How do you like the rows with a pause at the top? I added those to my program recently and love em!
Getting Closer- I like them better than regular rows where I would ramp up to a heavy weight. Doing them with a pause I can really squeeze and isolate the lats, and it also increases the length of the set a lot. But they are tiring as hell! For what I wanted at the end of my workout yesterday (good lat contraction and lots of blood sent to the biceps and lats) they worked very well. Thanks for the question, man.
Today I played pickup ball for a little over 2 hours. My outside shot was solid, but streaky and my finishing around the basket was just straight up weak. I need to work on slowing my momentum around the basket. Planning on another workout like the past 2 I’ve done this week for tomorrow.
So today I was gonna get a good lift in then play some ball, but things changed a little bit
Here’s how it went
Lifting:
Bench: 135x5, 185x3, 225x3, 245x3, 275x1, 285x1, 295x1
Front Squat: 135x3, 185x1, 225xfuck
I got in the hole of my front squat(which I haven't done in a while) and my back collapsed and I pulled a few muscles. It was pretty painful, but mainly I was just pissed that I wouldn't be able to finish my workout or play ball like I wanted to.
So I sat in the weight room for about 30 min hoping that the inflamation in my back would subside a little bit. It got a little bit better, so I walked over to the courts. Once I started moving around, it felt a lot better and I played for around 2 hours again. I'm happy about that, but it still hurts when I'm not being active.
All in all, I am pissed that I let myself be injured in the weight room, but optimistic that my back will heal up really fast in the next week. Prolly no deadlifts this week, which sucks cause I was really starting to hit a nice groove with these.
PEACE
Had a great workout today… Not the heaviest weights I have ever used but my body was feeling great and it was hard for me to leave the gym
Incline: 135x3, 155x3, 175x3, 185x3, 195x3, 205x3, 215x3, 225x3
Did incline instead of push press to take some pressure off my pulled back
Blast Strap Pull Aparts: BWx8, 8, 8, 8, 8, 8, 8
Bench: 135x3, 185x3, 205x3, 225x3, 235x3, 245x3, 255x3, 265x3
Face Pulls: 8, 8, 8, 8, 8, 8, 8, 8
Deadlifts: (just wanted to test out the back with some lighter weights)
135x3, 225x2, 315x1, 365x1, 365x1
Tricep Extensions from pins: 45x12, 95x5, 115x5, 135x6, 135x6, 135x6
The last three sets were extremely difficult- felt like veins were gonna pop out of my eyes
One arm tricep pushdown: Right arm x 10, Left arm x 10, Right arm x 8, Left arm x 8
Smith Machine Shoulder Press Partials: 135x20, 15
paired with
Lateral Raise/Front Raise/Bent Over Raise: 15’s x8-8-8, 15’s x8-8-8
DONE
Another awesome workout today…
Warmup: split squats, hamstring stretch, squats, good morning, upright row
Broad Jumps: Split into a lot of sets but I did about 20 total
Hang Snatch: 45x3, 95x3, 115x3, 135x1, 155x1
Hang Clean: 155x3, 185x3, 205x1
Deadlift: 225x3, 315x2, 365x1, 405x1, 455x1 strapless PR (25 lbs off max)
Bench: 135x5, 225x3, 275x1, 295x1, 245x3, 245x1, 225x5, 225x3, 225x3, 225x3, 245x3
BB row: 225x5, 225x5, 225x5, 225x5, 225x5
Calf Mini Jumps: 45x50, BWx40, 50, 60, 50
Chins: BWx10, 10, 65x6
Incline DB Row: 65’sx10, 65’sx8,2,1
This was killer- it was a 3 count up to the top, then squeeze for 3 count, down in 3 count, and repeat
I was riding off about 3 hours of sleep because I had 2 tests today, so I was pumped that my energy level was so high. Another note- I am definitely looking bigger than ever in the mirror, but I’m not sure if my weight has changed at all. I’ll find out in about 4 weeks when I’m home for easter. Until then I’m just gonna keep lifting heavy weights, playing ball and soccer, and eating as much as I can.
