Today
Ramp up week…and away we go!!!
Hip stuff
12.5" box squat
365/405/365 x5
Short pause on bottom
16" close stance high bar
315/365/405 x5
Front squat
225/275 x5 315/1 lol…outta juice
Circuit
w lunge 45/3x10 E
SL Bulgarians 45/3x10 E
SL Ext 3x8 E
Bench Day
Shoulder stuff
Iso bench 2 ct pause 1" from chest
275/295/275 x5
Narrow grip bench
260/275/260 x5
Low incline
230/250/265 x5
Decline
260/275/260 x5
Db shld press seated
55/60/65 x8
65x7
Db row
95/100/105 x8 Each
T bar row
180/3x8
Db tri
45/50/55 x6
60x5 ugly ones
50x8
Abs day today
BB Roll outs 3x15, added a little pause when extended, they are definetly getting easier
Hang Leg raise 3x12 toes to bar, think i can up to 15 next week, at least on a few sets
Glute/ham sit-ups 3x15, also getting easier, time to increase a few reps
So do you have a day dedicated just to abs? I must start working my abs. I must.
[quote]kpsnap wrote:
So do you have a day dedicated just to abs? I must start working my abs. I must.[/quote]
Ya kinda worked out that way. I hate doing them and my normal lift days are long so i always would skip them. Just doing the abs takes about 30 min and i can do other things in between (like work lol) and then go hit another set. So i stuck with it, so far so good.
[quote]Germanone wrote:
[quote]kpsnap wrote:
So do you have a day dedicated just to abs? I must start working my abs. I must.[/quote]
Ya kinda worked out that way. I hate doing them and my normal lift days are long so i always would skip them. Just doing the abs takes about 30 min and i can do other things in between (like work lol) and then go hit another set. So i stuck with it, so far so good.[/quote]
This is exactly what happens to me. I plan to do ab work after every lifting session (4x week) but then bail because I’m usually so tired and hungry. But the thought of an “all ab” day sounds like torture.
[quote]kpsnap wrote:
[quote]Germanone wrote:
[quote]kpsnap wrote:
But the thought of an “all ab” day sounds like torture. [/quote]
Shhhhh…don’t tell me that! I am trying to convince myself it is a good thing…lol jk
Deads today
Sumo
445/470/445 x5 felt blah, long week and little sleep
Conv of plate
315/5
375/2x5
Stiff off 3"
315/3x5
Good morning
185/3x5
Glute ham
bw/3x8
friday
Power snatch
135/3x5
Push press
175x5
185x5 ugly form
180x5
db row
100/3x10
BB row
175/3x10
Lying tri (to chin)
95/105 x12
115x10
Tri kick back
20/3x12
Today
BB Complex
8x through
about 4 min rest between rounds
workout today was abs only. I am on vacation/traveling alot the next few weeks so my extra workouts will be altered depending on what is available. i have places to train for my main workouts so at least those won’t be affected.
Hope all the mothers had a great mothers day.
[quote]Glute ham
bw/3x8
[/quote]
Holy s##t
Well training this week is turning out to be quite interesting. I am on vacation but it is a working vacation at my folks. Main project is building a shed which is starting to resemble a small A frame cabin which could hold the snow fall in north Idaho. So workouts have been squeezed in between all the wall framing, truss building, joist hanging, now roofing stuff. And guess who gets the honor to lift everything. Also, i knew i should have gotten my mom a nail gun for mothers day…lol. Nothing better than being bent over nailing trusses for hours, take a break for squat work then back to bent over nailing trusses. Same for shoulders today after driving a bazillion nails…lol But it always good to be home
This week kinda light with some volume
Monday
Squat
315/5x5
Oly bench squat
275/3x8
Front squat
185/3x8
Hips were sore from last week (joint) so probably done pulling sumo for a while,
Tuesday- Shoulders are pretty trashed
Bench
275/3x5
Narrow bench
255/5 275/2x5
Incline
185/5 205/5 225/5 front of incline actually sat on floor, never seen one like it
Decline 3x8 some funky machine thing
Db row
90/3x8
Cable row
200/2x8
Db tri
40/4x10
YAY! A man who builds stuff is awesome!
Nice job getting in the training on your work/vacay - I hope your mom is cooking up something deeelicious 
… why did you leave the riding in the back of the truck part out ha
I am trying to up my endurance, not sure it is working…Ive told you I hate cardio right?
Well maybe its more of a love/hate thing.
Maschy I’ve been eating good, against mom’s best wishes…lol. But Friday is the big blow out at my favorite mom and pops pizza place, gonna be a duzzy.
lol Up, i felt like i was 12 again. Had to be there…
You’re doing cardio??? hmmmm…we need to talk
Never made it to my normal Wed ab workout, just flat ran out of time, dam i hate missing abs…lol
Got some catching up to do!
Thursday (5/12)
Conv deads
405/5x5
No touch conv deads (straps)
315/8
365/8
405/8
Str leg off 3"
315/8
335/2x8
Power pull floor
195/3x6
Goodmorning
185/8
205/8
225/8
Friday
Power Snatch
125/5x5
Push Press
155/5x5
Db Row
100/3x8 each
Bent Row
185/3x8
Ly tri to chin
115/3x10
Tri kickback
20/3x10 E
Sat off - travel day
Sunday
Med Ball core circuit
3x through, took about 30 min
Nice variety in your workouts, especially that ‘power’ day, snatches followed by push presses.
Now I can see how you got so strong. Heavy weight for lots of volume. 5x5 on deads followed by a load more deads. You are a good example of the theory that if you want a big deadlift then do lots of deadlifts.
[quote]FarmerBrett wrote:
Nice variety in your workouts, especially that ‘power’ day, snatches followed by push presses.
Now I can see how you got so strong. Heavy weight for lots of volume. 5x5 on deads followed by a load more deads. You are a good example of the theory that if you want a big deadlift then do lots of deadlifts.[/quote]
Thanks Brett. I definelty think there is something doing volume at at medium/medium heavy weight?
Playing with the snatch and push press on second upper body day. Really didn’t plan on going this long with it…
Today
Squat
Weight looked light on vid but felt blah on my back. Hips and knees sore, i think from last week, travel etc so will probably have another flat loading week?
Squat
335/3x5
Oly bos squat (16" box)
365/3x5
front squat
185/3x5
Walking lunge
3x10 Each
SL Bulgarian squat
3x10 E
SL Extension
3x6
Heel Raise
3x10
nothing like singing joints at night after a week of carpentry
nice training too-
nice work.
I am discovering some similar evolutionary traits in my training and yours-
finding that lots of work on the same lifts- and amazingly - they go up.