Never Strong Enough.............

Training Training Logs
381

Deadlift and back training: So i wanted to deadlift against heavy bands today, just can’t quite find a good setup for them. The way i had it set up the damn bands were pulling the two 120+lb dbs up and the gym was crowded so i cut it short. I think i will go with some medium to lighter band reverse band work next week instead. I need to find myself some chains, i think for my current gym situation that would be ideal but i will make do with what i’ve got.

Deads:conv1355 sumo 1355, conv1353, sumo1353, conv2253 sumo2253, added yellow bands conv225+bands1, sumo 225+bands1, conv 225+bands1 took bands off at this point due to safety. 4053, added belt and straps,4551, 5052.7(vid), sumo2255,sumo 2255,sumo 2752, sumo3252 I took my stance out further on the sumos to about 2inches from the plates they were actually easier to do in this stance than the modified sumo stance i had this last week. Forgot to get a video, but i will try to remeber to get one next week when i do the reverse band stuff.

Kayak rows:510,78,95,105

Hs pulldowns:1pps10,2pps10,3pps*9

Prowler pushes down and back about 30-50feet or so:2701trip,2701trip, 270*2trips Down was low attachment, and back was the higher upright bars. I have to get together with my friend at this gym more often and do prowler pushing. Gotta admit that was fun.

Done, so i am going to meet the owner of a gym that has tires, battle ropes and that sort of stuff and see about getting in on that tomorrow. If i do i will try to take a video of the place to show what i’ve got to work with and i will try to do some tire flipping if my back isn’t too wrecked from today.

382

Shoulder training:So i got signed up at the new gym, i was having fun playing with a few of the new things here that i don’t have elsewhere. Still keeping my other memberships, but will probably start moving away from the rec center.

Standing db press:4012,4512,5010,6010,70*10 Shoulders felt a bit stiff at first, but after a few warmup sets they loosened up and felt better.

Single arm db side laterals:2012,2512,3010,2012

Single arm rear laterals:3012,4012,50*12

High lat pulls:*3sets forgot the weight *10ish reps

Tire strikes followed by battle ropes: I did this three times through, 3-5strikes then to battle ropes for 10-30seconds, not really sure of the time. But dang the battle ropes are harder than it looks, they kept throwing all 275lbs of me forward.

Medicine ball throws in the air, 5 times as high as i could.

Messed around with the blast straps to see how they worked, core strength for this movement is pathetic.

Done, i think it is going to be fun implementing the new implements i have. There are some chains there, not too heavy but a start, and a friend mentioned a few places that i can get some chains so that is something to check on in my free time.

Gym video

383

Arm training:Was feeling really sore pretty much all over so i kept things light and focused hard on the contraction of each rep.

Reverse grip bench:13510,13510,135*10 felt really awkward and light but my r shoulder did not like this, so i kept it light.

Nose busters:7515,7515,9512,9512

Hands together rope extensions:4sets, between 10-12reps same weight

Rope extensions flaring the elbows 4sets between 6-10reps same weight

HS preacher curls:2515,5010,508,508

Db pinwheel curls:3012,408,30*12

Hercules curls:3sets between 8-10 reps

done, felt pretty good afterwards. Got squats on sunday hopefully my lower back isn’t nearly as sore as it is now.

384

Squat training: Not a bad session, hit the wall hard about halfway through squats.

RB squats:13510,2255,3153,added belt4053,4952,added wraps5451(not quite parallel),6051(vid),6350 fail, mentally failed this one and my chest collapsed and i came too far forward to complete the lift.

605

635fail

Front squat holds:31510secs,31510secs,31510secs,31510secs, i cannot breath at all on these, and it really pulls hard on my rhomboid area when i attempt to. Will work on these for awhile and work on increasing the core tightness and strength.

Leg extensions:7012,10012,10012,10012 Emphasis on the contraction and a pause at peak contraction.

Lying leg curls:7010,7010,7010,7010 same as leg extensions, focus on peak contraction and slight hold at top, but will minimal rest between sets.

Standing leg curls:3010,3510,4510,5010 Did the adductor and abductor machines inbetween sets as active rest.

Done, i hit the wall hard today, but i still finished what i wanted to do. My r hamstring glute tie in area still sucks, so i’m going to foam roll it pretty good and see if it loosens up some. It’s been bothering me of an on since last october. Feels like a pulled muscle, don’t think i tore anything but hope sooner or later it goes away/gets better.

Side note, i ordered my belt on thursday, they said at the time the belt was in stock as was the blast shirt. Everything went better than expected.jpeg, or so i thought. Got a call the next day from them informing me that the belt really wasn’t in stock, but they had several other belts available, but i still wanted the one i was ordering and back to the timeframe 2-3weeks as listed on the site. Then it was y u no have belt.jpeg. lol

385

Bench training:

Bench:bar10,bar10,9510,1355 add bands1353,1853 add slingshot2253,2751,305*1(vid, pretty sure he didn’t touch it, who knows, will go for around 315ish next week)

305 video

Superset Incline db press:6510,8510,100*9

and pushups against bands:bw+bands15,bw+bands12,bw+bands*8 These were surpisingly tough towards the last set supersetting like this.

