I had a massage once and felt like I was in a car wreck the next day. I never went back but I mean to as apparently its good for you. Oxymoronish?
[quote]coyotegal wrote:
I had a massage once and felt like I was in a car wreck the next day. I never went back but I mean to as apparently its good for you. Oxymoronish?[/quote]
My chest and shoulders feel like I got beat with a hammer this morning!
My sexy gym lingerie has arrived…
beautiful
beautiful
Upper Chest/Arms
DB Hammer Curls: 6 x 12-8
Incl. Bench:
Bar x 999999999999999999999
135x20
225x10
245x10
255x8
245x8
275x6 (+4 assist)
245x6
With RAM: 315x2 LMAO. I actually burst out laughing when the first rep went up.
Dips:
BW x 10
BW+25 x 10
BW+50 x 6, x5, x5, x6
BB Curls: 4 sets x 10
BB Rev Curls: 3 sets x 10
OH Cable Triceps Ext: 5 sets x 12-8
Cable Curls: 6 sets x 12-6
3 of those sets were supersetted with 1-arm hammer+reverse kettlebell curls 15/12 reps
Sat AM Misc
Band pullaparts x 9999999999
Ab crunches s/s with hanging oblique leg lifts: 6 sets 20-12 reps / 10 reps
Seated calves s/s with hanging leg lifts: 5 sets 15-10 reps / 10 reps
Weighted hypers: 3 sets x 12-10
Incline dragon thingies s/s decline situps 4 sets 10 reps / 10 reps
15 min StepMill
Sunday Misc
“200 rep curls”
DB Preacher curls with Fat Gripz + DB Hammer curls (w/ FG)
x25 (+15)
x25 (+15)
x25 (+15)
x25 (+15)
x20 (+15)
Add in 1-arm tricep cable p/d
x20 (+10) <+30>
x15 (+10) <+30>
x15 (+10) <+30>
x10 (+10) <+25>
x10 (+10) <+25>
x10 (+10) <+25>
Weighted hypers 5 x 8 reps
Bar Snatches Form practice
20 mins StepMill
Hip mobility, stretches, etc
OK, so APF PL/BP meet in August. I wrote and asked if they were going to have a raw division and the guy putting it together said he’d throw one in! Now, I need to come up with a plan. Gonna train for the BP only.
Decided to take the Titan Ram for a ride today…
Bench:
w/u
135x10
225x3
275x3
300x3
345x3
325x3
w/Ram
345x8
385x3
405x2
420 x Fail
DB Floor Press:
100x12
120x6
120x6
The Ram is… interesting. Definitely will be a valuable tool. This is the first time I can remember my triceps being sore on the drive home. Not necessarily pumped or tired fatigued, but sore. The Ram definitely gives the ability to overload the weight.
Good news about the meet. I think Meat just did a meet (homophones) wearing the Ram.
Back/Bi/Traps
1-arm T-Bar ‘kroc’ rows*
6 x 20-10
Lat P/D (wide then shoulder neutral grip)
6 sets 15-10, paused at contraction as much as possible
BB Rows (very light weight, just feeling these out)
3 x 12
Trap bar shrugs:
8 sets x 20-10, top 425x8, paused at contraction as much as possible
Snatch grip shrugs: 3 x 10
Cable curls 3 x 20-15
*Stood in front of chest supported T-Bar, put weigh/lever arm to floor and did 1-arm rows like if it was a db. I LOVE these.
I have just learned they are called “Meadows Rows”
Shoulders:
Mil Press:
bar x 15
135x6
155x5
185x5
205x3
185x3
135x5
Incl DB side raises:
5 x 10
John Meadows db up/out/front/up/down thingies (will post vid)
4x10
stretchy
Nothing in the tank today. No oomph. Felt like I was going through the motions.
Squat:
bar x whatevah
135x10
225x10
315x8
405x5
425x3
405x6
315x5 (paused 2 sec at bottom)
SLDL
3 x 8
Walking Lunges (ugggh)
3 x 10 steps each side
15 mins StepMill
Stretchy stretchy
Incline Bench:
135x10
225x10
225x10
CGBP:
135x12
225x10
w/Foam
315x8
365x3, x3
335x3, x3
315x5
CG Triceps Death
225x to death
Weighted Dips:
BWx15
…+25 x 10
…+50 x 6
…+60 x 4, x3, x3, x2
Incl. Skull Cr.
70 x 10
100 x10
Rope Cable P/D x 20
I meant to ask you, how are you going to incorporate the slingshot in your bench press training? Is there a particular program to follow or is it used as a tool to get used to the feel of the heavier weights?
Looking forward to your meet!
Douchbag City Misc:
Shrugs (1.5 reps per rep, hold 2sec at top AMAP)
135x20
225x12
315x12
315x10
225x15
DB Hammers: 6 x 12-8
DB Preacher Hammers: 3 x 10
a. DB High Cable Curls: 3 x 10-8
b. BB Drag Curls 3 x 10
Hanging leg lifts: 3 x12-10
StepMill: 16 mins
Stretchy
[quote]MattyXL wrote:
I meant to ask you, how are you going to incorporate the slingshot in your bench press training? Is there a particular program to follow or is it used as a tool to get used to the feel of the heavier weights?
Looking forward to your meet![/quote]
With some recommendations from MMeat, I’m going to incorporate some supramaximal pressing in. Probably 1 day per week. I plan on having 3 pressing days-- heavy bench, shoulders/incline, and higher rep + triceps day. Maybe MWF or similar.
I just found out I have to go to Toronto for the next week and a half, so that’s going to fuck me up from the start… Gotta find a gym, pronto in Toronto.
Steely- When is your off day! It looks like you have been doing 20-40 sets a day everyday- I’m getting tired just reading your log.