Took me 2 hours just to finish 8 working sets of Squats the other day. Not sure how.
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We would probably get along really well if we trained together
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It’s more of a preference than anything else tbh.If I suddenly enjoyed staying at the gym for 3 hours I’d do it without even thinking about it
Intensity day
Yesterday’s workout
V cable pushdowns
10 kg x 50
V cable facepulls
10 kg x 50
Push press
20 kg x 10
20 kg + short blue band (2) x 3 or 5
40 kg + blue short band (2) x 2
60 kg + short blue band (2) x 3 or 5
70 kg + blue short band (2) x 2
80 kg / 176 lbs + short blue band (2) x 0 x a million times
75 kg / 165 lbs + blue short band (2) x 0 x a million times
Note 1
I need to MURDER triceps.Literally turn them into quads,but on my arms
Note 2
I need to get back to z pin press as a max effort
Z pin press (8)
20 kg x 3
40 kg x 3
50 kg / 110 lbs x 3 x 3
Deadlift
60 kg x 3
60 kg + 1 yellow band x 2
100 kg + 1 yellow band x 1
140 kg + 1 yellow band x 1
160 kg + 1 yellow band x 1
172.5 kg / 380 lbs + 1 yellow band x 0 cause I lost my grip at the top,1 with staps held at the top so that I can laugh and swear.This was a pr
I need to work on my grip and probably buy some chalk
Barbell row
60 kg x 3
80 kg x 3
100 kg x 3
110 kg / 242 lbs x 3-4,forgot to write it down
Forearm curls supersetted with plate holds
60 kg / 132 lbs x 5 x 4 ss with a 20 kg plate hold for whatever amount of time
V grip pushdowns supersetted with reverse barbell curls
10 kg x 8 ss 20 kg x 15
20 kg x 8 ss 20 kg x 15
25 kg x 8 ss 20 kg x 15
30 kg / 66 lbs ss 20 kg / 44 lbs x 15
Overhead tricep extensions supersetted with band pull aparts
10 kg / 22 lbs x 15 x 3 ss yellow band x 25 x 3
Hypers parallel to the floor
Bw x 25 x 2
20 kg / 44 lbs plate held high on my chest x 15 x 3
Ab curls
Facing towards the cable
15 kg x 10
25 kg / 55 lbs x 25 x 3
35 kg / 77 lbs x 5
45 kg / 99 lbs x 8 x 2
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Mini Workout
Side band neck curls
Yellow band x 100 per side
Neck curls
Bw x 20
10 kg x 20
20 kg / 44 lbs x 25 x 2
10 kg / 22 lbs x 25 x 2
Bw x 60
Band pushdowns
Yellow x 100 x 3
Band facepulls
Yellow x 50 x 3
Plate pinch hold
2 5 kg plates per hand (the thinner ones) x 1 easy set
3 5 kg plates / 33 lbs per hand x 2 sets
2 5 kg plates / 22 lbs x 4 sets
Band leg curls
Green band x 33 x 3
Reverse hypers
Bw x 25 x 3
2 kg (using 1 kg ankle weights) x 25 x 2
How is it you do the reverse hypers?
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I knew who Louie Simmons was before I knew Rippetoe.Is me doing reverse hypers really a surprise ?
Seriously though,since I started doing them consistently my back feels AMAZING
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Reverse hypers are like magic for back health
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100% brother
I also try to mimic this form as much as possible.I don’t go too high,let my feet come all the way forward and move my head and “round” at the top
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I think you misinterpreted my question, I meant how do you do them at home? They’re something I’d like to try. Do you just lay on a table?
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I’m curious too. Always liked them in college, but haven’t come across the equipment for it since our team weight room.
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Oh now I got you.I don’t.I went at the gym
Oh haha you got my hopes up, thanks anyway.