Done, once i warmed up bench felt pretty good, no real shoulder pain doing things this way so far. Going to do deads againsts light chains and maybe mini bands depending on how it goes with tire flips to end things tomorrow.

386

Dude, that squat fail, was awesome! I mean, sucks that you failed it but what a way to go out on it, lol!

And the “.jpeg” comments are pure win

Bravo

387

New gym looks super fun.

Gotta agree with Joyce on the Squat fail, way to go out :slight_smile:

I don’t understand .jpeg, are there pictures that aren’t showing up or am I slow.

388

[quote]Patch2 wrote:
I don’t understand .jpeg, are there pictures that aren’t showing up or am I slow. [/quote]
You know the pictures/gifs that get posted like the “deal with it” ones? Well, rather than actually finding and posting the pic, you just type “dealwithit.jpg” to show that you WOULD post one.

Hopefully that helps :slight_smile:

389

@ ink, thanks dude. I’m just glad i remembered to put the safety pins up a few notches, would’ve been a helluva long way down if i hadn’t

@ patch, what ink said. I now have the pictures, so if you want to see them posted let me know. I will get some videos of me deadlifting and striking the tires at the new gym tomorrow.

390

[quote]Heracles_rocks wrote:
@ ink, thanks dude. I’m just glad i remembered to put the safety pins up a few notches, would’ve been a helluva long way down if i hadn’t

@ patch, what ink said. I now have the pictures, so if you want to see them posted let me know. I will get some videos of me deadlifting and striking the tires at the new gym tomorrow. [/quote]

Ah, that makes sense, I guess.

Pictures make everything better (unless they’re not good pictures).

391

Back training: Sorry about the first video, i’m still slow with video editing, was going to edit it, but can’t seem to figure out how to edit the middle parts without wiping out the 1st and 3rd lifts.

Deads against chains:conv1355,sumo1355,conv1353,sumo1353,conv2253,sumo2253,conv3153,sumo3153,conv4051,sumo4051,conv4551,sumo4550,conv455*1 Lower back pump affected me almost from the get go today. Made it hard to focus a bit and everything abovve 315 felt heavy today.

lifts were conv at 45secs, sumo fails at about 2:30secs, and last conv at about 3:30 secs

Db rows:6010,11010,160*20 Haven’t gone very heavy on the db rows in awhile and it did feel pretty heavy.

Superset of lat pulldowns:10010,10010,10010,10010 emphasized the contraction and held it for a few secs

And blast strap rows:bw10,bw10,bw10,bw10 Grabbed the straps and leaned back and took a few steps forward for these. Pulled to my chest and kept arms up to focus the contraction more on the upper back and rhomboids

Superset of kayak rows:did 4 sets with 100lbs till it burned, probably 8-10full rounds, started with pullover then right row, then center and then left, then back to center.

And rope pullover/rope row combo:Did about90lbs for these, started with rope pullovers for 8-10 reps or so, then leaned back some and rowed to my chest to again focus more on the upper back some for another 8-10 reps or so.

Finished with tire flips as seen in the video, followed by one more with a bigger tire for one time down and back. In hindsight, i will use the bigger tire next time, the one i used on the video looked thicker, thought it was heavier, but i was mistaken. Whoops.

Done, then i went and saw Captain America. It was a badass show, i want the serum for myself. lol I am going to start adding in more conditioning stuff and definitely train more at this gym as well. There was no one there when i first got there, i had to figure out how to turn on the lights, because the last time i was there, they were already on. Otherwise i would’ve been lifting with only the open sign for light. Woulda been interesting.

392

Well it did… :slight_smile:

[quote]Patch2 wrote:

[quote]Heracles_rocks wrote:
@ ink, thanks dude. I’m just glad i remembered to put the safety pins up a few notches, would’ve been a helluva long way down if i hadn’t

@ patch, what ink said. I now have the pictures, so if you want to see them posted let me know. I will get some videos of me deadlifting and striking the tires at the new gym tomorrow. [/quote]

Ah, that makes sense, I guess.

Pictures make everything better (unless they’re not good pictures).[/quote]

393

Shoulder training: Everything went pretty well today. Shoulders burned like a mother on the cable lateral triset.

Barbell press:bar10,bar10,9510,1355,1553,1753

Superset of kettleball overhead press:3510,5210,5210,528

And db laterals:1515,1510,1510,1510 Emphasis on the squeeze and no body english.

