well i got sick as hell for several days and when i get better my girlfriend was like, ROADTRIP! so i havent lifted in a week. didnt do too much volume as i felt rather drained volume wise, but felt really strong on the squats which kind of made my day.
squats:
1x5 @ 45
1x5 @ 135
1x3 @ 185
1x2 @ 225
1x1 @ 275
1x1 @ 295
4x1 @ 315
i have only done 3 plates (or more) 3 other times in my life. so that was awesome to do 4 singles and it felt not bad at all. like i left plenty of gas in the tank. my last rep according to my lifting partners was at least 2 inches below parallel and easily my fastest above 225 and my form was good. my feet went a bit wider then earlier sets and i think that helped a lot.
romainian deadlifts:
1x5 @ 210
3x5 @ 270
havent done these in forever. just thought i would do a hip hinge with an emphasis on hammies. they should feel it tomorrow.
standing cable crunches:
3x15
a headache started kicking in during the deads so i wrapped it up and felt good about it.
sundays training:
bench:
1x5 @ 135
1x3 @ 155
1x1 @ 185
3x1 @ 195
1x1 @ 185
truck pull:
yes we pulled a truck with a harness. we used my jimmy and pulled it twice for about 80ft.
yoke:
1x50ft @ 250
1x50ft, 1x40ft @ 450lbs
stone load to platform:
1x1 @ 180
1x1 @ 210
1x1 @ 230
i really suck at these. and i dont have much of a desire to it more often either.
todays workout:
squats with buffalo bar:
3x3 @ 135
1x3 @ 185
1x3 @ 250
1x3 @ 265
1x3 @ 280
3x1 @ 300
romainian deads:
1x5 @ 225
2x5 @ 255
facepulls:
4x20
planks:
3x30 seconds
axle floor press:
2x5 @ 70
1x3 @ 80
1x3 @ 90
1x3 @ 100
1x3 @ 115
1x3 @ 145
1x3 @ 155
1x3 @ 165
2x1 @ 180
bent rows:
1x3 @ 165
1x3 @ 175
1x7 @ 185
slosh pipe yoke walks:
i used my 4 incher for 2 sets of 50 foot each. i put waaaay too much water in it and it was damn near impossible.
rolling tricep extensions supersetted with standing DB curls:
5x5 @ 30lbs DBs
facepulls and some banded shoulder prehab stuff. my rear delts are wicked tired and feeling it already.
Great meet and definitely raw! I like the way you use lifts and pulls like the truck pull in your lifting.
box squats:
10x2 @ 170 with doubled micro minis
5x2 @ 170
14:45, total weight, 5,100, 345lbs/min
well that sucked ass. using bands wears you out.
KB swings:
10x10 @ 63lbs
all done in less then 10 minutes. yay. first time i made all 10 sets of 10 with that weight. it didnt get hard till the 6th. i did start to fall apart at 9.
started off with something new this week, i am trying to increase my frequency without adding more days. each day will be a full body workout. and each day will have a separate goal for upper and lower body movements. for example, tonights dynamic effort upper body started off with some mobility work, active recovery, and reactive drills for lower body.
hip mobility drills
superset some deep wide stance low bar squats with some reactive drills:
1x5 @ 95 squats & 1x5 kneeling jump squats
1x5 @ 95 squats & 1x5 seated box jumps
1x5 @ 95 squats & 1x5 kneeling jump squats
i still need to figure out some good reactive drills so i tried 2 different ones tonight. if i were to go with the one i suck at the most the kneeling squat jumps definitely win out.
stretching of the hammies and groin.
bench:
10x3 @ 85 with doubled micro minis (estimated 25% of my 1RM for bands)
time = 7:15; 2,550 total lbs; 351lbs/min
wow, those bands were brutal. not only did it make it all kinds of wobbly i definitely stated noticing a slow down in speed after 5 reps. by 9 i was waaay slower and that is why is stopped at 10 instead of going for 15 or more.
axle push/press:
1x3 @ 115
1x3 @ 135
1x5 @ 155
aaaaand i was spent. i tried more at 10 more pounds at it didnt move much of my chest.
JM press:
5x10 @ 45
never did these before so i started off light. i kept the rest down to about 30 seconds and by the 3rd set i was feeling a wicked burn. by the last set i was actually starting to lose it. i kind of like that feeling. now i just need to figure out what i can do with this lift.
45 degree bent lateral raises:
3x10 @ 10lbs DBs
just trying to get in some volume here. kind of fast, and only 30 seconds rest.
band pull a parts:
5x10
cambered bar squats:
1x5 @ 75
1x5 @ 125
1x5 @ 165
1x5 @ 215
1x5 @ 255
1x5 @ 275
1x3 @ 285
this was a new lift for me. i got to say it was not as bad as i was told it would be on my trunk. and i stayed way more upright then normal. probable cause the bar was so much higher then normal. i got a great strain on that last set. i got the first 2 and they felt alright then i went down on the last rep. i cut it a bit above parallel while all the others were well below and the shit hit the fan. my knees caved, my back arched, i was told my neck, ears, and face turned all kinds of shades of red and purple. i got it up and next thing i know my spotter was telling me i was racked and i could put the weight down. i dont remember stepping forward. wow! and man did i feel that lift in my quads. overall, i liked it. felt good.
cambered bar goodmornings:
5x5 @ 165
planks:
2x 30 seconds
facepulls:
2x20
reactive lower body:
2x5 seated box jumps
2x5 kneeling box jumps
sumo deadlift:
1x5 @ 135
1x3 @ 225
1x3 @ 275
1x1 @ 325
1x1 @ 375
1x0 @ 395
didnt even budge off the floor. wow. first time doing sumos and they are an awkward lift.
incline bench:
1x10 @ 45
1x5 @ 95
overhead triceps extensions with bands:
1x35
right into incline press:
1x4 @ 135
tried for 5. got halfway up, held for bit, then it started back down. then did more sets of incline.
1x5, 1x6 @ 135
JM press:
4x10 @ 45
this shit fries the hell out of my triceps
DB overhead press super setted with DB curls:
3x10 @ 25
pallof press:
4x5
from last night:
close grip bench done for some active recovery:
1x10 @ 45
4x5 @ 95
squats:
1x20 @ 45
3x5 @ 95
1x5 @ 135
box squats:
15x2 @ 140 with light bands
12:30, 4,200lbs, 336lbs/min
1 arm rows:
1x15 @ 100lbs DBs
KB swings:
10x10 @ 73
bench:
3x10 @ 85 as warm up
10x3 @ 85 with doubled mini bands
8:30, 2,550lbs, 300lbs/min
overhead press:
1x5 @ 75, strict
1x5 @ 95, strict
1x3 @ 115, strict
1x5 @ 135, push/press
1x3 @ 155, push/press
2x0 @ 175
superset, pushups with inverted rows:
3x5
and then the alarm went off to remind me i needed to get my daughter back to her mother.
squats:
1x5 @ 135
1x3 @ 185
1x3 @ 225
1x5 @ 275
1x1 @ 295
1x1 @ 315
deadlifts:
1x1 @ 335
1x1 @ 385
3x1 @ 425
superset - DB stiff legged deadlifts, band pull a parts, facepulls:
3x20 @ 20lbs DBs
3x10
3x10
planks:
2x30 seconds