Hows that titty doing? No baunch press lately…
[quote]Ass Banana wrote:
Hows that titty doing? No baunch press lately…[/quote]
Not well. The injury seemed very innocuous, but I feel it’s twingyness still from shit like pull ups (the stretch on the pec), and even doing foam rolling in supporting myself at times.
In a way, it’s not the injury that made me blow off benching, but the fact that my bench is absolutely pathetic in comparison to my overhead. ~315 strict, and 365 push jerk/push press and still sub 400 on bench. It reminded me just how much of an animal I am at overhead while simultaneously making me feel the universe doesn’t want me to bench 405. Don’t know if I’ll be benching in a while. No biggie though, I’m actually having fun with my squat, and feel ambitious enough to chase 600.
2/22/15
Some how got a nasty throat infection (not from inhaling dead bird gas in 20 degrees F in the snow), so training was put on hold. I felt decent enough to do something sunday, and got a bit of motivation from people deadlifting, so i did power cleans.
Power cleans
135
225
275
320x1 this is actually a PR believe it or not. failed this weight twice beltless. put on a belt and hit it. i really am just a belt whore. feels good to be a gimmick.
Pull ups
x13 ayy lmao couldn’t muster anymore
x8
x5
x5
Face pulls
x15
x15
x15
x15
might take it easy this week and just do bodyweight stuff until i feel no longer “under the weather”.
My goals for short term are going to include a 495x3 back squat, finalizing a 300+ strict press, and actually working into more heavy deadlifts, from blocks or not. Also need to start eating more, so in the near future i’ll dial back in some more critical things to see some better improvements.
2/26/15 - some pec testing lol. feeling like i should do this more often, so i will, maybe at the end of pressing workouts.
Bench Press
45x20
95x20
115x20
135x20
155x20
185x10
Rear DB flyes
x15
x15
x15
x15
Pull ups
x10
x10
x6
x6
3/2/15 - got this workout done in like an hours time. warm ups actually felt pretty horrible but things just kinda went in favor.
Front Squats
45x8
135x5
185x5
225x3
275x1
315x1
365x1
405x4 PR. Chasing 5 plates.
Step ups to 15" box (one leg at a time)
45x10
95x10
115x10
145x10 felt a bug in my right knee so just stopped it here before it got worse
Hanging leg raises
x15
x15
x15
x10
Nice job on the front squats brother! What do you attribute your overhead pressing strength to? Got any tips? I have a max effort log press comp coming up and am looking for any help I can find!
Learning to push jerk has helped put more weight over head, but not many people can execute a log jerk. As for raw strength, doing brutal drop sets on strict/push press have helped immensely.
Example would be:
Push press/Strict Press
135x5
185x5
225x5
275x5
315x5 AMRAP
instantly strip bar, no rest
275xAMRAP
225xAMRAP
185xAMRAP
135xAMRAP
Done that since I had a 200lb press. Has always seemed to help me out.
GL!
I like that immediate dropset idea.
[quote]strongmanvinny wrote:
Learning to push jerk has helped put more weight over head, but not many people can execute a log jerk. As for raw strength, doing brutal drop sets on strict/push press have helped immensely.
Example would be:
Push press/Strict Press
135x5
185x5
225x5
275x5
315x5 AMRAP
instantly strip bar, no rest
275xAMRAP
225xAMRAP
185xAMRAP
135xAMRAP
Done that since I had a 200lb press. Has always seemed to help me out.
GL![/quote]
Thanks boss!
[quote]Ass Banana wrote:
I like that immediate dropset idea.[/quote]
Yeah, I don’t do it as often as I used to, but today I gave it a try. A bit fizzled from front squats recently but this was a pretty good day to prove I can still press with my legs being obliterated.
3/4/15 - to anyone living on the south east, amazing weather today. woahhh.
Push Jerks (2" Axle)
125x8
175x5
220x1
270x1
310x1
340x2 PR. Previous best with this weight was a single, and I feel really shitty today so very pleased with the PR.
