And holy shit no more dogbro pic! I actually look like I lift weights now! Wow!!! I am lifting a weight above my head!!!
That 305 Looked easy!
[quote]Alpha wrote:
That 305 Looked easy![/quote]
The press was, but the double overhand clean really just required alot of effort lol. Bicep was feeling a lil precarious, but thanks dude.
That overhead ability…
You were making that weight your biotch! Were you smelling ammonia and eating coffee beans for breakfast?
5/19/14 - more of a bodybuilding day today
Seated DB Military (pretty poor showing. i am bad at these)
25x12
40x10
90x8
100x10
100x7
90x5 pitiful
drop set
40x16ish
cluster set
40x10~,10~,10~ (half reps)
Leaning Side laterals
25x10
40x10,10,10
Front raises
25x10
40x10,10
Bent over one arm band pull aparts (awesome exercise, I have the band on my wrist to remove most bicep action, and this really fires up my entire upper back and even a bit of lats when done in such a way.)
x15,15,15,15
done.
Just realized I pressed yesterday bahaha, was a good thing I did not attempt any SOHP.
5/21/14
Overhead Squats
45x8
65x5
75x3
95x2 much much easier.
115x2
135x1 getting double knee pain in different spots, calling it here. PR for OH squats though. just wanted to get some OH squat work in
What a bastard…
[quote]csulli wrote:
What a bastard…[/quote]
yours truly
5/26/14 - i have been sick all weekend with bronchitis-like symptoms. still sick, but feeling a little better. drank a bit last night too, as i had no plan to workout today, but whenever i feel inspired to, i just can’t help myself even if i know i shouldn’t.
Push Jerks w/ axle
135x5
155x3
170x3
215x3
265x1
285x1
315x1
340x1@ 231 BW, PR!
Floor Press
135x3
225x3
275x1 meh
315x1
335x1 feeling really bad, waste of a work up lol
Strict Press
135x30 or something
Bent over band flyes
x15,15, 20, 20
Pull ups (wide grip)
x8,8,8,8
Dumbbell shrugs of Ohmygodiwanttodie (straps cause calluses tearing)
100x50
100x50
90x60
i will make 360-365 go over my head by 2015. gotta do it
340 axle
That looked disturbingly easy. I may need to join your race to the 365 OHP by 2015!
6/1/14 - kind of optional training day. hit some power cleans and tire flips/sled drags.
AM work
Power Cleans
135x5,5
185x3,3
225x2,2
275xf, all the event work translates to me trying to reverse curl/upright row 275lbs.
275x2 better, relearning to hit and catch (or try to)
275x6x1 all sets got better as I went.
Goal today was really to do a 6x1 with 285-300, but I just don’t have the acclimation to a barbell clean atm. not sure if i want to work back into these or not, we’ll see.
Tire Flip/Sled push/Sled drag medley (flip tire 3 times, push sled 50 feet, drag tire sled 50 feet back)
650x3, 180x50’, 300x50’
650x3 (tire spilled water EVERYWHERE, failed the first two flips before actually landing them, fuck!), 180x50’ uphill, 300x50’ uphill
killed me!
PM work
GM’s (goodmornings)
45x8
95x8
135x8,8,8,8 definitely repinched the sciatic nerve in my back. too much disc strain from GM’s, trite saying i should know better, but i really should at this point lol.
hamstring assistance never worked for me. just got them really sore but they never got ‘stronger’. I’d blame this on my anterior pelvic causing my hamstrings to constantly be in work mode. always dealt with this issue poorly lolol.
going to do a little hypertrophy/deload block to let my body cooldown before i attempt anything heavy. work has been demanding so it’s no surprise i’m feeling rundown.
I feel I need to set some goals, feeling like I’m losing a bit of my drive.
I’d like to make, and load a 380-400 stone to atleast 48" sometime by 2015.
I’d like to pull ~565-600 just for the sake of a deadlift PR as it’s always been my bane.
I’d like to strict press 300, and push jerk/split 365.
455 front squat sounds pretty nice too.
As far as events go, I just need to become more well rounded. My only true weakness is in the instance of a barbell deadlift in my contest which you see about half the time. I’d get my ass kicked.
I need to organize my training. Any time I go by feel, I get into attack mode and just add more weight on the bar, either hitting a PR by chance, or failing and self loathing for the rest of the week. Bit lost, but I shall find my way soon.
6/2/14
SOHP (strict press)
135x5
185x3
225x1
275x2 big PR, had a premonition i’d hit a 300 sohp tonight, but stuck to a rep PR with a weight I know i have and can hit for a single.
Hang cleans to strict press
170x~8,~8,~5-8
DB shrugs
100x50
90x30
Bent over rear delt flyes (band)
x15,15,15
does it look like 300 yet?
Do you do anything in particular to improve your thoracic and shoulder mobility? Like I can’t get my arms perpendicular to the ground without leaning way back.
[quote]csulli wrote:
Do you do anything in particular to improve your thoracic and shoulder mobility? Like I can’t get my arms perpendicular to the ground without leaning way back.[/quote]
Try pec minor, bicep, and deep lat stretching before your pressing. Throw in some dowel rod/band dislocates (I do these in between sets).
Another factor is your posture during the press. Try squeezing your butt to set your pelvis before you actually press just to make the bar path better and to take out some of the lat inflexibility. Just remember, head through as soon as that bar gets to your crown.
6/4/14
Pause Beltless FS
135x3,3
225x3
275x2 nasty, still cautious with my right leg
315x3 PR for paused and beltless
315x3 going to work up to 3x3 with a weight more or less than this, felt good, but definitely didn’t have a third set.
Sandbag carries (hamstrings still sore as fuck, and legs are basically jello from squats)
200x80’
200x80’
260x80’ shit run, poor relap, was not moving with any purpose
260x185’ PR, had a great second relap, but my back and hamstrings were obliterated at this point
BSS (Bulgarian split squat)
x5/5
20lbs chains x 5/5, building trust with my right leg is still a process but it’s getting better slowly
x8/8
Core circuit (done three times back to back)
Hanging leg raises (pause at top)
x8
Russian twists
x20
weighted planks
45lbsx15s