Deadlift training:
Box squats:1355,1355,2252,2252
Deads:1355,1353,2253,3152,4051,4553,455*3 Got the reps but they felt like crap.
Stiffleg deads for stretch:9510,9510,95*10
Makeshift reverse hypers:4sets*10
Messed around with a few single leg things
Band pullthroughs:3sets*10
then took a softball to my L hamstring and glutes and they now feel better. So my lesson is that i need to do regular prehab work on my hips, glutes and hammys.
Bench training:
Bench:bar10,13510,1355,1853,2252,2451,2751,3003,300*3 vid of these last 2 sets
Close grip bench:1355,1855,2252,2653,265*3
Slanger bench:2655,3153,335*2
Parallel grip pulldowns:10010,12510,15010,17510,200*10
Reverse Grip pushdowns:610,810,12*10
Overhead rope extensions:812,812,8*10
Rope extensions:6*10
Done, today was a good day except i took too much preworkout and had to take a couple more trips to the bathroom than normal. I was only using like a half a scoop extra just to finish the container. I guess there was a reason the label says not to use more than a scoop. Oh well you would think it’s a lesson learned, but i’m sure it will happen again. On a training related note, triceps are still weak as piss, but i can grind things out, so hopefully they will continue progressing and i continue to get plenty of drive out off bottom and maybe this cycle will end in another bench pr.
Shoulder training: Just couldn’t get into the workout very much, so just took it easy and went more for da pump and bare bones approach.
Standing military press:bar10,955,955,1355,1355,1355
Seated db press:7010,7010
Face pulls:510,710,710,710
Hs preacher curls:2510,4510,70*10
Reverse grip curls:4510,8510,85*6 Did a set of pullaparts between each sets.
Done, just a standard easy mode workout. Other than focus on feeling the contraction, was a go through the motions and avoid injury type of night.
Deadlift training and accessories:
Rack pulls:1355,1353,2253,3152,4051,4951,550*1(alltime PR) I know, i know i used the baby plates, but i have always failed anything above 550, so just wanted to break my previous best of 545. Considering i had a ton of trouble and even failed 515 earlier this year i’m happy that my dead has improved. Now to continue the progress to a new regular deadlift PR.
tried to prevent a crack attack, but it was inevitable.
Karwowski rows:13510,13510,18510,2256
Front squats:1353,2251,then did a hold 315*20ish secs.
Done, set my pr and did some accessories. Pretty plain workout.
Deadlift training: I didn’t realize that the plates were .4 kgs less than standard 45s, but its close enough for this workout, and i will just add a 2.5 on each side to even it out a little next time. Though it was a little off, i’m still going to list them as standard, who knows maybe they weigh heavy.
Deads:1355,1353,2253,3151,4051,4251,4653,4653(vid, these were much easier than last week, but i was also more consistent with my form and i focused harder on getting tight to start with.
Band good mornings with light bands:*10,*10,*10
Makeshift reverse hypers:*10,*10,*10 Did these as a more of a recovery move than a strength move today.
Rowed 500m in 1:57. This was something that i need to do more of.
then did some band traction on hips and lower back, followed by pvc pipe rolling. Hips and hammies feel much better today, probably why i had a better workout than last week. Splitting headache nonwithstanding.
Done, as this program becomes more intense, i’m thinking about adding in more conditioning as accessory work in addition to what i’ve been doing. I’ve got to move out of my apartment by the 17th, so next weekend might be hit or miss with training. We’ll see how things go.
Bench training: Today was stressful and my bench was weak. So i dropped the weights a little and did some reps but not to failure.
Bench:bar10,1355,1355,1852,2251,2651,2951,3152(barely, was supposed to get 3),315*1(got first but barely got second off chest)
Close grip bench:1355,2255,2752,2258 drop 135*15
Hs pulldowns:2pps10,3pps10,4pps*8
Ez bar pushdowns:810,1010,1210,1510 drop 8*20
Some band flys and pullaparts supersetted for 3 sets.
Done, on one hand i tied my bench pr at 315, but on the other it felt really heavy and truth be told i was a little distracted from moving. Its either a really cheap place and have some leftover cash or a more expensive place but not have any leftover cash. Whatever, probably going with the cheaper option but for a shorder lease. We’ll see.
Shoulder training:
Light bench:bar10,13510,13510,18510
Fat bar military press:bar10,955,1355,1355
Kettlebell clean and press:16kg5,24kg5,36kg*1 I know i did 4 sets total, but can’t remember the weight for the what would’ve been the 2nd or 3rd set of 5, hell i might even be off on the weights.