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Volume Day
Watched this the day before and I can’t describe how much I wanted it to be an Intensity day
Box squat
20 kg x 8
20 kg + yellow bands x 5
60 kg + yellow bands x 2
80 kg / 176 lbs + yellow bands x 2 x 12 Done in 5-6 minutes.Speed was there
Close grip ohp
20 kg x 10
30 kg x 5
37.5 kg / 82.5 lbs x 6 x 6 Not hard to be honest
Steep incline smith press (71 degrees)
Done with a wider grip than ohp
10 kg x 10
30 kg / 66 lbs x 10
20 kg / 44 lbs x 10
Block pulls (Done from 2 20 kg plates and 2 thin 10 kgs)
40 kg x 5
80 kg x 2
120 kg / 264 lbs x 6 x 6 Surprisingly not feeling like I’d die.Rounding my upper back did a ton for keeping my lower back straight and core tight
Cable parallel grip row
30 kg x 10
45 kg / 99 lbs x 15 x 3
Barbell shrugs supersetted with V grip pushdowns
20 kg x 20 ss 10 kg x 15
100 kg x 3 or 5 ss 20 kg x 10
140 kg / 308 lbs x 16,18,16 ss 20 kg / 44 lbs x 10 x 3
Facepulls supersetted with reverse grip dumbbell curls
Yellow band x 20 x 3 ss 6 kg / 13 lbs x 12 x 3
Hypers parallel to the floor
Bw x 25 x 6
40 kg / 88 lbs x 10 x 2
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Mini Workout
From yesterday
Band side neck curls
Yellow x 100
Band neck curls
Yellow x 50 x 5
Band pushdows
Yellow x 100 x 3
Band pull aparts
Yellow x 50 x 2
Band gm
Yellow x 50 x 2
Band leg curls
Yellow x 50 x 4
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Intensity Day
Z pin press (4)
At forehead level.That’s a really awkward angle to press from
20 kg x 10 superset with 25 band pull aparts with the yellow band
30 kg x 8 superset with 25 band pull aparts with the yellow band
40 kg x 1
60 kg x 1
70 kg / 154 lbs x 1
72.5 kg / 159.5 lbs x 0 Way harder than I expected
Close grip z pin press (10)
20 kg x 3
40 kg x 3
50 kg / 110 lbs x 3 x 3 Strength on these is where it was,which is why I think I’m not weaker but it was the angle on the previous press that made it too hard
Deadlift
60 kg x 5
60 kg + 2 yellow bands x 2
100 kg + 2 yellow bands x 1
120 kg + 2 yellow bands x 1
145 kg / 319 lbs + 2 yellow bands x 1 2.5 kg pr plus easy af
147.5 kg / 324 lbs + 2 yellow bands x 1 Pretty happy considering I forgot my chucks and these were done with running shoes
Wide grip barbell row
20 kg x 15
60 kg x 5
80 kg x 3
100 kg x 3
110 kg / 242 lbs x 5 easy too
Behind the back shrugs
100 kg x 8 or 10
140 kg x 5
180 kg / 396 lbs x 5
Overhead barbell extension/press supersetted with pinch plate deadlift
20 kg x 8 supersetted with 2 10 kg plates x 5 per side
40 kg / 88 lbs x 5 x 3 supersetted with 2 10 kg plates x 3,2,0
V grip pushdowns supersetted with reverse cable curls
20 kg / 44 lbs x 12 x 3 (on the harder cable) ss with 15 kg / 33 lbs x 15 x 3 (on the easier cable)
30 kg / 66 lbs x 5 ss with 15 kg / 33 lbs x 15
35 kg / 77 lbs x 2 (just wanted to see where I am at these) ss with 15 kg / 33 lbs x 15
Band facepulls
Green x 15 x 5
Hypers parallel to the floor
Bw x 25 x 2
20 kg / 44 lbs x 20
40 kg / 88 lbs x 15 held on my upper chest and going as low as possible
1 arm barbell holds
20 kg x a few seconds
40 kg x a few seconds
60 kg x 5 seconds per side or so
70 kg / 154 lbs x 10 seconds per side
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Why not without shoes?
I always deadlift with only socks on
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This might also be why I’m routinely banned from gyms every time I go to do deadlifts
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I feel it would put me on a slight advantage,since the bar would be a bit higher.To be fair an inch wouldn’t make that much of a difference but I want max effort prs to be performed in as similar conditions as possible
Lol
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Time to get some DL slippers.
I only just started pulling in socks but it makes a huge difference
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Time to get third sock
I’ve been pulling in socks since day one, so it feels like the only right way for me