Ok I am ready for the barrage of shit talking… I benched BBerstyle today and didnt go “heavy”. I am still taking this final week to get my body into the groove. I would rather have 10 GOOD/BADASS weeks of training the 11 shitty worthless weeks if I dont listen to what my body needs.
Bench Press 3 sets of 8 95lbs
Incline DB Press: 3 sets of 8 30lbs
Neutral Pullup/Pullup Combo: 4 sets of 5 (you jump and do a pullup drop and do a push up-the most i could get was 5 in a row)
Lateral Raise (I came up with a new way to completely brutalize my medial delts…) 3x15 15lbs 4th set burnout set down to 5s (and no, the burnout set was not my “new” way)
Full Range Kettlebell Swings super set with pushups
20, 25, 30, 30 10swings and 10 pushups after each
The end. I felt really good after this workout. Nothing super impressive but I had a good time with it
I just wanted to post that I did 40 minutes of a.m cardio. This is a HUGE deal for me…I can squat, bench and deadlift but holy CRAP i hate waking up early I likes my sleep…zzzzzzzzzz hahahaha
[quote]
Squats/Goodmornings: 45x10 65x10 3 set of 85x8
^^^have you guys ever done these? I really liked them[/quote]
Do you mean squat down, GM up?
My answer depends on your answer =D
I thought you were going to say that the cardio was a big deal. Cuz then I would’ve understood whole-heartedly.
I hate waking up early too but you gotta do what you gotta do to get shit done sometimes.
[quote]
Squats/Goodmornings: 45x10 65x10 3 set of 85x8
^^^have you guys ever done these? I really liked them[/quote]
Do you mean squat down, GM up?
My answer depends on your answer =D
I thought you were going to say that the cardio was a big deal. Cuz then I would’ve understood whole-heartedly.
I hate waking up early too but you gotta do what you gotta do to get shit done sometimes.[/quote]
Yes ma’am, squat down then GM up…they were awesome! And I know right? I need to stop being a pussy and get the hell up. It will really help with my fatloss too
yesterday’s SQUAT Day (I finally went heavy again since my meet…jeeeez…I have to work on my recovery for real)
Squat: warm up 135x10 185x8 225x6
Heavy Sets of 3:
255
275
275
275
275
275
275
275
(Yep, 8 sets of 3.) This was an awesome workout. Everytime I did the weight it was progressively more difficult but I never reached failure. I know I walked away with new strength
Single Leg SLDL: 6x6 40lbs
Stairmaster: 30min
I have a test shoot today to see how my body looks on camera and to work with this photographer. She is a freakin badass!!! Wish me luck!!!
What do you mean by BB-style? A lot of, ahem, cool people I know bench with flared elbows (BB-style?), and I think it’s a better style for a raw lifter.
[quote]HeavyTriple wrote:
What do you mean by BB-style? A lot of, ahem, cool people I know bench with flared elbows (BB-style?), and I think it’s a better style for a raw lifter.[/quote]
Lol I am glad you agree… when I am just giving my body a break thats how I bench. Bench day was yesterday and SUPER shitty…
This was a completely wasted workout. I have never just quit benching like this. I ended up turning it into a back, shoulder, upper body cluster fuck that turned out ok.
Bench Press: Warm Up 45x10 95x3 115x3 135x2 135x2 (then I had NO spotter and the last set sucked I was so frustrated I said screw benching.
Wide Grip Pullups: 4 sets of 4
Reverse Grip Pullups: 2 sets of 5
Standing Military Press 45x10 65x6 85x6 85x6 95x6
Standing DB Press 20lbx10
10 Pushups
DB Curls 15lbs
Lateral Raises 10 lbsx15
DB Swings (full range) 25x15
^^^all of that times 2
Bench days can oft turn into ugly little workouts.
Your clusterfuck indeed turned out okay. That’s some strong military pressing.[/quote]
awww thanks sugar!! Yeah I was a little discouraged but I made it through. And you will soooooo proud of me…
Mon: 30min a.m cardio
Tuesday: 45min a.m cardio
Wednesday: (off day)
Today: 30min a.m cardio
Yesterdays DEADLIFT Work out: (i didnt go super “heavy” according to the number since i went heavy on earlier in the week with squats but I pushed to about 90% RPE and then moved on…)
Deadlift: 135x10 185x8 225x6 275x3 295x2 315x1
Jumping Pullups/Pushups: 4 sets of 5 45sec-1min rest between (FML these are awesome)
I likes my sleep…zzzzzzzzzz hahahaha
