hahahaha damn you and damn facebook! lol. my eyes are so squinty
DE SSB Squat
Warmup-Bar, 170
170x2,2 light bands
260x2x8 sets
DE Deads
225x warmup
315x1 added metal king sumo deadlifter
315x1 added 120lbs chain
365x1,1,1,1
Trap Bar Deads
225x10
315x10,10,10
Some abs
SQUAT-straight bar-BW 201.5
Warmup-Bar, 145, 235
325x3
375x1
415x1
465x1 metal wraps
505x1 efs wraps (YEAH BUDDY!)
555X1 metal wraps, scoops reverse band
GM 135x10,10
GHRx10
Sumo RDL 225x10
Kind shit on my accessory work but oh well. Officially part of the 500lb squat club! Everything went well and nothing was really that hard. Sorry no vid. Big thanks to all my training partners who have been pushing me over the last 11 months. You guys are awesome!
Bench
Warmup-Bar, 95, 135
185x5
225x1
275x1 super ram
315x3 5 board, ace shirt
365x2 5 board
405x2 5 board
OH Rope Ext
80x10
90x10
80x10
70x10
60x10
50x20,20
Face Pulls
80x20,20
Curls
Shirt benching went pretty well! Hopefully I can keep working up in weight because 405 was much easier to get the weight down with.
DE SSB Squat/Chains
Warmup-Bar, 170
170/160x3,3
260/160x2,2 ace briefs
310/160x2x8 sets
Yoke Walks (1 trip is short side of gym, guessing 150lb yoke)
330x1
420x2
510x1, 1/2
Log Press
90x10
140x3
160x1
180x1
200x1
180x4 got vid
Fat Bar Floor Press/Chains
120/40x10
120/80x10
120/120x8,4
120/80x10
T Bar Rows against light band
45x8x4 sets
Grenade Face Pulls
60x15
70x20
80x20
Grenade Triceps
4x15
Grenade Reverse Curls
4x15
Reverse Avg Band Deadlift (touch and go)
225x10
315x5
405x5
495x5
545x5
585x3
Axle Clean & Press
xlots of practice
215x1
Other random shenanigans
I think I’m gonna do a strongman meet at the end of May. One of the events is a 230 axle C&P and I suck at cleaning so I will be practicing that a ton. Deadlifting went well!
Bench
Warmup-Bar, 95, 135
185x5
225x2,1
245x1
275x1 added reverse bands (-45ish at top)
315x1
405x2 5 board then 4 board, ace shirt
455x1 4 board
405x3 3 board
DB Bench 80’s x12
Dips BWx20,25
Chinsx8
DE Squats
Warmup-Bar, 135, 225
225/160x2,2,2
315/160x2
325/160x2x3 sets
Farmer’s
several trips down and back with 160/hand for conditioning
more cleans
Push Press
Warmup-Bar, 95, 135
185x5
205x3
225x3 PR
added purple bands, strict
95x5,6,5
DB Low Incline
80’s x10
85’s x8,8
Grenade Underhand Tricep Ext
20x20,15,15
Curls
Bench
Warmup-Bar, 95, 135
185x5,5
225x1
255x1 (5lb PR)
365x2 4 board, rev avg band, 52 metal pro viking
405x1 3 board
405x1 2 board
405x1 1 board
455x1 3 board switch to ace shirt
495x1 (sort of)
405x3 4 board
Seated Lat Pull
150x12
175x8x3
Curls
Scoops let me try out his 52 viking, it’s pretty stretched out but felt good once I got down to the 1 board. Still a lot of technical things to work on, need to make sure I’m pulling my traps together after the handoff to let it settle but still keep my elbows out. Need to keep my elbows out on the way down and not tuck as much, really letting the shirt stretch.
Friday
DE SSB Box Squat
260/120 x2x8 sets
Going to work on actually doing a box squat on speed day for awhile instead of touching the box, it kicked my ass.
I’ve been doing a really poor job on my accessory work lately so I’m gonna see how planning out my workouts ahead of time goes instead of just doing what I feel like in the gym. Hopefully I’ll add in some other stuff on friday and saturday but we’ll see, thats all I could think of right now
Monday
Deadlift-max single
SSB Squat-3x10
Back Ext-4x10
Ab Wheel-100 reps
Wednesday
DB Bench-Work up with sets of 5, hopefully to 105’s or so
DB Decline-3x10
DB Rows-145’s 3x12
Grenade Tri Ext 3x15, some drop sets for pump
Grenade Curl same
Friday
Practice my continental clean
DE SSB Box Squat 260x2x8 with light bands
Good Morning-4x10
Decline Situps-100 reps w/20-40lbs
Saturday
Fat Bar Push Press-maybe work up to a heavy set of 5
Chins-40 reps
Face Pulls-4x15
Pull Aparts-4x20
Yoke?
Conventional Deadlift
worked up to 545(40lb conv. PR lol) then doubled 495, form was off
SSB Low Box
170x10x4 ahhhh.
GHR Back Ext.
15x3 double ahhhh.
Decline Situps
25,15,10
abs are in worse shape than I thought.
I’m loving the strong band pulldown abs right now. They will help no doubt.
Yea I like them too, I was just surprised I didn’t get my 100 reps of abs I had planned on, it didn’t seem too tough in my head when I wrote it down. I’m hoping improving from 40 reps to 100 reps with a couple chains around my neck will have some significant carry over to my squat/dead/good morning.
DB Bench
50’s x10
70’s x5
80’s x5
90’s x5
100’s x4
85’s x5x3 pause at bottom
DB Decline
60’s x10x3
DB Row
145’s x12x3
Grenade Tri Ext
50x15,10,10, 1 drop set of a million
Reverse Curl
50xlots
DE Box Squat
Worked up to 275/120 x2x4 sets, went with a closer stance, felt pretty good
Axle Continental Clean practice, getting much better
Another great session at los campeones!
Axle Press
worked up to 230 for 3 singles
Stones to 48" platform
worked up to a 265 stone for i think 3 singles then a double
Yoke
some amount of weight for a few short trips
Reverse Hypers
45x20
90x20
180x15
Will have vid up sometime