Giant set:
A. side cable laterals:2010,2010,2010,3010
B. Face pulls:6010,8010,10010,12010
C. Ez bar curls:5010,5010,5010,5010
Fat bar curls:45*5,5 with r hand out wide l hand no change, 5 with l hand out wide and r hand back in, 5 closegrip, 10 regular to finish. Did that for fun without putting the bar down.
Did some blast strap fallouts for a couple sets of approx 5 reps.
Done, i felt a little stiff, but once i got the blood flowing, i felt pretty good tonight. Still having the moving shit to deal with, but i think i found a decent place i can live with no pun intended.
Deadlift accessories training: Decided to give myself a break from doing rack pulls, and instead went for a front squat pr. I got a little fired up for my PRS.
Front squats:bar5,1353,1353,2251,2251,295ish1(PR)Felt pretty good so i went for 315 and got it. 315*1 Finally got it and didn’t lose it forward.
I got a little fired up for the lifts. I think it added 50lbs to my front squat tonight.
Speed pulls:1352,1352,135*2
Single leg cable curls:4010,4010,
Some blast strap fallouts and some rope crunches for a few supersets.
Done, good workout. I finally got a 3 plate front squat. I think i might just do deads, bench and rack pulls on sunday. I might not be able to do much on monday, we’ll see what happens.
Deadlift training:
Deads:1355,1353,2253,3152,4051,4551,487*2(vid), I strained or pulled something in my left lat/rip cage area.
Block pulls:3152,3151,4051,4871,557*1(PR, it was ugly but i think i either just barely locked it out or just missed it.
Decided not to yell at the weights today, instead i was more zenlike.
Bench:bar5,1355,1855,2255,225*5
CloseGrip BP:2255,13520
Circuit/superset of sorts: A set of good mornings followed by the prowler run.
A. Light Band good mornings:*15,*15,*15
B. Prowler run:*1,*1,*1 First 2 trips were approx 60 yards round trip, last one i went all the way to the end of the building approx 110-120yards roundtip.
Cooled down with 200 meters on rower.
done, pulled my L glute, then i pulled that lat/rib muscle, but i still felt okay(cue the song it only hurts when i breathe). Glute feels fine now, i rolled it real good with the pvc pipe and the softball, but the lat/rip still aches a little. I will be moving most of the next few days, so i probably won’t get much training in this week.
Well i haven’t posted here in awhile now. I did move, then didn’t have internet for a month. Then my brain decided to piss on everything, so then i was just in a general bad mood for a long time. But i still continued to train, didn’t stop and started half assed backloading and did a squat cycle. I also am letting my beard and hair grow just to see where i end up and what i look like. My goal is to one day reach viking status. The squat cycle reminded me why i should always squat as well as constantly train my legs.
I figured i may as well start posting again, and i also have another meet in march that i would like to do barring any injury issues.
Even though i kept track of everything over the past few months, i’ll just start with the dissapointing culmination of my squat cycle.
Squats:13510,1355,2253,3152,4051,4951,5451,5851 Videod the last four sets, and my lack of depth on the last 2 sets was extremely dissapointing to me because my focus was on going deeper, but Mr Hyde dissapeared and i did not come close to depth. Even so, there was progress on this cycle, and my squat is much stronger than before. But i need to work on depth and overrall core strength.
Single leg leg extensions:5515,7012,85*10
Lying leg curls:8015,13010,1803 dropped 7020,10 restpaused
Adductions and abductions:17520,17515
Done, pretty dissapointed in depth today, but overrall happy that i made progress. I’ve never attempted 6 plates before without suit or reverse bands. Meet training starts tomorrow with bench work. I’ve been thinking about using weak knee wraps on my elbows and see how they make my elbows feel.
Bench training:Had a good day today.
Bench:bar10,bar10,1355,1355,1855,2254,2555,2555 put slanger on 2754, to two board2755,225*5 right to 4 board *5
Incline db press:6015,8010,80*10
Lying tricep extensions:7515,9512,145*3,*12closegrip presses Whoops, felt a little too confident in how the second set felt. But the wraps helped some and my elbows felt decent except for a pinch in my right biceps.
Rope extensions:5015,6015,70*15
Rotator cuff work:2010,10, 3010,10 4010,10 4010,10
Cuban rotations:stick12,stick12,2512,2512
Done, good workout and the wraps helped my elbows out quite a bit, i just need to be careful not to wrap them too tightly.
