@patch i’m glad you appreciated it as i did. Like you said it is quite tough this time of year in school, but you’ve got to find a way to truck through and find a way to succeed.
@Ink, it made me feel like a little bitch as well. But sometimes we need that swift kick in the ass to get going.
@kouba, It is cool to read what the champions go through to achieve their goals and win. I love reading the behind the scenes type of stuff like that.
Light bench and accessories:
one prowler run for warmup with 270lbs
Bench:bar10,13510,18510,19510,195*10
Seated db press:5510,6510,90*8
Side db laterals258,258,25*8 Did band pullaparts inbetween each set.
Barbell curls:658,858,85*8
Prowler push/pull:pushed down, pulled back(1trip), 4 trips with 450lbs
Done, nice quick hard session inbetween classes. One more class for today to go.
^^^ LOVE that post by Kroc. That dude is so awesome. He’s a never ending source of inspiration for so many people. I don’t think anyone would pussy out of anything ever if they read a Kroc-ism first, ha.
@spock, yes kroc is awesome, and more people should be relentless and attack their fears like he does.
Deadlift training:
Deads:1603,1603,2703,3803,belt on and mouth guard in,4001,4403,4403,4403(vid), i got the first 2 sets cleanly, but my grip fucked me on my set in the video)
Skip to approx 30 secs
Speed deads:3603,3603,360*3
Shrugs:2255,3155,3155,3155
Barbell rows:2255,2255,225*5
Romanion deads:2255,3155,405*4
Reverse grip pulldowns:1008,1605,205*5 Strained my r bicep last time so stuck to lighter weights this time.
Makeshift reverse hypers:3*10
Done, So today was the first day using a mouth guard and i think it will work good for heavy low rep training, but i think i need to get used to it and mold it a little more. I don’t think it was molded deep enough, kinda wanted to fall out too easily. I might’ve found someone to smack me next time, not sure if she was serious or not, we’ll see.
Bench training:
Bench:bar10,1355,1355,1855,2255,2554(miscounted),255*5(vid)
Skip to approx 30secs
Closegrip bench:1355,1855,2255,2255
Incline bench:1355,1855,2105,2105
Band pushdowns:6*10 with various grips
Done, session went okay, got a little loose on the bench gotta make sure to keep the lats fully engaged and not flare the elbows so easily.
I was feeling all special with my 135 lb RDLs and you’re doing them with 405 for reps! Hmpf
Why the mouth guard?
@patch, lol well its all relative, i get a bit like that when i see storm doing 600+lb romanions.
I am trying out the mouth guard so i can try to get tighter by clenching my jaws. I’ve read some different accounts that it can help. I also clench my teeth from time to time so it’s also a dental health thing as well.
Squat training:
Squats:1355,1353,2253,3152,405*2 Someone got to the decent squat rack so i didn’t try to do too much here, all was completely raw, no belt and no knee wraps. This was the angled piece of crap, so walk outs were twice as far as normal. If rack is available next week i’m going to try squats against bands more as speed work and try some anderson squats for overload. Depending on how the band work goes, i might do them against bands as well.
Barbell hip thrusts:1355(no padding, quickly found some though for the next set due to discomfort)2255,315*3(vid, i think i went a little too heavy and didn’t quite go high enough) Sure as hell was uncomfortable and was tough to setup, but i think it could be a good thing to try out once in awhile.
Vid for the lolz
Front squat holds(in seconds):13520,22515,31515,31515 Rack was available again.
Regular back squat holds:49515secs,49515secs
Done, was an okay day and got to try out something new.
Light bench and accessories:
Bench:bar10,13510,13510,18510,185*10
Standing military press:bar5,955,1353,1552,185*1 Easy, kinda felt these out since i haven’t done them in awhile due to shoulder discomfort and they went pretty well
Cable side laterals:4*10 Did band pullaparts inbetween each set, with last two sets i also started including overhead pullaparts(dislocates?), not exactly sure what they’re called.
Hammer curls:408,508,60*8 Did a set of band pullaparts and dislocates for 10 each inbetween each set.
Reverse curls(thumbless):658,858,105*6
Done, first time in awhile i worked out after full day and work. Will take some getting used to but if i approach it right it will work out fine.
