Haven’t posted in a few days. Lifted with HeavyTriple Saturday so that was boner fest
Hit PR’s on beltless 3-sec pause Squat but can’t remember the weight/reps/sets
Hit OHP for 125x3 and than 4x8 with 105. I know that’s abysmal but it’s stronger than it was
Yesterday was:
Conv DL’s:
375x2
375x15x1
Front Squats: 90s rest
185x6x2
Rack DL: New Squat rack, felt much better
415x3x2
Abs
Was a good workout. Got a new Squat rack, feels like every lift out the rack is SOO much better, just able to actually get into good position from the start. DL and Squat numbers are ridiculously easy right now. Bench will probably be better now that I’m not tricep extensioning the weight out as well.
Danny is 6’ wide. Also if a picture is taken mid laugh I go full Aspergers
Today was Bench Day
Banded Flat BB: 3-sec pause. Orange minis. 15 mins
165x9x3
CGBP:
190x3x5
Chins: I never really progress at all with chins unless I do them like 3+ times a week
+25x9
BWx3x10
Band Pushdowns:
100 total
BB Curls:
100 total
Good workout. So what I thought was maybe a miscalculation of my training max was actually just me benching out of a shitty rack using a bent bar. With my new rack and using my other bar, everything felt super easy. Bench is just one of those movements that I have to have my set-up on point or else it goes to shit.
[quote]Captain Needa wrote:
Which rack did you get, Spidey?
Sort of jealous - I wish my bench could be attributed to bad equipment! [/quote]
Can’t post a competitor site, but basically it’s one of the ‘full racks’ from Dick’s Sporting Good. Got a really good deal on it. Obviously not EliteFTS/Rogue quality, but gets the job done until I’m Squatting 600+ or something. lol
OHP: Pretty happy with this, just felt good today.
80x5
95x5
110x10
DB Incline: Used very light weight. 60s rest periods, flattish back, guillotine style. Just trying to help my much neglected chest, and knew I could make a light weight be ALL chest.
45’sx4x12
Prone Rows: Did this elbow flared, really hitting upper back, pause at the top. 60s rest
45’sx4x12
10 mins Arms
10 mins Delts
Was pretty solid, OHP was a PR. I think I need to really try and get motivated and lift about 90 minutes after waking up, seems to be when I’m really primed.
Speed DL: Upped the band tension, used the thicker orange bands so wasn’t a ridic amount of sets
275+Orange x 11x 1
Front Squats: Literally being able to unrack this at the correct height makes everything so much easier
225x5x4
BB Rows: I really just try to make these hard, and I don’t know if I’ll go up over 185 until it feels like paper. 60s rest with pauses between reps
185x3x8
Abs: I did a superset of oblique hang leg raises and band pallof presses. Band tension really makes me like the pallof press wayyy more, feels great. Just went back and forth between the two exercises for 5 mins straight
Happy with the Front Squat. Obviously programming has been great, but just unracking the weights in a proper, powerful position is really a huge difference maker.
Squats: Wasn’t bad, trying to not dive bomb Squats any more, I think until I get better with form I can’t do that or else I’m prone to GM’ing the weight
335x2
335x5x1
4" Deficit DL’s: EeeZeee breh
305x3x4
Band GM’s:
120 total
Band Pallofs:
4x15
Boom, done. Feeling good. This programming so far has done great for my OHP’ing and DL power so far, as in literal bar speed, and with Bench and Squat it’s really cleaned up my form, forcing me to find the strongest position for me.
[quote]ryanbCXG wrote:
Looking solid up in here. Weights are moving good. How is diet and energy?[/quote]
Thanks man.
Diet has been good, upped calories a bit, eating 425/205/85 and 225/205/90. I’m also really hungry all the time, so I have a cheat ‘meal’ once a week that is actually kind of a feast lol.
Energy has been much better not only because of that, but I finally worked out my work schedule where I work almost exclusively in the evenings, so I’ve actually managed to get in a sleep schedule and all that. That and using some better equipment has really gotten everything to click.
Incline BB: So did these with a pretty strict tempo, stopping 2/3 of the way up and ‘pausing’ or squeezing at the top, so constant ROM. Pretty good upper chest pump from this
135x3x10
Seal Rows: Meh not really worth the effort of setting up lol
75’sx5x8
10 mins of Arms
10 mins of Delts
That was it. Solid workout. Felt not so bad, though Incline Press strength doesn’t really seem to increase even though Flat and OHP have. Not a big deal, just a weird observation.
