Focus Mitts
x5 minutes
x5 minutes
x5 minutes
x5 minutes
–
Sparring
1 hour and 20 minutes. Very light sparring, not live. Basically my partner would throw a combo, I would throw a combo and we’d go back and forth.
Yesterday, 3 mile jog - 30:57
Weighed in at 215 this afternoon, lightest I have been in a long time.
Today Speed Bench With Monster Mini Short Bands
135 x 2 x 2
185 x 2 x 2
205 x 2 x 2
230 x 2 x 2
OHP - Ahh the one lift that gives me shit.
135 x 2 x 2
160 x 2
180 x 2 x 2
180 x 1
DB 2 Handed Ext Seated
50 x 8
70 x 8
100 x 8
Barbell Skulls
45 x 12
65 x 12
95 x 12
Reverse Pushdowns
100 x 8
150 x 8
200 x 8
Went back to train triceps again, was not feeling it earlier, also hit rotator cuffs.
Skulls
55 x 12
75 x 8
95 x 8
115 x 7
OH Rope Ext
80 x 12
120 x 8
150 x 8
170 x 8
Smith Reverse Grip Bench
25 per side x 12
45 per side x 12
45 + 25 per side x 25
Sliced my finger open somehow…also broke 2 of my tonails and had bloody socks yesterday running lol.
Did some endurance work for boxing in the sens of punching with dumbbells, good form and very high reps…Try to help keep my hands up longer…
Did rotator work and that was it.
Two things:
- that session is great motivation for my speed bench session tomorrow morning. Although my weights are embarrassingly low by comparison haha
and
- Need moar videos!!!
Here’s a vid Jab :), thanks man.
Deadlifts
135 x 3
225 x 2
315 x 2
405 x 2
495 x 1
600 x 1 Fairly easy pull…650 by the end of the year, let’s go!
Glute Bridges - First time so kept 'em light
45 x 6
95 x 6
135 x 6
185 x 6
Weighted Neutral Grip Chins
x5
+55 x 5
+120 x 4
+120 x 4
x20
Underhand EZ Bar Row
115 x 8
205 x 8
295 x 8
EZ Curl
75 x 8
115 x 6
Doing hams and arms tonight, grip was shot so said fuck biceps until after class when I do a double and maybe some cardio, well definitely a run and some jump rope.
Soooooo much better than your last 600 pull on video. Nice job, Austin.
That is a SICK deadlift PR… I especially liked the guys in the backs reaction… he’s like “hell naw he aint gonna do it… wait… shit… shiyytttt oh damn” (least I imagine since your from NY).
Very, very strong chins and rowing, I can’t get used to neutral grip myself, how far apart are your grips? At my current gym its a few inches and it just feels way too close.
Nice pulling bro
Thanks guys!
[quote]jake_j_m wrote:
That is a SICK deadlift PR… I especially liked the guys in the backs reaction… he’s like “hell naw he aint gonna do it… wait… shit… shiyytttt oh damn” (least I imagine since your from NY).
Very, very strong chins and rowing, I can’t get used to neutral grip myself, how far apart are your grips? At my current gym its a few inches and it just feels way too close. [/quote]
Lol, did not even realize the dude in the backgrounds face until you pointed it out…You are totally right, he looks at me at first like I’ve already failed the lift and then I pull it and he’s like “holy shit.”
Anyways felt comfortable today, definitely good for some more pounds.
As far as neutral grip chins, hands may be 8 inches apart tops…I like them because they are comfortable on my shoulders which get pain from wide grip chins.
Hey man, very nice deadlift, I hope to be there soon.
I saw you said you have been having issues keeping your ass on the bench when benching, I was having that problem too. I followed the advice in this video that stormthebeach made and it had me getting better leg drive without lifting my ass within a few weeks of working on it.
[quote]VikingsAD28 wrote:
Hey man, very nice deadlift, I hope to be there soon.
I saw you said you have been having issues keeping your ass on the bench when benching, I was having that problem too. I followed the advice in this video that stormthebeach made and it had me getting better leg drive without lifting my ass within a few weeks of working on it.[/quote]
Excellent bro, thank you a lot, anything to help with bench form is appreciated…Mines getting a lot better lately.
