Hey Hon just checking in on you.
That’s great about the wrist. But please don’t injure your pec ;(
How we doin in here, bruh?!
Sorry y’all, been e-MIA lately.
MiM & DF- going to be careful with the pec, but also ramp up for the meet, so i’ll be pushing it sensibly, if that’s even possible.
lil power- I tried the clubs last night, but felt kinda stupid since I don’t know any moves, I was really just moving my arms around and wasn’t feeling much of a benefit. Do you have any resources for indian club moves, or suggestions? My first meet will be a UPA meet on June 5, 275 lb class, multi ply gear, at the gym I train at.
Nikki- thanks for checking in on me. Def no injuries this close to the competition.
ink- we are winning in here, bruh!
Tuesday 4/12
BW= 261.2
-sled 3plates x 12 trips
-mini band hip abduction 3x20
-green band TKE 3x20
-sled hip flexor 25#x1 each leg
-big cam bar (60#) 40" chain suspended Good Morning
barx10
R wrist wrap on
150x10, 200x5
belt on
240x3, 290x3, 330x3, 380x3, 420x3, 450x1
480x1
510xmiss; went for the 500lb GM milestone, no dice. feel like I may have psyched myself out before the lift.
-zercher harness rack pull @ pin 4, wide stance
135x5, 225x5, 275x5, 315x5
-rev hyper 180x20, 270x2x10
-seated pulley abs 50x2x10
Thurs 4/14
BW= 261.6
got to the gym late, so warmup and accessories were cut a bit short
-sled 3plx6
-mini band pull apart 3x20
-mini band tri ext 3x20
-DB shoulder horn 15sx3x10
-y,t,i x10 each
-BB bench
barx10, 95x10, 135x5, 185x5, 225x3
wrist wraps on
275x3
katana bench shirt on
315x2 3 board
345x2 2 board
375x2 1 board
405x1 full ROM, PR tie
425x1 full ROM, 20lb PR!
-T bar row
190x10 wide, x10 narrow, x10 w, 200x10 w, x10 n, x10 w
-DB tate press 30x10, 35x10, 40x10
-rev hyper 290x10
-decline bench abs BWx10
You are winning, good sir!
480# GM…WINNING!
425 Bench…WINNING!
Awesome man, keep blasting away, you’re going to dominate that meet.
LWI
+1 to what ink said. You are winning more than Charlie Sheen (thinks he) is at the moment my man! Glad to hear the wrist has healed up; looking forward to seeing you throw up some big numbers at the competition.
I’m wrapping myself up like in a mummy in multiple plies of gear now, so will enjoy trying to hang onto your coat tails 
here’s a couple of youtubes:
though, if I tried some of those in the 2nd video I may end up worse off…lol
ink- thanks bud, been a while since I checked in on you, expect me over shortly.
Element- gearwhoredness for strength! Will be checking in on your log now that your back into gear. Also, the pullups/chins definitely go better at the beginning of the upper body session, right after warmup. On my DE bench day it did feel like my lats fired better when I did them before benching.
lil power- thanks for the videos, I’ll be working those into my upper body warmups. But I doubt I’ll be getting all numchucked out like the guys in the second video.
Sat 4/16
BW= 262.2
-sled drag 3plx6
-sled hip drag 25#x1
-mini band hips 3x20
-green band TKE 3x20
-leg swings, hip circles, stretches
-BB (55#) box squat against green bands
barx5, 105x5, 145x5, 195x5
belt on, 235x5,
R wrist wrap on 285x3
suit on straps down 325x3x2, 375x5x2
-45 degree back ext
BWx10, against doubled purps 3x10
-prowler
1ppsx2, 2ppsx2, 3ppsx2, 3pl25#x1
-rev hyper 180x10
Domination!
Pretty sure I want to listen to this song on repeat the whole week before the meet so I have the breakdown (from 3:50 on) going in my head before every lift.
Monday 4/18
BW= 265.6
-sled drag 3plx12
-sled press 3plx1
-sled face pull 3plx1
-indian clubs x some
-mini band pull apart 3x20
-mini band tri ext 3x20
-DB shoulder horn 15s x3x10
-incline prone y,t,i 3x10 each
-BW chins neutral x5, pronated x5, supinated x5
-Football bar DE bench
barx10 wide grip, 95x10 mid grip, 135x3 narrow, 155x3 wide, 165x3 mid, x3 wide
175x6x3 wide grip
-BB pendlay rows
225x5, 255x5, 275x3x5 form not strict on last 2 sets
-incline DB press 50x10, 70x10, 80x2x10
-45 degree back ext + doubled purple band 3x10
-seated pulley abs 50x2x10, 60x10
-rev hyper 230x10
wicked low back pumpz brah
I fucking LOVE “Domination”!!! Pretty sure I used it as a soundtrack to a prowler video I made last summer, haha.
Benching looks really fast and tight, good shit.
Low back pumpz ftw, brah
Edit: Yeah, I checked, and my “Vulger Display of Prowler” video has that track, but only 3:51 seconds of it, so I know exactly what part you’re talking about. The chunky, heavy, slow part. \m/\m/
Just out of interest, how long do your warm-ups take? They look pretty damn thorough!
Warmups are close to 30 minutes at the longest, if I get in everything that I want. It’s like a mini workout.
Glad to see you killing the benching again Babe.
What a wicked PR.
Thanks, Nik!
Wicked like Ice Cube
Tuesday 4/19
BW= 263.8
-sled 3plx6
-mini band hips 3x20
-sled hip drag 25#x1
-green band TKE 3x20
-leg swings, stretches
-sumo DL
135x1, x1, x1, x5, 225x5, 315x3
belt on 405x3
suit bottoms 495x1
straps up 545x1, 595x1 PR! But not fully locked…
switched to single ply suit straps up 595x1, still not locked fully
-zercher harness rack pull + dub minis 135x5, 225x5, 275x3x5
-ab wheel BWx3x10
-rev hyper 290x3x10
So close to 600! Really gotta work the lockout to get it at the meet.
Friday 4/22
BW= 246.6
-sled 140#x6
-sled press 140#x1
-sled face pull 140#x1
-mini band pull apart 3x20
-mini band tri ext 3x20
-indian clubs x some
-DB shoulder horn 15sx3x10
-DB bench neutral grip 50x15, 60x15, 70x4x15
-T bar row 190x10 narrow, 200x10 wide, 205x10 narrow
-DB tate press 35x10, 40x10
-rev hyper 270x2x10
easy day, feeling like I’m getting a cold, and wanted to be fresh for squatting saturday
Saturday 4/23
BW= 263.2
-sled 3plx6
-mini band hips x some
-leg swings
-BB (55#) DE box squat + green bands
barx5, 105x5, 145x5
belt on 235x5, 285x2
suit bottoms on 325x2 didn’t touch, 375x8x2
DE form still feels weird, but worked it so the unrack was better toward the end. Still not pushing my knees out enough on the box and not staying tight when I sit on the box.
-zercher harness rack pull 135x5, 225x5x5
-45 degree back ext + mini band x3x10
-rev hyper 180x15