[quote]DBasler wrote:
13 sets of curls- no wonder you’ve got tendonitis![/quote]
Fixed~
Sled:
90#, 20yds per leg (40yds per ‘set’)
Push (highside away, lowside back to start)
Drag (5 sets)
Pull (5 sets)
O.M.F.G…
Then:
Squat: 135x10, 225x10, 315x8
4 sets pullups
I earned my potato today…
Sat: Sled Part Deux
90#, 75 feet
10 rounds, low-side away, high-side back (slight incline). About 1-2 mins between sets (3 people doing sled).
The two twenty-somethings were out after 5 rounds. I went 10. Pussies.
I will say by #8, I had a nasty stitch in my right side and gasping lol. By #10 I was ready to puke. I think 1 or 2 more would have given me all out Prowler Fever.
-some minutes rest-
Seated DB curls with FatGripz- 4 sets 10-6
Still recovering.
raises hand Ooo, I wanna play with sleds and prowlers! Unfortunately, Snap Fitness doesn’t believe in beast modes.
BENCH:
135x10
225x5
275x5
335x3
375x1
335x3
355x2
315x6 + 225x8
DB Floor Press:
100x11
110x8
120x6, x5
a: Dip – 4 sets, BWx15-10
b: Cable X-over (low to high) 4 sets x 10
Backside:
DB Rows: 5 x 20-15
CG Cable Lat P/D: 5 sets x 15-9
1 arm cable p/d: 4 sets x 12-10
BB Shrugs (Deadlifted from floor first rep, straps): 135x20, 225x15, 315x12, 405x10, 455x8, 315x12
Snatches: bar (many sets), 65 x 5 (all done as singles)-- just trying to perfect form.
Very nice pressing and back work Steely. Strong as usual.
[quote]LittleStrick wrote:
Very nice pressing and back work Steely. Strong as usual.[/quote]
Thanks LS. I’m actually kind of bummed about my upper back progress. I’m in this pattern where I can’t get to the kind of weights and machines I want to train with. I don’t like BB rows, no where has a TBar, and the DB’s only go to 120.
The one gym I was going to had a tbar and 3 HS machines which hit my back like nothing else. I’ve been trying to get in pullups, but that’s a slow process. The cable p/d’s are OK, but I honestly just never have gotten much out of them as a primary movement vs heavy assed row variations.
[quote]SteelyD wrote:
[quote]LittleStrick wrote:
Very nice pressing and back work Steely. Strong as usual.[/quote]
Thanks LS. I’m actually kind of bummed about my upper back progress. I’m in this pattern where I can’t get to the kind of weights and machines I want to train with. I don’t like BB rows, no where has a TBar, and the DB’s only go to 120.
The one gym I was going to had a tbar and 3 HS machines which hit my back like nothing else. I’ve been trying to get in pullups, but that’s a slow process. The cable p/d’s are OK, but I honestly just never have gotten much out of them as a primary movement vs heavy assed row variations.[/quote]
I have a similar issue with working out at home. DBs only go to 65#…no T-bar…really need a chest supported row, but it just isn’t there. I need to jury rig something.
Shoulders:
Mil. Press:
bar x 12
95x6
135x6
165x5
185x3
205x3
205x3
135x8
DB Sh. Press (High back):
100x10
110x6
110x6
DB Lat Raises: shitton of sets x 15-5 reps
DB Front Raises: 4 sets x 10-8 reps
DB Rear Delt raises: 4 sets x 15-10 reps (rep PR @ 50x8)
Reverse Pec Dec: 3 sets x 15-12 (holds)
Hip/Ham stretches
EFF YOU LEGS!
Tire Flips + Sled:
6x 12 flips → sled w/90# x 90’ up then back
Leg Press:
4pps x 10
6pps x 10
8pps x 10
10 pps x 7, x3
7 pps x 8
4 pps x 10
Leg Extension: 4 sets x 12-10 reps
[quote]LittleStrick wrote:
[quote]SteelyD wrote:
[quote]LittleStrick wrote:
Very nice pressing and back work Steely. Strong as usual.[/quote]
Thanks LS. I’m actually kind of bummed about my upper back progress. I’m in this pattern where I can’t get to the kind of weights and machines I want to train with. I don’t like BB rows, no where has a TBar, and the DB’s only go to 120.