Check this guy out, now that is some ab training. lol
Deadlift training:
Deads:1603,1603,2702,3802,4001,4301,470*2(vid)
Skip to approx 1:00
Speed deads:3853,3853,385*3
Shrugs:1355,2255,3355,3355,335*5
Barbell rows:2255,2755,315*5
Romanion deads:3155,4055,405*5
Makeshift reverse hypers:3*10
Done, went pretty good today. Snuck in the chalk and cleaned it up really good as well. Next week, i’ll start using wrist wraps as well. I’m still pissed that i missed the 495 lift last time. Today i noticed a pretty good boost from the mouth guard. I think it will work really well for singles work. I did forget to do the pulldowns, but i will do them tomorrow.
OMG 315lb barbell rows!! I request a video for that as well.
I am impressed when i see dudes barbell row 135, ha!
Anyway, nice deads.
I have also been noticing in all these videos I have been watching lately that everyone else’s gym seems to be set up less awkwardly than mine.
HmmMm
Thanks spock, i will see what i can do next week. I’ll try to remember.
Bench training:
bench:13510,1355,1855,2253,2452,2705,270*5(vid)
skip to 45seconds
Closegrip bench:1355,1855,2355,2355
Incline bench:1355,1855,2205,2205
Hs pulldown:2pps5,3pps5,4pps*5
Done, strained my R pec a little today and my R shoulder felt a little tender as well. Need to remember to stay tight and bring my bands for the prehab stuff.
Ah, makes sense to have a mouth guard if you’re grinding your teeth a bit. That’s not something you want to have to worry about.
Squat day:
Anderson squats(few inches above parallel):1355,2253,3153,4051 Cut it there, felt really awkward and kept falling forward) Regular squats:405*3
Pause squats:2253,2253,225*3 Pause was for 3-5seconds, fairly easy.
Front squat holds:22510secs,31510secs,36510secs,22530secs Did beltless and back was fully pumped.
foamrolled back and hips for 10mins
done, still trying new things out. The anderson squats were pretty awkward and kinda hard to get into position. I think i had the pins too low for what i was trying to do(get a bit of an overload). Next week i might start some reverse band squats or start getting into my briefs and maybe some reverse band work with those in the next couple of weeks. I also need to try to get some work with the prowler as well. I’ve been slacking there.
Definitely too low
[quote]spar4tee wrote:
Definitely too low[/quote]
Hey spar, what height seemed to work best for you? I think you did it from about nipple height if i remember correctly.
[quote]Heracles_rocks wrote:
[quote]spar4tee wrote:
Definitely too low[/quote]
Hey spar, what height seemed to work best for you? I think you did it from about nipple height if i remember correctly. [/quote]
Just below nipple line should be fine.
Shoulder accessories and light bench:
Bench:bar10,13510,18510,18510
Standing military press:bar5,953,1353,1552,1851,2051 Not bad but tweaked my R shoulder a little.
Rear db laterals:358,508,65*8
Hammer curls:4083sets
Band pushdowns:*30reps
Band pullaparts* a bunch throughout workout.
Prowler*approx 100yards as fast as possible which is 4 trips down and back.
Done, not a bad workout. Shoulder felt a little wonky after the presses. I got one of my baseballs and i’m going to cause myself to swear at the stupid knots in my back and hamstrings. Hope i don’t wake up my roomate.
It’s really funny when your log is right above SSC’s:
Never Strong Enough…
…and She Screamed Claudio!
Sorry, it just tickled me.
You actually have a prowler at your gym or is it yours? After I conquer the deathmill I think I’ll look into rigging one up. Maybe ask someone handy to make one, I know a few guys that weld.
I keep pimping dislocates in everyones log, but you should do them too. They’re awesome for shoulder tweaking issues. As is DeFranco’s upper body warm up if your baseball needs more ways to make you cry.
@patch, lol that is kinda funny reading it like that.
Yeah the golds gym i go to, my buddy is a trainer there and has a a few fun toys that otherwise wouldn’t be at that gym. If you can find someone with decent welding skills it probably wouldn’t be too difficult to make a makeshift prowler though. If you have someone that can help you, you could push a car.
Well i do them periodically but you are right i need to do them more consistently. From reading some of your replies i actually did try them with the bands last night for a few sets. Was one of those minor details that i left out of my post. So i have you to thank for the idea of doing the dislocates with a band instead of a broomstick.