4/19/15 - the night before I had anxiety because I hadn’t a fucking clue on what i was gonna do today. didn’t make any judgement till i finished my dynamic pre-workout shit.
Deadlifts from 3 inch blocks
45x8,5
135x5,5
225x3,3
315x2
405x1
500x1
550x1
605x3 last rep wasn’t even a near-death grinder. As i’m becoming more familiar with 600+ weights i’m gleaning a new sense of deadlift confidence. I’ve had to work hard this past 6 months in rewriting a new deadlift ‘legacy’ because the old one was just teemed with injury, and dreading any kind of conventional pull. i’m partial to sumo now but i think it’s literally because my body can’t stand conventional. not ditching conventional forever since i’ll have to pull that way in strongman contest though.
Hip Thrusts (The reason I don’t go heavy on these is because past a certain point your hips can’t fully extend through which just makes you oscillate in an anterior pelvic position. With lighter-medium weights, you can actually push through completely and really stimulate the glutes in a far more functional position for deads/squats. Helpful for me because I’m inclined to have an ant pelvic tilt.)
135x15
135x15
185x15
135x15 (slow conc with 5 sec pause toward the end reps)
Pointless GHR Emulation that just make smy hamstrings cramp
xstuff
xnot really
xprobablynotdoinganythingbutelicitingcrampsatnighttime
Oblique Side Crunches/Leg Raise+extension at top SS
x15/15
x15/15
x15/15
x15/15
I’ll get around to filming my deads soon enough. Setting up the camera and shit for some reason detracts from my focus, but I’ll make it happen.
Oooo gettin it, gettin closer to that big 6 bill playa.
Yeah man. Not even going for 600. Gonna attempt 605 soon. 5lbs is srs bsns.
4/21/15 - Don’t think I got to sleep till 2 am last night and woke up at 7:30. For some reason I thought an extra heaping cup of coffee would really help todays workout. Ddddddnope.
Log Press
110x3,3
160x3
200x1
250x2
290x1
290x3 bleh, 4 reps was there, but i lost control after the third and it shot out in front of me on last rep attempt.
270x5 banged 5 out in a speed rep, but the 6th was just not there, winded too much.
250x6-7 ended this set with a brutal headache.
Hit some shoulder raises/laterals with bands with face pulls to get a decent pump and just left. Feelin pretty banged up but whatever.
4/23/15 - Goal was 10 reps with 365…
Front Squat
135x5,5
225x3,3
275x3
315x1
365x6. became infuriated, knowing i’ve done 405x4. headbutted some shit, and 30 seconds later took it back out of the rack and tried to get 4 more reps to make 10. failed on the 4th and dropped it like a bitch.
Welp. Almost 100% of the time I attempt rep PR’s, they come to fruition. I even lied awake last night knowing I could execute it for 10. I kept imagining how the weight would feel nice and light on my chest. Everything felt the opposite. Looking back, unbeknown to me at the time, when I unracked it, it was crooked and sliding off my chest on one side. In between reps I kept thumping my body to reposition the weight, but with that much on me, there was no chance and it just siphoned energy.
This fucking weight will go for 10 reps soon! I swear on it.
Also core stuff but who cares.
365x10 would be sick. Gotta video that.
[quote]Ass Banana wrote:
365x10 would be sick. Gotta video that.[/quote]
I’ll make sure to video it.
Thought you would appreciate this if you have not seen it already.
4/25/15 - bodies begging for time off
Rows with stone on sled
250x7,7,7,7 (in rain so very tough)
One arm horizontal band row (lat isolation)
x10
x10
x10
x10
Pull ups
x8
x5
+bands (yes bands) x 3, x4
x8
x5
[quote]Ass Banana wrote:
Thought you would appreciate this if you have not seen it already.
Yes. Coincidentally, I did that routine, and only that before my bombed FS workout. Likely just a fluke but who knows…maybe Mark Bell could learn a little something from me.
[quote]strongmanvinny wrote:
[quote]Ass Banana wrote:
Thought you would appreciate this if you have not seen it already.
