3/18/15
Front Squats
135x5
185x5
225x5
275x5 no strength today
Axle Power Snatch
125x3,3
150x3
175x3
195x1
220x1 PR for axle snatch i guess
195x3
195x3
195x3
Hanging leg raises
x10
x10
x10
x10
3/22/15
Deadlifts (3 inch blocks)
135x5,5
225x3,3
315x3
405x3
495x2
545x1
565x2 felt really easy
565x2 maybe had 2 more
565x2 pretty much failure here.
Hip Thrusts
135x15
135x15
135x10
135x10
Can You post vids of your hip thrusts please LOLLLLL
[quote]Jlabs wrote:
Can You post vids of your hip thrusts please LOLLLLL[/quote]
Thisx1000
[quote]Jlabs wrote:
Can You post vids of your hip thrusts please LOLLLLL[/quote]
hahahaha
I am confused, how come I can barbell hip thrust almost 100 more pounds than you, but you can squat and deadlift like 300 more pounds than me?
I think you are underestimating your ass potential
[quote]Spock81 wrote:
I am confused, how come I can barbell hip thrust almost 100 more pounds than you, but you can squat and deadlift like 300 more pounds than me?
I think you are underestimating your ass potential [/quote]
LOL I can tap into my ASS POTENTIAL anytime I need to, it’s just that I’ve been hindered in the past due to my inability to get my glutes to fire properly on compounds, especially 600lb squats and deadlifts. Causes a bit of a butterfly effect and thus resulted in my SI joint having some serious issues.
No worries though, maybe next session I’ll do some 500lb hip thrusts. This way I can not only get my post chain stronger, but work on conditioning in the sheets with lofty women.
3/23/15 - Decided to do some prehab/rehab for my chest finally. Upped the weight and did some chest exercises for once in a blue moon. Also opted out of squatting today because I’m still fucked from deads. Gonna squat tomorrow or the next day maybe.
Incline Bench (all reps paused)
45x8
95x8
135x5
155x5
185x5
210x10
210x10
195x10
Incline DB Bench
40x10
40+bands x 10
40+bands x 10
40+choked bands x 10
Front Raise/Side Lateral SS
40x10/10
40x10/10
40x10/10
Face pulls
x12
x12
x12
3/26/15
Back Squat
45x8
135x5,3
185x3
225x3
315x3
405x1
455x1
500x2. Not really happy with this, can’t figure out why. I feel like I gave up too easy and had a 3rd rep in me. I also don’t like the way I squat with low bar. I feel like I’m hitting depth easily but it almost looks like I’m not on film. I honestly couldn’t go any deeper with low bar. if I tried though. Sorry folks.
Maybe a 550 planned for April.
Step ups to 16 inches (reps per leg)
45x15
65x15 with these I am working on keeping my hips relatively neutral and avoiding any kind of pelvic tilt just pracitcing core tightness with extension of the knee. Also working on single leg strength.
75x20
95x20
Hanging Leg Raises
x12
x12
x12
Side Oblique Crunches
x12
x12
x12 i really need to do these more hahahaha
Lying Leg raises
x12
x12
x12
3/29/15- upper back stuff
Bent Over Row
135x8,8
185x8
225x5,5 played around with double underhand but it bothered my bicep
275x8,8
drop set
225xAMRAP
185xAMRAP
1335xAMRAP
Pull ups
bwx10
bwx8
bwx8
+25lbs chains x 5
every 15 seconds do ONE pull up (with chains) with as slow as possible negative
x1
x1
x1
x1
x1
x1
DB rows
100x20
100x12
90x10,10,10
Horizontal Band Row (these are great lat isolation because i’m putting the band around my elbow and getting complete lat isolation NO biceps)
x12
x12
x12
x12
x12
3/31/15
NO belt Pause Front Squats
135x5,3
185x3,3
225x2,2
275x2
315x1
365x3 PR. Previous best was this weight for a single. Was seeing stars on the 2nd rep. Definitely could have done 4 if I hadn’t nearly blacked out.
Pause FS+100lbs bands at top
225x3 HUGE stress on the upper back, as expected
225x3
225x3 holy fuck this is insanely hard on the upper back at the top. i’m basically losing it everytime toward the lock out.
225x3 brutal, then after the final rep I held it just standing there for as long as i could. only lasted like 10 seconds lol.
225x 15s hold
225x 15s hold
Hanging Leg Raises
x12
x12
x12
4/2/15- First titty day in 4+ months since injury.
