Like all the DB work Matty, it pays off in the end.
Thanks Dude…
New gym…again. Switched to a place called intoxx fitness which is a basic gym. But the bonus is that its connected to a Parisi speed school. This is where I believe DeFranco got his start. The director will allow me to train there for free when he is there so its a no brainer.
Been sick so today sucked.
3x3 week 3 day 1
Comp DL - 375x5,4,5,4
SSB Front Squat - 235x4x4
First time using a SSB and being the polak that I am I used it backwards… Me likely.
Db bench - 100x3 90x4x6. 100 was too heavy but 100x3 is a post injury P R!
Db rear fly - 30x3x15
The following in a circuit
Lat PD - 60 reps
Weighted Hypers - 60 reps
HLR - 60 reps
Meadows 6 way - 10x10 20x5 15x10
Now that looks like a great gym to lift in. Hey, great work with the SSB…just think how much more you will do when you wear it the other way.
Congrats on finding what looks like a real good new spot Matty. I hate a gym where everything is too close together, plenty of room so people aren’t on top of you at your new spot.
Yeah guys, it looks like a real find. Finally will have access to equipment that will benefit my strength gains
Lifting with a fever no bueno
3x3 week 3 day 2
Flat bench - 235x4x4
SGDL - 340x4x4 315x4
Spoon Press - 60x4x15
CS DB row - 60x4x15
Cable ab thingies - 60 total reps
Bench is showing signs of life most I have benched since getting hurt. A struggle nonetheless
Wow dude, it looks like you have plenty of room.
[quote]Crippler56 wrote:
Wow dude, it looks like you have plenty of room. [/quote]
I really do, Im pretty lucky
3x3 Week 3 day 3. Deload this upcoming week
Squat - 300x4x4
CG Floor Press - 205x4x6
GM - 135x5 225x3x5
1a - Pendlays - 225x6x10
1b - Hypers on GHD - 6x10
1c - Sit ups on GHD - 6x10
Curls
Chins throughout session
Awesome gym!
Martin Rooney (the badass trainer that writes for this site sometimes) trains his guys in one of those Parisi places -you can see it in all his videos.
[quote]punnyguy wrote:
Awesome gym!
Martin Rooney (the badass trainer that writes for this site sometimes) trains his guys in one of those Parisi places -you can see it in all his videos.[/quote]
It really is, I have no excuses now, I have everything I need
Extra Day
1A - SGHP - 135,155,185,225X5 250X3 225X3X3
1B - DB snatch - 45x5 65x5 70x2x3
2A - Hang clean & Press - 115x5 145x3x5
2B - band pushdowns 4x15
Meadows 6way - 10x10 15x10,8
4A - CG Incline press - 135x4x10
4B - Cable Fly - 4x10
3x3 week 4 day 1 deload
Deads - 325x4x4
Front squat - 225x3x3 (ss pull ups 5x5)
Incline db press 70x3x15 (ss db rear fly)
Reverse hypers - 3x10
Paloff press - 3x10
Meadows row- 1pltx20 2,3 plt x10
Xtra Day…
Some Hammer Strength chest stuff, and flys…
A1 -SGHP - 135,155,185,225,225x3 (didnt have it today)
A2- DB Snatch - 45,55,70,80x5
B1 - Z Press - 90x10 135x8 155x3
B2 - Chins - 4x8
Hang Cleans - 135,155,185x5 205x3 185x5
Face Pulls - 4x12
Meadows 6 way - 10x10 15x10 20x5 15x5 10x5
Curls
How do you like those dumbell snatch reps. I do them sometimes for explosive fun work.
Solid work Matty. Is the new gym working out?
GV - Exactly what you mentioned…it really is fun…its also helpful because of the neck I have issues pressing OH without too much shoulder pressure, I consider a full body movement.
Crippler - Its been fantastic, my only issues are the bars for DL ing, stiff as hell, but its not a big deal, its just great plus the music is right up my alley.
3x3 block 2 day 1
DL - 405x5x3
Half squat - 405x3x5 @8.5 RPE
CGBP - 205x6 225x3x4
Pendlays - 225,245,255,265x5
Rev hypers, paloff press 3x10
3x3 block 2 week 1 day 2
For the first time I squatted with no music and no background noise I was totally alone. The noises my knees were making were nauseating.
Comp Bench - 245x5x3
Rack Pull just below knee - 405x5 455x5 500x5
Only squat - 225x5 275x5 315x5
4a - chins +20 x 6 +35 x 4 +55 x 4 +35x6,4 bwx6
4b - paloff press 3x10
It must be new gym-itis everything feels soooo heavy…but I felt like Mr T with the chins
The Silence! I prefer Metallica of Van Halen blasting to aid my intensity.
I hear you on the knees Matty. My son has asked me why my bones crack when I do squats.
Music or some noise will now be a requirement fellas!
I Trained on Saturday…in starting my first work set of squats (called for 315 for 15 reps total) I felt a pop in my hip…sonofabitch…it kind of derailed everything so I did some pumtastic stuff to end the session, nothing of note.
I really have to be warmed up at this point for any major lifts. made a point to do some extra recovery stuff on Sunday and hit it yesterday.
Squats 315x5x3
SGHP - up to 250x3x3
Clean and Press (from blocks) - 135x4x8
Chest Press PL - up to 3plts x5x5x4 (SS with rear db fly 30x3x20)
Trap bar walks - up to 3pps back and forth.
First time trap bar walks, they were tough.
Hip and knees held up well enough, we will see how it goes today
Trap bar walks are a killer-I love them. Nice lifting with the creaks and snaps.