb x 5 reps
225 Lb x 5 reps
225 Lb x 5 reps
225 Lb x 5 reps
225 Lb x 5 reps @ 8
Notes: These felt really good, slowly but surely I feel my bench coming back a bit, the 300 helped my confidence. I think getting back to 315-325 by the end of the year isnt out of the question. Just cant jump the gun.
Face Pull
200 Lb x 20 reps
200 Lb x 20 reps
200 Lb x 20 reps
225 Lb x 15 reps
Notes: SS with Bench
Floor Press
50 Lb x 20 reps
80 Lb x 10 reps
80 Lb x 10 reps
90 Lb x 10 reps
100 Lb x 5 reps @ 9
Notes: DB floor Press
Pendlay Row
135 Lb x 10 reps
185 Lb x 10 reps
225 Lb x 10 reps
245 Lb x 10 reps
265 Lb x 10 reps @ 9
225 Lb x 10 reps @ 7
Farmerās Walk
135 Lb x 70 reps
225 Lb x 60 reps
315 Lb x 30 reps
315 Lb x 30 reps
315 Lb x 30 reps
Notes: between every 30 yds of famers walks (with 315) a set of chins, 5,5,3
I use bands for bench and sometimes deads. I like the feel and extra tension. They really helped with my bench. My left side has always lagged behind my right for some reason. I think the bands have helped correct this.
[quote]Crippler56 wrote:
I use bands for bench and sometimes deads. I like the feel and extra tension. They really helped with my bench. My left side has always lagged behind my right for some reason. I think the bands have helped correct this. [/quote]
I love bands for pulls alot, the tension as you said really transfers over when I pull w/o them I tell myself when I do not pull with bands that they are still on so I use as much force as possible.
Hang Clean
225 Lb x 1 reps @ 8
225 Lb x 1 reps @ 8
225 Lb x 1 reps @ 8
āKlokov Pressā Snatch Grip Behind the Neck Press
45 Lb x 30 reps
65 Lb x 20 reps
95 Lb x 10 reps
135 Lb x 5 reps @ 8
Neutral-Grip Chin-Up
0 Lb x 10 reps
0 Lb x 10 reps
0 Lb x 10 reps
0 Lb x 10 reps
0 Lb x 10 reps
0 Lb x 10 reps
Notes: SS with Klokovs and cleans
Kayak Row
70 Lb x 8 reps
70 Lb x 7 reps
70 Lb x 7 reps
70 Lb x 5 reps
Notes: I really like this movement for the lats, its a real feel movement so the weight has to be light, once I got the feel where I should it became a big struggle.
Bodyweight
239 Lb
Tricep and Bicep fuckery
Well on Tuesday I did deficit deads and yanked them too much even though I prefer yanking lol. My shoulder and neck were acting bitchy today . I had planned 225x10x1 on hang cleans but the end of the movement just was aggravating my shoulder too much. Did more bb movements today
Looking good Matt. Glad to read your bench is getting back up there. I like how throw in exercises Iāve never heard of and have to look up. Hope the neck and shoulder calm down.
[quote]NHLFTR wrote:
Looking good Matt. Glad to read your bench is getting back up there. I like how throw in exercises Iāve never heard of and have to look up. Hope the neck and shoulder calm down.[/quote]
Thanks bro! I am the hippster douche of tnation always doing stuff that people have to look up lol
Ok I will be embarking on a 6-8 week program that is not PL centric, the idea is to shed some fat while still lifting relatively heavy weights in a rest pause style, I will be training every other day using a rotation of workouts A,B and C with an added Olyish and Farmer walk day cuz I cant quit them. I hope to be in the 220 range when its all over, then embark on a PL peaking program on my way to my comeback meet lol.
I was doing good for a while and dropped to about 231 at my lowest. back up to 242ā¦I dont want to be over 250 again.
soooo today went like soā¦
Back Squat Rest Pause (15-30 sec between sets) - 315x7,4,2,2,2,2,1
I squatted on sunday and plus some hammy and quad work (didnt post), I was pretty sore from thatā¦this was difficult for me.