Taylor Gang or Deadlift with a Spotter
Was feeling pretty word down and sore today but I still got some work in…
Military Press: 135x5, 135x3, 145x3, 155x3, 155x3, 155x3
Face Pulls: 8, 8, 8, 8, 8, 8
Push Press: 155x3, 175x3, 195x3, 205x3
Blast Strap Pull Aparts: 8, 8, 8, 8
Floor Press: 225x3, 225x3, 235x3, 245x3
Bench Press: 135x3, 225x3, 245x3, 265x2
Blast Strap Pull Aparts: 8, 8, 8, 8
Circuit: 20 dips-20 pushups-20 crunches- 10 chins
During the workout I also worked up to an easy 275 squat just to test my back out- it felt good
Done!
Today:
Warmup: 10 handstand pushups, 10 chins, 20 crunches, 5 plyo pushups x2
Bench: 45x10, 95x5, 135x5, 185x3, 225x3, 245x3, 275x1, 300x1 Not that smooth but at least I’m getting back over 300. For some reason I have not been feeling a good “groove” with my bench the last couple weeks
Deadlift: 135x3, 225x3, 315x1, 455x1,
Sumo Deadlift: 405x1 (felt really easy), 455x1 (not quite as smooth)
Deadlift: 405x1, 455x1, 405x1
Weighted Dips: BWx5, BW+45x5, BW+90x5, BW+135x3
Then I played pickup for about an hour. Played against 2 D1 players and I was guarding one of them who was 6’5" lol
Had an awesome workout tonight…
Military Press: 135x3, 155x3, 175x2(killed it!), 185x1, 190x1 -definitely had more in me
Bench Press: 135x3, 185x3, 225x3, 245x3, 265x3, 295x1, 305x1 -not the smoothest rep but I’m making progress
1A: Chins: BWx5, 45x5, 90x3, 90x3, 90x3
1B: Dips: BWx5, 45x5, 90x5, 90x5, 90x5
2A: Preacher Curl: 65x10, 65x10, 65x10
2B: Alternate Incline DB Curl: 30’s x 8, 8, 8
2C: Hammer Curl: 60’s x 6, 6, 6
Calf Raises: BWx60, 60, 60
Today’s Workout:
Power Clean: 135x5, 185x3, 205x1, 225x1
Sumo Deadlift: 225x5, 315x3, 405x1, 405x1
Deadlift: 405x1(flew up), 455x1, 475x1
Bench: 95x10, 135x5, 185x3, 225x3, 245x3, 265x1 (tweaked my pec, so I might have to shut it down for a few days)
1A: JM Press: 135x10, 135x10, 135x10
1B: DB Overhead Extension: 65x6, 6, 7
Calf Raises: 40
-I got a new phone with a nice camcorder, so I’m hoping to put up some lifting videos within the next couple weeks
PEACE
Today: Arm’s Day (first time in a while)
1A: Ultra-Close Grip Bench (Pinkies inside rings): 95x5, 135x5, 185x5, 205x5, 225x5, 235x2
1B: Single-Arm DB Preacher Curl: 35x10 (R+L), 35x10 (R+L), 35x10 (R+L), 35x10 (R+L), 35x10 (R+L)
2A: Tricep Extensions from Pins: 95x5, 105x5, 110x5, 115x5
2B: BB Curl: 95x8, 95x8, 95x8, 95x8
3: DB Bench: 65’s x 25
4A:Cable Curl: 20, 20, 20
4B: Cable Triceps: 20, 20, 20
4C: Abs: 20, 20, 20
Then took some pics…
Today’s Workout:
Warmup:
-Chins: 25, 25
-Dips: 5x3 twitch reps, 5x3 twitch reps
-Blast Strap Pull Aparts: 10, 10
-Upright Row: 135x5, 135x3
Military Press: 135x3, 155x3, 185x1
Bench Press: 45x10, 135x8, 185x5, 225x5, 245x3, 265x3, 275x1
Blast Strap Pull Aparts: 10, 10, 8, 6, 6
BB Shrugs: 225x15 (then 1 Deadlift), 315x10 (then 1 Deadlift), 405x8 (then 1 deadlift), 315x15, 225x20 (with pause at top)
Chins: 25, 15, 10 (100 for the day- gonna start doing 100 chins per workout like I used to)
