1/18
20 pullups
400m run
20 squats
400m run
20 pushups
400m run
20 situps
400m run
20 burpees
400m run
20 jumps
400m run
20 lunges per leg with 45 lb plate overhead
400m run
28:12
I hate running and am out of shape so this was pretty tough.
[quote]CroatianRage wrote:
1/18
20 pullups
400m run
20 squats
400m run
20 pushups
400m run
20 situps
400m run
20 burpees
400m run
20 jumps
400m run
20 lunges per leg with 45 lb plate overhead
400m run
28:12
I hate running and am out of shape so this was pretty tough.
[/quote]
Thats some crazy ass shit. Are you sure you want to be doing this?
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I’m not sure I want to, but I need the conditioning work and it increases my exposure to the community.
1/21
Bench:
150x5
170x3
190x8
Front Squat:
172.5x5
197.5x3
220x4
Pause Squat:
135x5,5,5,5,5
Abs
1/24
Deadlift:
225x5
240x3
265x8
Press:
102.5x5
115x3
130x5
1/28
Front Squat:
157.5x5
180x5
205x5,3,3
Bench:
135x5
155x5
175x8
Some really nice front squatting there.
I notice you break at your knees and hips at the same time? is that on purpose?
Any specific mobility work that you are doing?
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I think breaking at the knees or hips first is something that is entirely individual and should probably stop being taught as gospel one way or the other. In my earlier squats I would break hips first and they would shoot way back. This is greatly mitigated by breaking knees first or both at the same time.
Before lower body workouts I roll Tspine on a peanut (2 lax balls taped together), roll glutes on a single lax ball, roll over to V sit, fire hydrant hip mobility (? I don’t really know what it’s called, you look like a dog peeing on a fire hydrant though), frog hip stretch, mountain climbers, deep squat where I rock back and forth a little bit, then warmup with paused squats.
I don’t like doing static hip flexor stretching but that’s just me.
At the office I’ll grab a dumbbell and do paused goblet squats and overhead squats with pvc pipe. Get in the bottom position and take a few solid belly breaths then come out of it. In my opinion this has probably helped more than any static stretching because it influences your nervous system in so many ways.
1/30
Deadlift:
225x5,5
250x5
TnG 250x10,6
Press:
92.5x5
105x5
120x7
2/3
Front Squat:
170x3
192.5x3
217.5x3,3,3
Videoed some stuff to see good squat position and what my overhead squat looks like.
FS 217.5x3
Pause Squat High Bar
Pause Squat Low Bar
Overhead Squat Fail
Overhead Squat 2nd Attempt
Low bar squats are better for me. Overhead squat is dumb but I use it more as a mobility exercise than anything.
Your overhead squat looks good to me.
You should see my trying a overhead squat? I end up on my face or ass.
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2/4
Bench
145x3
165x3
185x8,5,5
2/9
Dead
205x3
235x3
265x3
Press
100x3
112.5x3
127.5x3
Felt like absolute dog doo so I did the minimum reps and left.
2/10
Front Squat
180x5
205x3
230x4,3,3
Did a few front squat holds with 315 and 365. I’m being delusional, but I swear when I unracked 315 I felt like I could squat it. Should’ve just tried and got buried.
Front Squat 230x4
Front Squat 230x3
Front Squat Hold 315
Big update:
2/11
Bench:
155x5
175x3
195x4
2/17
Press:
105x5
120x3
135x2
Deadlift:
217.5x5
247.5x3
277.5x5
Front Squat:
167.5x5
187.5x5
212.5x5
2/18
Bench:
137.5x5
157.5x5
180x10,5,5
2/20
Deadlift:
225x5,5
255x12
Deficit off 100lb plate 255x3,3,3
Some decent work happening here?
How the back holding up?
Are those rehband knee sleeves that you are using? I am asking as I am considering purchasing some and need advice on sizing.
Keep up the good work!
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Yeah they’re Rehbands. I got them a while ago when I was closer to 200 lbs and I want to say they’re size large–but I can’t be positive about that. Wherever I got them from had a sizing thing where you measure your thigh 3 inches above your knee or something and order accordingly and that put me pretty spot on. I remember them feeling a little tighter when I was heavier, but I could just be full of crap. They fit great now, not overly constricting or anything.
The back is feeling great. I think keeping consistent with deads and not trying to progress to where I was before too fast along with doing more warm up work is helping the most.
Other than press and maybe front squat, the only reason I do anything less than 8-10 reps is because I’m either really tired or being lazy. Soon enough I’ll get the option to work out over lunch and I think everything will see an improvement at that point.
2/25
Front Squat:
175x3
200x3
225x3
Bench:
150x3
170x3
190x3
Press:
95x3
110x3
125x3
2/27
Deadlift:
225x3
240x3
270x10
2/28
Press:
102.5x3
117.5x3
132.5x5
Did some snatch work for the first time ever, have no idea if it’s good or not.
3/2
Front Squat:
187.5x5
212.5x3
237.5x4
3/5
Bench:
157.5x5
180x3
200x4
3/6
Deadlift:
225x5
255x3
285x11 straps
285x5,5 straps, standing on 100lb plate
3/9
Front Squat:
170x5
195x5
220x6
Press:
110x5
125x3
140x4
3/10
Put squat back into the template. I’m now doing 5/3/1 for press, deadlift, bench, front squat, and squat.
Squat:
170x5
195x5
225x10
3/11
Bench:
170x5
195x5
185x10
3/13
Deadlift:
225x5,5
265x5
185x20
3/16
Squat:
185x3
210x3
235x3
185x20
My buddy and I had a BW challenge for squat, bench, and deadlift. I got 10, 20, and 20 respectively. I lost kind of bad, but I learned all about the 20 rep squat and how little fun it is. I did some form work on high bar after the set of 20 squats and I’m not sure if it was because I was tired or not but I’m rounding a lot at the bottom and it’s causing the bar to travel forward. I was able to improve on it but my legs were done at that point. I really have to start getting consistent with mobilizing the deep hip flexors.
3/17
Press:
97.5x5
112.5x5
127.5x6
Front Squat:
155x3
210x3
235x4
3/20
Bench:
155x3
175x3
195x6
3/21
Press:
105x3
120x3
135x5
Deadlift:
225x3
250x3
280x8
Squat:
195x5
225x3
250x5
3/23
Front Squat:
195x5
225x3
250x3
Squat:
135x5
135x5
160x5
3/24
Press:
112.5x3
127.5x5
142.5x4
Squat:
177.5x5
202.5x5
230x10
3/25
Squat:
190x3
217.5x3
245x8,2
3/26
Bench:
162.5x5
185x3
205x5