The one gym I was going to had a tbar and 3 HS machines which hit my back like nothing else. I’ve been trying to get in pullups, but that’s a slow process. The cable p/d’s are OK, but I honestly just never have gotten much out of them as a primary movement vs heavy assed row variations.[/quote]
I have a similar issue with working out at home. DBs only go to 65#…no T-bar…really need a chest supported row, but it just isn’t there. I need to jury rig something.[/quote]
Put your flat bench up on blocks or risers about 15 inches and have your Barbell underneath…voila chest supported rows!!! Done explosive from dead stops these are the Bees knees! LOL
[quote]FISCHER613 wrote:
[quote]LittleStrick wrote:
[quote]SteelyD wrote:
[quote]LittleStrick wrote:
Very nice pressing and back work Steely. Strong as usual.[/quote]
Thanks LS. I’m actually kind of bummed about my upper back progress. I’m in this pattern where I can’t get to the kind of weights and machines I want to train with. I don’t like BB rows, no where has a TBar, and the DB’s only go to 120.
The one gym I was going to had a tbar and 3 HS machines which hit my back like nothing else. I’ve been trying to get in pullups, but that’s a slow process. The cable p/d’s are OK, but I honestly just never have gotten much out of them as a primary movement vs heavy assed row variations.[/quote]
I have a similar issue with working out at home. DBs only go to 65#…no T-bar…really need a chest supported row, but it just isn’t there. I need to jury rig something.[/quote]
Put your flat bench up on blocks or risers about 15 inches and have your Barbell underneath…voila chest supported rows!!! Done explosive from dead stops these are the Bees knees! LOL
[/quote]
I loved these when I had the equipment to do them. The old plank-a-beam benches are best. The clang as the bar hits the beam is awesome.
[quote]FISCHER613 wrote:
[quote]LittleStrick wrote:
[quote]SteelyD wrote:
[quote]LittleStrick wrote:
Very nice pressing and back work Steely. Strong as usual.[/quote]
Thanks LS. I’m actually kind of bummed about my upper back progress. I’m in this pattern where I can’t get to the kind of weights and machines I want to train with. I don’t like BB rows, no where has a TBar, and the DB’s only go to 120.
The one gym I was going to had a tbar and 3 HS machines which hit my back like nothing else. I’ve been trying to get in pullups, but that’s a slow process. The cable p/d’s are OK, but I honestly just never have gotten much out of them as a primary movement vs heavy assed row variations.[/quote]
I have a similar issue with working out at home. DBs only go to 65#…no T-bar…really need a chest supported row, but it just isn’t there. I need to jury rig something.[/quote]
Put your flat bench up on blocks or risers about 15 inches and have your Barbell underneath…voila chest supported rows!!! Done explosive from dead stops these are the Bees knees! LOL
[/quote]
Don’t you lose a few inches of rom, though? The thickness of the bench and the support (which mine has) could account for 4 inches.
You’re Killin it Steely! Nice work!
Arms:
Rev Incline Hammer Curls: 5 x 10-8 reps
Semi-Close Grip Incline Foam Press: 135x12, 225x10, 275x8, 315x4, x3,
EZ Bar Pr. Curl: 3 x 10-6
Weighted dips: BWx15, BW+25 x 10, BW+50 x 6, x6, x4
OH Cable Curls: 3 x 10 reps, then drop set
Thanks Colin!
Sled.
Now officially named “Soul Crusher”
Rules:
- The name of the Soul Crusher is Soul Crusher
- The Soul Crusher shall not to be referred to as “it” or “that fucking thing”. It shall be Soul Crusher
- The Soul Crusher shall crush your soul
1 rep = Up 20yds, back 20yds, rest ~1 min
3 reps @ 90 lbs.
1 rep @ 190 lbs (LOL)
6 reps @ 95 lbs
Soul…crushed.
Then–
Pullups, 5 sets of 3-4
Rev. Hypers: BW+50 x 10, BW+80 x 10, BW+100 x 5+5
Hanging leg lifts: some x some
BB Hip Thrusts: 135x8, 225x6
Decline situps: some x some
Stretches/Hip mobility/Stretches
Stiffness… set in.
Soul… crushed.
-
Hip mobility stuff
-
6 supersets: rev db curls then db hammer curls
Soul Crusher:
1 trip = up/back
60-90s or so rest. Sometimes a 15-20s pause at the end of first leg
2 trips, 90#, 20yds each leg
8 trips, 125#, 25 yds each leg
(sacrifice to the Soul Crusher)
2 trips, 90#, 25 yds each leg
10-15 mins
BB Shrug: 135x20, 225x20, 315x10, 405x10, 495x4, x4, 405x10