185
narrow grip ez curls-70- 12,10,10
185
SOHP- 95x5, 115x5, 130x5
Box Squat- 235- 4 sets of 5
Front-Racked, “touch, go, and hold” Calf Raises- 135- 3 of 10
Crunches- 4 sets of 15
crunches- 20, 15, 15, 15
almost ready to really get after it again
err day hang cleans- 2 of 5 at 190
bench- 3 of 5 at 190
close grip- 145- 15 reps
190(only one set)
curls at 4 widths, starting normal, going wider each time. 4 total sets of 10
crunches- 4 sets of 18
wideout stance rows- just the bar 4 of 6
4 sets of ten curls of narrowing width
throttles- 65- 3 sets of 8
crunches- 4 sets of 20
jump rope- 55 jumps
hang singles to 235
box squat- 250- 4 sets of 5
jump rope- 55 jumps
Bench-200- 3 of 5
3 plyo pushups and sprint out- 6 sets
heavy full ROM tri extensions
crunches- 23, 22, 20, 20
60 jumps
hang clean-205- 3x3
6 of 3 plyo pushups and sprint out
60 jumps
Box Squats- 135x5, 225x5, 275- 4 sets of 5
75 jumps
Bench- 210- 3 sets of 5
CG- 150x11
5x5 plyo pushups
crunches- 23,23,22,22
hang- 210- 3,3,2
widening curls- 75- 4 sets of 7
curl sets were good, bis have been throbbing just above the elbow all day. real good deep sore.
Got some OHP in, not sure of the bar weight i hope it was 15-25 but to be safe lets call it ten.
100x5,130x3, 140x3, 145x2
later
Crunches- 4 sets of 25
nice hang cleans dude!
What are widening curls?
[quote]hastalles wrote:
nice hang cleans dude!
What are widening curls?[/quote]
Thanks. Im happy with what doing them 4-5 times a week using dan john theory did for them cause im pretty sure i woulda maxed out about 205 before i did those 40 days, but its really not that good considering my bodyweight(229, so barely broke bw on that single) and I did 240 when i was 20 or 21 throwing for sjsu.
Widening curls is just my shorthand for when i start already wider than normal and get wider and wider each set on some straight bar curls. Just trying to get different angles and spur growth. No one taught me those, total bro science. I got deep sore and minor stretch marking though, so Im claiming success
Box Squats- 135x5, 225x5, 285- 4 sets of 5
Front Squat Holds- 335- 6 sets- probably between 12 and 20 seconds, seemed like it varied a lot.