I can’t stand seeing someone all alone. Hi there.
And good lifting.
435 DL. Nice!
DE axle overhead:
22x3 @ 80
14:45 - 5,280lbs - 357.97lbs/min
1min longer then last time and with 14 more reps at a heavier weight for 1,710lbs more lifted. lbs/min went up 38% from the last time. probably the best high volume DE day for overheads yet.
bench, went for a 6rep max:
1x8 @ 45
2x8 @ 95
1x3 @ 135
1x6 @ 175
1x0 @ 180
started off too heavy. should have done 155 or 165. overall i was happy with what i got.
3 second super wide grip pause bench from pins:
1x8, 1x5 @ 135
tried these to see if they are going to be a good pec heavy lift to help my bench. holy shit were those hard. i thought i could do 3 sets of 8. oops.
snatch grip inverted rows:
3x10
squats:
5x3 @ 135
DE box squats, 3in above parallel:
20 sets of 2 @ 135
12:45, 5,400 total lbs, 423.53lbs/min
bench:
3x5 @ 95
DE bench:
10 sets of 3 @ 95
need to go heavier. it was way too lite.
6:30, 2,850 total lbs lifted, 438.46lbs/min
axle overhead press:
2x5 @ 60
1x5 @ 100
1x3 @ 120
1x1 @ 150
wasnt feeling this lift so i cut it short.
power cleans:
3x5 @ 95
deads:
1x5 @ 185
snatch grip deads:
1x5 @ 225
1x5 @ 275
1x5 @ 295
front squats:
3x8 @ 135
Ouch! Snatch grip DL’s are really manly!
overheads:
2x10 @ 60
1x10 @ 80
5x5, 1x10 @ 110
zercher squats:
1x3 @ 170
wow those were harder then i thought they would be. it wasnt the squat part but the standing part. so of course i followed this with…
zercher holds:
1x30 seconds @ 170
1x30 seconds @ 220
suitecase deads:
3x3 @ 100lbs
and after missing many days on a 4 day a week schedule and with having my girlfriend training on my off nights that is putting me in my gym supposedly 7 nights a week. i am going to switch to a 3 day a week and have my GF lift with me on 2 nights. i should be able to be more consistent that way.
[quote]cavalier wrote:
Ouch! Snatch grip DL’s are really manly![/quote]
i pulled from much lower with them. and the start of dead is what kills me. once i am at my knees locking out has been easy. all my fails come from below the knees.
did it without straps too which made me happy as hell.
im hoping it helps my weak points on my deads/squat. which are my upper back and glutes.
power cleans:
2x5 @ 95
2x3 @ 115
2x2 @ 135
2x1 @ 155
snatch grip deads:
1x5 @ 225
1x3 @ 275
1x1 @ 305
my grip failed. i guess i need to get some straps.
front squats:
3x8 @ 135
well i keep missing a workout or 2 a month recently so i decided to drop down to 3 days a week. im keeping a ME lower day, ME upper with plenty of back work, and a DE squat day with some strongman stuff thrown in.
i was hitting the gym 7 days a week, at least planning on it between my 4 days a week and my girlfriends 3 days a week. she is going to lift with me a few days a week so im hoping to knock this down to a total of 4 days a week in the gym. a 4th day for me will be some hi rep stuff, more ab stuff, glute activation work and mobility work. that should leave me with much more time on my hands for other hobbies… like having sex with my GF. 
tonights workout:
warmups:
i started to do some rolling with a tennis and lacrosse ball on the lower traps. i was told it might hurt a bit. fuck that shit! it hurt a lot! also did some clubbell swings.
glute activation work:
yeppers, trying to give myself an ass chiseled from the gods themselves.
DE pushups superset with inverted rows:
10x2, 8:30 time
floor press:
1x5 @ 135
1x3 @ 155
1x3 @ 175
first time doing these. guessed at the weight and pretty much hit it on the head for what i wanted to do. and wow! did i feel it in the chest. i think i found a new fav exercise.
assisted pullups:
2x5 with light band
1x10 with light and monster mini bands
superset, incline DB flies & bent rows:
3x8 @ 30 & 155 (1st set) and 135 (2,3rd set)
started a bit too heavy with those rows. and i think i found something i need to do more. both of those exercises. especially the rows. i am really thinking that my upper back is what is holding me back in the squats and bench.
superset, tricep rollouts & DB curls:
2x8 @ 30 for tris, 1x8 @ 30 curls
my right forearm has been hurting. right about in the area of the brachioradialis up near the elbow. it was killing me so i stopped. didnt want to push it too hard.
wanted to do some blast strap fallouts and i could not find one of the straps!! aarrgh. guess i will have to buy another one. 
so i did some facepulls:
1x20 @ micro mini band
1x20 @ mini band
and today was my first workout using my new elite fts bands. i got the micro mini, mini, monster mini, and light bands. a pair each of the 42 inchers. got them on sale with 30%. i am looking forward to a lot more band work.
axle push press:
1x20 @ 10
1x15 @ 30
1x10 @ 60
1x3 @ 100
1x2 @ 120
1x5 @ 130
1x3 @ 150
1x3 @ 165
box squats above parallel:
20x2 @ 155
14:45, 6,200 total lbs, 420.39lbs/min
this was 2 minutes longer with 20 more lbs and only 3lbs/min less. i would call that a major improvement.