Defranco’s Shoulder Complex( Seated Side Laterals, Front raises, DB clean): 25’sx8, 8, 8, 20’sx8, 8, 8
Today’s Workout: ARMS
Chins: 25, 25
Bench: 135x1, 185x3, 205x3, 225x3, 245x3
1A: Ultra Close Grip Bench Press: 135x5, 185x5, 205x5, 225x5, 235x2
1B: Single Arm DB Preacher Curl: 35x10 (R+L), 35x10 (R+L), 35x10 (R+L), 35x10 (R+L), 35x10 (R+L)
2A: BB Tricep Extension from Pins: 95x5, 105x5, 110x5, 115x5
2B: DB Hammer Curl: 50’s x 8 per side, 50’s x 8 per side, 50’s x 8 per side
3A: Chins: 10, 10, 10, 10, 10
3B: Pushups: 20, 20, 20, 20, 20
3C: Calves: 225x20, 225x20, 225x20
3D: Hanging Leg Raises with AB Straps: 10, 10, 10 (squeeze at top and bottom)
Suns Out Guns Out
Today’s Workout:
Bench: 135x3, 225x3, 245x3, 265x3, 275x3, 295x1 (My bench is still feeling like shit…)
Sumo Deads: 135x5, 225x3, 315x3, 405x1, 455x1
Bench from Low Pins (~2" from chest): 135x5, 225x1, 225x1, 245x1, 275x1, 295xfail, 275x1
1A: Natural Glute Ham Raise: BWx10, BWx10, BWx10, BWx10,
1B: Military Press: 135x10, 135x10, 135x10, 135x10
Today’s Workout:
Hang Clean: worked up to 205x1
Bench: 135x3, 185x3, 205x3, 225x3, 245x3, 275x1, 295x1
Squat: 45x20, 135x10, 135x10, 185x5, 185x5, 225x5, 275x5, 315x1, 335x1-sunk this ATG and I have it on video
Rack Pull( lower than usual- about 2" below bottom of knees): 135x5, 225x5, 315x5, 405x3, 455x1, 475x1 (felt like my eyes were gonna pop out lol)
Ultra Close Grip Bench: 135x5, 185x5, 205x5, 225x5
switched to regular close grips: 225x3, 245x1
Chins: 1 set of 31
Biceps: 21’s: 75 x 1 set then a pump set with the bar (45)
Starting next week I’m going to start a something a little bit different than what I have been doing mostly because I have been lifting with no real structure or goals these past few weeks. I’ll go into more details in later posts but basically what I am going to do is have a one push press, bench, squat, deadlift day per week working up to a heavy set of 3 each workout, trying not to miss a single lift. I’ll have a few accessory movements per workout and there will be limits on what other lifts I can do. If I do more than 4 workouts in a week, the extra workouts will be strictly bodyweight exercises, arms, and olympic lifts. More to come but this will last 4 weeks and then I will be done with school. After that, I will reevaluate.
Had a great workout today. I got a long nap yesterday and some good sleep last night, so I was feeling refreshed today. I drank a ton of water and had 2 bananas and 2 oranges right before my workout so I was ready to go. Here’s how it went.
Warmup: a bunch of leg mobility stuff because my glutes/hamstrings were really sore from yesterday. They felt a LOT better after this.
Hang Snatch: 95x1, 95x1, 95x1, 95x1, 135x1 - just some light sets to get activated
Military Press: 135x3, 155x3, 175x3, 185x3 PR, 195x1 PR - I got this set on video, so I’ll put it up, I think its going to come out sideways though. I used a little bit of legs on this, but I’m counting it. I think I was good for 200 today.
