Banded Deadlifts: Lightweight, in 10 minutes
225 + Green Mini x 18 x 1
Deficit DL’s: I’m so much better from a deficit. Everything feels so much more crisp and explosive
225x3x6
BB Rows: So I do these 2-ways. From the floor (pendlay) feels like a good ‘Bench’ accessory, and doing them a bit more vertical from pins feels more like a DL assistance movement. So I chose the latter.
185x3x8
Abs: Idk if ya’ll are curious what I do with abs, but I did a little tri-set, run through it like 2-3 times
5 planks, each flexing EVERYTHING as hard as possible, 10 sec on, 5 sec off (Ben Lee from Waterloo University has a great paper on these and core stability)
30-50 Band pulldown crunches (do these Ben Pakulski style, almost makes me want to vomit)
10-15 hanging leg raises (3 second eccentric)
So that was all. I have like 20 pairs of shoes, so I tried pulling in these old Adidas high tops I have. Felt really good. So may now have a ‘DL’ shoe to go with my Benching shoes (Nike Frees) and my Squatting shoes (Adipowers). Glad I have a home gym right now, wouldn’t want to be packing all this shit around lol
Back Squats: It always takes me a long time to get into a ‘groove’, and it wasn’t until about set 5-6 that everything felt great
305x10x2
Top Half Front Squat: So i’d thought these would be easy, but I get a lot of bounce out the hole. This was like pulling from right below knees with a DL, less ROM but much harder leverages. Ramped up.
205x2
Band GM’s:
120 total reps
Abs
So that was it. I’ve lowered my bar position a bit. Idk if ya’ll recall, but I put up a Squat vid months back, and everyone told me the bar was wayyyy too high. So I lowered it. But I think even then, it was still pretty high. I think my ‘low bar’ is most people ‘mid bar’, so by moving it down my kind of hybrid style of Squat seemed to feel better.
Incline BB: Idk why these just felt horrible. i just went light and did them ‘piston’ style, because they were making my wrists and elbows kind of hurt
135x3x10
Band Pulldowns:
Orangex80 total
10 mins of Arms
10 mins of Delts
Pretty good workout. Was sleepy so took awhile to get into it. My elbows have been acting up it seems. Will probably start doing those high rep BB curls again, just as either a warm-up or something
RDL: 5 sec negative. Poor poor hamstrings, you were so young, RIP
250x4x6
Snatch Grip DL: I’ve come to the conclusion that no matter the weight, DL’ing over 6 reps feels like cardio. Like this would have been just as hard with 135 i think lololol
205x20
Band Pull-Aparts:
100 total
Ab Circuit
BB Curls: Just to keep the elbows good
10 total
That was it, good workout. I’m leaning out a good deal in the last few weeks, so that’s awesome.
[quote]Spidey22 wrote:
Also, if any of ya’ll want to be friends IRL, FB is Kevin Spencer Pierson. Add me, especially if anyone has serious intentions for a potential meet-up[/quote]
How do you spell that?
[quote]Spidey22 wrote:
Also, if any of ya’ll want to be friends IRL, FB is Kevin Spencer Pierson. Add me, especially if anyone has serious intentions for a potential meet-up[/quote]
So in on this. Meet-up probably isn’t the most likely thing, but I could use some cosplay brightening up my news feed.
[quote]MaazerSmiit wrote:
First thing I see on your page is that you’re friends with George Leeman, it’s a good sign :P[/quote]
Look through my friends list and you’ll see some other T-Nation regulars
Speaking of cosplay, I think I’m doing one here in the next few months again, this time a LEGITIMATE Deadpool, X-Force style specifically. There are always really shitty Deadpools at every Con or costume contest, so I want to make take on a character taht I know there will be a lot of, but be the best.
Flat BB: I’m getting a new Squat rack next month. Unracking anything over BW is so awkward. Distance in holes for where the ‘pegs/hooks’ go is too drastic. Regardless, this was alright I guess
215x6x2
Top Half Flat BB: Meh, these felt weird. I’m really weak at points of ROM I feel I should be ‘strong’ in lol
Ramped to 275x2
Meadows Rows
4x8
Band Pushdowns:
140 reps total
Was in a rush, got the work in though. Videoed the Benching, may post it here when I get a chance to upload it.
[quote]Spidey22 wrote:
Also, if any of ya’ll want to be friends IRL, FB is Kevin Spencer Pierson. Add me, especially if anyone has serious intentions for a potential meet-up[/quote]
How do you spell that?[/quote]
God I thought this was so funny, like I literally LOL’d and I don’t know why. hahahaha
[quote]Spidey22 wrote:
Also, if any of ya’ll want to be friends IRL, FB is Kevin Spencer Pierson. Add me, especially if anyone has serious intentions for a potential meet-up[/quote]
How do you spell that?[/quote]
God I thought this was so funny, like I literally LOL’d and I don’t know why. hahahaha[/quote]
It’s weird isn’t it? Kind of seeing these online personas ‘IRL’ lol
Squats Day
3-sec Paused Squats: Tweaked form, felt good. All in 15 mins
225x11x2
Front Squats: I just can never find a hand position I like with these. Straps I don’t like not holding the bar, cross arm is uneven, and rack just feels to far ‘forward’
185x3x6
Band GM’s:
140 total
Abs
Good solid workout. Working on packing my neck along with pushing the knees ‘out’ on the eccentric really helped build tension that made me feel like a coiled spring out the hole.
Also, been watching a lot of Richard Hawthorne videos lately. Dude is really articulate and explains little cues and movement patterns really well, while having this ‘hollow hold’ technique that I’ve kind of used last 2 days and really kind of liked after adjusting for my own build.
Good quick workout. I seem to be kind of recomping at around 200 lbs. It’s weird. I’m lifting less often, frequently, or with as much volume ,but just looking better.
[quote]Spidey22 wrote:
It’s weird. I’m lifting less often, frequently, or with as much volume ,but just looking better. [/quote]
Go low carb for 2 days then just get thrashed on cheap beer and tell us how you look the next day
[quote]Spidey22 wrote:
It’s weird. I’m lifting less often, frequently, or with as much volume ,but just looking better. [/quote]
Go low carb for 2 days then just get thrashed on cheap beer and tell us how you look the next day[/quote]
Another fun fact: I’ve never had a sip of alcohol. Not some weird moral issue with it, just never really felt like it, mostly because 90% of all drunk ppl in HS and college were annoying AF
