well be going some oly lifting hopefully comming up…current numbers
close grip bench: 275x2
squat: 365x4-no belt
deadlift: 585x7
trying to get to 700dl, improve leg strength alot, and reach a 45" running vert.
anyway today workout
Wednesday:AM
back squat
135x10
225x5
285x3
315x3-better then I expected to be. (depth, form, and strength wise)
deficit deadlifts-4-5" on plates, these plates had holes so it wasn’t the best set-up, idk If I use them for this again.
225x3
315x3
405x1-double overhand and beltless
495x1-belt on here on, hook
585x1-hook, wanted to go higher but this one felt like I was tearing both pecs! wtf!
highest decline situps
x20-twisting
x20-twisting
x20-twisting
about it…prolly gonna hit more accesory tonight for legs and abs.
[quote]BlackLabel wrote:
Glad to see your makin a log man. Good luck with training, hope you get that 700 pull soon.[/quote]
I got the strength just have to beleve I can do it now.
back squat: below parallel by two or more Inches…It might as well be called ATG squats I did today, never had this much flexibility.
135x5
135x10
225x5
295x3-all atg lol
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
260x3
lol lot of sets but not the heaviest weight.
one leg leg press
225x8
225x8
225x8
one leg rdl’s-just trying these out
30’sx5
30’sx5-horrible balance arrrrrrr
one foot barrier hops
x15 side to side
x10 front to back
x15 side to side
20" single leg jumps
x3-each leg.
nice volume today, and WOnderful depth, really may have been the so called “atg” squats.
ordered oly shoes monday, can’t wait for them to get here!
Thurday AM: check out a potential gym for oly lifting and regular stuff too 20-25 minutes from mi casa.
close grip bench: no wrist wraps today
135x8
185x5
225x8-solid
far bent over rows
70’s x15
pullups with chains on neck
bw+40 for 11 reps
and then f’d aorund with glute ham raise, and reverse hyper.
Thurday PM
front squat
135x5
135x5
245x3
245x3
245x3
245x3-heels on 2.5 lbers
245x3-same
245x3-same
standing strict press
135x8
155x4
155x4
155x4
dips
bwx8
bwx8
bwx12-had more rest before this set=more strength
tricep push downs
150x10
150x10
60x10
60x10-different attchment
lateral shoulder raises
20’sx12
20’sx12>>>25’sx10 foward tho.
seated row
175x15
arms were huge today honestly kinda out of nowhere too…arms are not good for jumping stop me before I become a ‘bench boi’ LMAO.
Friday Pm workout
FIRST WORKOUT WITH OLY SHOES!!!
behind the neck jerk
135x10
205x3
225x3
245x3
260x3
270x3-not bad for my current overall fatigued state.
210x3
210x3
210x3
210x3
Back squat
135x5
135x5
225x5
300x3
320x2
330x2
265x3
265x3
265x3
265x3
Highest decline situps
25lber behind head X 7
In shower after workout I touched my toes for the first time…finally getting some decent flexibility.
atg squats=more flexible I guess LOL
lol anyway todays (saturday) AM training session
weighed in at 220 today with all my clothes on pre-training…still not 100% on what I should weigh in the summer when I plan to get as low in bodyfat as I can for jumping.
back squat
135x5-front jus tto see something
135x10
225x5
275x3
315x2
335x2
355x1-not hard. below parallel not atgs tho.
cleans-just to check form again
135x3-singles
185x1
230x1-looked better to me, but Im no expert form check part 2 (230) - YouTube
close grip bench
135x8
185x6-uhhh felt yesterdays btn jerks lol
225x3
255x3-small amount of strength in tank
135x3-spped
135x2-speed
pullups-med to wide
bwx10
50x6
90x3-good (310lbs total weight)
incline press
135x5
205x5
205x5
205x5-5th had a long pause
225x2-strength in tank tho.
seated dbl shoulder press-neutral grip
60’sx14
60x6-one are at a time
box jumps
36"
x3
x3
x3
Seated box jumps
40"
x1-whats my standing vert at you think? 40 inch - YouTube
36"
x3
x3
box jumps with 10lbers in hand
36"
x3
x3
saturday Pm session
squat
135x10
225x5
315x2-knees too stiff, makes sense tho, but still annoying
225x20
275x3
decided here to move my feet out wide for my knees sake
225x3
225x3
225x3
225x3
225x3
225x3
225x3
Romanian deadlifts-done inbetween squat sets (they help with knee pain)
60 lb dbls x15
60 lb dbls x15
60lb dbls x10
60lb dbls x10
switched to a barbell
135x10
225x5
315x5
405x4-have a vid I can upload if anyone is curious.
