That 405 squat looked sweet as!
Thanks brotha!!!
Deadlifts
135 x 3
225 x 3
315 x 3
385 x 2
425 x 2
495 x 1
585 x 1
Hang Clean
135 x 3
185 x 3
Pendlay Rows
230 x 5
280 x 5
335 x 5
SLDL
245 x 8
335 x 5
Seated Leg Curl
200 x 12
200 x 12
Weighted Chins - Neutral Grip
BW x 2 x 5
+100 x 5
EZ Curls
45 x 12
85 x 8
125 x 6
165 x 6
Cross Body Hammers
25s x 8
60s x 5
Speed Squats + 2 average bands
135 x 2 x 2
225 x 2 x 2
250 x 2 x 2
275 x 2 x 2
Mirin’ deadlift, looked easy.
Also mirin’ calves.
Rip n’ grip. Strong pull, look forward to your 600+ very soon.
Thanks homies, and lol, my calves are small, they need mucho work!
Ran 2 miles tonight, was going to do 4, but one of those days my body was feeling sore, tired and just not into it.
I have a lot of heavy benching and MMA work to do tomorrow. Looking forward to it.
Starting to lean up for summer. This is me tonight.
Long day…
Bench Paused for a 2 count
95 x 2 x 3
135 x 2
185 x 2
225 x 2
260 x 2
280 x 2
300 x 2
320 x 2
345 x 2 5 from last week
355 x 1
375 x fail…rolled my wrist back and lost form, just reracked…
CGBP 3 count
225 x 3
300 x 2
DB inclince
55s x 8
75s x 8
100s x 8
100s x 10
Wasn’t feeling my best today…long week with tests at school, no problem though felt strong and will hit some PRs next week…
Trained Boxing
4 5 minute focus mitt rounds and did form work.
Then rolled BJJ for about an hour…
Overall 2 hours of MMA style work.
Did a lot of light rotator cuff work.
Triceps
Pushdwosn
100 x 8
140 x 8
200 x 17
OH Rope Ext
50 x 8
100 x 8
140 x 12
DB Ext
20s x 8
30s x 8
40s x 8
Totalled like 3.5 to 4 hours training today and it’s been like this multiple days a week, loving it,but also remembering to eat a lot.
Squats
135 x 2 x 3
225 x 2 x 2
285 x 2
305 x 2
325 x 2
345 x 2
365 x 2
415 x 1
Front Squat
185 x 3
225 x 2
255 x 2
Leg Ext
180 x 12
180 x 12
180 x 12
Speed Deadlifts With 2 Monster Mini Short Bands
135 x 2 x 2
225 x 2
275 x 2
315 x 4 x 2
Neutral Grip Chins
BW x 2 x 5
100 x 3
100 x 4
100 x 3
1 Arm T-Bars
1 Plate x 8
2 Plate x 8
2 Plate 25 x 8
Incline DB Curls off a Low Incline
25s x 8
35s x 8
55s x 8
Dude, looking great (strong homo).
Beastly squats too.
How much are you weighing now austin? (Your quite tall right?) Definitely have a solid look about you whilst being relatively lean (ie. getting real lean wouldn’t take so long). Is your overall training structure just something you’ve designed yourself? I imagine your at the stage where you know which few exercises “work for you” for each bodypart.
Thanks guys.
BW Hovers between 216-221
And yeah training program is just a hybrid of several programs mixing and matching what works for me.
Just doing cardio today.
6 5 minutes rounds of focus mitts.
5-10 mins of jump rope.
4 mile run
Physically and mentally exhausted…Have homework and tests due this week…Fucking sucks.
so hardcore here, gonna follow up on your PRs.
Thanks bro
Deads
Warmups
410 x 2
440 x 2
470 x 2
495 x 2
525 x 2
Neutral Chins
x 8
40 x 8
120 x 4
Seated DB Curl
25s x 8 Per Arm
45s x 8 Per Arm
80s x 8 Per arm
Short and to the point…
boxing tonight then taking 2 days off…feeling a little burnt out.
Also forgot to post yesterdays speed bench workout…o well.
Very much liking the look of that workout - 2 big lifts and an accessory is something I enjoy immensely.
[quote]Jab1 wrote:
Very much liking the look of that workout - 2 big lifts and an accessory is something I enjoy immensely. [/quote]
Yeah every workout this past month or so has been 90-120 minutes in the gym straight killing it. My sleep has sucked this week, I got homework, I am doing a lot of training and cardio, eating has been pretty on point but could be better.
Anyways, feeling warn out so this week I want the big lift and then 1 or 2 more things to give myself a break.
Taking tomorrow (scheduled of day) and the next day off (unscheduled of day).
How easy is 525 x 2 for you, out of curiosity?
Been killing it overall big guy!
[quote]bugeishaAD wrote:
How easy is 525 x 2 for you, out of curiosity?
Been killing it overall big guy![/quote]
Thanks bud.
Fairly easy, all previous sets actually felt like speed reps. What is funny with pulls is before I even lift the weight I can actually feel whether it’s going to be an easy or hard pull, somedays you just feel explosive as fuck.
Did 6 5 minute rounds and then had my trainer work with my on all my punches just to get down proper form, positioning and balance. Felt a lot better after today, more powerful.
Also held for 7 rounds as well so it looked something like this.
Warm-up - Shadow box, some stretches.
Pad work
Held 5 minutes
-30 second break
Held 5 minutes
Boxed 5 minutes
-30 second break
Boxed 5 minutes
Held 5 minutes
-30 second break
Held 5 minutes
Boxed 5 minutes
-30 second break
Boxed 5 minutes
Held 5 minutes
-30 second break
Held 5 minutes
-30 second break
Held 5 minutes
Boxed 5 minutes
-30 second break
Boxed 5 minutes
5-10 minutes on the pad going through slow jabs with proper technique. Slow crosses with proper technique. Slow hooks with proper technique. Finally slow upper cuts with proper technique. Then we put it all together.
I only put down that I held too because this was non-stop so really intense 2 five minute rounds and then although I wasn’t hitting holding the mitts is a little cool down cardio in itself.
Yeah man I was pleased. Made up for them blowing the huge lead against the Pacers the other night. It seems like Howard just wants out of that franchise, he’s looking like Lebron when Lebron was heading out of the Cavs.
Paused Bench 1-2 Count
Last Week ---- This Week
260 x 2 — 265 x 2
280 x 2 — 285 x 2
300 x 2 — 305 x 2
320 x 2 — 325 x 2
345 x 2 — 345 x 2
So volume was added
CGBP 2 Count
225 x 2
260 x 2
300 x 2
Touch and Go Inclines
250 x 5
250 x 5
250 x 5
Seated Laterals
20s x 12
30s x 10
30s x 10
Standing Lateral With Front Raises Mixed in
30s x 10
30s x 10
30s x 10
Incline Behind the Neck Skulls
60 x 8
80 x 8
110 x 8
Dips With 2 Monster Mini Short Bands Attached
X 5
x 5
x 5
And boxing work tonight…Going to do probably an hour routine plus jogging. Will post later.