The rest of the night…
I appreciate it guys, thanks!
–
The rest of the night
EZ Curls
75 x 8
125 x 6
150 x 5
160 x 5
165 x 5
Seated Hammer, Strict with a nice squeeze
25s x 8
40s x 8
60s x 8
Concentration Curls
35s x 8
35s x 8
35s x 8
Ran 1/2 mile and treadmil broke…
Ham curls
100 x 8
150 x 8
200 x 8
Let’s try this again lol,
Jogged 2 miles in 17:02, fairly easy run…
I used to suck at endurance shit, getting a little better…
I’ll keep adding miles and trimming time over the course of the year, will help tremendously with boxing and just overall health.
cardio and abs baby
Nice tuggin’. I hope to be there by the time I’m 21, too.
CS
[quote]CSEagles1694 wrote:
Nice tuggin’. I hope to be there by the time I’m 21, too.
CS[/quote]
Appreciate it man, at this rate I am sure you will be, keep pumping.
Todays Cardio and Abs
2 Miles on the track - 15:29
Weighted Kneeling Cable Crunches
80 x 8
120 x 8
195 x 8
195 x 8
195 x 20
Medicine Ball Lying Leg Raises
8 lb Ball x 15
8 lb Ball x 15
8 lb Ball x 15
Medicine Ball Seated Crunch Twist - Don’t know what to call this exercise
8 lb Ball x 12
10 lb Ball x 12
12 lb Ball x 12
Medicine Leg Raise Crunch, Basically medicine ball is leg raised into the air with feet, then placed in hands and then next rep from hands to feet…
8 lb Ball x 8
8 lb Ball x 8
8 lb Ball x 8
Jump Rope
x3 minutes
x3 minutes
x3 minutes
Getting better, was able to run in place and jump rope but overall I still suck at this.
Shadow Boxed
15 total minutes.
Deadlift looking very strong, I’ll be following!
Thanks buddy.
So I decided I am going to follow the coan bench routine percentages for the next 12 weeks. Not changing my program just how much I am lifting.
I’ve maxed out way too many weeks in a row without a deload and feel like shit, lacking self confidence on bench press and ultimately not being happy with my stagnating numbers. As my favorite lift lately I have not felt comfortable with it.
Coan bench routine starts out with high reps which I have not done in months. I have literally not gone above 2 reps in seeral months…
So today
I started with the normal routine
135 x 2
185 x 2
225 x 2
275 x 2
315 x 1
335 x 1
335 x 1
Just was not feeling it so…
Coan
260 x 10
260 x 10
CGBP
225 x 9
225 x 9
Incline
210 x 9
210 x 10
Just pressing on heavy day, triceps and delts on light day.
Great deadlift.
And I’m glad to hear you’re switching it up on the bench - sometimes that’s exactly what’s needed and I could tell you were getting frustrated. 260x10x2 is strong!!
Was feeling burnt out…took some extra off days. Finally got a good nights rest.
On week two of the Coan Bench routine.
Weights felt light and fast and much easier than last week. Got some faith this will be a good routine.
I like how the first several weeks are high rep and sort of like a deload before the heavy stuff.
Also nailing form, ass is staying on the bench. Will work on more paused stuff closer to the meet.
First time in a month hat bench was enjoyable and felt comfortable.
Cardio/Boxing tn.
Bench Press
135 x 10
135 x 10
185 x 5
225 x 5
260 x 10
260 x 10
CGBP
225 x 10
225 x 10
Incline
210 x 10
210 x 10
Wondered where you’d gone! Glad you enjoyed today’s session bro, looks like a good one.
Thanks Jab!
Tonights training…
Jump Rope
x 3 minutes
x 3 minutes
x 3 minutes
x 3 minutes
x 3 minutes
Heavy Bag
x 3 minutes
x 3 minutes
x 3 minutes
Shadow Box
Set of Rotator Cuff Exercises
x 3 minutes
Set of Rotator Cuff Exercises
x 3 minutes
Set of Rotator Cuff Exercises
x 3 minutes
Set of Rotator Cuff Exercises