Friday
DE Squats
shoulder felt excellent today, the best it’s felt at the end of a week in a long time. years, maybe. I’ve been extra mindful of posture, and upper back feels thicker. lots of weightless shrugs. woke up feeling pretty good, but not feeling the workout now.
wiggling 5 mins
shoulder dislocations 5x10
squats
55 3x20
box squats
55 2x10
45 + purple band 2x8
50 1x5
100 1x3
150 1x3 + suit bottom
200 1x3
250 8x2 very hard. some of these sets felt like 90% effort. i should test banded squat to get some numbers. slowed down in middle, form pretty good all the way through, clanking at top.
single leg good mornings, SSB
60 2x5 one set per leg
110 2x5
160 6x5 my old gym played celine dion. my new gym plays SLAYER
reverse hyper
took forever to set up tonight. i need sleeeeeep.
90 4x8 feels easy. having rack malfunctions again. gonna have to figure a better way to set this up.
Band planks
4x25 secs felt less twitchy as i went on. fallouts after this stops working?
Saturday
AM Feeder, commercial gym
shoulder dislocations 5x10
Real GHR
4x8
stretching, etc
PM Feeder
Hill walks x5
hill sprints x5
5 mins walking.
stretching, rolling, etc. hips feel pretty beat up. not sure if i want a deload or continue speed work on through.
Sunday
AM
DE Bench
hill walks x5
shoulder dislocations 1x50
wiggling 5 mins
OH Press
45 2x20
CG Bench
45 2x10
45 + 2 chains 2x10
75 1x5
105 1x3
135 1x3
165 1x3
180 8x3 12345 losing explosiveness. 6 back 78 barely clanking
gtg, valentine’s day and all. i hope to finish this workout tonight.
Monday
ME Squat
wiggling 5 mins
shoulder dislocations 5x10
Raw Squat
45 3x10
95 1x8
145 1x5
195 1x3
245 1x3 considering i haven’t free squatted in a while, and i’m not peaked, i’d be happy with 400+
295 1x1
345 1x1
395 1x1 grinder
415 1x1 minor PR, no wraps. maybe a touch higher than i would like, but probably would still pass. i feel like my low end strength is the problem here.
440 1x0 + knee wraps. felt kind of blown out. eh. at least i got up there pretty well. i feel like i know hor to use a suit, at least straps down, pretty well now. gonna leave it off and get stronger (hopefully)
225 1x5 going deeper.
295 1x2, 3, 2, 3. this was much harder than i remember 300 ish being. i guess my ME explains that. I feel that I need more programming, heard some stuff mike tushcherer has to say, thinking more about leaving some in the tank. obviously not that much. gtg, Gf coming over.
end tribulus cycle.
going to try wave loading accessory and assistance work. also, cut volume. I have been overtraining, doing too many excercises. plan low med high effort, wave with speed work.
Friday
DE Squat
5x10 shoulder dislocations
hip swings
box squat raw
45 3x10
45 + purple band 2x6
45 - purple + green band 1x5
95 1x3
145 1x3 this is gonna turn out rough.
195 1x3
220 8x2 12345678 hard and slow, but i still get a clank at the top.
GHR Ab Bench
4x6, front end elevated on three pallets.
Band Supermans
3x25 secs fast pace so far. 35 second rests.
Reverse Hyper
50 4x8
reverse hyper obliques
50 4x12 / side
wokrout time : 65 minuters inc warmup. much MUCH shorter.
Saturday
Feeder
15 minute walk
stomps w/ purple band
1x50 / side
band hip traction
foam rolling full body
stretching full body
focusing on hip mobility.
30 minute walk
Sunday
DE Bench
Foam rolling, upper body / hip flexors.
wiggling 5 mins
CG Bench
45 1x20
45 + purple band 3x10
75 1x5
105 1x5
135 1x3
150 10x3 12345 butt lifting a hair. 678910. lost clank on last rep. feel a burn in triceps. 30 second rests.
supercurl lying tricep extension
25 1x10
45 1x10
65 4x8 i can feel the stress on the tricpe just above the elbow. this is underdeveloped in me.
nuetral grip pullups
bodyweight 4x8
face pull
40 5x8
behind the neck press
45 4x12 these are pretty friggin easy, but i want to go easy because it’s a risky excercise and my shoulder isnt perfect.
Monday
AM foam rolling upper back, tri’s, chest.
