[quote]Power GnP wrote:
@Alpha
In my eyes you’re the prettiest of all.[/quote]
Cheating bastard…
That is a wicked deadlift! Nice work.
@JK
You’ll always be my ginger princess.
@Grettiron
Thanks man, its headed back in the right direction. Hopefully 700 isn’t to far away…
Great motivational video. How bad do you want it?
Wednesday’s Training
Stick Rolling
Lower Body
3 minutes
Warm-Up
Abbreviated Lower
5 minutes
1A]
Squats [Comp.]
Barx12
132x8
243x5
309x3
364x1
408x3
…add belt…
430x3
441x2
452x2
463x1x2 sets
474x1
2A]
Speed Deadlifts [Against Quaded Minis]
165x3 (415 at top)
232x2 (482 at top)
298x1 (548 at top)
408x1x5 sets (658 at top)
3A] Single Leg Box Squats: BWx12/sidex3 sets
3B] Pike NG Chin-Ups: BWx5x3 sets
3C] Single Leg Hip Thrusters: 15/sidex3 sets
3D] Behind-the-Neck Pull Aparts: 15x3 sets
Money Shot
Incline Walking at 5%/4mph for 10 minute
Have felt on the verge of getting sick since Sunday AM so opted not to go to the gym Su/M/T. Was feeling a bit better this AM but still lethargic, today went pretty good that considered. The squats were the most impacted and my HR got way higher than normal on the incline walking and quad set. Have to find a different setup for speed pulls, that was 50-75 more lbs tension then I wanted to have at the top.
Thursday’s Training
Stick Rolling
Lower 5 minutes
Warm-Up
Abbreviated Upper/T-Spine
5 minutes
1A] Bench Press [Comp.]
132x8
187x5
221x3
243x4
254x4
265x3
270x3
281x1
287x1
1B] MNG Pull-Ups: 45 Total
2A] CG Bench Press [Feet Elevated]: 221x8, 198x8, 176x8
2B] KB Single Arm Row: 80x12/sidex3 sets
Money Shot
A. Mini Band Assisted MNG Pull-Ups: 50 Total
B. Push-Ups [Feet Elevated]: 50 Total
Was bagged today so I kept it brief, I’m trying to wein myself off of 3-4am nights and back onto 8am wake-ups as school starts next week. Needless to say, sleep was not plentiful last night and it showed…still got what I wanted done. I’ll take it.
Saturday’s Training
Stick Rolling
Lower
5 minutes
Warm-Up
Lower
7 minutes
1A] Deadlifts [Sumo+60lbs Chain]:
176x5
276x3
364x2
452x1
…add belt and chain…
518x3
…add suit…
551x2
606x1x3 sets
551x2
518x3
Notes: Weights listing are bar weight, total chain weight was 60lbs…probably only about 45 of which came off the floor.
2A] Step-Ups: 100x10, 121x10, 132x10x2 sets
2B] GHR Back Raise: BWx20x4 sets
3A] GHR: BWx15x5 sets
3B] Pallof Press [+2s hold]: 5/sidex5 sets
4A] Cross Body DB Hammer Curls: 40/sx15x2 sets
4B] DB Hammer Lateral Raise: 20x12/sx2 sets
Body is starting to feel a lot better, did this coming off a big cheat meal last night and still running on a 16 hour fast, energy started to dwindle near the end. Strength seems to be coming along, and really trying to lay on the assistance work while I still have the chance. Throwing in some extra arm/shoulder/upper back work after every session (whether it just be a set or two) to get things moving on those weak points.
Sunday’s Training
Stick Rolling
Lower
3 minutes
Warm-Up
Upper/T-Spine
5 minutes
1A] MG Chin-Ups: BW+50x8x4 sets
1AA] ISO MNG Pull-Ups: BWx4/4/2/2/2
1B] Standing Military Press
Barx8
88x5
110x3
121x1
132x1
143x3
149x3
154x2x2 sets
160x1x3 sets
2A] Seated IA NG Cable Rows: 12x4 sets
2B] Incline Bench Press: 135x8, 165x8, 175x8, 165x8
3A] NG IA Lat Pulldowns: 12x3 sets
3B] Fat Bar Pressdowns: 15x3 sets
3C] 12x3 sets
4A] Barbell Calf Raises: 132x20x2 sets
I have had about two weeks off of vertical pressing so my OHP groove felt off, still not really what I’d call a bad day…moved what I had planned. Lots of assistance because I look like a swole-bean pole.
The pulling is looking really damn solid.
stop being strong or i wont be your friend anymore!
@MrO
It feels like its coming along (finally), feel a bit stronger than I did at my best this time last year. Hoping to get that 700 before my 23rd b-day.
@Alpha
Come on now, you could bench me while I’m deadlifting 600lbs.
