Deadlift-5/3/1 “3” day
Deadlift- Worked up to 410x7. This felt very good. Definitely could’ve gotten a few more.
GM’s- 3x5x165. Fuck I didn’t add 5 this week. All the 2.5’s were taken haha. But very easy.
Pull ups- 50 total. Once this bench routine is over I’m really going to get my pull-up game going. Probably going to do the recon ron program. I used to be able to do 16 in one set and now I can only do 11 even though I’ve gotten significantly stronger.
DB side bends- 4x11x100. Barf.
Conditioning
Prowler- 10 sprints-approx 40 yards- 90 pounds added.
Also I forgot to mention that all my GM’s are done with the most ghetto SSB out there, but I love it. It’s literally handles duck taped to a barbell. I’ll take a picture next time I’m at the gym.
OMG side bends with 100lbs!!! I usually just use the 35lb plate, but it is kinda hard to hold on to. I find my legs get in the way when I use DB’s. You know, all my womenly leg fat etc… HAHA. Maybe I am holding it too close to my body or something?
Anyway, awesome effing deadlift as well!
For side bends it usually slightly grazes my legs and I go down to like the lower knee. STB had an article and in it he did side bends with a bar in a landmine. Regular barbells work too but balancing can be an issue.
And thanks! I’m really hoping I hit 510 next wednesday. It’d be my first lift over 500 lbs,
For side bends, do you bend your entire spine? Does that take a little time for your low back to get used to it?
always wondered that.
Ehh…not really. The first day you do them your whole side of your torso will probably be very sore. But I haven’t felt much in the erectors area. Just think of it as a romanian suitcase deadlift lol.
Squats- 5/3/1 “3” day.
I worked up to 375x5. Bleh. I just did a heavy single at 445 afterwards. If I don’t kill it on my 1 day I’ll probably reset my max. My walk out/positioning sucked today.
Leg press- 4x10x5 and a quarter per side. Easy.
Leg curls- a lot x a little
Hanging leg raises- just did 5x15 with bodyweight. I tried to add weight using kettlebells but I made an ass out of myself. Ankle straps would be nice.
Add 50 bench program W# 5 completed. Easy and felt better than last week.
Rolling db triceps extension- Used 35s for 4 sets of 10. Was going to do 5 but my right elbow gets a little iffy from these. I’ve never had elbow problems and I don’t want to start now lol.
Tri pulldowns/cable curls ss- Idk. Just pumping some blood into the arms. 5 sets of 10-20 reps.
T-bar row- Did 2 sets of 10 with 2 and a quarter plates than did a large strip set with 6 25’s doing sets of 10. Upper back was fried.
Done. I lost a little weight without trying to unfortunately. It hasn’t affected my strength gains so I’ll live lol. Just not expected.
Excited to try 510 tomorrow. I got this shit.
Not that I need any motivation since I’ll have 2 or 3 training partners tomorrow…but some awesome deadlifting videos I haven’t seen/ “you can do it bro’s” would be nice.
WINK WINK
Lol you guys suck.
I got it. Sorry for the shit quality.
[quote]gorangers0525 wrote:
Lol you guys suck.
I got it. Sorry for the shit quality.
- YouTube [/quote]
no, you suck
I know =/. And thanks. If you have any critiques they’d be appreciated.
[quote]gorangers0525 wrote:
Not that I need any motivation since I’ll have 2 or 3 training partners tomorrow…but some awesome deadlifting videos I haven’t seen/ “you can do it bro’s” would be nice.
WINK WINK[/quote]
Aw, I have tons of awesome DL videos. Too bad I didn’t see this
Good DL there!
Haha next time. And thanks. Looking at the video it seemed much easier than it felt. Maybe I could’ve gone a little heavier. Probably not going to test it again until 5-6 months or hopefully a meet.
WAY TO GO! That did look easy indeedy! Good job.
Week 3 of add 50 complete. Afterwards did
skullcrushers- 3x6x90. Pretty easy but elbows feeling a little iffy so I went lighter than usual.
Hammer high row- 3x15x2pps
curlz
lateral raises ss with pull aparts
Try putting most of the weight on the outside of your palms for skullcrushers. Might help your elbows
Hmm definitely worth a try. Thanks. I was going to do some DB ones but I opted for high rep pushdowns instead and they really made my elbows feel good.
Finished W#7 of add 50. I’d give it a 6 or 7 on the hardness scale. Next one should be about the same and then it starts getting semi-ridiculous lol.
Also squatting tomorrow. Hopefully I kill it to make up for the next two squat sesh’s.
Carb backloading is going well, but it’s pretty hard to gain or even maintain weight. You really have to eat a lot in the backloading portion of the day.