PM ME Squat
wiggling 5 mins
foam roll upper back, hip flexors
squats
45 3x20
95 1x5
145 1x5 higher weight unconsciously makes me push outward
195 1x3 + suit bottoms
195 1x3 - slippers
245 1x2 straps up
295 1x1 + belt a little tough to hit depth when suit is locked in.
345 1x1 a little tough to concentrate on form with so much pressure. seeing spots. effort pretty easy.
395 1x1 concentrating harder, rep was easier. i feel like i could have doubled with effort.
445 1x1 PR +5 lbs felt… pretty easy. fast up. fuck it.
500 1x1 PR + 60 LBS FUCK YEAH
540 1x2 PR + 100 lbs / 1 rep! what the fuck. the first one was just a hair high so i doubled? i find this hard to believe myself. i’m out of weight, i dont have any more to fit on the bar. when payday comes, i’m buying plates, sooner or later, i’ll need to see just how tasty the cool aid is. feels great having popped blood vessels in my eyes, my weak point is definitely my core. it was harder to unrack than squat.
Sumo SSB GM
65 1x10
155 5x10
Supermans green bands
3x25 seconds, 35 rest
reverse hyper
50 4x8
reverse hyper obliques
50 3x12 1 set = both sides workout took almost two hours, but i think thats worth it.
Tuesday
Had a little bit of a “hangover” earlier from squatting. pressure behind eyes, headache top of skull, just to right. never had this before, and i have no migraine history. mild back discomfort, of no concern. i think i’ll try walkouts next cycle.
Feeder
Reverse Hyper
50 1x10 headache back.
Stomps, purple band
1x50
hip traction
Bodyweight squats
1x50
foam rolling
headache did not come back during rest of workout, but exertion was low. 1/2 hour later, tried increasing intra-abdominal pressure as high as possible. face went red, eyes went blood shot, no headache. hope thats the end of it. used neti pot, found a reference on this board about fixing a similar problem with a saline spray. stretched neck, too.
Wednesday
think i caught a bug… not sure, but definitely feeling off. time to take my first whole week off.
2k views, any regulars?
Thursday
Crashed, took a day off work.
walk 5 minutes
25 minutes barefoot. extremely leisurely pace. took breaks.
foam rolling, whole body
stretching, whole body
took forever, felt pretty good. t-spine getting better.
Monday
squat, deload
foam rolling upper back, hip flexors
stretch hip flexors, psoas.
Belt Squat
bar wedged in wall, dip belt buckled behind weights so as to decrease my mechanical advantage.
45 1x10
90 1x10
135 1x5
180 3x5
Reverse Hyper
50 2x10 no headache now, but i’m breathing better. seems very easy.
more foam rolling, stretching.
Wednesday
lumbar flexion/extension
1x50
power breathing 3x10
ME Bench
Foam rolling hip flexors, t-spine.
stretch psoas
Reverse Hyper
50 1x10
wiggling 5 mins
tricep extensions
65 2x10
Bench Press
45 2x20 losing my arch a littl e because body is leaving bench.
95 1x10 trying to bounce off lats, but i have insignificant lats.
95 1x10 ballistic + reverse purple band
135 1x10
185 1x5
215 1x3
245 1x1
275 1x1
305 1x1
275 5x1 wanted to see how 7 reps in 90+ treated me. tiring some, but whatever, i’m coming off deload.
single arm t-bar row
35 1x15
60 3x12 feel like it really stabilized shoulder, but not so usefull for lats, although i did feel a little pump in them afterwards.
tricep extension
60 4x8
shoulder dislocations 1x50
foam rolling, stretching.
nice quick, fun workout.
Friday
AM lumbar flexion/extension 1x50
power breathing 10 seconds x10x5
PM DE Squat
foam rolling
squats
45 2x20
bodyweight box squats
1x10
hip swings
1x20 all directions
shoulder dislocations 1x50
SSB foam box squats
60 1x10
110 1x5 feel strong tonight, but a touch hungry
160 1x5
160 +3 chains 1x3
160 + 3 chains 1x5 seating suit bottom
210 1x3
260 10x2 + belt hard stuff.
Rack pulls pin 2
45 1x10
45 + fat gripz 1x10
95 1x10
145 1x5
145 + 3 chains (80 lbs total) 1x3
235 1x5
325 2x5 my grip and traps SUCK. i clearly need more work. i feel like i’m saying that a lot.
