It was raining outside so I didn’t get to do prowler pushes 
I did a circuit instead for 3 sets:
Kettlebell Swingsx20
Keg Clean and Pressx5
Push Upsx10
I trained the kids afterwards and my son Blaine got a squat PR of 205x5 at 13 years old and 125lbs! He’s going to be quite a lifter if he stays focused.
Snatch Grip High Pull
45x10
135x5
185x5
205x5
225x5
240x3
240x3
190x5
190x5
190x5
Front Squat
135x5
185x5
225x3
275x3
275x3
225x5
225x5
225x5
Ab Wheel…Superset…Press
x10-135x10
x10-185x8
x10-205x8
How is the back feeling? Looks like it must be feeling pretty good after seeing those heavy deficit deadlifts a few days ago.
My back is doing quite a bit better. I could still feel it on those heavy deficit deads because I got out of my groove a little bit and the bar came out in front of me but other than that it’s doing fine.
Snatch Grip High Pulls
45x10
135x5
185x5
225x3
240x3
240x3
185x5
185x5
185x5
Front Squat
135x5
185x3
225x3
275x3
275x3
225x5
225x5
225x5
Ohp
135x8
185x8
135x5
135x10
I was out of steam by the time I tried to ohp. Videos up later.
DB OHP
60x5
80x5
100x1
120x1
140x1 PR
DB ROW
140x5
140x5
140x5
I had a long day and wasn’t nuts about training like I usually am so I just kinda did what I felt like. I got a db press record out of it though which is always nice.
Congratz Dude! You made that look easy!
[quote]FarmerOwen wrote:
Congratz Dude! You made that look easy![/quote]
Thanks man! I think I’ll keep these in my training cycle for the next few weeks and see how they help with my pressing strength.
Narrow Grip Bench Press…superset…Band Pull Aparts
45x10-x10
135x5-x10
225x5-x10
275x2-x10
315x2-x10
350x2 narrow grip pr
275x5
275x5
275x5
DB OHP…superset…DB Row
60’sx10-120’sx10
70’sx10-120’sx10
80’sx10-120’sx10
Barbell Curls
100x10
100x10
Drop Set
85x8 65x8 45x8
I forgot to video my training but here’s a video I made for a friend on myfitnesspal to address his ohp form.
Paused Front Squat
45x10
135x5
205x5
235x5
295x5
Squat
225x5
315x5
385x8
385x8
Walking Lunges
95x8
115x8
135x8
Backward Sled Drag
150x60ft
150x60ft
Quads=smoked
Not very heavy stuff but a lot of volume. It felt good to do some 8 rep squats and get a gigantic pump in my quads and glutes.
Strict Press
155x10 Log
135x10 Log
135x10 Log
135x10 Barbell
155x10 Barbell
Incline Bench
225x5 (I slid down the bench on accident and had to get someone to come get the bar for me. The floor was too slippery to push myself back up.)
225x10
225x8
DB Rows (super strict w/ straps)
120’sx15
100’sx15
80’sx15
Hammer Curl…superset…Barbell Shrug…superset…Band Tri Pushdowns
50’sx12-315x12-x15
50’sx12-315x12-x15
50’sx12-315x12-x15
Not a very good training session. I didn’t feel very strong and it was hotter than hell in my garage.
Deadlift
315x3
405x3
495x1
525x5
525x5
525x5
Keg Carry
100ft
100ft
Sandbag Load
200X2x50"
200X2x50"
200X2x50"
200X2x50"
200X2x50"
Ab Wheel
x8
x8
x8
I didn’t feel very good, didn’t have much energy and didn’t really feel like training. It was also hotter than hell in my garage and I felt like I was going to faint on several occasions. I had to cut the volume a little short on deadlifts and skipped stiff leg deads but I still got some work in. Sandbag over bar was fun as was the keg carry. Sometimes it’s good to get some training in without a barbell. I bought some more sand today so I can beef up my sandbag. It wasn’t very heavy at all.
I got my new Rogue Beater Bar in the mail last night so this was my first time using it. It is incredibly stiff and really thick. Deadlifting with it was an absolute bitch. 525 felt like 585 on my old bar. I’ll probably get really strong using it though because it’s so difficult to lift and then I’ll hit big PR’s when I go to a meet and use their dedicated deadlift bar. For bench presses and accessories I don’t think the stiffness and thick diameter will pose an issue though.
Great vids. Also you have better hip mobility than I do…
[quote]csulli wrote:
Great vids. Also you have better hip mobility than I do…[/quote]
That is surprising because I’m a big fat guy who feels tight all the time. If you’re that tight then you should definitely do some more mobility drills and static stretches.
I’m aware of the fact that I’m still pretty fat but this was me this morning. This is a huge improvement from earlier this year. I only have about 40lbs to go before I’m at a decent bodyfat percentage.
Press (Clean Once)
45x10
135x5
195x5
195x5
195x5
195x5
195x5
Barbell Row
275x5
315x5
365x5
Z Press
115x8
135x5 These were hard!
3 way shoulder raises-barbell curls-band tri pushdowns
25’sx12-65x20-x30
25’sx12-65x20-x30
25’sx12-65x20-x30
Front Squat
45x10
135x5
225x3
255x3
295x3
Hip flexors were killing me so I called it quits. I’ll work on my hip flexors today and try to do some back squats tomorrow night. Front squats still looked pretty good though. I should try to keep my elbows a little higher but other than that I thought they were damn near perfect.
[quote]Loftearmen wrote:
Z Press
115x8
135x5 These were hard![/quote]
First time doing those?
[quote]LoRez wrote:
[quote]Loftearmen wrote:
Z Press
115x8
135x5 These were hard![/quote]
First time doing those?[/quote]
Yes. They were very strange. The weight felt really light in my hands but pressing it was incredibly tough. I’ll have to stick with them for a while.
[quote]Loftearmen wrote:
[quote]LoRez wrote:
[quote]Loftearmen wrote:
Z Press
115x8
135x5 These were hard![/quote]
First time doing those?[/quote]
Yes. They were very strange. The weight felt really light in my hands but pressing it was incredibly tough. I’ll have to stick with them for a while.[/quote]
First time I tried them I fell backwards haha