yesterday:
DE lower:
- farmers walks: 22.5 x 3 x 40 - 50
- lots of upper body n lower body rollin
- Orange band distraction
- Int n ext stretch
Box squat @ 60% + red band (just gonna start saying the band as i dont know the tension, it says 50 - 80lbs):
- bar x 2 x 10 (no band)
- Bar x 1 x 5 ( added band from here on in)
- 40 x 1 x 5
- 65 x 5 x 2
- 67.5 x 4 x 2
- 70 x 3 x 2
- 75 x 2 x 2
- 80 x 1 x 2
Speed pulls: 15 x 1
Leg curls: 5 x 21s ea leg no rest
Pull ups: 3 x 11/4/4
Standing goodmorning: 3 x 12
45 degree back raise: 3 x 15
Was a great workout. I could have provided water to an a child for a week with the amount of sweat my shirt was holding. As i said i dont know the tension, i somehow doubt that it is 50 - 80lbs. Ive also noticed that my hips are out, will have to get that fixed up when its possible.
Today:
- Hip int n ext stretch
- 15 minutes of skipping
- Iceing to left tricep n shoulder: 2 x 5 mins ea time
getting some acute pain in tricep, just some inflimation. Gotta get it good for DE upper tomorrow.
DE upper:
- farmers walks: 25 x 3 x 40 - 50
- lots of upper body rollin
- rotator exercise: 1 x 10
- side n rear delt exercise : 1 x 10
- shoulder dislocates
- hip int n ext stretch
bench:
- bar x 3 x 30/10/10
- 40 x 2 x 10
- 60 x 5 x 3
- 62.5 x 4 x 3
- 65 x 3 x 3
- 70 x 2 x 3
- 80 x 1 x 3
Chaos weight:
- 3 x 12 with 50
- 1 x failure with 60
deflict BB rows: 3 x 12 - 15, 1 x failure
pull ups: 3 x 11/6/3
Bent over side raises: 10 x 10
Was a very slack workout tbh. Bar speed was slow, but the weight was easy. however i kept getting out of my groove and couldnt keep/get my left side tight. next time i go to gym after class ill do a lot more farmers walks to get my body warmed up.
later on in the afternoon:
yellow band face pull: 1 x 60 reps
yellow band tricep pushdown: 3 x 30, 1 x 10
Yellow band bicep curl: 3 x 20
yesterday:
yellow band face pulls: 1 x 60
today ME lower:
- farmers walks: 25kg x 5 x 40 - 50
- lots of upper body n lower body rollin
- hip distraction
Snatch grip deadlifts:
- bar x 2 x 10
- 40 x 1 x 5
- 60 x 1 x 5
- 70 x 1 x 5
- 80 x 1 x 5
- 90 x 1 x 5 PR
- 100 x 1 x 5 PR
Over head squats: 3 x 10 - only did the bar on these. Losing my balance so hard
leg curls: 5 x 21s ea leg
pull ups: 3 x 10/6/4
Goodmornings: 3 x 6
45 degree back raises: 3 x 15
It was de load this week and tbh, best de load. I actually really enjoy doing snatch grip deadlifts. Was doing some snatch’s with a broomstick in between sets. Everything is going pretty solid at the moment.
later on today:
yellow band face pulls: 1 x 70
getting better at these.
today: was meant to be ME upper but instead became
yellow band face pull: 1 x 70
Yellow band tricep pushdown *:
Yellow band hammer curl*: 5 x 20
yellow band vogelpohl row: 3 x 20
Pull ups: 3 x 6/ 4/ 10
Skipping: 15 minutes
A ton of snatch tech work with a broomstick.
No excuse for missing gym. Just didnt organise my time correctly.
DE lower:
- farmers walks: 25 x 5 x 40 -50
- Lots n lots of upper body and lower body rollin
- Red band hip distraction
- ext hip stretch
Kneeling jump to box jump: 3 x 3
Box squat unto foam:
- bar x 2 x 10
- 40 x 1 x 5
- 55 x 15 x 2
Speed pulls @ 50% of sumo: 15 x 1
Deflict Stiff leg deadlift:
- 60 x 10
- 80 x 10
- 90 x 15 PR
Pull ups: 3 x 10/6/4
Arch back Goodmorning:
Seated goodmorning: 3 x 10
Red band standing abbs: 5 x 15
Lots of snatch technique work with broomstick
Was an extremely solid training day today. The foam squats were harder than i had anticipated. Might start adding foam into band waves as well but for now it can stay in non band waves. Next band cycle ill be upping my dynamic weights by 5 - 10kg. I am seeing an improvement with 55,60,65 + however they are not true 50 % +.
