[quote]inkaddict wrote:
[quote]Most Major wrote:
Wed 8/8
Thinking that I’ll start using my planned “off” days for some work on isolated muscle groups that I want to bring up.
[/quote]
I think this, quite often, but it just never happens, haha[/quote]
EVERYBODY WANNA BE A BODYBUILDER BUT NOBODY WANNA LIFT ON THEY OFF DAYZ!
Sat 8/11
Weight down to 245lbs. Taken in the morning, and I usually take it in the afternoon/evening. Also, dehydrated from drinking last night. So, maybe not the most accurate!
Did some Olympic lift practice at a local Crossfit gym. One of the trainers there used to train at my former gym with me. He was in my current gym the other day and I asked about some technique training for my cleans and snatches. I may start going to his gym once or twice a week for some oly moves and to use their implements, the place is stocked with sleds, a prowler, tires, KBs, rev hyper, etc.
Worked up to a few full clean and jerks with 135# Shoulder flexibility is horrible on these.
Mobility/stretching
Rev hyper & landmines
Got some new ink last night. Same guy is sketching up an old-school looking eagle design for me too.
Youtube nixed the last video I had up here. Arnocorps is the band name, from the name you may guess that they do Arnold based songs, and you would be right. The song I had up was “Total Recall.”
So let’s do some All Shall Perish instead.
[quote]Most Major wrote:
Did some Olympic lift practice at a local Crossfit gym. One of the trainers there used to train at my former gym with me. He was in my current gym the other day and I asked about some technique training for my cleans and snatches. I may start going to his gym once or twice a week for some oly moves and to use their implements, the place is stocked with sleds, a prowler, tires, KBs, rev hyper, etc.
[/quote]
I’m going to start doing this at a local place with an Oly lifting club. Mainly because the quick lifts are cool, but also because I reckon it’ll do wonderful things for my deadlift.
[quote]Element_26 wrote:
[quote]Most Major wrote:
Did some Olympic lift practice at a local Crossfit gym. One of the trainers there used to train at my former gym with me. He was in my current gym the other day and I asked about some technique training for my cleans and snatches. I may start going to his gym once or twice a week for some oly moves and to use their implements, the place is stocked with sleds, a prowler, tires, KBs, rev hyper, etc.
[/quote]
I’m going to start doing this at a local place with an Oly lifting club. Mainly because the quick lifts are cool, but also because I reckon it’ll do wonderful things for my deadlift.[/quote]
It was fun and challenging. I’m sure it’ll help with the deadlift, and flexibility, and just overall athleticism.
Rocked dubstep in the gym today, Nero is a fav artist.
Mon 8/13
248lbs morning weight
BB DE bench barx15, 95x12, 135x9, 185x9x3 3 diff grips (pinky on rings, middle finger on rings, index finger on rings), widest grip felt fastest
Klokov press barx8, 95x8, 115x8, 135x8 wide grip hurts dem wrists!, 145x8 more narrow = better, 155x2x8
Lever row 135x8, 160x8, 170x8, 180x8
Cable tri ext w/ straight bar 100x12, 120x12, 150x2x12
low cable 1arm lateral raise 20x12, 30x3x12
Rev hyper, yes my gym has a hyper in it! Huzzah! 210x4x12
[quote]Most Major wrote:
Klokov press barx8, 95x8, 115x8, 135x8 wide grip hurts dem wrists!, 145x8 more narrow = better, 155x2x8[/quote]
Those are brutal and highly effective at thrashing le delts. Love 'em!
[quote]inkaddict wrote:
[quote]Most Major wrote:
Klokov press barx8, 95x8, 115x8, 135x8 wide grip hurts dem wrists!, 145x8 more narrow = better, 155x2x8[/quote]
Those are brutal and highly effective at thrashing le delts. Love 'em![/quote]
I just recently started doing these, after reading the thread here about it. I love 'em too. Already feels like my shoulders are getting healthier and stronger because of them.
Tues 8/14 250lbs 7:30pm
Tried squats, R knee no bueno
Tried GMs, same story
Looks like a machine day!
Seated ham curl 85x12, 100x12, 115x12, 130x12
Hack squat narrow stance goin deep, 1ppsx12, 2ppsx3x12
BB hip thrust 135x12, 225x12, x12, 315x12
Done, not feelin it tonight
End 8:30
[quote]Most Major wrote:
[quote]inkaddict wrote:
[quote]Most Major wrote:
Klokov press barx8, 95x8, 115x8, 135x8 wide grip hurts dem wrists!, 145x8 more narrow = better, 155x2x8[/quote]
Those are brutal and highly effective at thrashing le delts. Love 'em![/quote]
I just recently started doing these, after reading the thread here about it. I love 'em too. Already feels like my shoulders are getting healthier and stronger because of them.[/quote]
What are Klokov presses? I’m up for trying anything that will make my shoulders bigger and/or stronger.
