Awesome! Put up that bench vid though! I think in your last post you accidentally had the squat on there twice (worth the second watch though lol; it was a great squat).
Thanks guys! Not quite what I wanted, but it’s something that I can build on.
Got it fixed, Sulli.
ssb Squats
beltless
+60lb chain
315 x 6 x 4
ssb split squats / lat pulldowns
3 sets of 8 / 20
leg extensions / abs
3 sets of 35 / 15
Did some mobility work and rode the bike for a bit. Feeling pretty good.
bamboo bar bench
95 x 8 x 5
bench
285 x 6 x 5
incline db press / Meadow’s row
4 sets of 10 / 12
pec deck / abs
3 sets of 15 / 15
clean & press (with swiss bar)
30 seconds of work / 30 sec of rest
135 x 8, 8, 6, 6
I’m gonna continue to use the bamboo bar as I warm up on my bench days. I feel much tighter in my setup after fighting with that thing.
I tried my hand at conditioning, a la Alpha, and man, am I out of shape. One more round and I probably would have lost my lunch. The plan is to do some conditioning work 2-3 times each week. I can definitely use some improvement here.
it is rough but it will help in all areas of ur game
No doubt, Alpha. I’m looking forward to some tire flipping this weekend.
deadlifts
3" deficit
beltless
455 x 5 x 2
435 x 5
front squats / abs
5 sets of 6 / 15
SLDL / seated row
3 sets of 12 / 15
farmer’s carry
125’s x 100ft x 3
bamboo bar bench
105 x 8 x 5
close grip bench
+45lb chain
225 x 8
245 x 8
225 x 8 x 2
skullcrushers
with bamboo bar
85 x 15 x 4
bar curl
85 x 10 x 4
db hammer curls
fat grip
40 x 8 x 3
Adding in a 5th day to my week to get in some extra arm work.
I’m also giving Block Periodization a shot. I’m still combing through books, articles, and training logs, trying to find my way. I’ve got Issurin’s book on the way. I don’t know if there will be a dramatic change in the way I have my sessions worked out, but the intent of each work out should be more pronounced, at the very least. There will probably be many small tweaks along the way.
Well done in your meet, sir! Great lifting there.
Much appreciated, kgildner. Thanks for dropping in.
lockout squats
beltless
455 x 5
485 x 5
460 x 5 x 2
landmine press / Pendlay row
4 sets of 12 / 8
upright row / abs
3 sets of 20 / 20
tabata protocol
20 sec work, 10 sec rest
tire flips 3, 4, 3, 3
box jumps 10, 10, 10, 10
ssb Squats
beltless
+60lb chain
335 x 5 x 5
ssb step ups / leg extensions
4 sets of 8 / 20
wt’d pullups / bo db fly
4 sets of 8 / 15
planks
60 sec x 4
And 4 games of racquetball to finish it off
bamboo bench
115 x 8 x 4
bench
+45lb chain
275 x 3 x 8
incline db press / db row
4 sets of 10 / 12
pec deck / abs
3 sets of 20 / 20
rower
30 sec sprint / 30 sec rest
6 intervals
deadlifts
3" deficit
beltless
455 x 5 x 4
front squats
beltless
245 x 8 x 2
265 x 8 x 2
leg curls / pullthroughs / seated row
3 sets of 12 / 20 / 20
farmer’s carry
125s x 100 ft x 3
suitcase carry
125 x 125 ft x 2, each hand
(used straps, no rest)
bamboo bench
125 x 8 x 4
floor press
275 x 8 x 4
ez curl
115 x 10 x 4
wt’d dips
+90 x 15 x 4
reverse grip curl / rope pressdowns
5 sets of 15 / 15
ssb squats (cat)
beltless
315 x 5 x 8 (17 min)
btn push press / abs
6 sets of 3 / 12
SGHP / shrugs / lateral raises
4 sets of 5 / 20 / 15
ssb squats
beltless
+60lb chain
365 x 3 x 6
ssb split squats / leg extensions
4 sets of 8 / 15
lat pulldowns / facepulls / abs
4 sets of 20 / 20 / 15
My hip flexor has been acting up on me, so I have skipped out on my conditioning work the last 2 sessions. Hopefully, I can get back to it this week.
bamboo bench
5 sets of 8
swiss bar bench
290 x 6 x 4
275 x 6 x 2
incline db press / Meadow’s row
4 sets of 12 / 12
db flies / abs
3 sets of 15 / 15
how are you feeling about the bamboo bar? how much weight are you using? and how are you loading it? looks really interesting
New toys always get used a lot when we first get them, but I think the bamboo bar will be a mainstay in my programming. I feel like I can get so much tighter after warming up with it. I’ve also been using it with my clients who have shoulder issues and we have been seeing improvement.
Today, I used 95 for a set, then 125 for 4 sets of 8. I’ve been adding about 10lbs each workout, as long as I can still control the weight. I’ve also used it for skullcrushers and that was an adventure simply trying to not let the bar crash into my forehead. Quite the eccentric load.
Video is from a few sessions back. It’s 105, I believe. The longer you pause between reps, the more the bells dance.
deadlifts
3" deficit
beltless
465 x 4 x 2
465 x (4+1) x 2
front squats / abs
beltless
5 sets of 5 / 15
sldl / seated row
3 sets of 15 / 15
farmer’s carry
125s x 120ft x 3
rolling thunder
50 x 35sec x 3
Wanted sets of 5 on the pulls. Could have ground out a 5th rep each set, but with me trying to build volume I wanted some quality reps. Set 3 and 4 I got my four reps and got another single with a rest-pause. Front squats are coming along. Can’t wait to put the belt back on.
bamboo bench
125 x 8 x 2
135 x 8 x 2
close grip bench
+45lb chain
235 x 8
245 x 8 x 4
bar curl
5 sets of 10
bamboo skullcrushers / fat grip hammer curls
5 sets of 12 / 8
squat lockouts
beltless
475 x 5
490 x 5 x 3
landmine press / Pendlay row
4 sets of 12 / 8
upright row / abs
3 sets of 20 / 20
tire flips
10 flips x 3
(62 sec, 50 sec, 49 sec)