If you get it, it will be your last…and then i will eat your cake…
and try on your clothes…just sayin
[quote]Alpha wrote:
and try on your clothes…just sayin[/quote]
I have to say…I’m usually razor sharp, lightning fast and quick as a whip…but this one has evaded me. I’m assuming a jest at my total lack of anterior upper body musculature, confirm or deny? Or are my clothes just too big…
neither i just wanna see how hot my arse would look in a pair of your skin tight pink skinny capris!
man good thing i didn’t say i was going to make a dress out of your skin! “It puts the lotion in the basket or it gets the hose again…”
Tuesday’s Training
Stick Rolling
Lower Body
3 minutes
Warm-Up
Abbreviated Lower
5 minutes
1A]
Squats [Comp.]
Barx12
132x8
243x5
309x3
352x2
375x2
408x2x2 sets
…add belt/wraps…
430x2
441x2
447x2x2 sets
2A]
Conventional Deadlifts [Beltless]
154x10
242x8
331x8
353x8
3A] 45 Deg. Back Raise: +50x12x4 sets
3B] Scap Push-Ups: 8x4 sets
Back to squatting 3x a week in the lead up to this meet, one day raw/wraps, one day raw and one day suited…felt out of the groove a bit today mind you it was my first day in wraps in month so I needed to adjust my stance and tempo accordingly. Another first today was conventional deadlifts…haven’t done these since my back injury and subsequent switch to sumo three years ago.
I noticed:
-upper back strength has decreased since then (well some thoracic rounding at least)
-I hate reps higher than 5
I’ll probably be keeping these in the rotation just to rule out developing any (more) weak links. Felt a muscle popping, rocking and locking in the right medial area near my scapula when doing the scap push-ups…likely a little tight and out of place. Go-go-gadget mobility work.
Thursday’s Training
Stick Rolling
Lower Body
3 minutes
Warm-Up
Abbreviated Lower
5 minutes
1A]
Squats [Comp.]
Barx12
132x8
254x5
309x3
352x2
380x2
408x3x2 sets
…add belt…
408x3x4 sets
2A]
Close Grip Bench Press [Feet Up]
132x5
176x5
198x5x2 sets
232x4x4 sets
2B] MNG Pull-Ups: BWx62 Total
3A] Average Band Pressdowns: x20/16/14
This cold everyone seems to be getting in Edmonton has finally caught up to me a bit, felt too congested when I woke up to make it to my morning class so I slept another few hours and was somehow able to make it in to train. Surprisingly nothing felt incredibly heavy like I thought it would, which leads me to believe that this was one of those times were training through sickness wasn’t necessarily a bad idea.
I took my squat stance out a few inches and my hand placement out about an inch…its felt different, not sure about better? But enough to warrant a bit more experimentation. Training moved slow and I cut back on the assistance, but I got the essentials done today and I’m happy with that.
Friday’s Training
1A] DB Side Lateral Raises: 30x12x2 sets
1B] CB DB Curls: 45x12x2 sets
2A] DB Hammer Side Laterals: 20x12x2 sets
2B] Seated DB Curls: 12x2 sets
2C] Hanging Leg Raises: 10x4 sets
Money Shot
MNG Pull-Ups: 50 in 5:44
Push-Ups: 75 in 2:39
Quick conditioning/recovery session between classes.
Saturday’s Training
Stick Rolling
Lower Body
3 minutes
Warm-Up
Abbreviated Lower
5 minutes
1A] Prowler Pulls [Various Positions]: 60s on/45s off x 10 sets
2A] GHR: BWx10x3 sets
2B] GHR Back Raise: BWx25x3 sets
Quick recovery workout, no deadlifting today. Start my peak for the meet tomorrow and wanted to go into it fresh.
Sunday’s Training
Stick Rolling
Lower Body
3 minutes
Warm-Up
Abbreviated Lower
3 minutes
1A] Squats
154x5
243x3
320x3
353x2
408x2
…add belt/wraps, suit bottoms…
452x2
497x2
…strap up…
540x2x3 sets
2A] Bench Press
154x5
187x3
221x3
254x2
…add shirt…
287x3
331x3x3 sets
3A] Scap Push-Ups: BWx10x3 sets
3B] MNG Pull-Ups: BWx10x3 sets
3C] Push-Ups: BWx15x3 sets
First day back in gear in nearly a year, kept it light and it actually felt pretty decent. Had to get to a meeting so a quick bodyweight circuit was all I could handle for assistance.
I was not impressed with today. I went to bed excited to train in the AM, woke up feeling like my entire bedroom had shat in my sinuses, made my way to the U (and gym) for training only to find a bunch of BS political issues had arisen with our PL club…did my best to sort those out, by then its time for work…end up being there until 10pm, blarg. Rant over; training tomorrow to make it up? Yes.