Reverse band squats, started the night with triples, ended with a single PR because Jo Jordan didn’t text me back quick enough to talk me out of it, lol
My warmup hoopla and RPR
Duffalo bar reverse minis
loose briefs
145 x 5
235 x 3
325 x 3
metal ace briefs and reverse band minis
415 x 3
505 x 3
555 x 3
585 x 3
635 x3
685 x 2 belt placement was off and i wasn’t bracing hard enough to support a 3rd rep
straps up because no one told me no and gator does what gator wants!
715 x 1 depth wasn’t where i like it but for just randomly throwing my straps up i’ll take it.
Also this is a PR, last time i did 710 was right before my last meet in wraps and reverse monster minis.
Probably going to do a raw variation next week on squats just to pump the breaks again and then turn back loose.
Cambered bar good mornings to box squats 3 x8
bar x 5
bar + 45 x 10
bar +45,25 x 5
bar + 90 3 x8
belt squats plus 1 short strong band top set of 10, feet narrow, front of platform
plate x 10 up to 6 plates per side
reverse hyper 3x20 180 apparently was supposed to be 3 x 30 but i can’t read by this point in the night
2 board + 2 chains 3,2,1
Bar x 10
95 x 10
135 x 5
185 x 3
225 x 3
Shirt
315 x 3
365 x 3
395 x 3
415 x 2
430 x 1 plus 2 chains per side
Chains were setup differently on the 2 board from the last time I did this. This time I ensured the chains would fully deload when I touch and mostly load at the top. I also used a different bench from normal. This bench is 1) higher off the ground but 2) distance from the pad to the bar is less than what I’m used to.
This required a bit of a heavier hand out that we weren’t able to quite nail down tonight ( no ones fault just a fact ) and me to try and tuck further back.
On the set of 415 you can see the 2nd rep the bar rolls back due to the bench block, which I’ve said before I really don’t like using in my shirt for this reason. Overall a solid night considering my arms feel like absolute shit.
The massage from yesterday kicked up some inflammation a bit but I’ll do some flossing in the morning and afternoon tomorrow to alleviate it.
CG 2 board bench plus doubled minis
135 x 8
155 3 x8
DB neutral grip floor press
50x 20
65 2 x 15
70 3 x 12
Some weird mag grip tricep extension bobby showed me tonight, i’ll video it next week.
Worked up to 645 for a single.
loose briefs
145 x 5 + chains
235 x 3
325 x 1
metal ace briefs
415 x 1
465 x 1
Suit straps down
505 x 1
wrap
595 x 1
wrap
645 x 1 Yep this was my max for the day lol
Leg press work up to heavy set of 10
Plate up to 6 plates per side and an extra 100 per side.
Reverse hyper with the devil attachment
3x15 180
Pull down abs 2 x cramp, 1 x slow negative straight back to stretch the hamstrings/hipflexors
Probably of had a supplemental after squats but ohh well
Yesterday was my first time actually using a reverse hyper. It was done using this attachment and it felt great (in an awful, continued to blow up my lower back that was already suffering from being over pumped, kinda way).
I’ll do my best at explaining my form to you, and I’d appreciate any feedback if you hear anything that sounds incorrect as I had no idea if I was doing it correctly:
My feet were on the smaller diameter steel bar. When performing the “swing” the back of my ankles barely contacted the foam roller portion (pendulum was being swung back by my foot contact on the steel bar), same on the eccentric. On the swing back my coach (who wasn’t there while I was actually doing the movement) told me to lift my head to create an “arch” at the top, picture doing a “superman” on the floor. Then make sure my head was down when I was at the bottom of the swing, almost trying to have the weight come meet my face to fully decompress.
In theory, this form sounded correct, but just wondering if you had any other tips/tricks with your experience using one. Also, does this attachment on your machine pivot individually? Ours was fixed and just swung with the main pendulum.
Just starting conjugate training myself (just 2 workouts in), so I’ll likely be bumming around your log more often as it more closely relates to my current style of training! Thanks.
Worked in with a guy on bench today, didn’t get my normal warmups in
135 + 4 chains
185 + chains
Shirt
275 x 3
315 x 1
365 x 1
395 x 1
415 x 0.999 maybe? As you can see in the video it wouldn’t of passed in a meet even if I locked it out, bar dipped back down.
Close Grip swiss bar bench against doubled minis because i looked at the wrong days’s accessories, lol
105 x 8 against doubled minis
Neutral grip DB floor press
3 x 12
65s
Rolling tricep extension 4 x 12 30s I really try to squeeze the lats on the way up and squeeze the tricep
150 overhead banded extensions monster mini
30,30,40,25,30
3 x 20 standing arnold press with 15s superset with 3x20 bent over rear delt flyes with 15s
3x15 hammer curl with the 15s, 2x20 reverse curl empty ez bar
