Solid pull
6/29/15 - Bottom of my scap/rhomboid area started feeling completely FUBAR during my dynamic warm up. Y’know, the kind of dull ache pain induced mainly from complete scapular retraction and inhaling. It was probably from sleeping like a dumb ass. Couldn’t log press, couldn’t do more than 150lbs on bb overhead without pain.
Z Press
45x8
95x5
135x5
155x3 had to shut it down here cuz of my shoulder.
Flat DB Bench
60x10
70x10
90x10
100x18
BTH DB Tri ext
100x10
100x10
100x10
Tri push down (normal then reverse grip)
x10/10
x10/10
x10/10
x10/10
3 way shoulders and done
7/1/15 - Definitely feeling under recovered. For some reason those single leg hip thrusts killed my hamstrings. In spite, did some GPP squat and log work.
Back Squat
45x8
135x5
185x3
225x3
EMOM 2 reps @315lbs for 10 minutes (no belt)
315x10x2
Log Cleans
180x3,x3,x3,x3,x3,x3
Next week I’ll continue the EMOM with log cleans. This week I needed to take it lighter and without the timed approach.
Lying leg raise
x15
x15
x15
Oblique Crunch
x15
x15
x15
Russian twists
25x25
25x25
25x25
Wtfuuuuuuuu dude, why 600 so easy? That was nuts! You do pull like me lol, except sumo of course. I always remember you describing it as a great white shark exploding out of the water to get a seal.
[quote]csulli wrote:
Wtfuuuuuuuu dude, why 600 so easy? That was nuts! You do pull like me lol, except sumo of course. I always remember you describing it as a great white shark exploding out of the water to get a seal.[/quote]
LMAO I remember when I said that. I still to this day see that image when I watch your deadlifts.
7/3/15 - Relaxed upper back day. My fuckin lower body is destroyed atm and this was the last thing i wanted to do.
DB Row (no straps)
100x20
100x20
100x20 completed this last set in a much faster time than my usual sets. The reps were nasty but pretty expected considering I spent less than 2 minutes between each set.
Pull ups
x8
x8
+band x 8, x 8, x 8
Horizontal Cable Row
x15
x15
x12
x12
Banded GM’s
x20
x20
x20
x20
7/6/15 - Those log presses were hard as fuck. Definitely gets hardest mid-way up due to the very brief weightlessness experienced off the chest, but the rebound of the suspended weight coming back down on you. I felt an insane shoulder pump from these.
Log Press with weight suspended by bands
110+50lbs sus x 3
110+70lbs sus x 3
110+85lbs sus x 3
110+100lbs sus x 3 max triple right here
110+85lbs sus x 3
110+50lbs sus x 8
110+25lbs sus x 8
110x12
CG Spoto Press Bench (pinky on knurling)
225x10
135x10
135x10
135x10
135x10
Tri Push downs
x15
x12
x12
x12
Band pull aparts
x12
x12
x12
x12
Pinky on the knurling is close as f.
[quote]Ass Banana wrote:
Pinky on the knurling is close as f. [/quote]
Yeah it’s cause my regular bench grip is only 3 inches out of the knurling. Feels goot dat whey.
Glad you had a similar experience with the log presses man! Thanks for trying them!
[quote]Alpha wrote:
Glad you had a similar experience with the log presses man! Thanks for trying them![/quote]
Yeah, looking forward to the future of my log press!
7/8/15 - Another super early workout. Upped the weight for log cleans this time and every set felt improved from the last. Something I’m learning is to really shrug as hard as you can on the way up, because even if you can muscle the log up to your chest, exaggerating the shrug engages the upper back, and gets the log higher up allowing you to get more hips into it thus setting up for a better pressing position.
EMOM Log Clean for 10 Min
250x10x1 next week will take it lighter for some more reps per minute.
Front Squat
45x5,5,5
135x3
185x3
235x3
275x2
335x1
365x1 was going to continue beltless but definitely not tapped into my FS strength enough to keep going.
belt on
415x1 definitely had at least a double in me with this weight today.
440x0 almost, but ran out of fuel. 415 was deceptively easy but it must have taken the last of my strength for the day.
Drop set (no rest periods)
405x1
365x1
Might see a front squat PR in the near future maybe.
