22 March 2021
Rows ss BP 45 lbs, 12, 12, 12, 12, 15
Hammer ss Regular
22.5 lbs x 12 + 5 lbs x 20, 3 sets
Ab Wheel 8, 8, 8
2 Likes
22 March 2021
Goblet Sqaut 45 lbs 50 x 1
DB RDLs 45 lbs 10, 10, 10
1 Like
24 March 2021
Pull ups 10, 10, 8, 8, 6
OHP 32.5 lbs 10 x 3 sets
Side laterals
17.5 lbs x 12 + 5 lbs x 15, 5 sets
Hip huggers
42.5 lbs x 12 + 5 lbs x 15
42.5 lbs x 12 + 5 lbs x 15
42.5 lbs x 12 + 10 lbs x 15
42.5 lbs x 12 + 10 lbs x 15
Ab wheel 8, 8 ,8
I think I gotta stop swinging the dumbbells forward to get them to my shoulders. I feel my front delts complaining already.
Also probably gonna decrease side laterals by two sets and do more hip huggers instead
@T3hPwnisher I’m watching a few videos, and some are telling to have a little “crunch” when you initiate the return…am I doing something wrong here?
3 Likes
25 March 2021
Rows ss BP 45 lbs, 12, 12, 16
Hammer ss Regular curls
25 lbs x 10 + 10 lbs x 10
I am no ab wheel expert, but that looked fine to me.
1 Like
Gotcha, thanks!
27 March 2021
BGSS 55 lbs same side, 12 reps per leg, 3 sets
I’ll probably try lowering the weights and use two dumbbells next time. I can’t seem to get the balance right
RDLs 45 lbs 10 x 4 sets
Ab wheel 10, 8, 8
3 Likes
Have you tried holding onto something for balance like this?
I prefer a barbell for split squats. The hard way is to hold a DB or KB in the front rack position. I hated that.
Sorry, I should have clarified. Yes, that’s how I’ve been doing them and put the DB on the same side as the leg I’m working on. I wanna learn how to do them properly balanced without having to hold onto something.
I think I need to lower the weight and focus on balancing and feeling the right muscles contract properly. With the 55 lbs on one side, it feels like I’m just doing them to complete the reps. When I was using a lighter weight, I could feel my glutes contributing properly.
@Frank_C Split squats with DB in the front rack position sounds really horrible. Why would you even do that? haha
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Because I found an article where they did that in the example. They also put the top of their foot flat on the bench and put a foam pad on the floor. They went down all the way to the floor with the knee of their trail leg. I did them that way for a while, but my setup at home isn’t conducive for it so I’m back to the ol toe on the bench method.
1 Like
Toe on the bench definitely feels better for me actually
30 March 2021
Pull ups 12, 10, 8, 8, 5
OHP 37.5 lbs x 12 x 3 sets
Side Laterals
22.5 lbs x 12 + 10 lbs x 12
Hip huggers
42.5 lbs x 12 + 10 lbs x 15, 5 sets
Ab wheel 10, 10, 10
I have been doing my plate math wrong for how many workouts now. I just realized that for OHP I have been using 37.5 lbs and for side laterals 22.5 lbs 
I got used to the other way while it was a regular part of my training. I still do it but it’s not as comfortable now. I’ve seen videos of people using a dedicated piece of equipment for them. It has a round pad like a leg curl machine and it appears to be adjustable. It just looks like a mini ladder. If I’m at a gym then I’ll use the decline bench or the lying leg curl pad. It’s much better because my ankle isn’t plantar flexed to its max and the pressure is in a better spot.
1 Like
I’m confused about the pressure on the trail foot too. There shouldn’t be much pressure on the trail foot, right?
31 March 2021
Rows ss BP 45 lbs 12 x 3 sets
Hammer ss Regular ss Ab wheel
22.5 lbs x 10 + 10 lbs x 15 + 10
22.5 lbs x 10 + 10 lbs x 15 + 10
22.5 lbs x 10 + 10 lbs x 15 + 8
I would say you want as little as possible, but I doubt it matters much. If you’re pushing yourself then you’ll work the intended muscles. If you put too much pressure on the rear leg then you’ll probably just end up using more weight.
1 Like
Anyone have a good link or video for pistol squat progressions or something?
If it’s still relevant…
In the vid with meadows you can see that no matter how far he goes the trail leg is wide open, because he’s standing pretty far forward of it.
There isn’t much pressure on it, and it’s basically disabled at that point, and his lead leg is getting all of the work.
As a “general rule of thumb” if you keep your split tight you’ll got knees over toes a little and use more quad on the lead leg, but when you open it up it’s a lot like a box squat and really hits glutes & hams.
Also stretches the hip flexor of the trail leg beautifully if you keep your abs tense and pelvis mostly upright.
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Ohhh that makes a lot of sense. Thanks!
1 Like