[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
Dont become a cripple.[/quote]
Why not?[/quote]
Because cripples aint no thugs.[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
Wut…[/quote]
[/quote]
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
Dont become a cripple.[/quote]
Why not?[/quote]
Because cripples aint no thugs.[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
Wut…[/quote]
[/quote]
[/quote]
Coming for that butt.
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
Dont become a cripple.[/quote]
Why not?[/quote]
Because cripples aint no thugs.[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
Wut…[/quote]
[/quote]
[/quote]
Coming for that butt.[/quote]
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
Dont become a cripple.[/quote]
Why not?[/quote]
Because cripples aint no thugs.[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
[/quote]
Wut…[/quote]
[/quote]
[/quote]
Coming for that butt.[/quote]
[/quote]
July 16, 2014
Bench
45 x some
135x6
185x4
210x4
(235x2)x4 (did 1st two w/ close grip)
(255x3)x5
Incline Bench
115x8
155x8
185x6,6,6,6,5
Felt like crap. Did not want to be in the gym tonight; still resting lower body for Saturday. Benched and left.
[quote]Ass Banana wrote:
Wut.[/quote]
[quote]xjusticex2013x wrote:
[quote]Ass Banana wrote:
Wut.[/quote]
[/quote]
July 19, 2014 - Base Smolov Test
Hit a PR w/ 445. It was hard, and I aggravated my back. Not as bad as the initial tweak though. Nevertheless, I’m done with Smolov.
July 20, 2014
Squat
45 x some
135x4
185x3
(225x4)x4
Very slow eccentric and a pause. Hurt like hell while unracking it. Felt better when stabilized.
Sumo DL
135x5
225x3
(315x2)x5
Also hurt. Squeeze it off the ground more. Went up.
- about two hours of Krav Maga -
OHP
45 x some
95x6
115x4
135x3
150x2
165x2
180x1
190x1
(155x4)x2
Dip
BWx12
BW 45x6
(BW 90x6)x2
BW 45x10
July 21, 2014
Uber Slow Eccentric Pause Squat
45 x some
135x5
185x3
225x3
250x3
(275x3)x5
(325x2)x3
Conventional DL
135x5
225x3
315x2
365x1
(395x2)x4
425x3
Decline Bench
135x10
185x4
205x3
235x1
260x5
(230x10)x2
Face Pull --SS— DB Curl - four rounds
Was super careful on squatting and deadlifting…managed not to an explode my back.
July 23, 2014
Uber Slow Eccentric Pause Squat
45 x some
135x5
185x5
225x3
275x2
315x1
340x3
(310x2)x3
Used a strict 2 second pause this time.
Cripple Press
135x6
185x4
205x3
235x3
(220x4)x3
July 23, 2014
Pause Squat
45 x some
135x5
185x4
225x3
275x1
(320x3)x5
Taking these with a one one thousand, two two thousand pause. Still slow eccentric, too. Very deliberate. Felt solid and awesome. Much tightness. Very breathe. Back wasn’t giving a whole lot of issues.
Bench
45 x some
135x6
185x4
205x3
225x2
240x1
(250x5)x3
Might be a PR…too lazy to figure it out.
Sumo DL
135x5
225x5
315x3
405x1
(440x4)x6
Didn’t cripple me either. Felt weak but that’s obviously fine.
Neutral-grip pullup - (BW 25c x 10)x2
Some makeshift BW reverse hypers
July 27, 2014
Pause Squat
45 x some
135x5
225x3
275x2
(310x4)x5
OHP
45 x some
95x6
115x4
135x3
155x1
165x3,3,3,2,1
Ow…
July 28, 2014
Front Squat
45 x some
(135x3)x2
185x2
205x2
225x2
(250x2)x5
First time front squatting in months. Doesn’t bug my back that much.
Bench
135x6
185x4
210x2
(235x4)x8 (staggered w/ 15 face pulls)
Blew through these.
Conv DL
135x5
225x3
315x2
365x1
405x5
Sumo DL
(405x2)x3
450x1
475x3
Managed to keep these strict and pretty sound on my back. Cool.
July 30, 2014
Pause Squat
45 x some
135x4
225x3
275x1
(315x2)x2 (belt on)
(350x2)x5
370x1*
405x1*
*Eschew pause. First real go with a legit belt. Moved pretty decently, considering. 405 had no grind and was not difficult at all. Didn’t have any pain afterwards, either.
Decline Bench
135x10
185x6
225x3
255x2
275x1
300 x miss (LOL)
245x8
Three rounds of:
3x8 BB Curl
Lateral Raise x lots
3x15 GHR
August 1, 2014
Squat
45 x some
135x5
225x3
275x2
—belt on—
(320x3)x5
(365x3)x3
Sumo DL
225x3
315x2
—belt on—
405x1
(455x2)x2
500x2
tfw today’s belted work was leagues below my typical beltless work
So insanely dead tired today…guess lack of sleep caught up to me. Belt helped my back out again though, so that’s cool.
August 3, 2014
High Bar Squat
45 x some
135x5
225x4
275x2
–belt on—
(315x3)x2
(330x3)x2
340x5
First time in ages…
Conventional DL
135x5
225x3
315x2
—belt on—
365x1
(420x4)x3
Seated DN Press
40’s x 10
(60’s x 8)x4 (staggered w/ face pulls)
August 5, 2014
Squat
45 x some
135x5
225x5
275x3
—belt on—
315x6
345x4
(370x3)x2
390x3
—belt off—
(340x3)x3
Bench
135x6
185x4
225x3
245x1
(260x3)x4
(210x6)x3 (close grip)
Barbell Row
135x8
185x5
205x5
225x5
(155x10)x3
Overhead DB Extension
50x12
(75x12)x3
90 Degree Hyper - (BW 50x20)x4
Ugh…
August 6, 2014
High Bar Squat
45 x some
135x5
225x5
275x3
—belt on—
(320x2)x2
335x2
350x2
330x2
(315x2)x2
—belt off—
(305x2)x3
Decline Bench
135x10
185x5
225x3
240x1
255x6
255x5 (missed 6th rep)
August 7, 2014
Sumo DL
135x5
225x5
315x3
(405x2)x2
(455x2)x2
Couldn’t do anymore. Srs. Screw this, I’m deloading for a few weeks.
