Week 4: Day 2
Deadlift:
75x5 (165 lbs) add briefs
105x3 (231 lbs)
125x1 (275 lbs)
145x1 (319 lbs)
165x1 (363 lbs) add belt
185x1 (407 lbs)
205x1 (451 lbs) solid
Yesterday was an off day in general and this made up for it. A good pull considering I’m still not 100% and I’m lighter as well. Only 10 kg to a PR.
Week Off
Day 1:
Cardio:
Bike ride: 1 hour
Core Work:
Reverse leg lifts: legs tucked
10
Crunches:
10
Reverse leg lifts: legs extended
10x3
Oblique Raises:
10
medicine ball x10
35x10
75x10
Quarter mile walk w/ 20 lbs ankle weights
Week 1: Day 1
Body Weight: 180.5 lbs
Squat:
20x20 (44 lbs) add briefs
85x5 (187 lbs)
135x5 (297 lbs)
165x4 (363 lbs)
190x3 (418 lbs)
215x3x5 (473 lbs) add belt & wraps
Pause Squats: Raw, no belt
20x5 (44 lbs)
75x4 (165 lbs)
95x4 (209 lbs)
115x4 (253 lbs)
135x4 (297 lbs)
Standing GMs:
20x10 (44 lbs)
55x5 (121 lbs)
80x5x3 (176 lbs)
That’s it. Some issues with squat depth, but the briefs I have are basically shot. Just no tightness when in the hole, plus some issues with the belt hitting my hips and stopping me. Pause Squats & GMs went well. My legs are totally torn up.
Great start to the cycle. I get the suit this coming week, so I’ll start breaking it in next Sunday.
Week 1: Day 2
CG Bench:
20x20 (44 lbs)
50x10 (110 lbs)
75x5 (165 lbs)
90x4 (198 lbs)
105x3x2 (231 lbs)
115x3x2 (253 lbs) stopped here, had a lot of rotary cuff pain
DB Press: Fat Gripz
75’s x15,15,10 more pain, stopped at 10 reps on last set
DB Rows:
75’s x8,5
Ran some prowler pushes and sprints holding a 45 lbs plate for some rehab / cardio stuff.
Stopped for good. Just a lot of pain in the shoulder and its not worth injurying it. The weight wasn’t heavy. I ordered a swiss bar from EFS to help with the issue. I only get the pain on CG bench. The farther I bring my girp out, the better it feels, but changing my grip orientation helps the most. I also ordered the 9’ 1.5" thick ropes for different movements. I thought about the 2", but I think the 1.5" will help for longer, higher rep work.
[quote]Synthetickiller wrote:
Week 1: Day 2
CG Bench:
20x20 (44 lbs)
50x10 (110 lbs)
75x5 (165 lbs)
90x4 (198 lbs)
105x3x2 (231 lbs)
115x3x2 (253 lbs) stopped here, had a lot of rotary cuff pain
DB Press: Fat Gripz
75’s x15,15,10 more pain, stopped at 10 reps on last set
DB Rows:
75’s x8,5
Ran some prowler pushes and sprints holding a 45 lbs plate for some rehab / cardio stuff.
Stopped for good. Just a lot of pain in the shoulder and its not worth injurying it. The weight wasn’t heavy. I ordered a swiss bar from EFS to help with the issue. I only get the pain on CG bench. The farther I bring my girp out, the better it feels, but changing my grip orientation helps the most. I also ordered the 9’ 1.5" thick ropes for different movements. I thought about the 2", but I think the 1.5" will help for longer, higher rep work.[/quote]
What grip-width were you using?
Extra work:
Body Weight: 182.0 lbs
Cardio:
Bike ride x40 minutes
Core Work:
Crunches: held for 5 sec
20x2
Reverse Leg Lifts: legs extented
10x2
Oblique Raises:
10
medicine ball x10
75x10
75x10
Song of the Day: Bawitdaba by Kid Rock
WHO DAT!? 11-0
Cephalic_Carnage
I use an OBX-20KG Ivanko bar. Pinky is on the most internal ring: http://www.ivankobarbell.com/Product/obx20kg.htm
If I bring my grip out to the middle finger, I get less torque on my shoulder, but I was still having some issues. That’s why I’m getting the swiss bar. I have short arms, so that grip to many people would be crazy close, but its only very close for me.