Bench training:
RB Bench:13510,2255,2255,3153,4051,4550(vid, failed about halfway up)Spotter helped me about where i stalled out.
455 skip to 40secs
Closegrip RB bench:22510,22510,31510,31510
10 sets of various band pushdowns for 10-15 reps
Rope extensions4*15
Done, left elbow started hurting on the close grips so i just did alot of pump work to get alot of blood into my triceps and elbow.
Back training: Decided to pull from the floor and go a bit lighter.
Deads:1355,1355,2253,2253,2253,2253
Db rows:6010,11010,16010,160+25lbs of chains12R,11L(Vid, chains started to fall off as i went so at beginning it was all off the floor, but by the time i got to my L arm they were partly off and all the way off by the time i was done.)110*10 with slight hold at peak)
Db rows
Lat pulldowns 4*12
Superset of Blast strap rows and kayak rows:3sets of 10 for blast straps and 3sets of 5 “revolutions” of the kayak rows
Farmers walks:100 lb dbs 2 times down and back for approx 15-20yards one way
Tire flips:5 down and 5 back *2 sets
Standing cable crunches superset with planks:3 sets of 10, and planks were for approx 20 secs
Done.
Looking good in here man, those DB rows with chains are sweet looking, haha
LWI
Thanks Ink, just need to pony up and buy chains so i have more to use.
Shoulder training:
Standing military press:bar10,955,1155,1353,1553,1755,135*10
Seated db press:50310
Cable laterals:5*15
Barbell shrugs:13520,22520,315*20
Done
Squat and deads training: deload week.
Squats:15510,1555,2453,3353,3353,3353
Deads:1554,1554,2654,3152,3152,3152 I did half of the set with one grip then reset and alternated the grip for the second half of reps.
Let extensions superset:9015,11015,15015,19015
With lying leg curls:8015,9010,11010,14010
Leg press superset:40015,40015,40015,40015
With stifflegged deads with plate under heel:13510,13510,13510,13510
Done
Bench training: Finally got back to where i was strengthwise in the bench, hopefully that is a sign that i am moving in the right direction.
Bench:bar10,bar10,1355,1355,2252,2751,3151,3351(vid, tied my pr)22515,13540ish
335 skip to 40 secs
Incline hs press:1pps10,2pps10,3pps*6
Overhead db extensions:7510,10510,1305 single arm extensions 3010
Overhead rope extension:3*10
Rope crunches:3*15
Done
Nice work man, that bench went up smooth. 350 soon, right?
I hope so Ink.
I have been really busy with school, had a couple of tests this last week and it was a deload week, so i wussed out and took the days off and opted to sleep and study.
Squat and deadlift training: So i tried out NOexplode today, yeah it worked, i had plenty of energy, but it did make me explode in a literal sense. I had to crap multiple times throughout my workout and felt like i had to go for most of it as well. I now understand why they call it NOexplode, because your colon allows stuff to pass through like a japanese bullet train.
Squats:13510,added light bands,2255,3153,4053,4553,4953(vid, i was pretty close to parallel, i think i was still a little high)
495 vid skip to 40secs
Deads:Added average bands 2253,3152,4052,4952,545*0(vid, i lost it at the top) Stupid me, i remembered everything today except my chalk, but i did have my liquid chalk and that certainly isn’t the same thing.
545 attempt
Giant set of leg extensions, lying leg curls, adductions, abductions for 4 sets of 10-15 reps for rehab purposes more than anything. Just didn’t feel like doing much more due to feeling like i needed to crap the whole time.
Done, i am going to do raw work, then finish with a couple of supra maximal sets with RBs for the next couple of weeks, then i am going to do the same thing with my briefs. Going to try to see how high i can go with that setup over the next couple of months. I am also going to work in box squats that are below parallel as accessory work to work on getting to parallel.
So i knotted up something in my lower back/oblique/superior iliac crest region and it hurt like hell to twist to my Left, bend over even a couple of inches. But the past couple of days it loosened up alot in the afternoon/evenings so i went to the gym. /whining
Bench training: Thanks Meat for your tips last week, i implemented them tonight and it shortened my bench stroke significantly and was really uncomfortable. It will take some getting used to and if i don’t reinjure my lower back i will take some videos next week.
Bench:1355,1355,1355,2255,2255,2753,275*3 I will get videos next week, i forgot my camera today.
Incline Hs press:1pps10,2pps10,3pps*6
HS pulldown:2pps10,3pps10,4pps*10
Prowler pushing:6plates down and back2,10plates down and back1,14plates down and back*1 (each down and back is a total of approx 25-30 yards)
Yeah, and there’s the vid again! Awesome.
Strong work being done, as always man. hope your “injury/annoyance” fixes itself quick
Well i tried to squat today, but my lower R glute, lower back area is really tight and it would strain everytime i bent over at the bottom of the squat. I guess it’s time to fully rehab it and go bench only with accessory days for awhile until i’m able to squat and deadlift without more than the usual pain and discomfort.
Todays attempt of a workout:
Squats:1355,1355,1355,1355,225*5 I did more than my usual number of warm sets in hope that i would loosen up but no bueno. This is above the foam rolling and db swings that i do for initial warm ups.