-paired with
BB Row from floor(deadstop): 135x8, 135x8, 135x8
Then I did a circuit which was a lot harder than I thought it would be. For the first minute, I did 10 pullups from deadhang directly followed by 20 pushups. For the second minute, I did a front plank. The only rest was about 10 seconds when I finished the pushups and waited for the minute mark to start the plank. I thought I could do 10 rounds, but ended up doing only 5 rounds…
Hell Circuit:
0:00- 10 deadhang pullups, 20 pushups
1:00- plank
2:00- 10 deadhang pullups, 20 pushups
3:00- plank
4:00- 10 deadhang pullups, 20 pushups
5:00- plank
6:00- 10 deadhang pullups, 20 pushups
7:00- plank
8:00- 10 deadhang pullups, 20 pushups
9:00- plank
10:00- finished
I wanna get this up to 10 circuits, or 20 straight minutes. If I do this, I think I’ll be in pretty fucking good shape.
PEACE
EDIT: fuckin a man! I don’t know why it’s in double speed
Great Workout Today! Hit a big milestone… I think the keys to this workout were some quality sleep the past few days and taking it a little bit easier last workout on the assistance work…
-Started out with some upper body mobility stuff as well as some lower body mobility work.
-Then did a few hang snatches and overhead squats with 45, 95, and 135
Bench: 135x5, 185x3, 225x3, 245x3, 265x3 (felt really smooth), 295x1(killed this set), 305 (didn’t crush this, but I felt like I could have gone heavier if I was going for a max)
Close Grip Bench: 225x3, 235x3, 245x3
Deadlift: 135x5, 225x3, 315x3, 405x1, 455x1, 500x1 PR! Yea Buddaaaay! felt awesome to finally get over the 5 plate barrier.
1A: Military Press: 135x10, 135x10, 135x10
1B: Ab Strap Leg Raises: 10, 10, 10
-Really happy with today’s workout. Everything pretty much went better than planned.
Today’s Workout:
-Lower body mobility stuff
-Hang Snatch/overhead squat: a few sets with 45, 95, 135
-Military Press: 135x3, 155x3, 175x3, 185x3, 200x1 PR
-1A: Seated DB Military Press: 65x14, 65x12
-1B: DB Reverse Flies: 20’sx14, 20’sx12
Hell Circuit:
0:00- 10 chinups, 20 pushups
1:00- front plank
2:00- 10 chinups, 20 pushups
3:00- front plank
4:00- 10 chinups, 20 pushups
5:00- front plank
6:00- 10 chinups, 20 pushups
7:00- front plank
8:00- 10 chinups, 20 pushups
9:00- front plank
10:00- Done
Tough workout today even though it doesn’t look like much…
Good Workout Today:
-Workout was based on the complexes from Thibs’ articles on the front page.
-My goal isn’t fat loss, but these workouts are good for strength and improving athleticism in my opinion
Bench Press Complex: (added in Top 1/2 press when I got to 265 on bench)
1A: Top 1/2 Bench Press: 315x5, 315x3, 315x3, 315x3
1B: Bench Press: 135x5, 185x5, 225x5, 245x3, 265x3, 265x3, 265x3, 265x3
1C: Plyo Pushup on Bench: 8, 8, 7, 5, 5, 5, 5, 5
1D: Speed DB Press (really light): 45’sx10, 45’sx10, 45’sx10, 45’sx10,45’sx10, 45’sx10, 45’sx10, 45’sx10
“Vertical Jump” Complex:
2A: Front Squat(kept these really light and explosive): 135x3, 185x3, 185x3, 185x3, 185x3
2B: Weighted Vertical Jump (40 lb dumbbell): 3, 3, 3, 3, 3
2C: Vertical Jump (pause between each): 3, 3, 3, 3, 3
Called it a day. Body was feeling pretty good today. Right Shoulder is still not fully healed, but it will get there eventually.
Good Lower Body Workout Today:
-Lower Body mobility work
-Stupidly did some benching while warming up my squat-- missed close on a 315 attempt
Lower Body Complex (added jumps at 315)
1A: Squat(ass to ankles): 135x5, 225x3, 275x3, 315x2, 3151, 315x1, 315x1
1B: Weighted Vert (50 lb dumbbell): 3, 3, 3, 3
1C: Vertical Jump: 3, 3, 3, 3
Accessories (sorta)
2A: Chins: 20, 20, 10
2B: Pistol Squats: BWx3(R) 3(L), 15’sx3(R) 3(L), 40’sx3(R) 3(L) --heavy weight but felt strong
2C: Weighted Calf Raise: 20, 20, 20