DB pullovers:
1x50 @ 25
front raises:
1x30, 1x20 @ 5
facepulls:
1x25, 3x5, 1x10 with micro mini band
cleans:
2x5 @ 95
1x5 @ 115
1x2 @ 135
3x1 @ 155
snatch grip deads:
1x5 @ 185
1x5 @ 225
1x5 @ 245
1x11 @ 265
bulgarian split squats:
3x12 @ bodyweight
standing cable crunches:
5x20 @ 60lbs
KB swings:
4x15 @ 53lbs
overall this workout felt light. every part of it. that was a good feeling.
I can’t stand seeing you all alone over here. You’re doing some good lifting.
some glute activation stuff
DE pushups supersetted with inverted rows:
10x3
8:15, did 1 more rep per set in 15 seconds less time.
axle floor press:
2x10 @ 60
2x5 @ 150, went a bit heavy with the the first one so i did 2 sets at the same weight instead of increasing
1x4 @ 160, i hit my elbow hard on the first rep and that side gave out
dips:
1x10, 1x7
1x10, 1x3, assisted
incline DB flies supersetted with bent over rows:
3x8 @ 30lbs
3x8 @ 135
tricep rollouts supersetted with DB curls:
3x8 @ 30
3x12 @ 45 plus 1x6 of regular curls on the last set
easy day today.
push/press:
3x5 @ 95
1x5 @ 115
1x5 @ 135
1x5 @ 145
1x7 @ 155
cambered bar squats:
3x5 @ 145
2x5 @ 195
5x3 @ 235
goerner stroll:
1x16.5ft @ 135 a hand
1x16.5ft @ 185 a hand
some facepulls and called it good.
glute activation stuff
cleans:
2x3 @ 95
squats:
2x5 @ 135
1x3 @ 185
1x5 @ 225
1x5 @ 245, rep PR
started to lose form on rep 4. and dinner started coming up to. ew!
unilateral squats:
1x8 @ BW
1x8 @ BW + 10lbs
1x8 @ BW + 20
next time i will start with the 20
KB swings:
3x8 @ 73lbs
suprisingly not as hard as i thought it would be. probably should have done more reps per set.
pallof press:
3x10 with light band
i thought about doing some loaded carries, but with dinner eaten way to soon to my workout i called it quits. no need to puke up some perfectly good pork ribs. om nom nom.
axle floor press:
2x10 @ 70
1x5 @ 90
1x3 @ 110
1x5 @ 140
1x5 @ 160
1x6 @ 170, rep PR
not bad. ill take it
dips supersetted with pendlay rows:
3x5 @ BW & 155
axle strict press:
2x5, 1x4 @ 110
my fatigue was showing.
zottman curls:
2x10 @ 20lbs DBs
windmill:
1x5 @ 35
my arms could barely hold up the weight. wuss.
side planks:
30 seconds each side
overhead:
2x8 @ 75
1x5 @ 95
1x3 @ 115
1x3 @ 135, push/press
1x2 @ 155, push/press
1x1 @ 175, push/press
cambered bar squats:
2x5 @ 145
10x3 @ 195
did these as explosively as i could felt great. and fast.
yolk walk:
2x50ft @ 250lbs
1x50ft @ 340, that felt darn good
1x50ft @ 450. i had to stop 4 times to finish the 50ft. i was wobbling all over the place. it got hard real quick.
deadlifts:
1x5 @ 225
1x5 @ 315
1x3 @ 345
1x3 @ 375
standing cable crunches:
2x20, 1x15 @ 140
bench:
2x10 @ 45
2x10, 1x5 @ 95
1x5 @ 115
10x3 @ 125
7:30, this sucked ass. my arms were killing me. even my biceps. not sure what the hell was wrong with me.
DB bench:
1x10 @ 40
4x10 @ 50
rolling tricep extensions:
4x8 @ 30
kroc rows:
1x20 @ 60
this actually felt light. i was surprised.
1x20 @ 70
this wasnt that bad either. i probably could have gotten 80.
pallof press
3x10
facepulls
3x20
overall i thought this sucked. the high rep rows were the only thing that i felt good let alone strong at. everything else hurt. i guess i just have to chalk it up as one of those days.
glute activation stuff
front squats:
3x3 @ 110
squats:
2x5 @ 135
2x3 @ 185
1x3 @ 225
1x3 @ 245
1x3 @ 275, new 3 rep PR, yay
and then my lower back tightened up like a vice grip after unracking 285.
unilateral squats:
3x8 each leg with 35lb KB
KB swings:
4x10 @ 73lbs
hanging leg raises:
1x12
1x10
overall felt great. my low back stayed tight the rest of the workout. and those swings seemed to help. at least after the first set.