Bench to 250x1(no problem), 225x 2 of 3
Squat to 300x1, 260x 2 of 3
Broke the first fucking rule of fight club, “dont fail reps” Greed said go get more 18 hours after the last session and i ignored how slow 240 went up. That said clean was good and squat was okay.
Bench to 240x1, 255 failed
Squat to 290x1
Hang to 240x1
Hang to 250x1 (PR)
Bench to 250x1, 230x 2 of 3
Squat to 310x1, 265x 2 of 3
bench to 255x1, 230x3, 225x3
Hang to 245x1
Bench to 255x1, 235x2, 225x 2 of 2
Squat to 325x1, 270x 2 of 3
Bench to 260x1, 230x 3 of 2
Squat - bar - 3 of 10
hi. i just noticed your log.
if you want a good book on throws, check out
tony naclerio teaching progressions of the shot disc and jav.
its an old book. i havent been around for many years, but some old stuff works just fine.
[quote]domcib wrote:
hi. i just noticed your log.
if you want a good book on throws, check out
tony naclerio teaching progressions of the shot disc and jav.
its an old book. i havent been around for many years, but some old stuff works just fine.[/quote]
thanks. im mostly into weight throw currently. its the last thing i learned i feel like i still have some potential, where as the others im pretty convinced id struggle to ever be adequate. still do a little shot/disc for fun. you keep a log on here?
Bench to 255x1, 235x 2,2,1 (shit, need to back down on the ego and stop failing bench reps)
Squat to 320x1, 275x 2 of 3
[quote]MattsonThrows wrote:
[quote]domcib wrote:
hi. i just noticed your log.
if you want a good book on throws, check out
tony naclerio teaching progressions of the shot disc and jav.
its an old book. i havent been around for many years, but some old stuff works just fine.[/quote]
thanks. im mostly into weight throw currently. its the last thing i learned i feel like i still have some potential, where as the others im pretty convinced id struggle to ever be adequate. still do a little shot/disc for fun. you keep a log on here?
[/quote]
yep i do
its in the indigo project logs
Hang to 250x1
Squat to 315x1 - walkouts: 2 with 405
weight is 219
Bench to 265x1(PR), 240x2, 235x 2 of 2
Hang to 245x1
Pretty awesome workout. Worked, came home and started watching the pacers, got chipotle at halftime, fell asleep for like 30 mins during the last two minutes of the game (fortunately david west was clutch in my absence). needed to drop some ish off at my friends, he couldn’t be up late, so i went over there and crushed an OE thinking “well i feel banged up, a night off might serve me well”, then decided: f it I wanna bench. Got in the gym with a little attitude, hit 255 no prob, SMASHED 265, was tempted for more but resisted. back off sets were good. Broz is the man, even if im applying his theories ass backwards.
Weight is 220
Bench to 270x1(PR), 245x2, 240x 2 of 2
Squat to 335x1(shoot, you can call that my o.r.m. cause I STRUGGLED), 275x 2 of 3
220
Hang to 255x1 (PR)
221
Bench to 260x1, 245x 3 of 2
Squatted bar a bunch, knees werent having it.
219
Bench to 260x1, unracks and hold for 9 count with 280 and 300
Hang to 260x1(PR)
okay, loved the broz-based work but the joints cant do that forever. on to x-thib’s beast building phase one.
as seen here: Beast Building - Part 1
Doing 15 minutes not 20 on motor learning days, cant spend 60 minutes on work sets alone every time i gym it.
Wanted to bench, squat and use hang cleans for the pull, but found hang cleans after more squat volume than im used to ain’t happening so using somewhat wide straight bar curls, brotastic.
weight is 218
motor learning day, 15 minutes of sets of 3 with 80% max each exercise
Bench- 15 minutes of 215x3 - got 9 sets
Squat- 15 minutes of 265x3 - got 7 sets
SBCs- 15 minutes of 95x3 - got 9 sets
218
Isometric and Explosive Contrast Day
A1. Bench ISO- pretty low in the ROM, 6 sets of a 9 count
A2. Speed Bench- 135- 6 of 5
B1. Squat ISO- high in the ROM, 6 sets of a 7 count
B2. Jump Squat- 135- 6 of 3
C1. Curl ISO- just above halfway, 6 sets of a 7 count
C2. Speed Hammer Curls- 25s- 6 of 5