Feb 10 2018 (I think)
Squat
135 x 3
185 x 3
225 x 3
255 x 3
275 x 3 (belt on)
300 x 5 (2m elitefts normal wrap)
315 x 3 (wrap)
315 x 3 (wrap)
Pause Squat
185 x 3 x 3 sets (7 seconds)
Done completely raw no belt wraps sleeves etc
Was actually pretty challenging lol. Need to remove the gear on occasion
Ab roller 3 x 8
Feb 11 2018
Light squats
135 x 5
185 x 5
185 x 5
Warmup
Limber 11
And som KB swings
Deadlift
135 x 3(bands)
185 x 2(bands)
225 x 1(bands)
275 x 1
315 x 1
365 x 1
405 x 1
475 x 1. (PR)
Speed Bench
155 x 3 x 8 sec (30 sec rest)
Snatch Grip Deadlift
225 x 15 x 2 sets
(Felt like I was gonna vomit lol)
Close Grip Bench
135 x 8
155 x 8
175 x 8
Bunch of laterals and band pushdowns
Deadlift video (please excuse the spit lol)
Feb 17 2018
Bench (paused)
135 x 5
145 x 5
155 x 5
165 x 5
180 x 10
Deadlift
135 x 3
225 x 2
275 x 1
315 x 1
365 x 1
390 x 3
390 x 3
390 x 3
4” rack pulls (hook grip)
410 x 2
410 x 2
Good morning
100 x 15
120 x 12
Superset - 3x5
Bent rows 135, 165, 185
Glute hams - bodyweight
Deadlift top set vid
Rack pull vid top set
I was surprised but I cannot actually do one rep with full range of motion on glute Hams lol weak. Got it in the mail this past week hoping it will help out my deadlifts
Gl man! We have really similar goals and strength levels right now. I’ll be following!
Thanks for dropping in you got a log?
yep sure do!
Feb 18 2018
Squats (sleeved)
135 x 3
155 x 3
170 x 3
185 x 3
225 x 3 x 8
Top set vid
Squat (2m wraps)
275 x 8
Vid:
Bench press (paused)
135 x 3
155 x 2
165 x 1
175 x 1
185 x 1
205 x 1
225 x 1
225 x 1
225 x 2 (tng)
CGBP
185 x 5
155 x 8
Some ab rollers and laterals
The only reason I belted up for light sets today is bc my lower back and hamstrings are pretty beat up from deadlifts and glute hams yesterday
My hamstrings are still roasted from those glute hams. Maybe this will help spark gains on my deadlift and squat
Feb 21 2018
got the opportunity to get a lift session in this morning. Maybe things are starting to trend better and I can get some more sessions in during the week. Our baby has been consistently sleeping 6-9 hours during a stretch and some mornings those stretches go to 6-7 am. Which is AWESOME haha feel like a new person.
Squats
Bar x bunch
135 x 3
185 x 3
225 x 1
250 x 1
275 x 1
315 x 1
340 x 1
Pause Squats (5 Seconds)
245 x 2
245 x 2
245 x 2
Bench Press
135 x 3
145 x 3
155 x 3
165 x 3
185 x 10 (touch and go)
Glute Hams
3 x 5 (bodyweight)
Still had to use my hands to pushup just a tad on the glute hams but I definitely feel stronger the second time using it.
Gains coming your way!!!
Man I hope so things are trending for the better. Soon enough sleepless nights may be a thing of the past lol
On a side note I think my mobility work, stretching, and pause squats are starting to pay off when it comes to depth. Here’s a shot at the bottom position of my last “heavy” single
Looks good!!!
Feb 26 2018
AM workout
Stretching / face pulls
Bench (paused)
135 x 3
145 x 3
155 x 3
165 x 3
185 x 3
205 x 5 x 2 (first 3 reps each set paused)
Close grip bench
165 x 8
165 x 7
165 x 6
Skulls
25’s each side x 12 x 3 sets
DB laterals
20 x 15 x 3 sets (20lbs)
Leg lifts
Feb 28 2018
AM workout - another day where the stars have aligned
Squat
135 x 3
185 x 2
225 x 1
250 x 1
275 x 1
315 x 1
350 x 1
315 x 2
315 x 2
225 x 12
Tried to focus hard on tensing my glutes and quads on that final set of 225.
Glute hams
3 x 5
Ab roller
3 x 8
Can someone form check my Glute hams they feel kind of funky
You want more hip extension and less back extension. Maybe try to get your chin tucked to your chest, and/or hug something to your chest, to keep your back flatter/straighter/less arched and keep more tension on your Glute Hams.
Thanks for the tip, I will give it a try. Im really not sure yet if I have the strength to get a proper rep yet. Last week I was still needing to push up a little with my hands. Do my knees and feet look like theyre in an ok position to perform the rep correct though?
Just my opinion, but it looks like your feet and knees are placed very well. The issue is that the exercise is Tough, and your perfect placement makes it even more strict and tough. On other glute/ham setups, you can move the knee pad back, and lower your knees under the pad, making it “easier.” Similar to making a pushup easier by getting on your knees.
It looks like it’s impossible to “cheat” (or regress the exercise) on your model. Your Glute/Ham raises will be “True” Glute/Hams.
Here’s a guy So Good at cheating, he had to add weight!
haha yea wow, knees basically slid down the pad. But yea I made sure to get one that didn’t really allow me to cheat. Took a few weeks before I nailed down which one I wanted (it’s the one from orlando barbell-home GHR). Maybe I could try using a reverse band around my chest in some way to allow me to do it right to build up some more strength. Thanks!
Orlando Barbell is legit. But Brian Schwab is short, so his machine is probably biased against non-short guys.
One time I saw John Meadows use a broom stick, almost like a crutch or walking stick, for support.
