[quote]Flow wrote:
Things are looking good, Bignate.
I second the core training thing. It won’t take much, just two exercises on two separate days a week for 3 sets of 6-15. That did the trick for me. Now I don’t fall over like nuts in Front Squats.
315X2 decline fat bar? Niiiiiice[/quote]
thanks, i like the idea of supersetting planks 3x a week well see how it goes
seated cable row
80x8
100x8
120x8
140x8
160x8
120x8,8,8
lat pulldown
120x8
140x6
160x8
140x8
120x8
chest supported row
135x20
120x20
pulldown machine, good contraction
110x20
90x25
did some 21’s and hypers
weight is 239
de bench
95+bands for 6x2
db neutral flat press
40x10
60x10
70x10,10
50x12,12,12
incline press
135x10,10,10,10,10
shoulder press with fat bar
70x10
90x10,10
did planks and glute bridges
power clean
135x5
155x3
185x2
205x2
185x2,155x3,135x5
squats
135x8,8,8
did leg presses, extensions and curls my back is real tight right now not enough warmup 
banded pin pres #6
worked up to 135x3,3,3
115x3
decline fat bar close grip
110x10
200x6
225x6
210x6
200x6
neutral grip inclines
40x15,15,15,15
lots of bent over raises and rotations
band rak pull #2
barx30
135x10
185x5
225x5
275x3
315x2,2,2
225x5
snatch grip dead
135x10,10,10
dumbell row
40x8
60x8
80x8
100x8
80x10,8,8
reverse fat bar curl
40x10
60x10,10
de bench
95+bands 6x2
flat db nuetral grip
40x10
60x10
80x10
70x10
70x10
incline close grip
135x10
175x6,6
155x8
pin military press #14
95x5
105x5
115x5,5,5 macho pr
rear delt/cuff complex
bent over raisesx10 reps, external rotationsx15 reps, neck harness lookupx20 reps
for three circuits
close stance squats, the higher bar placemtn and heeled shoes are helping, i also learned to arch better and i was not falling foward or sitting to far back either, i just kinda fell into the hole it was nice, felt my glutes working alot
135x8
155x8,8 20 pounds up from last time, ill continue increasing till i can hit 225 for 5-8 good reps then ill move to triples
135x8
jeffersons, these are exhausting and i need to work on form
did 65 for a few sets
Hey man, how much extra feet has the glide brought you on shot?
[quote]BlackLabel wrote:
Hey man, how much extra feet has the glide brought you on shot?[/quote]
my best standings are around 35-36, my best glide was almost 43, and im a slow sack of shit so, it should get you at least 5-10 id say even with bad form.
had a leg day on thursday 4/16, worked up to an easy single of 225 on squats
today:
pin press #7, close grip
45x10
+bandsx8
95x5
115x5
135x5
125x5
115x5 if i keep doing 5x5 which i like, my assistance will have to be much lower weight and higher reps because i couldnt move shit on decline
decline fat bar
worked up to 250x3
225x8
80 degree shoulder press
95x10
115x10
135x10
155x8
lots of band pushdowns
also supersetted alot of my pressing exercises with bent over laterals and rotations
was sick sund, mon, and still a little today so i took it light
hang cleans (back was to stiff to do power)
95x5
135x5
95x10
front box squats
135x5,5,5
pulldown
110x8
150x8
170x8
190x8,8
cable low row
110x15,15
seated hammers
30’sx10,10
stiff legged deads
135x8,8 probaly gonna use these again
ghr
bwx8,8
widegrip pullups
bwx5,3 surprised i can do these now, my body felt light just really fatigued as i did them last, good to know i can use these instead of pulldowns so i can lift at home more now
flat bench
45x10
135x10
165x1
185x1
205x1
225x1
265x1
280x1, missed touching by an inch, next time
neutral grip db’s
worked up to 70’sx15 PR
did some crazy tricep shit with my friend
shoulder press, plate raises, rear delt work called it a day
squats:
45x10
135x8
175x8, 20 pounds step up, was really sore from workout yesterday so limited
135x10
power snatch
45x5
95x3,2
115x2,2
125x2 coach had me bring my arms in a tad so i can sit my ass down when im pulling, then i tweaked my neck… lol still had better form just needed to get under it more
135x1
jeffersons sets with 65
didnt do shit the rest of the time, coach was being kinda a bitch
westside style bench day
close grip
45x20
135x8
185x3
205x1
225x1
240x1
255x1, all reps past 205 were paused
235x1,1,1
neutral grip incline db’s
40’sx15
60’sx10
50’sx15
40’sx20
military press, bottom half range of motion
95x15
135x12,10
95x30 half reps
rear delt/rotation work
abs
rack pulls banded #2, i looped the bands over more, it was enough tension that on warmups it was pulling the rack itself off the ground so im guessing at least 100lbs at the top, maybe more, shitton more than last time
45x10
+bandsx8, weighed the rack donw with quarted on each corner
135x5
185x1
225x1
275x1
315x1, call this a pr because the tension was so much higher felt good to have alot in my hands
255x1
245x1,1,1
gm’s
95x10
135x10
115x10
assisted wide grip pullups
10,10,10,10,10
db rows
75x8,8
shurgs
225x10,10,10
reverse curl super set with regular curl (fat bar)
50x10,10
50x10,10
so for the summer i think im trying westside:
monday: DE lower
tuesday:De Upper
Thursday:ME lower
friday: ME upper (excludes shoulders)
saturday: strongman, focusing on logs presses, cleans and loading events
the rotation of lower body exercises will be
close stance squat/rack pull w/bands/wide stance squat/pulls off a platform
upperbody will be
close grip flat/floor press/close grip incline/1 brd flat
Have you thought about running Smolov squat cycle over summer? Me and Zep are both doing it.
i have not, maybe ill do that in the fall, i still havent decided if i want to squat wide or narrow permanently yet, so i think westside will be good to do. Also i love the bench setup they do i did it yesterday and it was smashing. If i run a specialized program for squat or bench it would be in the fall cuz i wont have a sport then either
Fuck football haha
[quote]bignate wrote:
i have not, maybe ill do that in the fall, i still havent decided if i want to squat wide or narrow permanently yet, so i think westside will be good to do. Also i love the bench setup they do i did it yesterday and it was smashing. If i run a specialized program for squat or bench it would be in the fall cuz i wont have a sport then either
Fuck football haha[/quote]
lol yea, the coaches want me to play again, I kinda just gave them the middle finger.
You should really start to get into boards w/ westside, they fuckin rock.