Box squats:1355,1355,135*5,
Front squat holds:13530secs,13530secs, 22520secs, 22520secs These felt good, no issues with back at all.
Single leg press:4*15
Single leg extensions:3*12
Standing single leg curls:3*15
Stretching and Done, depending on how my back feels it will be benching tomorrow.
Interesting video of the current raw squat king at 308.
Bench training:
Bench:bar10,bar10,1355,1355,2253,2751,2953(vid), added slingshot, 3151,355*2(vid) As you can see in the videos i still have a hard time keeping the lats nice and tight because elbows flare alot still. I will continue to work on this every set
295 vid, ignore the last minute, my chubby fingers didn’t push the off button right.
355 SS vid
Speed bench:15535sets
Rope extensions:5*15
Rope tucks:3*10
Done, will do back and biceps on wednsday and speed bench and heavy triceps on friday time permitting.
Back accessory training:
Db rows:5015,5010,7510,10010,12510,15015 Gym got brand new dumbells, so of course i had to try out the biggest one’s.
Lat pulldowns:3*10
Kayak rows:3*8 each rep as one to right, center and left counting as one rep.
Db curls:3010,4010,40*10
Prowler pushes:4sets of 50 yards. 50 yards consists of down and back twice. Low handles down, and high handles back. First time i tasted iron in my mouth i a long time. Felt good to force nausea upon myself.
Done, Now if my fucking ass will just heal already, i can get back to doing deads and squats. I’ve got a test on friday, so depending on how long it takes me to dominate it, i may or may not get my light bench, and heavy triceps work in. Time to get to studying then.
Squat and deads training:R glute lower back felt tight but didn’t hurt to do deads or squats today.
Squats:15510,1555,2051,2551,3051,4053 Felt light, just did easy singles for the most part until the last set.
Deads:1555,1555,2051,2551,3051, I should’ve stopped here because my left biceps/brachialis muscles felt a little pulled, but i went up anyways. used straps 4051, then my left biceps/brachialis really felt pulled. When i locked it out, i jerked it up a little with my arms. That’s not very smart. I don’t think i tore anything, but it sure felt like shit so i shut everything down, stretched out and left. I’ve been alternating icing and heating for 20 minutes and it feels much better. Time to get a pizza.
Bench:bar10,bar10,1355,1355,2253,2451,2951,3151,put slingshot on,3153,3650(spotter fail),3651, took slingshot off, 22517
Regarding spotter fail, i had two spotters on each side help with liftoff(hindsight 20/20 and all that, stupid i know). So first they lift it off before i was fully set, then one let go like he was supposed to but the other held on, so i almost fell off the bench. If i hadn’t been setup with a good base i probably wouldn’ve had an accident. Soooo, lesson learned stick to people that know how to spot and go with one person for liftoff not two. Even after i chatted with them after that it was still an uneven liftoff.
Incline hs press:2pps10,3pps8,2pps*10
Overhead single arm db extensions:3*10
Cable pushdowns:3*10
Done, well my lower glute/R sacral region is still not 100%, but not as bad as it initially was a couble of weeks ago. But i did aggravate it a little yesterday despite being as careful as i could. So i am going to force myself to not go very heavy with anything that aggravates that lower right sacral region, until i know it’s back to where it’s supposed to be. I will focus on accessory work and more foam rolling and stretching, as well as cardio. Hopefully i will be able to use the prowler more, as it does not aggravate my issue. It’s frustrating for me because everytime i start making progress in the right direction, my body falls apart.
Damn man, glad you didn’t have a serious accident with those 'tards. Nice session, regardless, broseph.
Thanks Ink, i was a little surprised. But lesson learned, i realized it really wasn’t their fault, but instead mine because i didn’t instruct them beforehand. It seems like i piss people off when i instruct them on the best way to spot. Fuck it, not a single fuck is given.jpeg, i just need to keep doing it regardless how they may feel.
Back accessories:
Db rows:6010,8010,11010,13010 Done with a pause at peak contraction. My brachioradialis was overly sore from these last week, so backed off and went for feel more.
Reverse grip pulldowns:11510,16010,20510,2208
Kayak rows:4 sets 6 revolutions
Preacher cable rows:4015,4012,4010,408
Makeship reverse hypers:3*10 Back seems to feel better after these, so i am going to try to do these more ofter throughout the week as i recover.
Ball crunches:3*10
Done, so while i was doing the kayak rows, i saw this guy assisting this blonde with pullups by gripping her waist and helping her up. I thought about saying something, but can’t say that i blame him because i would’ve tried to spot her that way too because she was hot.
Shoulder accessories:
Hs shoulder press:handles20,15,5015,1pps15,1pps15,2pps*10
Cybex laterals:4*15
Incline rear db laterals:4*10
Db shrugs:4*10
Band work for rhomboids and rotator cuff.
Done, went light, and for feel. Shrugs did not feel good at all, sent to 85’s on second set and stayed there.
Lol @ not a single fuck was given and the hot chick pullup spot jealousy
LOL
[quote]inkaddict wrote:
Lol @ not a single fuck was given and the hot chick pullup spot jealousy
LOL[/quote]
Yep!