yesterday:
1 hr walk
Went to the shops and wanted to see how long itd take me to walk home. I think that was enough conditioning for the day
Today; DE upper:
- farmers walks: 22.5 x 5 x 40 - 50
- Lots of upper body rollin
- Shoulder dislocates
- Red band shoulder distraction
- Rotator warm up: 1 x 12
Reactive upper body strength exercise: 3 x 3 - 6
Bench @ 60%:
- bar x 3 x 5 - 10
- 40 x 1 x 5
- 60 x 15 x 3
- 60 x 1 x failure, got to 12 PR
JM press:
- 40 x 6
- 60 x 3
- 70 x 3
- 80 x 0
- 40 x 12
Vogelpohl rows:
- 1 x 10 @ 2 plates (on the latt machine)
- 3 x 10 @ 3 plates PR
Pull ups: 3 x 6/4/8
Standing ez bar curl: 3 x 6
Arnold press: 8 x 10, 2 x 9
Was a very solid sesh. The speed benches were insanely quick. Started to tuck my elbows a lot more and am hitting lower but noticing that i am much more explosive. Probably because elbow is inline with wrist.
On the 13th rep of the bench i failed at about 1 - 2 inchs from lockout. Couldnt even fight it was pretty taxed. On the JM presses: I am trying something where after DE/ME work i hit a triple on tricep work and will see how this will work in strengthening. Could not remember whether i had hit 80 x 3 on JM or not so dunno if 70 is a PR or not. As for the fail, i slipt into a bench press so i told the spotter to grab the bar.
Later on:
- yellow band face pulls: 1 x 85
- Yellow band tricep pushdown: 100 reps
God damn face pulls give an insane pump.
time to eat more food.
ME lower:
- Farmers walks: 22.5 x 5 x 40 - 50
- Lots n lots of upper body n lower body rollin
- Hip ext stretch
Kneeling jump to box jump: 3 x 3
Reverse band conv deadlift:
- bar x 2 x 10
- Bar x 1 x 5 (added bands here)
- 60 x 1 x 5
- 80 x 2 x 5
- 100 x 1 x 3
- 120 x 1 x 1
- 140 x 1 x 1
- 150 x 1 x 1 PR
- 160 x 2 x 1 PR
Deflict stiff leg:
Pull ups: 3 x 10/6/4
Arch back goodmorning: 6 x 4
Seated goodmorning: 3 x 10
Red band standing abbs: 4 x 15 - 20
The set up for my reverse band deadlift was kinda throwing me forward and since deadlift form isnt solid i probably wont be doing this variation again. anyway, the first 160 was pretty good as far as i could feel. the second my lumbar rounded which is never good. I am having an extremely hard time arching my back really really hard. So to fix this as of next week, ill be lowering the weight i do on arch back goodmornings and really try to get a massive arch.
My accessory work went great. The stiff legs really took it out of me, which is what i wanted. Next wave cycle i may try something a little different. instead of doing 4 or 5 exercises, im going to go hard out on 2 or 3, pick a deadlift variation and a goodmorning and hit it hard as i can and see where that takes me.
Next week extra workouts will be programed in again.
extra workout:
- farmers walks: 22.5 x 5 x 40 - 50
- upper body n lower body rollin
- red band hip distraction
Box squat with broomstick: 3 x 20 - 50
Dimmel deadlifts:
Red band 1 arm abb pulldown: 3 x 15 ea side total of 90 reps
Broomstick snatch practice
Yellow band face pulls: 1 x 85
Wrecked. Time to eat lots and lots of food and recover
ME upper:
- farmers walks: 22.5 x 5 x 40 - 50
- Lots of upper body rollin
- Rotator exercise : 1 x 10
- Shoulder dislocates: 1 x 10
- red band shoulder distraction: 15 sec
Push up to box, push up down to box: 3 x 3
Orange Reverse band bench:
- bar x 2 x 10 - 20
- bar x 1 x 10 (added orange band)
- 40 x 1 x 10
- 60 x 1 x 5
- 70 x 1 x 3
- 80 x 1 x 3
- 90 x 1 x 3
- 100 x 1 x 3 PR
- 105 x 1 x 3 PR
JM press:
- 40 x 10
- 60 x 3
- 65 x 3
- 70 x 3
Vogelpohl rows:
- 1 x 10 @ 2 plates
- 3 x 6 - 10 @ 3 plates
Pull ups: 3 x 6/5/6
DB arnold press: 10 x 6 - 10
Standing ez curls: 3 x 6
Today was great. Thatll be the last reverse band exercise i do for a while now. I did have more in me, but was short for time so had to cut it at 105. My metal silver wraps arrived finally and man they make a ton of difference. Apart from making my fingers explode, they are putting my wrists at a better angle.
