Useful muscle is overrated…Bloat FTW!
Useful muscle is overrated…Bloat FTW!
January 5th
Pin Presses (from chest) 45x10, 95x5, 135x3, 185x1, 195x5, 215x5, 235x5
Pull-Ups BWx10, 10, 10
Shoulder Press on Leg Press sledx10, +20x10, +40x10
DB Bicep Curls 20x10, 25x10, 10
Face Pulls 100x15, 15, 15
Supinated Dimmel Deads 225x12, 12, 12
GROWLER work pushesxsome, sprintsxsome, dragsxsome
January 6th
Growler recovery
90 lbs on Growler 10 presses, 10 face pulls, 10 rows, 3 lawn mowers (each arm) x3
What is this “Growler”??
[quote]grettiron wrote:
What is this “Growler”??[/quote]
Hahahahaha… It’s my buddies wooden “Prowler”, but he thought it would be funny to stencil Growler on it and call it the Growler. It’s actually pretty sweet and the best homemade version I have seen.
January 7th
Reverse Band Deadlifts 245 add AVG bandsx10, 335x3, 425x2, 455x5, 485x5, 515x5
Speed Squats (against bands) SSB box at parallel 80+AVG bandsx5, 170x3, 230x2, 2, 2, 2, 2, 2
Block Pulls (mid shin conventional slightly fatter bar) 140x5, 230x3, 320x10, 10, 10 (belt on last set)
Face Pulls 100x12, 110x12, 120x12
Those accessory block pulls were a serious kick in the ass. Tomorrow more Growler!!!
hey man i saw you went back and edited to put up videos from your meet…let me tell you again, nice work!!!
If I can give some unsolicited advice, it looks like youre not consciously forcing your knees out in the squat…they nearly collapsed on your 3rd attempt! you may also want to play around with toe placement…it looks like they were pointed forward a bit…ive had better success with pointing them more towards the side…but im also shaped funny
on the bench, you flared your elbows too soon…looked like it was right when you began the concentric…i like to keep them tucked until i get the bar moving, then flare them to lock it out…
overall though man, your form looked excellent…
and just think, only one year ago, i just thought you were some dumbass with too lofty new years resolutions…congrats on your gains this year man…another couple years of that and you will be a beast
[quote]VTBalla34 wrote:
hey man i saw you went back and edited to put up videos from your meet…let me tell you again, nice work!!!
If I can give some unsolicited advice, it looks like youre not consciously forcing your knees out in the squat…they nearly collapsed on your 3rd attempt! you may also want to play around with toe placement…it looks like they were pointed forward a bit…ive had better success with pointing them more towards the side…but im also shaped funny
on the bench, you flared your elbows too soon…looked like it was right when you began the concentric…i like to keep them tucked until i get the bar moving, then flare them to lock it out…
overall though man, your form looked excellent…
and just think, only one year ago, i just thought you were some dumbass with too lofty new years resolutions…congrats on your gains this year man…another couple years of that and you will be a beast
[/quote]
Thanks man. Yeah the knees out is something I am constantly having to work on. I’ll work on keeping the elbows tucked longer too I appreciate the tip. And thanks for the laugh about the “dumbass with too lofty new years resolutions”… hahahahahaha I am sure I came off that way and I am sure I made some pretty dumb posts on here too!
January 8th
GROWLER!
Dragging (trips are about 100 feet) 135x1, 235x1, 335x1, 435x1 (freaking horrible)
Dragging backwards 135x1, carioca 135x1
Pressing, Rows, and Face Pulls 90xsome
Neck Stuff (yes we put on a neck harness and did reps and drags with just the sled and it was awesome)
[quote]jakerz96 wrote:
December 8th
GROWLER!