225x10
225x10
gonna take tomarrow off from lifting, I might go play a little dodge ball though, maybe not.
Might take monday off as well, squatted so many times in the this week lol quads are growing at least lmao
[quote]bignate wrote:
have you tired foam rolling the it band and groan down to the knee?/ that helped loosen up the knee area for me greatly
[/quote]
No, I will check that out…my knee pain goes away temporarily with hamstring exercises, like lying curls and RDL’s both make the knees feel a bit better.
wednesday: early workout
back squat
135x5-knees are stiff but getting better.
135x5-lying hamstring 145x15
225x5-lying hamstring 145x15
275x3
305x2
315x4-4th was a little hard =(
335x1
345x1
pullups
bwx10
50x6
50x6
close grip bench
135x10
185x5
235x3
260x3
about it.
gonna do higher volume tonight.
wednesday PM
back squat
135x5
135x5
225x5
315x2
335x1
315x4
280x2
280x2
280x2>>205x2 cleans
280x2>>205x2 cleans
280x2
280x2>>205x2 cleans
280x2>>205x2 cleans
280x2>>205x2 cleans
280x2
280x2
wanted to do more sets on squat but I started to loose any speed I had to begin with…I woulda gone on but I don’t think doing squats which each rep last 5 seconds would build the kinda power I need.
reasons why I had little power:
could be all the workouts
could be I didn’t have enough carbs today prolly under 130grams.
Protein is near 400-450 grams tho.
Thursday training:
squats
135x2-not knees, but just so stiff. >>lying hamstrings 145x15
135x10>>ly ham 145x15
225x5>>ly ham 145x15
275x2
275x2
315x1
350x2-good, def. below parallels but atgs? idk for sure
315x2
cleans
135x3
185x2
235x1
pullups
bwx10
45x8-new record??
45x5-super wides
dbl press seated-one arm at a time
65x8
65x8
65x8
seated rows
200x10
about it. low volume today, try to do more volume manyanna.
Friday AM
back squats-below parallels and no belts like always
135x2-lying hamstring 145x15
135x5-lying hamstring 145x15
135x10-lying hamstring 160x10-lil breh went heavy??
225x5
275x2-felt real easy.
315x2
335x2
225x8-not comming up all the way
225x8-same
dips
bwx8
bwx8
bwx8
bwx8
seated rows
200x10
200x10
200x10
200x10
dbl rows
140x8
140x8
140x8
ez curls
105x8-close grip
105x6-wide grip
then foamed rolled and did TKE’s and strenched quads a lot…I rly didn’t know if I was doing the foam rolling 100% right but I did a lot of quads, hamstring, and just a lil calves.
Friday PM:
squats
135x5
135x10
225x5
315x2
365x1-good, not atgs but still below paralells.
(then all the volume work I make sure to get atgs)
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
275x3
btn jerks
135x5
225x2-felt real real light
225x2
265x2
280x2-stopped after this cause I was pressing out, and not jerking with good form. (no homo)
squats were real strong today, prolly good for more weight.
saturday morning
went down to ernies pl gym today:
squats:
160x10
160x10
250x8
250x8
300x5
320x3
340x1-quick
deadlift
135x3
225x3
325x2-D.O.
415x1-hook
505x1-hook
575x1-real quick, hook
615x3-hook grip, more in tank.
close grip bench
135x10>>>8 wide grip pullups
185x4
225x4-soo easy
280x1-easy rep, not too bad.
Overall pretty good, but really wasn’t as warmed-up as I’d like to be for anything, Only had protein shake+bananna before the workout. the 615 tripple is good considering I have squatted like 7+ times these last five days, and my body isn’t 100% used that yet.
They were playing some kind of rock music the whole time, lol, not workout music IMO.
yo, i would go buy a pvc pipe in the same size as your roller and use that for maximum damage to hard tissue, for knee help, roll the out side of your leg from bottom to top, go as close to the knee as you have muscle, and the repeat but on the inside. the inside is a lil trickier, i usually lye on my stomach, bring one leg to the side and the keep the knee at a nienty degree and roll side to side on the groin and again all the way down the leg, this should help alot.
[quote]bignate wrote:
yo, i would go buy a pvc pipe in the same size as your roller and use that for maximum damage to hard tissue, for knee help, roll the out side of your leg from bottom to top, go as close to the knee as you have muscle, and the repeat but on the inside. the inside is a lil trickier, i usually lye on my stomach, bring one leg to the side and the keep the knee at a nienty degree and roll side to side on the groin and again all the way down the leg, this should help alot.[/quote]
alright I will get some…might as well get some small pvc and make wrist rollers for my little forearms while I’m at it lmao.