wednesday:
bike 5mintutes heart rate steady around 145
leg press
135x10
225x10
315x10
405x10
495x20-mid set big black dude said “I like the way you train…the whole body”
speed deadlifts
225x3
315x2
405x1
495x1
585x3- speed deadlift 585x3 - YouTube
hamstring curls
100x25
175x10
then played some bball (2 games) hops were great missed three dunks somehow…lol…missed a tip dunk when I def. was a foot above the rim with a bent arm.
thursday upper body gayness…highlight: standing neutral grip strict press 75’sx8
Satuday:
bike 5 mins.
squats
135x5>>lying hamstrings 110x25
225x5>>lying ham 175x10
225x3>>same
315x1
365x1
405x1-belt
455x1-belt, form was not that good. was easy tho…455 squat raw - YouTube
deadlifts
315x1
405x1
495x1
585x1
635x1
705x1-easy actually- 705 deadlift 18 y/o - YouTube
about it…not bad.
Sunday:
bike: 5 mins
seated rows
110x30
strict press
135x10
155x3
175x3
195x3
225x0-woulda have to strain. didn’t want to strain pec ya know.
145x8>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x7>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x6>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x5>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x4>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x3>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x2>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
145x1>>95x8 bench, reverse cable shoulder flys 25 a sidex 10
face pulls
120x20
190x20
215x10
240x10-more then I weigh I think lol
face pulls are a joke to me, lol load up a garbage truck lol
tri/bi supersets
100x10
100x10
100x10
looked big today and slightly less fat (didn’t really eat carbs yesterday)
Saturday:last workout before meet, worked out-outside, big bro was home he did same workout with his weights as well (hes only 175ish)
squats
135x2
205x9
275x9
275x9
275x9
275x9
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
290x7
290x7
290x7
290x7
290x7
305x5
305x5
305x5
305x5
305x5
305x5
305x5
thats like 136+reps right there lol
RDL’s
135x6
225x5
315x5
405x3
475x3-new record, was easy.
one arm snatch
135x1-lol
then played a little bball, Can’t wait to get lean and jump real high! hahahah
Power meet:
only slept 3hrs about before (had to leave real early to drive to meet) wasnt too tired tho.
Weighed in pretty light I thought, 233. (no lifting for a week=less glycogen retention in muscles??)
Squats
warmups
135x20 lol
225x5
315x2-belt
365x1-belt
Attempts
407x1-real easy
447x1-not hard, not easy.
passed on third to save strength for deadlifts
bench
132x1-lol
deadlifts
warm-ups
245x3
335x2
425x1
515x1
Attempts
611x1-ez
705x1-ez
749x1-miss, above knee, woulda got it fresh?? possibly.
video:
OMFG your bench was insane.
I want to see someone pretend to miss a 45 lb squat in a double-ply suit in a meet on April Fools Day.
[quote]xjusticex2013x wrote:
OMFG your bench was insane.
I want to see someone pretend to miss a 45 lb squat in a double-ply suit in a meet on April Fools Day.[/quote]
yeah I KNOW! lmao…(might be getting surgery on pec btw)…lol…I think some people do some similar stuff in meets and not as a joke. lol
Monday: people came over to lift in my garge, while being cold (17 degree) the atmosphere was good.
Squats-not in oly shoes, to be easy on knees.
135x10
135x10
135x10
225x10-real quick, and jumped a foot with last rep.
snatch-real close grip
135x1
cleans
225x1
315x0-got it about to neck height but it was 4" too far foward, and i didn’t bend much to try to catch it lol, it was more of just a fun thing, since everyone was deadlift and I didn’t want to since the meet was two days ago.
about it…day 2 of diet already feeling so much lighter on my feet, and so explosive, knee troubles are going away, and arms even look more defined, no homo hahahahahahahahahahaha
main reason for knees feeling better I think is that the blood that was always by digestive track to helping with absorbtion/digestion of mass amounts of food all the time, now that blood a lot of the time is in knee joint and providing the knees with more materials for construction. Tell me If i am crazy, I may be.lol
saturday: pl gym
squats
145x10
145x10
170x10
250x5
337x3-belt
387x3-belt wraps
462x1-same
527x1-same, not too bad.
