I really do GV, in essence I feel its another multi joint movement, in the beginning Im using alot of Glutes and Hammies for the initial explosion and then from there the upper back, traps and delts get the brunt of the work…for me it is a direct translation to the top half of the DL. I also find them fun
Enjoying them really matters and seeing the positive results helps alot too.
Under the weather and it showed…
Oly Squats - 135x10 225x10 275,300 x5 315,320x3
SGDL - 135,225,315x5 (ss band leg curl 3x10)
Leg Ext (RP) - 155x15,12,10,10,9
Nice work Matty
Thanks Dude…just trying to maintain
Another day of feeling like crapola…
In and out of the gym in an hour today…still got alot done on my BBrotastic day
Cable Flyes - 5x15-20 (SS band Pullaparts 5x10)
CG Floor Press pause at bottome - 135x15 155x10 185x10 205x5 (SS Face Pulls 95x4x12)
HS Vert Press - 2plt x 4 x 15
Meadows 6 Way - 10x10 15x10 20x5 25x3 10x20 (SS Band Pushdowns 120 total)
Meadows Row - 1plt x20 2plt x10 3plt x10 2plt x15 1plt x20
Curls - 25x20 35x10,10 40x10 45x10 (SS with Svend Press 30x3x15
That’s a ton of work for not feeling good. Nice job Matty.
Yeah that’s some volume for feeling like “crapola…” I give you permission to take a day off, the key is your going to have to show up at the gym , and act like your doing something. Have you ever seen that guy. You know the one that walks around with a dry towel.
[quote]Dude623 wrote:
Yeah that’s some volume for feeling like “crapola…” I give you permission to take a day off, the key is your going to have to show up at the gym , and act like your doing something. Have you ever seen that guy. You know the one that walks around with a dry towel.[/quote]
Dont forget the shitty Valeo lifting belt, that is wore at all times!
Thanks Dave!
Squats - up to 315x5
Deads - up to 405x3
Bench - yep cg too
Pendlays - up to 225x2x10
Face pulls - 95x4x15
Conditioning consisting of three rounds of the following…
Mountain Climbers 20 sec
Inverted rows x12
Hang Cleans 90x10
Spread Eagle situps x10
Have you ever done dead bugs for the core and abs? Looks like an intense work out up there.
Thanks GV Im always looking for ways to hit abs in different ways so I actually do them
Deload…
SGHP - up to 225x2x5
Hang Cleans - 155x3x5
Band resisted chins - 4,4,3
BW chins - 10,9,7
Shoulder triad
Seated db oh press - 30,35,50x20
Db laterals - 30x15 35x12
Db cleans - 30x15 35x10 40x10
Cable flies ss with db floor press 3x15
Sprints on treadmill… Sort of…I was afraid if I went too fast it would be faceplant time.
So 5 rnds of 15 seconds of “sprinting” on an incline
I likey the sprinting.
I kind of like it too dude.
Today was solid…
A1 - Olyish Squats - 135,185,225x10 275,315,335x5
A2 - Dimel Deads against Minis - 135x3x10
Speed Deads Against Minis - 315x6x3
B1 - CS DB Rows - 50,70,70 x15
B2 - CS DB Rev Fly - 35x3x15
C1 - Incline Spoon Press - 35,50,60,60 x20
C2 - Band Pushdowns - 20,15,15
EZ Bar Curls - 70x3x20
Concept 2 Row - 1200 meters total, resting a bit between, 4x150 meter intervals of going balls out.
lean gainzzzz yo
Yeah Yeah Get Some Matty.
Any gainzzzz are good.
lol thanks guys.
Today…
A1) Floor Press - 135,185,205x10 225x5 135x30
A2) 1 Arm Tbar Row - 50x3x10 50x20
Meadows Row - 1plt x20 2plt x10 3plt x10 4plt x3 2plt x15
Meadows 6 way - 10x10 15x10 20x10
3rnds of the following (from todays article about finishers) was supposed to be 6rnds…fuck that, when I do this again next week Im gonna drop the weight.
x10
Bar, 90, 90
SLDL
Hang Cleans
OH Press
GM
Squat
again no shot of 6 rounds.
Back at it today
Squats - 315x5 350x3 390x1 wraps 405x1 430x1
Deads 315x5 405x5 455x3 495x1
Pendlay Rows- 225x5x5
Bench 135,185x10 205,225x5 (SS with wide grip pull ups 5x5)
Today…
SGHP - 235x5x3 (SS Face Pulls 95x4x15)
Hang Cleans - 135x2x10 185x3x3
Banded Land Mine Press - Avg Band 3x20 SS DB Laterals 30x20 40x2x15
HLR - 3x10, Planks, Dead Bugs (not sure if Im doing these right felt them more in my legs than anything)
Sprinting on the treadmill for conditioning.
BW still 236.
I know I said I would stop doing hang cleans, but I like them and my ego had me doing weight that I could only do with incorrect form. Ill keep it light.
Toned down the volume to allow for conditioning and ab work. My quad is killing me from banging them on the hang cleans.
High reps of the following
Flat Bench and CG Dead Bench.
Tri Set of the following:
Spoon Press 35,50,60,60 x15
CS DB ROW 50,60,85,85 x15
DB Rear Fly 35x4x15
Chins - 10, +10x7, +25x5, +45x3, 7, +25x5, +45x3, 6, +55x3, 5, +45x3
This looks like some really good stuff Matty. Beast it up!!