Dragging (trips are about 100 feet) 135x1, 235x1, 335x1, 435x1 (freaking horrible)
Dragging backwards 135x1, carioca 135x1
Pressing, Rows, and Face Pulls 90xsome
Neck Stuff (yes we put on a neck harness and did reps and drags with just the sled and it was awesome)[/quote]
I feel like this session took forever, but really for how many people were going back to back and having to set up the equipment, it moved right along. At some point we need to start doing our heavier work against the clock!
[quote]conorh wrote:
[quote]jakerz96 wrote:
December 8th
GROWLER!
Dragging (trips are about 100 feet) 135x1, 235x1, 335x1, 435x1 (freaking horrible)
Dragging backwards 135x1, carioca 135x1
Pressing, Rows, and Face Pulls 90xsome
Neck Stuff (yes we put on a neck harness and did reps and drags with just the sled and it was awesome)[/quote]
I feel like this session took forever, but really for how many people were going back to back and having to set up the equipment, it moved right along. At some point we need to start doing our heavier work against the clock![/quote]
Yeah it was kind of a long session… I agree about using the clock too. I guess I was approaching that one more like conditioning and so didn’t mind that it was long. We might do well also to have a plan and force/coerce those participating with us in following it too instead of standing and wondering who and what is next.
January 10th (I just realized several of my recent entries read December… I’m a moron)
SSB Box Squats (pause on box 1 inch below parallel) 80x10, 170x5, 220x3, 270x3, 300x3, 330x3, parallel box with wide stance 350x3
Speed Pulls 135x5, 225x1, add light bands x1, 300x2, 2, 2, 2
GHR BWx8, 8, 8 (I had been short changing myself on the ROM on these, so their really hard again)
Leg Press 3 plates and a quarter x10, 10, 10
GROWLER
I made some handles for it so had to push it once 135x100ft
90 lbs 3x(10 presses, 10 rows, 10 face-pulls)
I am thinking that pulling 545 will probably happen this month!
January 11th
GROWLER
100 lbs x Sprint (drag), Backwards (drag)
190 lbs x drag, push
100 lbs x 10 press, 10 rows, 10 face-pulls, bwds drag, pull-thrus, wood choppers
January 12th
Bench Press (pause on chest) 45x10, 90x5, 135x3, 185x1, 215x3, 235x3, 255x3 (not much of a pause on the third rep)
Chin-Ups BWx5, +25x3, +45x3, +70x3, +90x3, +115x3, BWx10
Close Grip OHP 100x10, 10, 10
DB Bicep Curls 30x10, 10, 10
GROWLER!
Drags 200lbs x2 (sprintish)
Drags 300lbs x2 (fastish)
Backwards Drag 300lbs x1 (slowish)
I think I am going to start the weighted chins with my bench press work again and put in more BW pull-ups on off days. I am really liking the recovery and conditioning work with the GROWLER. It seems to flush out my muscles and I have less joint aching.
I wish I would have seen your bench sets, but I wasn’t paying attention. Nice work on your 'zups though.
damn man…255x3 in bench…no joke…getting on up there…what do you think your max is right now?
[quote]VTBalla34 wrote:
damn man…255x3 in bench…no joke…getting on up there…what do you think your max is right now?[/quote]
Not real sure, but I think I am good for 275 for a competition style press (pausing for a press command).
[quote]conorh wrote:
I wish I would have seen your bench sets, but I wasn’t paying attention. Nice work on your 'zups though.[/quote]
Thanks. Yeah those are powerlifter chin-ups! Ready to start the all pulling powerlifting federation anytime.
January 13th
GROWLER
100 lbs 3x(10 presses, 10 face-pulls, and 10 rows)
100 lbs various dragging x some
January 14th
Reverse Band Deadlifts 245+AVG bands x10, 335x3, 425x2, 465x1, 505x3, 535x3, 565x3
SSB Speed Box Squats (against bands) 80x5, 170x3, add AVG bandsx2, 230x2, 2, 2, 2, 2, 2
Block Pulls (conventional mid shin) 135x5, 225x3, 325x10, 10, 10
I think I’ll be ready to pull 545 next week!