JM presses: the 70 x 3 was hard last week, this week it went up easy. Will be upping the weight by 5 - 10kg next week and see what happens.
Everything else was solid. Great sesh. Time to eat a ton of food and recover.
Later on today:
yellow band face pulls: 1 x 100
Yellow band tricep pushdown: 5 x 20
man 100 reps. I think thats pretty cool. Gonna up the band tension when i can get 200 reps.
DE lower:
- Farmers walks: 22.5 x 5 x 40 - 50
- Lots n lots of upper body n lower body rollin
- Red band hip distraction
- Ext hip stretch
Kneeling jump to box jump: 3 x 3
Box squat unto foam:
- bar x 3 x 5 - 10
- 40 x 1 x 5
- 60 x 15 x 2
Speed pulls:
Deflict stiff leg deadlifts:
- 65 x 12
- 85 x 10 - 12
- 95 x 8 - 12 PR
Pull ups: 3 x 8/4/4
Arch back goodmornings:
Red band standing abbs: 3 x 15
Today was a great sesh. DE box squats felt so fast, faster than last week. However i was noticing that my knees were shooting in on the 1st rep. Im really starting to like foam. Speed pulls were slow at the start, but as soon as i found my groove they got faster. The only problem with DE work was it took way too long. Had my training partner in there today so switching box heights and weight all the time took its tole. about 30 - 40 minutes just on these.
Deflict stiffs: the 95 felt great. Was originally going to do 100 this week but decided that ill do it next week, 5kg increments on accessory work seems good to me. And again these were great.
Decided to just do the bar in arch backs to really focus on arching my back + i was running out of energy and time. The standing abb was great. Quick and effective exercise.
Might go in tomorrow and do some more hamstring & lower back work. Just finished eating 1 - 2L of cookie and cream ice cream. Time to eat more food and recover.
Later on today:
Yellow band face pulls: 1 x 105
Only 95 left till i move up to an orange band.
today:
- red band hip distraction: 2 mins ea side
- Ext hip stretch: 2 mins ea side
- Orange band wrist/shoulder distraction: 2 mins ea side
yellow band face pulls: 1 x 130
Red band Standing goodmorning: 5 x 20
DE upper body:
- farmers walks: 22.5 x 5 x 40 - 50
- Lots of upper body rollin
- Red band shoulder distraction: 20 seconds
- Shoulder dislocates
- rotator exercise: 1 x 10
Push up to box pushup : 3 x 3
Bench:
- bar x 3 x 10 - 20
- 40 x 1 x 5
- 60 x 15 x 3
JM press:
- 40 x 10
- 60 x 3
- 65 x 3
- 70 x 3
- 75 x 2
Vogelpohl rows:
- 2 plates x 1 x 10
- 3 plates x 1 x 6 - 10
Pull ups: 3 x 6/10/5
Hammer curls:
- 10 x 1 x 10
- 12.5 x 1 x 10
- 15 x 1 x 10
arnold press:
DE bench: Today was slow. Compared to last week i just couldnt find my groove. I was hitting too high (felt like it). Just didnt get the bar speed that last week had. But thats okay, i suppose every day you cant expect to be awesome.
Jm press: These felt light today. Especially 70 but when i went to 75 the first 2 reps were good, the 3rd the bar path screwed up, so i didnt count it. Ill get it on sunday
Accessory: Dunno what is happening with the vogelpohl rows, it feels like im getting weaker at them. Everything else though is going great.
theres a video of my best set on DE bench, think it was set 8 or 9 or something like that
Later today:
yellow band face pulls: 1 x 150
Yellow band tricep pushdown: 5 x 20
30 rep increase. Thats awesome
yesterday:
- yellow band face pull: 1 x 170
- Ton of hip mobility work
Nearly there.
Today: ME lower
- farmers walks : 22.5 x 3 x 40 - 50
- Lots and lots of upper body n lower body rollin
Kneeling jump to box jump:
High box squat:
- bar x 3 x 5 - 10
- 40 x 1 x 5
- 60 x 1 x 3
- 72,5 x 1 x 1
- 85 x 1 x 1
- 97.5 x 1 x 1
- 102.5 x 1 x 1
- 110 x 1 x 1
Deflict stiff leg:
- 65 x 12
- 85 x 12 - 15
- 95 x 14 PR
Pull ups: 3 x 10/10/5
Red band standing abbs:
Today sucked. I havnt been eating properly over the last few days and its completely screwed me around. But thats what happens when you turn into a lazy fuck and only make 1 thing to eat.
