Deathlifts
135
185
225
275
315x5
365 2x2
Farmers walks
100s 3x1 flights of stairs
Ghr
2x some bw
Wanted to kind of test out deadlifts today obviously keeping it light but I did not have any hip flexor pain at all today so good sign (at least until I pick up a brake drum weird and hurt it again).
Military Press
Bar 7 pu
65 7 pu
85 7 pu
115 7 pu
130x3 10 lcr (115 lbs)
150x3 10 lcr
165x5 10 lcr
130x13 10 lcr (130 lbs)
Forearms still dead from yesterday. Holy shit.
GHR 45°
Bw x6
45 5x6
Leg extensions/curls
3x10 some weight
Bar itself felt okay at parallel but 135 still hurt. So disheartening to go in ready to squat and then can’t. Anyone have any ideas to help heal a hip flexor? I am currently foam rolling and stretching at least once a day.
Bench
Bar
115
135
165
190x3 5 pu
205x3 5 pu (can’t count plates I guess)
215x2 5 pu (weight I was supposed to do)
245x6 5 pu
190x10 5 pu
Rear laterals + Cuban Press (lying face down incline)
10 3x10
3x10 pull ups
Yup, 2 second pauses burn the hell out of your chest. Like, a lot.
Sumo deadlifts
135
225
315x3
365 2x2
Ghr
Bw x5
45 2x6
Farmers walks
100s 2x1 stairs
I haven’t done sumo deadlifts since high school I am pretty sure so being able to get 365 felt pretty good. My hip flexor was still sore doing these but nothing terrible. I think I will take 1 more week off of squatting see what happens after that. Also I will try to upload a video of my sumo next week for some input on it because while they felt pretty good I am sure I was doing something terribly wrong.
Military Press
Bar 7 pu
65 7 pu
95 7 pu
115 7 pu
140x5 7 pu
155x3 10 lcr 115
175x4 10 lcr 130
140x10 10 lcr 130
Back flies (kept a pronated grip)
15 2x10
10 18
I don’t know what I am doing differently but my press keeps going up slowly but surely and pain free to boot. Not complaining.
Grappled with my brother for 20-25 minutes today and that was plenty. I kept gassing out about 30 secs into each round. Pretty pathetic but you have to start somewhere.
[quote]johngalt191 wrote:
Grappled with my brother for 20-25 minutes today and that was plenty. I kept gassing out about 30 secs into each round. Pretty pathetic but you have to start somewhere.[/quote]
Nothing is more humbling than rolling at full speed.
I remember getting my first triangle, by the time I tightened it and got the kid to tap I was so gassed I thought I was going to pass out. It took 2-3 minutes before I recoverd enough to keep going.
[quote]usmccds423 wrote:
[quote]johngalt191 wrote:
Grappled with my brother for 20-25 minutes today and that was plenty. I kept gassing out about 30 secs into each round. Pretty pathetic but you have to start somewhere.[/quote]
Nothing is more humbling than rolling at full speed.
I remember getting my first triangle, by the time I tightened it and got the kid to tap I was so gassed I thought I was going to pass out. It took 2-3 minutes before I recoverd enough to keep going. [/quote]
That ain’t no shit either, especially when rolling with someone significantly better than you. Slow down for a second and all of a sudden you are in a crucifix.
Squats
Bar
135
Front squats (hurt less)
135
185x5
225x5
275x4
Leg extensions
4x10
Ghr
Bw
45 3x6
Leg curls
2x10
Farmers walks
105 3x1 flights of stairs
Prolly shouldn’t have squatted today but it was one of those I couldn’t not squat things.
Bench
Bar 5 pu
95 5 pu
135 5 pu
165 5 pu
205x5 5 pu
230x3 5 pu
255x6 5 pu
205x10 5 pu
Lying incline Cuban press
10s 4x5
Starting to really feel a lot more pop off my chest even while paused. Really felt tight on all my sets.
Sumo deathlifts
135
185
225
275
315x3
365 2x2
315x3
Leg press
3 plates per side x10
4 pps x10,x20
Ow. Have not done leg presses in a while and my quads have not felt sorer. Ever.
Okay, here was my 405 squat I tried posting before and couldn’t get to work.
Military Press delay
Bar 7 pu in between each set
75
95
115 3x5
JL Press
Bar x8
65x8
85x8
Back flies
10s 1x10
15 2x10
10 1x20
Quick in and out.
Squats
Bar
135
185
225
275x5
315x3
345x1
Front squats
225x10
Back extension
45 4x5
So anything over 275 hurt and trying to descend quickly for a stretch reflex hurts too. I am going to try to just keep the weights light and work on my form until the hip doesn’t hurt so bad.
Bench deload
Bar 5 pu
95 5 pu
135 5 pu
165x5 5 pu
185x5 5 pu
225x3 5 pu
Lying Cuban presses
10 4x6
Preacher curlz
Some weight 3x10
JL Press
Bar x8
85 3x8
I haven’t done any curlz in awhile so decided to get a little pump during deload. Felt pretty decent.
Sumo deathlifts
135
185
225
275x3
315x3
Conventional
315x3
365x3
405x3
(Add belt)
455x1
455x1 (video)
Took a pre workout today and could not be talked out of going heavy. The first 455 I was not nearly as roundy and felt I had 500 in me.
Military Press
Bar 8 pu
75 8 pu
95 8 pu
115 8 pu
125x5 8 pu
140x5 10 lcr (135)
160x7 10 lcr
125x13
Back flies
10 1x10
15 2x10
10 1x24
Squats
Bar
135
185
225
245x5
275x5
315x8
Front squat
245x8
Standing cable crunches
6 sets
Back extension
Bw x some
45 2x6
Squats didn’t bug me nearly as much today but still noticed some hip pain. I am skipping using a belt like I had been for the top set of squats to help build some more core strength. Also burnt the hell out of my fingertips at work last night because I am retarded, so grabbing the bar was interesting to say the least.