Nice pulling. Believe it or not those hip abductor/adductor machines that the girls use in the gym are a pretty good warm up for the hips before doing squats. That is what I use them for anyway.
2 Likes
Iāve been considering doing some lower-body day Wenning warm-ups using those. My GPP is not sufficient at present and I think those might do some good for both warm-up and a little conditioning.
1 Like
I use these 3 movements, just need a band and have been working well for me
1 Like
2023-07-12
Overhead Press Day
Strict press w/u
95,115,135x5
155x3
PP
170 3x4
Strict
145x5,4
+
Wide Lat Pulldown
180 5x9
Controlled negative, full stretch. These are intense even though I can do 60lbs more with looser form.
Lever OHP
175 3x7
Single Arm DB Row
100 3x9
Hands were fatigued, used straps on the last two sets
EZ Bar Skull Crushers
85 4x12
DB Side Laterals
25ās 3x11
Seated DB Incline Front Raise
25ās 3x8
These are front delt smokers. Crazy range of motion.
Thought I would do worse training right after deadlift day, but it went okay.
8 Likes
2023-07-14
Squat Day
SSB Squat W/U
Worked up to 342x2
Hatfield Squat
362 x3, 2x4
SSB Squat
272 3x7
SSB Good Morning
172 3x8
EZ Bar Curl
102.5 3x7
Single Arm DB OHP - standing
60 3x8
Seated Cable Row Face Pulls
60 3x12
Band Triceps Pressdown
Monster Mini 3x25
That felt about right.
9 Likes
2023-07-17
Bench Day
Bench
w/u Worked up to 215x3
Slingshot
230 3x4
Off
200 2x5
Raise weight on the straight bench and back to 3ās
+
Monster Mini Band Pull Aparts
5x30
Start choking up more
Seated Cable Row
160 3x11
Really trying to feel the squeeze in the back, not just move the weight.
Incline Bench Press
155 2x8,7
I was supposed to do all 7ās. If I get ahead of myself too much Iāll be back to cripple-training real quick
+
Hammer Pull Down Machine
180 2x10, 11
Armpit pain getting better and better. Still hurts, but itās diminishing week to week
Decline Close Grip Bench Press
135 4x15
Life Fitness Pec Deck
150 2x12, 10
My fav machine was busy. I donāt like this one so much, but I have to admit that it has a better squeeze.
Reverse Pec Deck
135 3x12
Cable Behind the head triceps extensions
40 3x25
Came in feeling great, got all my reps clean and left with a good pump.
Bench was much easier. I think adding some chest-related sets on other days is having some benefit.
8 Likes
Band pulls-arts are awesome my shoulders always feel good after a few sets
Nice work all aroundā¦
1 Like
Those flyes are sure making my pecs feel pretty juicy today. Guess Iāll switch back to the Life Fitness pec deck.
3 Likes
Is it weird that I both liked and understood this comment. LOL
1 Like
Is that a good thing or a bad thing?
mate juicy is always good
2 Likes
Both, but itās two goods to one so-called ābadā
Good 1. Pecs be swole.
Bad 1. Pretty danged sore.
Good 2 (from Bad 1). Will grow more
3 Likes
2023-07-19
Deadlift Day
Deadlift (Power Bar)
425 x 4, 2x3
No flex in the bar. A little harder than with the DL bar.
Bulgarian Split Squat
117 3x8
DB Hammer Curl
50ās x 7,7,6
DB Flye Press (Paused)
70ās x11,11,10
Barbell Upright Row
95 x 11,10,10
Seated Leg Extension/Leg Curl
150x9,8,8 / 210x9,8,8
And thatās all.
9 Likes
Solid work brotherā¦ nice DL
2 Likes
2023-07-21
Overhead Press Day
Strict Press W/U
barx15
95, 115, 135 x 5
155x4
PP
170x5,4,4 (5 reps at that weight is a PR)
Strict Press
145 2x5
Add weight, drop to three reps.
+
Wide Grip Pulldowns
180x5x10
Seated Lever Press
175x8,7,8 (PR reps)
+
Single Arm DB Row
100x10,9,9
EZ Bar Skull Crushers
85 2x13, 2x12
DB Incline Front Raise
25s x 9,8,8
+
DB Lateral Raises
25s x 12, 2x11
PP and Strict Press are feeling more solid and Iām bracing for overhead better. Just gotta be consistent about it.
9 Likes
Nice pr and overall pressing.
2 Likes
2023-07-24
Squat Day
SSB Squat Warmup
145,195,235x5
285x3
Belt on
325x3
Hatfield Squat
365x4, 4, 5 (PR +1 Rep)
SSB Squat
275 x8, 2x7 (PR +1 Rep)
SSB Good Morning
185 x 9, 2x8
Standing Single-Arm DB OHP (strict)
60x9, 2x8
I like how these work the obliques and QL more than I like them for shoulders
Seated Cable Row Face Pulls
60 x 13, 2x12 (PR +1 rep)
EZ Bar Curls
102.5 2x7, 6
Monster Mini Triceps Pressdowns
3x25
Just keep inching things along until Iām jacked.
10 Likes
Lots of PRās in here. Great job.
2 Likes
Now youāre just showing off.
3 Likes
Maybe so, but I sure look ugly doing it.
2 Likes