Pull ups
x10
x10 vol PR maybe
x8
Band pull aparts
x15
x12
x12
x12
Face pull
x12
x12
x12
Leg raises
x20
x15
x15
Oblique Crunch
x12
x12
x12
7/12/15
Deadlifts from floor (sumo)
45x8,5
135x8
225x3
315x3
405x2
500x10 PR Last rep was nasty but It wasn’t stalled at any point.
Single Leg Hip Thrust
x15
x12
+band x10, x10, x10
x12 +20-30s iso hold at the top
Banded GM
x10
x10
x10
x10
Banded Sit up
x10
x10
x10
Side bends
25x10,10,10
Good strength bro, keep it up!
7/14/15 - Forgot to log this press day.
Strict Log Press w/ suspended weights
110x5,5
110+sus 50lbs x 3
110+sus 70lbs x 3
110+sus 90lbs x 4 holy fuck the last rep was way irresponsible. ended up leaning back super far to grind it out and it stressed my back hard.
110+sus 70lbs x 4
110+sus 70lbs x 3
110+sus 70lbs x 3
3-way shoulders and done.
7/15/15
EMOM Log Clean for 10 minutes (3 reps this time)
210x10x3 oh my god this day was BAD. I must have drank too much coffee and not slept enough because I felt like I was breathing through a straw by the end of this. Even on my most brutal medleys I don’t feel that bad. Got it done though making sure form was acceptable.
Jump Squats (band around shins)
x10
x10
x10
x10
x10
DB Pull over
25x10
25x10
25x10
Russian Twists
45lb plate x 10
x10
x10
x10
Oblique Crunch
x15
x12
x12
x12
Lying Leg raise
x12
x12
x12
x12
7/19/15- awesome PR on rows today. These have definitely kicked the shit out of my strongman muscles in the past few months i’ve been doing them.
DB Rows (no straps or body support)
100x20 done without dropping it pretty easily with both arms.
100x20 PR here for going to 20 with both arms and not putting it down.
100x20 another PR with the right arm. only got 15 with the left before having to drop it. Banged out the other 5 in quick succession.
Good stuff, as I remember having to drop the DB on the second set by rep 10 with my right arm, even. Definitely kicked the conditioning with this movement up in high gear.
Pull ups
bw x 10
bw x 8
+band x 8
+band x 8
Meadows row (slow con and eccentric)
x12
x10
x10
x10
Horizontal Cable Bicep Curls (only way i can curl without my shoulders taking over and my bicep tendon getting aggravated)
x15
x15
x15
x15
Think I might give those high rep db rows of yours a shot, they sound brutal 
[quote]JW9000 wrote:
This I might give those high rep db rows of yours a shot, they sound brutal :D[/quote]
Yeah can’t go wrong with them man.
7/21/15 workout from yesterday
Strict Log Press W/ Suspended Weight
110x5
110+Sus 50lbs x 3
110+Sus 70lbs x 2
110+Sus 100lbs x 5, 2 rep PR, but this was tough!
Seated DB Military Press
40x15
70x10
100x12
90x8 didnt really lock the last rep out on this lol
40x30 without stopping
25x30 without stopping, hard as fuck on the last five!
Tri. kickbacks
25x8,8,8 dont really do these ever since i don’t feel it in my triceps. felt it a lil.
Behind the neck rope ext
x15
x15
x15
x15 or something. dont remember didnt count lol.
2-way shoulders x 3 sets of 15 each
Band pull aparts
x15
x15
x15
x15
Hey, Vinny, how do I become such a stronk mang? You’re doing some pretty solid work in here, the rows are definitely cool.
[quote]Destrength wrote:
Hey, Vinny, how do I become such a stronk mang? You’re doing some pretty solid work in here, the rows are definitely cool. [/quote]
Thanks dawg. Nice to see you working hard as well.
7/23/15 - Early workout. Trying 20 rep squats for a bit. Today was just to see how far I have to go. Worked with under 100lbs less than what my best is. It was actually quite tough.
BS (no belt)
45x5,5,5
135x5
185x3
225x20
Split Squat w/ band
x15
x15
x15
x15
Banded Sit up
x12
x10 hard as hell. trying to refrain from putting my back on the floor
x5-7
x5-7
Russian twist
45lb x 10
45lb x 10
45lb x 10