High box squat: The weights felt heavy. Apart from that everything was okay, however i was noticing my upper back rounds. Just not staying tight, possibly a mental thing especially today.
Deflict stiffs: These were great. After them i really should of called it quits and gone home and ate more food. Still happy with the 95 PR. Next week its 100.
Ive was having awesome workouts at the start of the week. Erryone has shit days. Time to eat a baggillion calouries.
today:
- yellow band face pull: 1 x 200!
- Lower back exercise (kinda a round back goodmorning): 5 x 20
- Orange band around knees squat: Some x some
- Hip mobility work
- 5 min icing triceps
finally 200. Time to move unto orange band.
Decided i am going to be doing 2 sets of 15 - 20 of this lower back exercise every day as part of prehab/rehab. Also found out ive got insanely weak glutes. Hopefully the orange band around knees squat will help + teach me to try my knees out.
today; ME upper:
- farmers walks: 22.5 x 5 x 40 -50
- lots of upper body rollin
- Red band shoulder distraction
- Rotator exercise: 1 x 10
push up to box pushup: 3 x 3
Pin press from pin 4:
- bar x 2 x 10 - 20
- 40 x 1 x 10
- 60 x 1 x 5
- 70 x 1 x 3
- 80 x 1 x 1
- 90 x 1 x 1
- 100 x 1 x 1
- 110 x 1 x 0
JM press:
- 40 x 1 x 5
- 60 x 1 x 3
- 65 x 1 x 3
- 70 x 1 x 3
- 77.5 x 1 x 3
Vogelpohl rows:
- 2 plates x 10
- 3 plates x 3 x 10
Pull ups: 3 x 6/4/4
standing ez curls: 3 x 6
Seated arnold press: 6 x 8 - 10
pin presses: these were good, everything felt good. However towards the end i took a too big of a jump. I should of gone to 102.5 - 105 and would of gotten a PR. I did manage to move the bar about an 1inch, just couldnt lock it out.
JM presses: Seeing as i failed at pin presses, i wanted to go heavier on these. Everything felt GREAT. I dont think 77.5 is a PR but it might be. Was able to stay much tighter this time. Next week ill be going 80 - 85 and thatll be awesome.
Accessory work: Everything was solid. Apart from arnolds. Felt some mild shoulder pain and decided to be safe rather than sorry. Average sesh.
later today:
orange band face pulls: 1 x 75
Lower back exercise: 2 x 15
Orange band around knees squat: 3 x 3
Insanely happy about the face pulls. lower back exercise is smashing my abbs as well, indicating weak abbs and orange band around knees is hard as fuck, however its teaching me to drive my knees out.
today; DE lower:
- farmers walks: 22.5 x 5 x 40 - 50
- lots of upper body cricket ball rollin & calf & quad rollin
- Barbell hamstring rolling - this was awful but amazing
- Red band hip distraction
Kneeling box jump:
Box squat into foam:
- bar x 2 x 10
- 40 x 1 x 5
- 65 x 5 x 2
- 67.5 x 4 x 2
- 75 x 3 x 2
- 82.5 x 2 x 2
- 92.5 x 1 x 2
- 100 x 1 x 2 PR!
deflict stiff leg deadlifts:
- 70 x 12
- 85 x 12
- 100 x 7 - 9 PR!
Pull ups: 3 x 10/6/5
Arch back GM:
Red band standing abbs: 5 x 15
Box squat: Was feeling so epic today. 100 is a new PR and i smashed it. Admitedly it wasnt the fastest of sets. Im finding that im weak off the box and strong at the lockout. dunno if it is my hamstrings or glutes or both, im going with my glutes for now. Also i completely forgot to do speed pulls lolol.
Deflict deadlifts: These were also great. i remember when i couldnt double overhand 100 off the ground. Am getting a lot stronger/better at these. 5kg increases are helping.
Accessory: Pull ups were good, best theyve been in a while. however for some reason i kinda turn when i pull up, favouring my right side.
Was really trying to focus on arching my back during the goodmornings. Goal there isnt to move weight but rather just arch as hard as possible and i was doing okay.
Later on today:
- orange band face pulls: 1 x 85
- yellow band lower back exercise: 2 x 15
- orange band around knees squat: 3 x some
- squats with broomstick: lots.