AMRAP Drop Set (no rest between sets)
310x4
270x4
220x4 completely gassed
Close Grip Incline
135x5
185x5
225x5
275x5
135x15
Front Raise/Lateral Raise SS
25x10/10
25x10/10
40x10/10
Face pulls
x15
x15
x15
[quote]Alpha wrote:
[quote]strongmanvinny wrote:
Learning to push jerk has helped put more weight over head, but not many people can execute a log jerk. As for raw strength, doing brutal drop sets on strict/push press have helped immensely.
Example would be:
Push press/Strict Press
135x5
185x5
225x5
275x5
315x5 AMRAP
instantly strip bar, no rest
275xAMRAP
225xAMRAP
185xAMRAP
135xAMRAP
Done that since I had a 200lb press. Has always seemed to help me out.
GL![/quote]
Thanks boss![/quote]
Sure thing man!
3/8/15- 585 deadlift PR boyz. didn’t film today so sorry for that, but fuck yeah. Gonna take a 3 week bodybuilding block and come back for April stronger. Shooting for 600 sumo soon.
Deadlifts Off 6 inch blocks (sumo) 15" bar height
225x5
315x3
405x3
495x3
565x2
615x1
685x1
Deads Off 3 inch blocks (sumo)
585x1
Deadlifts off the floor
585x1 All time PR from the floor! Finally.
Hip Thrusts
185x10,10,10,10
Pull ups
+20lbs x 10
+20lbs x 10
BWx10
Bwx8
BWx8
Shrugs
135x15,15,15,15
Hanging leg raises
x10
x10
x10
x10
Lying Leg raises
x10,10,10,10
Just get 600 already damn…
[quote]Ass Banana wrote:
Just get 600 already damn…[/quote]
I wish it was that easy. Deadlifting is like hell for me, makes me feel like I have nails in my hips back and neck and various places. I’ll get it eventually.
3/11/15 - slept like 4 hours last night so this work outs performance was pretty much completely insane considering said fact.
Squats
135x5,5
185x5
225x5
315x3
370x15 wanted this for 20, not there yet, i feel like my legs can handle more but i just got too shaky. i will work up to this weight for 20 in the future.
Insane Front Squat/Axle Clean Pyramid (every 30 seconds, starting with 1 rep, I front squat a 135 barbell and clean a 135 axle. For every increasing 30 seconds on the mark I perform double the reps on both lifts according to the previous 30 seconds. so 1,2,4,8, and so on.)
135x1/1
135x2/2
135x4/4
135x8/8
135x16/16
135x32/32 I originally planned to pyramid back down, and I could have but my right knee was feeling iffy and rightfully so from all the squats i was doing.
Anyway, insanely grueling workout. It was warm today for the first time since last summer so my body probably lost half its weight in water.
love that pyramid idea
[quote]Alpha wrote:
love that pyramid idea[/quote]
yeah, my legs are ridiculously sore
3/13/15- light/dynamic work for my press, especially good to do considering my legs are fucked atm.
SOHP (w/ blue bands, prolly like 50lbs at mid-top)
45x8
135x5
155x3
185+bands x 8
185+bands x 5
185+bands x 5 so this is a weight without bands I can move for 20 reps. These bands really are stout mid range.
Incline Bench
135x10
135x10
135x10
135x10
Standing DB push press (having to clean these from the hips lol a boisterous power curl)
100’s x 7,x7,x7
Upright rows
45x8
135x8
155x8
185x8
drop set AMRAP
155x5-8
135x10
Front raise/Side lateral
40x10/10
40x10/10
40x10/10
3/15/15 - shit upper back day. sacrum was bothering me which is probably due to sleeping wrong. It’s been feeling impeccable last few weeks.
Bent Over Rows
45x8
115x8
225x8
275x8
225x10
225x10
225x10
Pull ups
bw x 8
bw x 8
bw x 8
+25 x 5
DB rows
90x10
90x10
100x20
100x10
100x10
Hanging leg raises
x10
x10
x10
[quote]strongmanvinny wrote:
3/15/15 - shit upper back day. sacrum was bothering me which is probably due to sleeping wrong. It’s been feeling impeccable last few weeks.
[/quote]
Meh, at least you got some work in still.