NOTES: Deads felt heavy at first. Bit sore today from my lacrosse game yesterday. Great PR with 255x9 though. TB Deads felt really good. Back ext were good as were the db side bends.
It was awesome mmatt. I really like them and they feel awesome. Definitely feel like I can do more than 185x10 but wanted to start lighter. Thanks for asking and checking in!
Shrugs -SS- Incline Pushups
135x1x10 (ns) → 10
165x1x10 (ns) → 10
185x1x8 (ns) → 10
225x1x10 (s) → 10
245x1x10 (s) → 10
285x1x12 (s) PR → 10
225x1x25 (s) PR → 2x15 flat pushups
NOTES: Great training session. Loving the PR on bench. For the BBB CGBP I shouldve made 10lb drops. Oh well, live and learn. BB rows and shrugs supersetted with pushups were great! Felt awesome getting 150 total pushups in!
BBB Front Squats
145x1x10 PR
135x1x10
125x1x10
115x1x10
105x1x10
HS Leg Curls
25psx1x10ps
45psx1x10ps
60psx1x13ps PR
Calves Shit
Sets of 10 working up to 10RM on calf raises
Hilarious video opportunity I couldn’t pass up…enjoy the LOL curls I witnessed today
VID: - YouTube
NOTES: Great squat session. Had a few more in me but just hit this PR and called it. Lacrosse practice the last two days has been brutal conditioning wise. Very happy I was able to set some good PR’s.
Dips
BWx5x10 PR Heck yeah! This was one of my goals by the end of the year for dips. Other one is BWx20!
Some curlzz and db holds for grip work.
NOTES: Good MP day. BBB FG MP was good as well. Good pr with chins though they felt heavy. Hit my end of year goal for BWx5x10 with dips! Hell yeah!! Did some bicep and grip work to end it. Solid session overall!
I must say that vid of the LOL curls was hilarious. Your training looks good, keep at it.
But I’d say that you might want to work on your deadlifting technique. The main thing that sticks out is that your lower back is rounding. It helps to keep it straight even before you grip the bar.
Also, when you lower the weight you want to push your hips back without breaking at the knees. Once the bar gets to knee level, then you can bend at the knees.
[quote]AquaCruzer wrote:
I must say that vid of the LOL curls was hilarious. Your training looks good, keep at it.
But I’d say that you might want to work on your deadlifting technique. The main thing that sticks out is that your lower back is rounding. It helps to keep it straight even before you grip the bar.
Also, when you lower the weight you want to push your hips back without breaking at the knees. Once the bar gets to knee level, then you can bend at the knees.
This article by Eric Cressey is a good article to start reading for deadlift technique Mastering the Deadlift - Part 1
[/quote]
Thanks man. Ive been working on my deadlift form alot. Will read these articles through multiple times before tuesday when i deadlift again!
Well I had rolled my ankle a couple weeks ago and was wearing a brace during lacrosse practice and such. Messed it up pretty badly tonight in practice. Its not smart for me to do any lower body exercises right now to run the risk of weakening it even more which could cause a more serious injury. Unfortunately I will have to forego deadlifts tomorrow which I’m really bummed about. Just gonna get in the gym and do a little biceps/grip work day. So, I will have to skip the deadlifts and squat days on this wave of cycle 3. I will bench, but I want to give this ankle time to heal.
Take it slow back in. No need to turn a 2 week injury into a 1 month injury. Best of luck, and kill it as best you can. I must say, you have made some good progress thus far.
Sorry to hear about the injury, I’ve sprained my ankles a number of times and it sucks. Hope it heals up quick so you can bust of the deads and squats.
Well guys, got it checked out and x-rayed. Thankfully it is not fractured. Doctor diagnosed it as a bad sprain. Recommended I begin some physical therapy twice a week. Will find out more about squatting and deadlifting from the PT. Hope to be back at it soon. As of now, I’m forced to be one of those upper body whores X-)
Got in the gym last night and did some Rest Pause preacher curls along with FG DB curls. Then did some grip work…DB holds, pinch plate holds and FG barbell holds.
Bench
45x1x10
75x1x5
85x1x5
105x1x6 (just lost track and kept going…dont ask…)
135x1x5
145x1x3
160x1x7 PR Not happy at all with this even though its a PR.
BBB CGBP
135x1x10
125x1x8
115x1x7
After this I got really frustrated and pissed off and wanted to hit a good PR. So I decided to try hit 185x1 on regular bench after doing all this benching which was really fucking stupid. Did 135x3, 165x2 and 185xFAIL. Im fucking retarded.
HS Row
1ppsx10
2ppsx10
2pps+25psx6
3ppsx12 PR
Rest Pause DB Curls
20sx14
20sx5
20x3
Had a 15 second break in between sets.
NOTES: Frustrating day in the gym. Was really stupid about going back to trying to get the 185 bench after doing 3 sets of BBB CGBP plus the normal 5/3/1 benching. REALLY DUMB MOVE! Havent been eating how I should plus the mental thinking about the bum ankle probably didnt help. Time to deload and hit it hard when I get back under the bar. Wish this ankle would heal up ASAP. I already miss squatting and deadlifting ALOT!
Finished up cycle 3. DELOAD WEEK for me now…boring!!
Got in the gym today at home. Felt great. Just hit the basic lifts and a few accessory things for 5 reps. It was more like a full body deload day for me since I will be taking the rest of the time off to rehab/study/chow down with the fam. Funny note, actually hit two Trap Bar DL PR’s cause they were feeling good and I just got in the zone…they were 225x10 and 275x5. Cant wait to see what I can hit when I’m healthy! Rehab time!