325 1, 2, 3 rest pause.
low trap inveted shrugs, purple band
5x20
reverse hyper
50 1x8
100 4x8 rack lifting, moving around
decline situps, hole 7
4x12
little tweak in my left calf bothing me a little. 0 effect on performance. outside, just below bone bump. feel it with pressure on back of calf, like situps.
Saturday
USPF champs of silicon valley. spotted a few flights. didnt eat enough.
Sunday
AM
walk 20 mins. low back sore, had a headache. felt better in afternoon, but didnt go away.
PM
DE Bench
Foam Rolling
wiggling 5 mins
CG bench 3x20
95 1x6
125 1x5
95 + purple band 2x3 bands eaqualizing
125 1x3
145 8x3 slowed last rep. 1x3 went comp grip. still fast.
standing behind the neck
45 1x10
65 1x10
85 5x10
chinups
1, 2, 3, 2, 2 rest.
reverse purple band 1x8, 5
reverse green band 3x10
H-roll
10 1x10
20 4x12
homemade kettlebell extension
20 1x6 this sways a lot.
30 3x8 left arm fail, but i picked up kind of funny with that one.
good workout. head felt better as i went on.
Monday
AM
lumbar flex/ext 1x50
power breathing 10 sec x 5x10
Noon
monster mini tricep pushdown 2x50 low rest.
PM
ME Squat
test box squat
foam rolling
shoulder dislocations 1x50
myofascial pecs
stretch hip flexors, psoas
Box squat parallel, foam top
bodyweight 3x20
45 1x5
95 1x5
145 1x5
195 1x3
225 + suit bottom 3x1 seating suit
275 1x1 + belt
325, suit bottom locked 1x1
375 1x1
425 1x1 pr + 60 lbs
475 1x1 pr + 110 lbs
500 0x1
chain susp GM
135 1x5
225 4x8 hard, esp pumping low back.
reverse hyper
70 3x10
supersetted w/
decline situps, 1 chain
3x10
ME and assistance were pretty hard, went a little easier on accessory. still nicely out of breath.
Tuesday
AM
lumbar flex/ext 1x50
power breathing 10 secs x10x5
self myo shoulders, IT band, triceps
PM
triceps pushdown
moster mini 1x60, 1x40
scap elevation
moster mini 1x50
retraction
moster mini 1x50
depression
moster mini 1x50
stomp
light band 1x50
shoulder traction
stretching, foam rolling
Wednesday
lumbar flex/ext 1x50
power breathing 10 secs x 5 x 5
PM ME Bench
feeling sleepy
internal, external rotation 3x10 monster mini. this band is just a little too much for me.
wiggling, half assed.
cg bench
45 + doubled monster mini 1x10, 5, 5, 5
2 board
95 + doubled monster mini 1x3, 5
145 1x1
165 1x1
185 1x1
195 1x1 max. i guess i should be doing triples here for mass and TUT, but i didnt think of that earlier.
185 1x2 that oughtta do for ME. still feel out of it, but this was decently heavy for me.
Behind the neck press
45 1x20
65 1x10
90 7x8 reps felt better than last time, even though more weight, total reps.
chinups
reverse purple 3x8, 4, 4, 4, 6 good range of motion, but kipping’d last two reps
supercurl tricep extension
45 1x12
65 4x15
scap depression
purple band 3x20
scap elevation
purple band 3x20
scap retraction
monster mini 3x20 shoulder feeling a little beat up earlier, this feels better, but not sure if it’s the retraction action (ha!) or traction (AHHA). i should probably make these scap movements part of regular warmup.
H-Roll
25 2x8 feeling tired. food time.
Friday
lumbar flex 1x50
monster mini pushdowns 1x100
scap retract 1x100
1/2 pull apart 2x50
pm foam rollin
box squats
bodyweight 5x20
shoulder dislocations 1x50
SSB box squats
60 2x5
60 + purple band 1x5
110 2x5
160 1x3
160 1x3 + suit bottom
210 8x3
sumo rack pulls pin 1, with suit.
135 1x5
225 1x8 kinda sloppy, trying to be quiet
315 1x5, 4, 4, 4, 3 1st stab in the dark at using prilepin’s table. estimated a deadlift max of 400, balls.
reverse hyper
70 1x3, 6, 6, 6, 6
decline abs
1 chain 4x9