Paused Bench
135x5,3
185x3
225x3
275x3
315x1
315x1
315x1
Incline DB bench
100x8
100x8
100x8
100x6
Strict Press (heavy bands)
65x5x5
Face pulls
x15
x15
x15
x15
4/5/15 - chose a height really close to the floor today. tapping in closer and closer to 600
Deadlifts (Sumo mat pulls from 1.5")
135x5
225x3
315x3
belt on
405x3
500x1 super easy, felt lighter than 405
550x3 no doubt I had 3 more reps in me.
550x3 still at least 1 or 2 more reps in me at this point.
550x3 slow first rep but rest were smooth.
Also, ftr, I tried to pull without straps but i’m getting alot of torque on my elbow/arm from not pulling that way in like over a year.
Single Leg Glute Bridge (reps per leg)/SS with banded lateral leg kicks
x10/10
x10/10
x10/10
Hanging leg raise (forward and to each side) oblique crunches SS
x10/10
x10/10
x10/10
4/7/15 - pretty boring but important day i suppose. working frequency. gotta get dat GPP up.
Log Press (all beltless out of rack)
110x5
200x3
250x3
280x1
280x1
280x1
280x1
280x1
280x1
280x1 staggered and missed the lockout on first rep, brought it back down and hit it, then it fell to the floor and dented the fuck out of the log. good old me.
Incline DB Press
100x10
100x10
100x10
100x7
Front/Side Lateral SS
40x10
40x10
40x10
One arm face pull
x15
x15
x15
x15
4/9/15 - Squats for today were easy and light, moderate volume just trying for a leg pump without taxing the CNS by actually going heavy.
I wanted to get outside and hit some tire today so I kind of had to conserve.
Back Squat
135x5,5,5
225x10
225x10
225x10
225x10
225x10 goal for all these sets is to sustain a rigid core and ofc some of the reps were poop but most felt fine.
Tire Flips
650x5
650x5
650x5
650x7
650x10-12 (up a grass hill)
Hanging Leg Raises
x10
x10
x10
x10
x10
Lying Oblique Crunches
x10
x10
x10
Whats your training looking like lately?
I’ve been cycling shit lately. If train heavy deads I will squat light that week and press heavy/light depending on feel. I train upper back on the week after my heavy deads. It’s all based on feel though, so if I’m feeling like shit, my heavy squat day won’t be going for PR’s obviously, but I’ll try to get some decent work in.
Lately I’ve been increasing the amount of work just to help drop some weight I’ve put on. As you saw I added tire flips today for the sake of getting outside and being athletic (trying lol). I’ll probably continue this for a while. Seems to be working.
4/12/15 - upper back stuff, lighter today
Bent Over Row
135x20
135x20
185x15
185x12
185x12
DB Row
100x20
100x15
100x15
Pull ups
x8
x5 man i suck at these. the fatigue is real, but lol at 5 reps.
x5
30lbs x 2 (slow negatives)
30lbs x 2 (slow negatives)
Banded Horizonal Rows (wrapped around elbow therefore no bicep activation)
Purple Band x 5 honestly this ones too heavy to really get a good squeeze/pump.
Black Band x 10, x 10 (much better), x 10
would do more but I was beginning to feel like passing out after the bent over rows.
4/14/15 - doing some band work just cause of how awesome the overload at mid range is on the thoracic. the bands are grounded by 100lb DB’s and the 100’s feel only about 5-15lbs when i pull them off the ground with my hand.
Front Squat (no belt)+100lbs bands at mid-top
135x5,5
185x5
235x3
275x3 finding the actually squat to be somewhat easy, it’s just being able to keep your chest up
315x3 holy shit hard! had 1 more in me, but that’s it.
Hanging Leg Raises
x15
x15
x15
Oblique circuit (Hanging side raises, oblique crunches, romanian twists)
x10/10/20
x10/10/20
x10/10/20
4/16/15 - FIRST SRS HEAVY BENCH SESSION IN A WHILE! (since injury)
Paused Bench Press
45x8,5
95x5,5
135x3
185x3
225x3
275x3
315x1
345x1
365x1 ties PR for paused. definitely had 10lbs and some change in me. confidence booster here.
Incline DB Bench
100x10
100x10
100x6
Push ups to failure
x20-23? (triceps are gone)
x10 lol
x5 Cy@
Front Raise/Side Lateral SS
40x10/10
40x10/10
40x10/10
Face pulls (band)
x15
x15
x15
x15