Yes. Coincidentally, I did that routine, and only that before my bombed FS workout. Likely just a fluke but who knows…maybe Mark Bell could learn a little something from me.[/quote]
That and you feel like yoyre going to die over like five reps front squatting. Minor detail.
4/28/15 - Definitely gonna chillax for the next week and just not lift. I will be showing up for just some ab work and mobility stuff. I’ve been pretty sick and my body just fuckin hurts. Prior to this past week was the longest I went hitting PR’s and lifting heavy. Weirdly enough, I had a funny foreboding that it was gonna end lol. Like 2 weeks ago I was like…wait a minute…this isn’t right for me!
KNOCK ON W- TOO LATE.
Hang Power Cleans
135x5
185x5
225x8
255x2 so ez ugh
275x0 wat
275x0 nope
remove straps
275x0 funniest shit ever. I failed the hang clean again, and just did a random ass effortless continental clean and press with it.
275x0 i’ve actually done this before i think.
225x8
185x15, rest 30 seconds 5 more
Squats
135x10
185x5,5
135x10,10
ab stuff
5/5/15- Finally back after a week off and being sick. I had been pretty busy so the training I had done was just adding insult to injury. Goal for today was keeping the time under tension down, as anyone should do coming back after an extended time off to avoid being ridiculously sore the following day.
Back Squats
45x8,5
135x3,3
185x3
225x3
315x3
belt on
405x5 really easy. PR is 10 but I think once I’m back in my groove for squats I can get 11 or 12. Glad it felt as easy as it looked.
Tire Flips
700x5
700x5
700x5
Pause FS no belt
315x1
315x1
315x1
Ab Circuit:
Hanging Leg Raise
x15
Lying Oblique Crunch
x15
Lying Leg Raise+Hip flex for extra ROM
x15
DB side bend
x15
^ 2 rounds and done.
5/7/15- bodybuilding press day lol. learned how hard behind the neck presses are.
BTN Press (standing)
45x8
95x8
135x8
155x8
155x5
155x5
135x5
95x8,5
Standing Neutral Grip DB Press
70x8
50x8
40x10,10,10
Upright Row
135x10
135x10
135x10
135x10
DB Shrugs w/ pause at top (doing these slow and controlled is 10x harder than just repping the shit out of em my god)
100x15
100x15
100x15
Side lateral/front raise SS
10x15/15
10x15/15
10x15/15
Face pull
x15
x15
x15
5/8/15 - auxiliary work and conditioning. twice a week i’ll be doing dynamic bodyweight exercises along with core/ab stuff for an hour+ a day. I can try to film some of this.
Regular squat/deadlift prehab work for about 20-30 minutes.
Lying Oblique Crunches
x15
Hanging Leg Raise
x15
2 minutes of high knees in place
60 foot bear crawls
recline rows
bwx15
4 rounds no rest
5/9/15 - Upper back+bicep hueuehuehuehue!
One Arm DB rows (no straps or anything this time)
100x20
100x20
100x20 this is the most sets/reps i’ve ever done with the 100 without straps/belt.
Meadows Row
50x10
50x10
75x10
75x10
75x10
75x10
Pull ups (30 second rest periods)
x5 lol my pulling muscles are so ded
x5
x5
x5
x5
Horizontal Band pulls
x15
x15
x15
x15
x15
Im always amazed how quickly I fatigue on days I do multiple back movements in a row. Side note, still liked the old pic with the doge in a sweatshirt.
[quote]Ass Banana wrote:
Im always amazed how quickly I fatigue on days I do multiple back movements in a row. Side note, still liked the old pic with the doge in a sweatshirt.[/quote]
LMAO. Speaking of pictures, I’ve never actually made out what your picture currently is.
So…what is it?
[quote]strongmanvinny wrote:
[quote]Ass Banana wrote:
Im always amazed how quickly I fatigue on days I do multiple back movements in a row. Side note, still liked the old pic with the doge in a sweatshirt.[/quote]
LMAO. Speaking of pictures, I’ve never actually made out what your picture currently is.
So…what is it?[/quote]
Its a manatee that is part genie.