Incline Bench Rest Pause (15-30 sec between sets) - 185x10,9,5,5,5
Went to light on these so I went over the amount of reps, first time trying to gauge a 10 rep max so there is going to be some weight judgement errors.
Chins (neutral grip) Rest Pause (15-30 sec between sets) - 25x9,5,4,4
Again went a little over because of the 10 rep max scheme.
Dips Rest Pause (15-30 sec between sets) - BWx5,9,4,4
First time doing dips in years because it wreaked havoc on my shoulder, didnt feel great, but not horrible either will tread lightly
HS Shoulder Press Rest Pause (15-30 sec between sets) - 225x9,5,3,3
Did more than this but it seemed that this was the point where I should have it.
First day down, it felt good, squats were very tough as I usual rest a lot longer and I was sweating like a cat in a chinese restaurant
I like your new program and think it will really benefit you over the long haul.
Hey, that cat comment was racist, only yellow people can say those things!
(not serious -exactly the kind of comment I make irl and I plan to use it LOL! Or Iāll innovate and sub in dog in a Korean bbq spot giggleā¦)
Good luck Matty. What kind of diet are you doing? As a fat kid, thatās my biggest problem.
[quote]Crippler56 wrote:
Good luck Matty. What kind of diet are you doing? As a fat kid, thatās my biggest problem. [/quote]
Predator diet, all uncooked meat
All of the rest pause work should help you with the weight loss goal. You are a volume whore and will likely handle it fine, I would be lying on the floor needing an oxygen mask half way through it. I did some rest pause work when Lilly was doing my programming and didnāt handle it well because I suck.
[quote]Crippler56 wrote:
Good luck Matty. What kind of diet are you doing? As a fat kid, thatās my biggest problem. [/quote]
Thanks brother, Im a fat kid too, all my favorite things to eat are fried and fried. Its generally a low carb, nutrient timing type diet that I am following. So far so good, what I am having trouble with is getting the right amount of protein in on a daily basis the first few days I only got in 160-180 grams, yesterday 240 which was tough.
[quote]Derek542 wrote:
[quote]Crippler56 wrote:
Good luck Matty. What kind of diet are you doing? As a fat kid, thatās my biggest problem. [/quote]
Predator diet, all uncooked meat [/quote]
Steak Tar Tar
[quote]DBasler wrote:
All of the rest pause work should help you with the weight loss goal. You are a volume whore and will likely handle it fine, I would be lying on the floor needing an oxygen mask half way through it. I did some rest pause work when Lilly was doing my programming and didnāt handle it well because I suck.[/quote]
I was there yesterday bro, rest pause deads were ridiculously hard and it was humbling to say the least
DL - 405 x 5,3,3,2,2,2,2,1
I picked a weight I have done for 10 reps before . Granted it was a while ago man this was tough . Built in excuse (lol) no sleep 2 sessions of squatting lol.
Average rest between sets - 26 sec
Bench Press - 225 x 9,4,3,2,2
Average rest between sets - 20 sec
Pendlay Row - 225 x 9,5,4,2
Average rest between sets - 16 sec
Seated db laterals - 40 x 9,5,5,2
Average rest between sets - 11 sec
Hammer curl - 50 x 9,5,4,2
Average rest between sets - 11 sec
Dig the new program man, I am interested to see how your body responds.
[quote]punnyguy wrote:
I like your new program and think it will really benefit you over the long haul.
Hey, that cat comment was racist, only yellow people can say those things!
(not serious -exactly the kind of comment I make irl and I plan to use it LOL! Or Iāll innovate and sub in dog in a Korean bbq spot giggleā¦)[/quote]
LOL, dude whatever their cooking in the chinese restaurants is tasty!
[quote]Alpha wrote:
Dig the new program man, I am interested to see how your body responds. [/quote]
Thanks bro, I have to get out of my comfort zone, while the exercises themselves are pretty basic the short rest periods are really out of what I am used to. Coupled with an actual nutrition plan I think I may end out coming on top.
Following your new rest/pause program with intrigue to watch you get the results you desire and come out leaner and strong as bear.