Great progress on your bench and teaching your 6 year old to run the mono is awesome!
those are some big reverse band benches
nice work
I think the kickbacks are the key to the gains here.
Sunday
Epic failure at doing what should have been a routine plumbing refresh. Deads moved to Monday.
Monday
roll, stretch
front squats paused to low box 135 x 10, 225/275/315/365 x 3, 415 x 0 hit the uprights walking it out and dumped it, 415 x 3, 10 lb pr
stiff legs from the pins, mid shin (3 pin) 315 x 8, 405/495/585/675/745 x 3. realized when I got home was supposed to be 765. next time
calves 5 x 15
cable abs 5 x 15
Do you have an 800 lbs dead in the future?
[quote]gorillavanilla wrote:
Do you have an 800 lbs dead in the future?[/quote]
hope to
today
juggling work interviews, kids, etc ran short on time. all of the actual work below was completed in about 45 minutes, felt puked but pumpy
DE bench 205 + dbld minis 8 x 3
hammer inclines 5 x 12-15
dips 5 x 20
face pulls/rope pressdowns/rope ext 5 x 10-15 each
nose breakers 3 x 20
laterals 3 x some
I will feel very big for about 48 hours from this session, lol
last couple
Wednesday
30 min elliptical, foam roll
Thursday
nice big effen snow storm so ended up training at local commercial gym
no mono, crappy bars, decided to take the day off squatting
leg press up to 24 plates x 10, 18 plates x 30
leg ext 5 x 10-15
leg curl 5 x 10-15
calves, hanging abs, ghr 3 sets each
How much snow did you get?
[quote]gorillavanilla wrote:
How much snow did you get?[/quote]
10 inches
yesterday
bent row 135 x 15, 225/275/315 x 8, 345 x 7
underhand pulldowns 7 sets up to 300lb stack x 8, PR
db rows 3 x 10
db shrugs 2 x 20
db curls 3 x 8 w/60s
cable curls 5 x 10-15
db preachers 3 x 12 w/55s
neck some x some
wrist curls some x some
treadmill steep incline 25 min
today: plumbing, fml
yesterday’s plumbing moved benching to today
commercial gym
db bench up to 125s x 10, post injury pr
dead stop bench from pins, about 1 board height 225/315/365/365 x 3
close grips 225, 275 x 10, wanted to go to 315 but didn’t with no one to hand off
rope downs/extension 4 x 12-15 each
pulling
commercial gym, shitty old oly bar with no grip
155/245/335 x 5, 425/515/605/655 x 3, pr. really left a lot in the tank there, my pull is progressing faster than my programming at this point. thought about going for 675 x 3 but decided to shut it down there.
unilateral leg press 5 x 8-12
ghr 5 x 12
cable abs 5 x 10
655x3
jeeebus nice work
Have to give props, 655 x 3 is strong work.
yesterday
sauna
stretch
foam roll
prowler sprints on astro turn 90 x 40yrd x 10
treadmill incline 20 min
today
rotator prehab/rehab and mobility work
de bench 165 + dbl minis 8 x 3
dbl inclines 80s/90s/100s x 10, need to build incline work back up
rolling tris 70s/80s/90s/100s/105s x 10, post injury pr
dips bwt x 50, probably all time pr cuz I am fat right now
laterals 35s/45s/55s x 10, 25s x 45
ten minutes of cable tricep work, seriously about a 1000 reps total
face pulls 3 x 12
humpty dumpty is nearly put back together, shirt work in a month or so; was trashed from Mondays deadlifts, set up for de benching was horrid
last night
quick one, body trashed from pulling the other day
stretch, roll
de squat 8 x 2 with 325 + green band
rev hyper 5 x 10
hlr 5 x 10
great day, got job offer number one on way to gym from interview earlier in the day; next week should close in on 3-5 offers, finally
bent rows 135 x 20, 225 x 10, 275 x 10, 5 x 10 w/315
pulldowns, wide 6 sets, up to 300lb stack x 8
preacher curls 5 x 8-10
rope hammer curls 5 x 12-15
face pulls 5 x 12-15
neck, db shrugs couple of sets
Great news, Pete!
Congrats on the job front.
Congrats on the job front. Looks like you are making major progress on dealing with the injuries and getting close to 100% physically as well.