Deadlifts-light
325x3-deficit
415x2-defict
505x16-straps, 505x16 at 225 bw - YouTube
not too bad.
Hey breh, do you have any tips on how to help get your deadlift up?
[quote]xjusticex2013x wrote:
Hey breh, do you have any tips on how to help get your deadlift up?[/quote]
ummm…front squats, rdl’s ab and lat work.
Sunday:went in for a pot-luck upper body, and some light bball.
decline situps with med ball throws
x15
seated row
100x25
120x15-explosive, lol
200x10
295x10-felt better then ever I think.
abs twist with cable
30x15
60x10
60x10
tricep under hand push downs
50x20
20x20
90x15
90x15
dbl strict press
80’s X 5-more in tank for sure.
few bicep things.
then played 2 games one on one with my brother whos home for a month.
did a few dunks on camera, got a standing dunk viid too if you want me to upload it…here a running jump test: running vert check Chris Hickson 225lbs - YouTube
Monday: lifting in garage, 7 degreees lol, toes got frozen.
squats
135x7
135x10=close feet
135x10-wide
135x10-close feet
135x10-wide
225x10-close, very fast set.
cleans
225x1, jerked it easy too.
275x1-got it but split legs a little, bad form, but good strength/explosiveness.
about it, may have done actually more sets on squat (135x10) but I didn’t keep track, just was alternating wide and close without oly shoes…Knees are doing real good. Not getting surgery for pec since it wasn’t detached.
So, I assume that it was just a moderate muscle tear?
Lol @ 7 degrees.
[quote]xjusticex2013x wrote:
So, I assume that it was just a moderate muscle tear?
Lol @ 7 degrees.[/quote]
umm, I really am unsure on severity.
bascially he said I will never be the best bench I could of been, but that was compromised 4 years ago when I did basically the same thing to the other pec…so they’re equally weak now…lol.
Tuesday:No carbs again today(cept a tiny bit in protein shake pre-workout)
seated row
100x25or more
200x10
295x12-solid
cable oblique twists
30x15
50x15
pullups
bw 50 for 5…little bit in tank.
btn jerk/overhead press
135x5
185x4
225x4-right here I knew I could do a lot, this was such a joke.
265x3
285x2
315x1-easy. 15 lb record. vid: 315 btn easy - YouTube
chest suppoted row
45x15
90x10
135x10
180x6
225x3-heavy, lol
90x15
90x15
90x15
90x15
rear delts flys
25 a side x 10
few curls
then played basketball, was my best day, I think, ever from a athletic ability point of view I believe. got some good dunks.
this “no” carb diet is making my explosive power off the charts!!!
Saturday: down at pl gym
squats-no belt, no oly shoes
157x7
157x10
157x10
247x5
157x10
157x10
247x10
337x2-quick
deadlifts
225x3
325x3
415x2
505x1
615x1
725x2 725x2 deadlift @ 225 raw - YouTube
squats again no belt
227x10
227x10
done.
Monday:
hamstring culrs lying:
100x30
200x2-about to cramp, stopped
200x10-no cramp
squats
135x5
135x10
135x10
135x10
225x5-last rep overhead
225x5-same
315x5-not bad, but could feel the deadlifts from other day, stopped here.
135x12-wide
135x12-wide
135x12-wide
hip thurst-dbl on lap, shoulders on side of bench
120x10
120x10
120x10
cable ab twists
50x10
70x10
ab machine
x10
x2-horrible cramp in lower abs lasted 5 minutes, never had it that bad!
then drank some protein and went to play basketball a little
bball was alright still had some minor stiffness from saturday.
Have you ever tried doing hip thrusts with a barbell? You could probably work up to 450
I been training lighter with tons of reps and sets to give loose fat and rest before a gym deadlift meet.
Today was the deadlift meet got 735 and only weighed 221 today. heres a vid: 735 @ 221 raw deadlift 18 y/o - YouTube