Squat
bar-10
115-5
155-3
195-1
235-3 suit bottoms
275-1 add belt
305-4x2 add knee wraps
These didn’t feel too bad at all. Not easy but not horrible either.
CG Bench
bar-10
65-5
95-3x5
97.5-5
100-5
Good mornings
135-2x15
Kettle bell seated ab twist things - This is where I admit my morning pre-work guilty pleasure is a Canadian show called the last ten pounds in which a former pro-football player turned personal trainer helps mostly women shed the last 10 lbs over a period of 4 weeks. Lately, he’s done a few ab things that didn’t look useless. These were good.
Deadlift
135-5
225-3 add suit bottoms/h grip
275-2
305-1 - most I’ve pulled without a belt and using hook grip
330-4x1 add belt tried to hook it but it wasn’t happening. Soon I bet.
Box squats - raw
135-5
155-5
175-3
185-3,2
Ghetto GHR assisted with black band
3x30
Ab stuff
Pike ups
3x12
seated kb twists
2x20
The video shows the 305 h-grip and one of the 330 (which incidentally is the most I’ve pulled suit bottoms only) It also shows my fun with ab work taken from my "Last 10 lbs’ show.
[quote]brute_fury wrote:
whoa! those pike ups are HOT!! O, you are incredible…just…yes! Incredible!
Great job on everything times 17.[/quote]
That’s the kind of fun thing you learn when you watch trashy morning television. tbh though, I think he had them doing it on a swiss ball but I don’t have one.
We ended up goofing around with the thick bands and I tried a few circus tricks.
BB step ups 17" box
bar-10 side
65-10/side
85/5/side
Plyo jumps 17" box
5,5,5,10,10
DB OHP
25-3x10
super set with
DB curls
25-3x5
This was a lot of fun. It wasn’t easy but we just kind of went with some stuff we felt like doing. We started with light bench to kind of keep to the bench, squat, deadlift weekly template.
I loved the box jumps. We’ll see how my knees like them tomorrow. The box wasn’t high; about knee height but after the step ups and doing them in fast succession made them exciting.
The only time I’ve ever done a planned deload was the week prior to a meet so this is a new one for me. It turns out it was a fun hour.
Zercher good mornings are pretty much how they sound; hold the bar like you would for a zercher, in the crooks of your elbows and bend forward like a standard good morning. Both easier and harder than a typical good morning.
Playing with grip - I bought medical tape today to try on my thumbs so see if it made the hook grip easier
185-1
205-1
225-3x1
I don’t like it.
Neutral grip pull ups
5x5
Push ups
10x10
This has been a good week to deload. I’ve been struggling at work to coordinate a project at a job site about an hour away doing work we’ve never done before. It’s looking like all the threads are coming together and this may happen before the site super does his nut.
All sets no belt/h grip. The 275 was a beltless PR for me of 10lbs. It was slow off the ground which, in a way wasn’t a bad thing because it was a good test of the grip change with weight that was slow coming off the floor vs. wearing suit bottoms and getting a bit of pop.
Pull against bands - a bunch of sets with a bunch of different bands including the largest ones that dom’t have a colour. Again, this was more of a grip exercise against progressive weight.
Dips
3x10
Pikes
3x10
BB got a very nice Christmas gift. He got his first grandchild today at 1 in the morning. Merry Christmas to everyone.
O - love the way you choked the band for the DL! I’ll try it that way next time.
I also loved the band pikes, I’ll have to see if my shoulder can take that, always looking for more ab work variety (even if it really doesn’t get done
[quote]lil power wrote:
O - love the way you choked the band for the DL! I’ll try it that way next time.
I also loved the band pikes, I’ll have to see if my shoulder can take that, always looking for more ab work variety (even if it really doesn’t get done
[/quote]
I got the idea from watching your video. I think you’d have to use a pretty thin band to set up the way you did it. There was a bit of playing around. When the band starts getting bigger, the hardest thing was just getting my feet far enough apart against the bands.
The band pikes are a lot of fun and harder than you’d think. I don’t much care for ab work so anything that makes it a bit more palatable is good for me.