[quote]Element_26 wrote:
[quote]Most Major wrote:
[quote]inkaddict wrote:
[quote]Most Major wrote:
Klokov press barx8, 95x8, 115x8, 135x8 wide grip hurts dem wrists!, 145x8 more narrow = better, 155x2x8[/quote]
Those are brutal and highly effective at thrashing le delts. Love 'em![/quote]
I just recently started doing these, after reading the thread here about it. I love 'em too. Already feels like my shoulders are getting healthier and stronger because of them.[/quote]
What are Klokov presses? I’m up for trying anything that will make my shoulders bigger and/or stronger.
[/quote]
They’re a a strict, snatch grip, behind the neck press:
Prepare to be humbled!
Element: give Klokov presses a try, keep it light at first. Dem trapz and deltz
Shoulder boulders
Wed 8/15 248lbs 7:30pm
Cable face pull wide handle 50x15, 70x15, 80x2x15
BB upright row 95x12, 105x3x12
DB delt destroyer x2
50x30, 25x30, 10x30
Seated DB lateral raise 10#x30, 20x12, 10x12, 15x12, 10x12
Cable int/ext rotation 3x10
Rev hyper 140x25, x10
One leg rev hyper 140x2x10
Plate loaded crunch 55x12, 70x12, 80x12
End 8:40
[quote]inkaddict wrote:
[quote]Element_26 wrote:
[quote]Most Major wrote:
[quote]inkaddict wrote:
[quote]Most Major wrote:
Klokov press barx8, 95x8, 115x8, 135x8 wide grip hurts dem wrists!, 145x8 more narrow = better, 155x2x8[/quote]
Those are brutal and highly effective at thrashing le delts. Love 'em![/quote]
I just recently started doing these, after reading the thread here about it. I love 'em too. Already feels like my shoulders are getting healthier and stronger because of them.[/quote]
What are Klokov presses? I’m up for trying anything that will make my shoulders bigger and/or stronger.
[/quote]
They’re a a strict, snatch grip, behind the neck press:
Prepare to be humbled![/quote]
Cheers man; yeah that looks like it’d be pretty humbling. Will give it a go this week.
damn work and being sick has kept me out of the gym for almost a week. brb wasting away
Mon 8/20 start 7:20pm
BB paused bench barx5, 95x5, 135x5, 185x5, 205x5, 225x5, 245x3, 255x3, 265x3
Klokov press barx12, 95x8, 135x8, 155x7, 135x8
DB bent row 100x4x8
Seated wide handle cable row 130x12, 150x12, X8, x12 lots o cheatin
Rev hyper 180x3x12
Back, still wasting away
Quick pumpz
Tues 9/4 245lbs
BW pullups 6x5
BW dips 3x10
DB seated military press 60x10, 65x10, 70x8
Seated cable row 150x10, 170x10, 200x10
Pec dec rear delts 75x10, 55x30 partials, 25x15 full reps
Got sick, working late. Excuses, excuses. Missed many days.
IDK WTF is going on with my training now. Had a pretty good plan going for a while there. Now I’m program jumping like I’m 20 years old again.
Mon 9/10
did some stuff
Tues 9/11
low box squat
135x5, 185x5, 225x5, 275x5, 315x1 lolwut? 225x5
weak. feelsbadman. then had to remind myself that a 10" box is harder to squat from that a just above parallel one.
GHR on 45deg hyper bwx10, 25x10, 45x10
DB split squat 40x5x5
45deg back hyperext 45x2x15
high cable kneeling woodchop 3x10
knee is really messed up right meow.
going to split upper body into push/pull and do one light lower body workout per week. focus on bench and overhead press now
Mon 9/24
Upper Body Pull
pull ups 30 reps total
cable rows
single arm DB bent rows 105x4 sets
nautilus pullover machine x4 sets
standing cable face pull
low cable lateral raise
high cable rev fly crossover
metal, never heard this group before but it came up on my pandora in the gym today
Tues 9/25
242lbs
Band warmup shoulders
BB bench barx10, 95x10, 135x10, 185x5, 225x5, 245x5, 255x5, 265x5, 275x5 (reps PR?)
Seated wide grip BTN press barx10, 95x10, 135x8, x8, x8, x6
Dips 45#x12, 70x8, 45x8, BWx10
Seated cable triceps ext 50x12, 70x6, 50x12, x12
DB fly slow eccentric & hold stretch 20x6, 25x5, x5
Single leg rev hyper 35x10, 70x10, x10
Nautilus crunch 125x15, 155x12, 155x2 then ab cramp from hades
pleased with the benching today
Fri 9/28
241 lbs
Upper pull
Pullup BWx10, x5, x5, x8, x5
Seated Cable Row 150x15, x12, 180x8, 200x8
DB pullovers 60x10, 70x10, 80x10
Standing cable face pull 70x10, 80x12, 90x12
Seated DB laterals 25x10, x10 one arm 25x10 each
Delt Destruction 60x30, 30x30, 15x10
HS preacher curl 95x10, 70x10, 35x10, 35x10, one arm 35x6 each
Wide grip partial pullup for dem latz BWx20, x20, x15
