Tues
Dislocates and foam roll
Warm up
Bench X 5 X 5 X 135-155
Squat X 5 X 5 X 135-205
Work out
185 X 10 X Bench
225 X 10 X Back Squat
5 rounds 18 min
Weight 204.5
Wed hump day in Dallas
6 miles treadmill 1 hour
Do not know weight in a hotelĆÆĀ»Āæ
Fri Brotastic
Dislocates and foam roll
45 DB X 50 X Bench
45 BB X 50 X Klokov press
BW X 50 X roman chair sit-ups
20 DB X 50 X DB French press
45 BB X 50 X standing straight curls
2 rounds 38:40
Weight 213
Nice job broheimā¦50 reps of anything has to suck. Doing it twice is madness.
[quote]JoeGood wrote:
Nice job broheimā¦50 reps of anything has to suck. Doing it twice is madness. [/quote]
Yes it pretty much does.
Sat.
Dislocates and foam roll
400 meter run
53 KB X 21 X KB Swings
BW X 12 X Pull ups
3 rounds 14:30 min
Weight 207
Sun
Dislocates and foam roll
1000 meter row
50 X Burpeeās
50 X 24 in box jumps
500 jump ropes
2 rounds 44:45 min
Weight 205
I hit 202 Derek. Try and keep up. 
Damnit now you want to race. 
Shit okay.
What are we racing to and what is the price?
[quote]Derek542 wrote:
Damnit now you want to race.
Shit okay.
What are we racing to and what is the price?[/quote]
No! Iām getting sick of this shit. I want to hit 190 but Iām not sure I have it in me. Re-feed today then Iām going to put another week of hell in and see where Iām at. I want to hit 199 by next Sunday.
Yea man since Jan 4 I have been on it. Had basically 2 days where I indulged.
I have another month of low kcal but now wonder if I will have to lower my maintenance kcal lower then I actually projected.
I am very comfortable around 200-205. Still have some strength and knees and back donāt hurt.
It is nice to have clothes that fit and be down to a 34 waist.
[quote]Derek542 wrote:
Yea man since Jan 4 I have been on it. Had basically 2 days where I indulged.
I have another month of low kcal but now wonder if I will have to lower my maintenance kcal lower then I actually projected.
I am very comfortable around 200-205. Still have some strength and knees and back donāt hurt.
It is nice to have clothes that fit and be down to a 34 waist. [/quote]
My 36 are loose right now, Iām thinking 3-5 lbs. to 34ās. Fuck if getting lean doesnāt suck; but yah, its nice to actually be lean.
Yea I have to wear the 36 for the ālegsā que jeans thread.
But my wife makes fun of me cause with a belt it looks like a hobo.
Sigh. But I do love lifting big and eating big. But never more.
Good luck my friend. Stay strong and keep fighting.
We are not getting any younger.
Mon
Dislocates and foam roll, DL WUT 275
275 X 1 X DL
5 X Push-ups
10 X 53 KB swing
15 X BW squat
275 X 2 X DL
5 X Push-ups
10 X 53 KB swing
15 X BW squat
275 X 3 X DL
5 X Push-ups
10 X 53 KB swing
15 X BW squat
275 X 4 X DL
5 X Push-ups
10 X 53 KB swing
15 X BW squat
275 X 5 X DL
5 X Push-ups
10 X 53 KB swing
15 X BW squat
275 X 6 X DL
5 X Push-ups
10 X 53 KB swing
15 X BW squat
275 X 7 X DL
5 X Push-ups
10 X 53 KB swing
15 X BW squat
275 X 8 X DL
20 min
Weight
Tues
Foam roll a little the roller in hotel gym was flattened by some large land mammal.
Bench DB
30 X 10 35 X 10
40 X 10 45 X 10
50 X 10 55 X 10
60 X 10 65 X 10
70 X 10 75 X 10
10 min
TM 4.5 miles 42 min
Donāt know weight at a hotel
All right, lets talk power cleans. I see shitty ones done all the time but if I want to do them right do you have any advice?
[quote]JoeGood wrote:
All right, lets talk power cleans. I see shitty ones done all the time but if I want to do them right do you have any advice?[/quote]
Power or full cleans?
If Power its a dead lift set up, shrug and slight drop, have to think about not actually catching the weight with your hands, but catching with your front Deltoids. Work on your flexibility of your wrists, watch Oly videos, there was a good one on here actually recently. But most Oly lifters, pull with flat back, shrug and explode off their pelvic thrust. It takes some time and I would start low and work up.
Honestly you should not alter your power or full same set up, its just with the full, you are dropping down into a front squat position.
Thur
Dislocates and foam roll
Tire flip X 1
Tire Jumps X 5
Tire flip X 1
Tire jumps X 5
165 X 5 X Power Clean
10 rounds 32 min
Weight 208
Fri
Dislocates and foam roll
Warm up Back Squat
135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
Work out
85 DB X 10 X Stiff leg dead
225 X 10 X Back Squat
5 rounds 13:45
Weight 206