[quote]Fletch1986 wrote:
Did you say it was your hips bothering you with squat? If so, I’ve developed some work arounds. [/quote]
No its my low back. It usually feels fine when I normally train because I don’t have a car and walk everywhere. I woke up and walked right to the gym and my back was still pretty locked up
intensity week 1 day 2
S:5 M:4/5
Bw 172
TNG bench
295x4
285x2x3
High bar Squat
240x3
255x3
275x2
295x2
315x5 pr
335x3 pr
Comin at you csulli
Inc db
45x20,50
Dips
4x12
Lat pulldowns
4x8
Back extensions
95 light band around my neck
4x12-15
Farmers walks
120’s
4x30 or 40 yards
Stir the pot
Fuark. Benching sucked today. I didn’t get much sleep the past few nights and i woke up and immediately went to the gym. Just wasn’t in the right mental state and I couldn’t get my lats into it. And I was grinding my reps. Like wut. I dont really grind benching. Started blasting djent, and my pwo kicked in so squats went well. Really pushed squats and assistance to make up for chitty benching. Also I need to arch less. And I need heavier weights for farmers. I was basically sprinting.
Went back to the gym today
Was pissed about how bad I am at benching so.
Pause bench
225x5x3
Remembered how to stay tight and leg drive.
Hip mobility, along with some shoulder and elbow stuff.
My si joint has been feeling pretty locked up so I did birddogs for around a 5 count
Then
Incline treadmill walking
30 min
Nothing hard. Basically went on instagram and studied the whole time. The treadmill said my HR was around 100 for most of the walk.
Back feels a lot better and loosened up now. I might keep in this whole cardio thing and do it more often. I’m in the off season anyway so its whatever.
intensity week 1 day 3
High bar squat
275x2
315x2
345x4 PR
Add wraps
365x4
Pause Bench
275x3
285x3
300x3 misgrooved 3rd rep lolwhut
285x3
Feet up bench
245x3
270x3 PR
255x2x3
Incline db
50’sx50,30,30
Well. Got my balls back. Squatting went really well. Pauses on my top set of bench sucked after my first rep. I’m gonna swap out floor press with long pause benching. Feet up work went pretty well. I did the reps tng but whatever this is still sick. My arms and upper body are so pumped from db benching. Gonna maybe move back into a volume block. It depends how I feel after tomorrow. I already hit a bunch of pr’s, and I’m not really trying to peak my lifts for a competition. I kind of just want to keep building my base. Training maxes for the next block are gonna be 355/325/500 depending on how pulling goes tomorrow. It later tonight. Whenever I do it Haha.
round 2
Sumo pulls with the crew
135xa bunch
225x3
315x2
365x1
405x1
425x3
475x5 PHUCKING YES FUARK PR FUARK
405x2x3
Back extensions
Rows
Curls
So my friend and I decided to do an amrap at 475. We both pulled 520 at our last meet so it was some solid competition. Good time. I won. And almost blacked out locking out the last rep.
Cambered bar squat
285x3
305x3
285x4x3
3 count pause bench
275x2
255x4x2
275x2
Log press
4x8
Ring dips
3x8
Tri pushdown
2x20
Reverse hypers
Solid dat. Vid up later. Squatting is hard. Comp benches are goat.
bench vid from today. friend’s bench is the last one
volume block w1d1
comp bench
275x3
285x3
265x5x3
ssb
275x5x4
long pause bench
275x2
225x2
bent over axle rows
idk how muchx4x8-12
incline db
50x3x25
tri pushdowns
2x25
hammer curl
3x10
felt like crap. mentally wasn’t there at all. My upper back is torched. My bench feels off on the forza. oh well. at least I love the grind. Looking back at it I got some solid volume in.
volume w1d2
ho.lee.phuck.
sumo pulls off 3 mats
495x5 with like at least 3 in the tank. freaking easy.
405x3 was gassed
feet up bench
235x4x4
front squats
275x3
255x3 was done
axle deadlifts
165x5
215x5
255x3
reverse hypers
getting unlimited wings last night was a bad choice. had to go to the bathroom in between my warm ups to puke. after that i felt great though
took some of my partners pre w/o that has 1,3 in it, and I just crashed at the end of the workout. awesome day though. I love deadlift bars. probably good for a mid to high 5’s pull right now, just need to get my grip strength up.
[quote]budreiser wrote:
took some of my partners pre w/o that has 1,3 in it,[/quote]
I took some of this (50 mg) in pill form the other day before I trained and I now believe in the term “stim dick”. Those block pulls locked easy a’f on the youtubz
[quote]chobbs wrote:
[quote]budreiser wrote:
took some of my partners pre w/o that has 1,3 in it,[/quote]
I took some of this (50 mg) in pill form the other day before I trained and I now believe in the term “stim dick”. Those block pulls locked easy a’f on the youtubz[/quote]
I’m not banging when im training so its worth it Haha. Thanks man. I started doing them and felt like I could go forever
[quote]budreiser wrote:
volume w1d2
ho.lee.phuck.
sumo pulls off 3 mats
495x5 with like at least 3 in the tank. freaking easy.
[/quote]
god dammit dude you’re not making this easy
[quote]csulli wrote:
[quote]budreiser wrote:
volume w1d2
ho.lee.phuck.
sumo pulls off 3 mats
495x5 with like at least 3 in the tank. freaking easy.
[/quote]
god dammit dude you’re not making this easy[/quote]
i think i just get a lot out of deadlift bars. I can get into a way better starting position with them.
volume block w1d3
Comp bench
275x4x3
Front squat
225x3
275x3
225x2x3
Feet up bench
225x4
235x4
245x2x4
No time for assistance. Should have used the ssb. My collar bone and hands were killing me. Benches were kinda crappy. Gonna drop weights down next week.
volume day I guess
Sumo deads
455x3
485x3
Bench
255x4x3
hb squat
275x3x3
Db rows
100x20
Db bench
50x40
Felt kinda crappy today. Really hungover. Back was chitty from the bed I crashed on. My right shoulder feels a little wonky, it doesn’t hurt but it just doesn’t feel right when I’m benching.
[quote]budreiser wrote:
Db bench
50x40
[/quote]
Lol
pause close grip
225x2x3
245x2x3
255x2x2
275x2x2
295x1
275x2x2
255x2x2
245x2x3
225x2x3
high bar squats
315x2
345x2
365x2 ez
315x3
tri pushdowns
100x5x15
face pulls
100x4x15
ng db press
70’sx8,8,8 rest pause. like 10-20 seconds rest.
klokov
barx3x8
hammer curls
20’sx2x15
overall good day. shoulder felt a little wonky but the closer grip and warming up more made it feel a lot better. On the way back down the bench pyramid i just started doing longer and longer pauses. everything moved reallly well. but my close grip is usually faster than my normal grip on anything less than maximal work. Squats were solid. i just need to get more confident underneath the bar. assistance work was good. klokovs usually make my shoulders feel less junky so i’m gonna be keeping them in. overall good day.
[quote]csulli wrote:
[quote]budreiser wrote:
Db bench
50x40
[/quote]
Lol[/quote]
all da pump
sumo deads
515x1
405x3x4
front squats
225x3x4
back ext
2x25
wanted a triple at 515 but i pulled something in my glute locking out the first rep. It wasn’t too bad on the back off stuff but I couldnt pull myself into the position i wanted to.