Back training:
Block pulls:1355,1355,2255,3151,1,1,4051,1 4551 with 10sec hold
Super set:
A. Lat pulldowns:*10,10,10,10 Not sure on weight, doesnt have the weights listed, just went by feel
B. Band pulldowns with monster bands:*10,10,10,10
Prowler pushes* approx 120 yards in total
Makeshift reverse hypers:*10,10
Done, today went okay, lower back didn’t feel terribly good after the pulls, so just focused on getting some blood in the lats. Shoulders and biceps tomorrow with wings afterwards then deads and lower body stuff on sunday.
Shoulder training:
Kettlebell presses:16kg*30 for warmup
Hex bar presses:bar15,bar+5015,bar+50*15 Not sure how much the bar weighs, but these were fun.
Superset:
A. Side cable laterals:2015,3012,3012
B. Face pulls from low handle:7010,7010,7010
Db curls:2515,2515,25*15 Sets of pullaparts between each set
Reverse curls:4510,6510,6510,4010
Done, fairly easy workout, just getting the pump on. Shoulders felt better than they have in awhile so that was good.
Squats and deadlift training:
Squats:13510,13510,2255,3155 Went with a closer stance and attempted to take them deeper and stay upright.
Deads:1355,2255,3155,4055ish,405*1 with 20 sec hold
Machine Single leg press:15010,20010,250*10
Super set:
A. Seated leg curls:10015,13012,16012
B. Single leg extensions:7010,8510,10010
Adductions/abductions:17515,17515
Done, decent workout. Deads went fairly smooth, i just need to maintain the tightness on the heavier weights and i should be fine.
Bench training:
Bench:bar10,bar10,13510,1355,1855,2255,2655,2655 slanger overload 285*5,
CloseGrip 2 board:22510,22510,225*9
Incline db press:7012,8010,85*10 Some little shit almost walked right into the DBs on my last set. I’m glad he didn’t, but at the time i was kinda hoping for a chance to drop it on him.
Overhead EZ bar cable extensions:7010,8015,100*20
Rotator cuff works:3010,4010,50*6
Cuban rotations:2512,2512,45*3ish, Damn, just a small amount makes a big difference on these.
Done, i had a good workout today. Felt a little off at beginning but once i got going it went great.
Back training:Dynamic day
Block pulls:1355,1355,2253,2253+reds,2253+monsters,2253+lights,2253+Greens,(KK Style 225+greens1,245+Greens1,265+Greens1,285+Greens*1)
Pendalay rows off blocks:22510,2455,275*5
Couple of prowler runs and tire strikes inbetween. Forgot how much i hate doing cardio.
Makeshift reverse hypers:bw*10,10
Done, i will see about doing some lat pulldowns tomorrow. For block pulls, i will see how things go, but my goal is to alternate each week max effort then dynamic effort. I a couple of weeks depending on how my pulling progression goes, i might just do reps with 500 or so to get as efficient on locking these out as possible.
Shoulder training:
Some kettlebell presses for warmup12kg15,24kg10
Standing military press:bar10,bar10,9515,955,955,1155,135*10
Superset:
A. Face pulls from low pulley:50104sets
B. Side cable laterals:20154sets
Preacher curls:bar15,4515,6512drop4512
Reverse curls:bar12,6510,65*10
Done, blazing wings are fucking hot. They had my nose running, my eyes watering and of course my mouth was of fire too. Won’t be getting them again unless its for some sort of challenge. Tommorrow i will probably be singing the Burning ring of fire.
Deadlift training: Short session so i could watch as much of the superbowl as i could.
Deads:1355,1355,2254,3153,4052,4255 With small hold at end.
Prowler one trip full length without weight, and one trip full length with 90lbs as fast as possible.
Done, decent session today! I might do an extra session on tuesday, i might just eat. I’m not sure which one will win out, because i very much desire doing both.
Bench training:
Bench:bar20ish,bar10,13510,1855,2255,2452,2755(Pretty sure this was a rep PR), slanger overload 2955,295*5
Close grip partial bench(ala eric spoto):13510,1855,2255,2255,135*20 These were tougher than one might expect.
Incline db press:6020,7020
Super set:
A. Overhead rope extensions:9015,10015,10010
B. Rotator cuff work(inner and outer same reps):3010,4010,605
Cuban rotations:2510,3510,35*10
Done, had a great session today. Shoulder is feeling pretty good, still a little painful at times but overall doing pretty well. Bench seems to be coming along pretty well, and i hope that continues.
Looking good!
Hey if the weather holds, do you want to come up and train on Sunday?