Single arm triset hell:2010,10,10 2010,10,10 20*8,8,8 First one was facing the cable stack using low cable raising above my head, second turning to one side side laterals, third facing away raising to shoulder height. These burned like icy hot was all up in my shoulder.

Db shrugs:6010,7010,9010,10010 with a controlled emphasis, pause at peak contraction.

Circuit:two 35lb kettlebells in each hand kettlebell swings for 8 or so, then keg slams for 8 or so, then approx 30secs of battlerope work did this circuit 3 times through with approx 2 minutes rest inbetween each one.

Video of my last circuit

394

Damn dude, that gym is awesome. Deadlifting with chains is something I gotta get with, and benching too.

Looking strong bro

395

Thanks Ink, should be fun seeing what stuff i can come up with.

Arm training: My brachioradialis was really sore and i wanted to try out some of the things from the training labs so i went lighter and focused on contractions and getting more work in.

Db floor press:6510,6510,65*10

Jm press:7515,7515,75*15

Rope extensions flared out supersetted:did 4 sets of 10

With rope extension hands together from chest out:same^

Straight bar cable curls arms extended at an angle supersetted:4sets of 10

With drag curls:4sets of ten also same weight

Hs preacher curls supersetted:2515,5015,5015,5015

With overhead rope curls with supination:4 sets of 10ish

Barbell curl dropset:8510 drop759 drop65*6

Done, i like this style of training for arms. I had a good pump and my elbow felt pretty good. I need to remember that the feel of the exercise is more important for arm training overall aside from say close grip, jm presses or floor presses done for strength and etc. For the sake of progression i tend to use too much body english and the reward ratio starts to go down.

396

Squat training:

Squats:13510,1355, added bands 2255,added belt3155,4052,4951 added wraps5451, tightened belt one notch 6350 failed again, form was better, but there was still something left to be desired. Just don’t have the strength for 635 right now.

635 video

Heavy walkouts:5851,6751,765*1, no bands, no wraps just a belt, hold for about 10 secs

Front squat holds:3151,3151,3151,4051 first three sets were 15-20secs last was barely 10, i just cannot breath and hold the form well on these. Will continue to work on these.

Superset of leg extensions:10015,10015,10015,10015

And seated leg curls:7015,7015,7015,7015 these were done nonstop until done, just working on feel My r hamstring is still shit.

Standing leg curls:4010,4010,408,408 slow and controlled, r hamstring hurt like hell on these.

Did adductors, and abductors for 15-20 reps each inbetween sets of standing leg curls.

Done, my core is weak for those heavier weights, chest collapses almost everytime. Does feel a little better from a few weeks ago with the addition of front squat holds, and i will work on holding for a little longer each week. Debating to deload or just start with raw work without bands next week maybe with top half squats thown in for accessory work.

397

Bench training:

Bench:bar10,bar10,9510,1355, add bands, bar5,1353,added slingshot, 2251,added wrist wraps, 2751,315*0FAIL Same spot i always fail about 3-4 inches off chest. Fucking triceps

315 vid, about 25seconds in

Incline db press:6510,8510,115*6

Pushups against red long bands:bw20,bw12,bw*10

Done, nothing much to say, i failed again today. We’ll see how it translates to my raw bench and see if benching against bands for ME work helps or not.

398

Your squat fails are awesome dude, sorry, but they are!

The only way to know if an exercise (Band benching) is going to work, is to try it out man. Hopefully it boosts your raw bench a bit. I want to get one of those slingshots one day, they look pretty killer and you can’t have too many tools in the toolbelt

399

Ink you are right, even i must admit that having a bunch of weight come crashing down is pretty intense to watch, even more so to experience.

Deadlift training: I tried smelling salts for the first time today and it was intense to say the least.

Deads:1355,1353,2252,3151,added belt and straps4051,4951, used smelling salt 5450,5450,5450 Came up less and less with each attempt. But holy fuck that fucking tab was intense. Lit a fucking fire in me that i haven’t had in awhile, felt good to get angry. Got a video of my antics, don’t think i want to post it though, I practically yelled and grunted for a minute after sniffing the ammonia tab. finished with 2252*4sets for speed

Super set of pulldowns:weight isn’t marked, did 3sets of 10

And one arm cable rows: 5012,8012,110*12 with a pause at peak contraction

Rope pullovers superset:50ish10,5010,50*10 slight pause at peak contraction

With Blast straps rows:bw10,bw10,bw*10 rowed to upper/mid chest to emphasize rhomboids/upper back

Tire flip/sled circuit:tire flips 4 down, pull sled back, flip tire 4 back, push sled down. the video includes one extra set of tire flips to finish. sled had 6 45’s.

400

Damnit, I gotta get some smelling salts!

You’ll get 545, don’t sweat it. Just keep LWI in your routine and you’ll blast the shit out of it SOON!