Trying to work my form with squats. Ive been doing “too” much box squatting and when i do a free squat i try to sit back hard and end up losing my balance. So broomstick squats seem like a good idea atm.
today
- orange band face pulls: 1 x 90
- Yellow band lower back exercise: 2 x 20
- Orange band around knees: some x some
- broomstick squat: lots
face pulls are rising quickly again. Bring on the next band.
today: DE bench day:
- Farmers walks: 22.5 x 5 x 40 - 50
- Lots of upper body cricket ball rollin
- BB tricep & lat rollin
- Rotator exercise: 1 x 10
- Red band Shoulder int distraction
- Orange band should ext distraction
Push up to box : 3 x 3
Bench:
- bar x 2 x 10 - 20
- 40 x 1 x 10
- 60 x 5 x 3
- 62.5 x 4 x 3
- 70 x 3 x 3
- 75 x 2 x 3
Added slingshot
- 80 x 1 x 3
- 90 x 1 x 3
- 95 x 1 x 3 PR
JM presses:
- 60 x 1 x 6
- 65 x 1 x 3
- 70 x 1 x 3
- 75 x 1 x 3
- 80 x 1 x 0
Vogelpohl rows:
- 2 plates x 1 x 10
- 3 plates x 3 x 8 - 10
Pull ups: 3 x 4/3/8
Arnold press: 5 x 8 - 10
Orange band shrugs: 3 x 30
Hammer curl: 3 x 10 - 12
Bench: These were good, a little slower than usual, however my set up was a lot stronger. I am noticing that when i explode off im driving my shoulders off the bench, just need to focus on moving my arms instead of my shoulders and staying extremely tight in my upper back. Wanted a good overload today so i threw on the slingshot and did a few sets. These were also good, quicker but again left shoulder especially was shooting off the bench. could be a few things but my main guess is 1) not pulling apart the bar. That is my thoughts.
JM presses: These were good, 75 didnt fell light though, but it wasnt the heaviest either. I got 80 down and about half way up, just couldnt lock it out. Am actually looking forward to next cycle and incorporating reps into triceps again. Floor pressing or pin presses.
Accessory work: This was great. i am thinking that i have weak traps. Really weak traps because my neck hurts kinda neck anyway. So high rep band shrugs seem to smash my traps and ill be doing them. Dropped the sets on the shoulder work, for really no particular reason. Everything is feeling great atm. more later
Yesterday:
- orange band face pulls: 1 x 95
Didnt do my other work and felt like shit because of it.
today: ME lower:
- Farmers walks: 22.5 x 3 x 40 - 50
- Lots of upper body n lower body rollin
- BB hamstring rollin - Very tight today, nearly died
- BB ankle rollin
- Orange band hip distraction: 15 - 20sec ea side
Kneeling jump to box jump:
Box squat @ below parallel:
- bar x 1 x 10 - no box
add box
- bar x 2 x 5
- 40 x 2 x 3
- 60 x 1 x 3
- 70 x 1 x 2
- 85 x 1 x 1
- 95 x 1 x 1
- 105 x 1 x 1
- 112.5 x 1 x 1 PR!
- 115 x 1 x 0
add reverse orange band
- 120 x 1 x 1 PR!
- 130 x 1 x 0
Deflict stiff leg deadlifts:
- 75 x 1 x 10 - 15
- 85 x 1 x 10 - 15
- 100 x 1 x 8 - 10
Pull ups: 3 x 9/5/2
Arch back GMings:
- bar x 1 x 10
add yellow band around knees
- bar x 1 x 5
add orange bands to bar
- bar x 3 x 5 - 10
Red band standing abbs: 3 x 15
box squat:
This was both amazing and a let down. Getting 112.5 was great, extremely happy with it, was also a fight for it which is great in itself. Failing 115 sucked arse. That has been an old enemy which soon i shall get. Had exactly the same problem as last time. TECHNIQUE. When i come down my upper body is forward for god knows whatever reason, so when i try explode off the box its like a goodmorning. this coming DE cycle i will focus on keeping upright as possible. I know i can box squat 115, time to just enforce technique really hard. The overload PR was great also, 130 had exactly the same problem as 115.
Deflict stiff leg deadlifts:
75 never felt easier. 85 was nearly the same. 100 my grip started giving out and i honestly didnt hate myself enough today to continue going. Must let hatred consume me. It is however time for a change in exercises. Next week im going to be doing reverse band squats.
Accessory: nothing much to say, pullups were good. Arch back goodmornings with the bands were great, hit my lower back and the band around the knees was hitting my glutes/hips, something i need.
more later