What really shocked me was that pulling sumo in socks feels good
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Once I forgot my shoes on a front squat day
It too felt good
Maybe training in socks is the holy grail of strength
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Downside of socks is dropping a 45 on your feet when loading and unloading plates.
Also if you use micro plates those fuckers bounce everywhere.
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I had been squatting with socks on the past and I personally much prefer mu chucks
Volume Day
Box squat
20 kg x 12
20 kg + 1 yellow band per side x 10
60 kg + 1 yellow band per side x 2
85 kg / 187 lbs x 2 x 10
Focusing on sitting back and letting hips loosen a bit while maintaining tight core.I think the mistake most make is relaxing both hip flexors and core and end up hyperextending as they come off the box
Close grip ohp
20 kg x 10
30 kg x ?
40 kg / 88 lbs x 6 x 6 I’ll push it for one more week
Smith stiff incline press (71 degrees)
10 kg x 8
20 kg / 44 lbs x 10 x 3
Gave me a nice pump
Block pulls (Done from 2 20 kg plates and 3 thin 10 kgs)
Used 3 thin cause I thought that’s what I used last time.Whatever
40 kg x 10
80 kg x 4
125 kg / 275 lbs x 6 x 6
I overhyper on last set which made it harder than it should and had me feeling dead afterwards
Cable V grip row
35 lbs / 77 lbs x 15 x 5
Barbell shrugs
60 kg x 10
100 kg x 5
120 kg / 264 lbs x 25,25,15
Band pushdowns supersetted with band pull aparts
Yellow band x 25 x 3 on both
Overhead ez bar extensions supersetted with high cable V grip forearm curls
25 kg / 55 lbs x 10 x 3 supersetted with 20 kg x 25,25 kg / 55 lbs x 25 x 2
Reverse hypers
I started by doing 20 hypers,but had drank a lot of water previously and felt like I’d throw up
Bw x 20 x 3
Yellow band x 20 band accidentaly placed behind the knee
Yellow band x 20 x 2 band placed on the right place
The last 2 sets felt amazing
Standing ab curls
20 kg / 44 lbs x 20 x 4
30 kg / 66 lbs x 20
Leg curls with dumbell between feet
3 kg / 6-7 lbs x 53 just to tru out the movement.Felt ok for recovery work
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Mini Workout
From yesterday
Band gm
Yellow x 25 x 4
Band leg curls
Yellow x 50
Band side neck curls
Yellow x 100
Band neck curls
Yellow x 100 x 3
Band pushdows
Yellow x 100 x 2
Band pull aparts
Yellow x 70
Off topic post
My dog has been driving my family nuts.She has learned how to open doors,even those who slide,and each time they leave unlocked she’ll open the house’s door,go downstairs,open the main entrance and start wondering around
A few days ago my mother was about to take a taxi and the dog came out(a few minutes had passed since she left home so the dog thought she was gone),saw her and looked away in guilt
I seriously cannot wait to have the dog at my house,after summer’s gone.It’s gonna be so much fun
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You know when you first see a post and you automatically read a couple of random sentences before really getting into it?
…Yeah
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Laughing out loud (aka lol but character restrictions and stuff)
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Got to keep that authority
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Intensity Day
Tricep rope pushdowns supersetted with Z press
10 kg x 20 x 2 ss 20 kg x 10 x 2
Z pin press (5)
20 kg x 3
40 kg x 2
60 kg x 1
70 kg / 154 lbs x 1
72.5 kg / 159.5 lbs x 1 Came up faster than I expected.I decided to stay there and not risk a miss though
Close grip z pin press (9)
20 kg x 3
40 kg x 3
50 kg / 110 lbs x 3,3,5
Deadlift
60 kg x 6
60 kg + green band x 3
100 kg + green band x 1
120 kg + green band x 1
145 kg / 319 lbs + green bands x 0,1 with straps
Honestly,I don’t know if the first attempt was successful or not.I fully locked my hips and knees and just didn’t managed to bring my shoulders all the way back before I missed my grip due to the crazy tension.I think I could hold on to it with chalk.Time to buy some I guess
Meadows row
20 kg x 6
40 kg x 3
60 kg x 3
80 kg x 1
90 kg / 198 lbs x 3 Although a few weeks back I did 90 kg x 4,they were messy af.Especially on the left arm I had to reset every rep cause I was falling forward.Also rom was a bit shorter,so very pleased with these
Barbell shrugs
60 kg x 20
100 kg x 5
140 kg x 3
180 kg x 5
210 kg / 462 lbs x 3
1 arm dumbbell overhead extension supersetted with reverse barbell curls
6 kg x 10 supersetted with 20 kg / 44 lbs x 12
10 kg x 5 supersetted with 20 kg / 44 lbs x 12
14 kg / 28 lbs x 5 supersetted with 20 kg / 44 lbs x 12
16 kg / 35 lbs x 3 supersetted with 20 kg / 44 lbs x 12
Row V grip pushdowns supersetted with high cable wrist curls
I used the regular V grip that we use on cable rows or T bar rows.This forced my elbows out and felt amazing on the lower head of the tricep.It’s really amazing to be young and not have tendonitis
10 kg x 10 ss with 10 kg x 25
20 kg / 44 lbs x 10 x 2 ss with 20 kg / 44 lbs x 25 x 2
Band facepulls
Green x 20 x 3
Reverse hypers
Bw x 20 x 2
Yellow band x 20 x 2
Green band x 10 x 2
Standing band ab curls
Green x 50 x 2
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Shoulders have grown a lot.Looking good at around 90 - 92 kg.Probably 92 kg at the moment,since gym weight on an almost empty stomach was 93.2 kg
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Trying to decide if I should cut,gain a few pounds or recomp
What about implementing mini-cuts every 6-8 weeks?
I believe I have written something about this, but basically the idea is this:
1 Be in a caloric surplus for 6-8 weeks
2 Diet for 10-14 days (this can be a harder diet as it is short, and probably won’t affect your performance)
3a be on a slight caloric surplus for ~4 normal training days, then have a light week (lasting 5-7 days) and after the light week resume to your normal eating plan
3b resume to your normal diet plan without light week (if you don’t like thise) in this case just jump back to where you were calorie wise, there is no need for the light surplus
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I remember that post of yours
That’s pretty smart planning wise,I think dr.Israetel’s also a big fun of this
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Monday’s workout
Intensity Day
Z pin press (6)
20 kg x 10 full rom z press supersetted with 20 facepulls and 20 pushdowns
40 kg x 3
50 kg x 1
60 kg x 1
70 kg / 154 lbs x 1
75 kg / 165 lbs x 0 Missed it above my head
Close grip z pin press (8)
20 kg x 5
40 kg x 3
52.5 kg / 115.5 lbs x 3 x 3
Deadlift
40 kg x 8
40 kg + green band + yellow band x 3
80 kg + green band + yellow band x 1
100 kg + green band + yellow band x 1
120 kg / 264 lbs + green band + yellow band x 1
130 kg / 286 lbs + green band + yellow band x 1 Band tension was insane.Felt like I was locking out a ton
1 arm ez bar row
Like a dumbbell row,we just don’t have big enough dumbbells or adjustable ones
10 kg x 10
25 kg x 5
40 kg x 3
50 kg x 3
60 kg x 3
70 kg / 154 lbs x 3
Wide grip barbell shrugs
40 kg x 15
80 kg x 5
120 kg x 5
160 kg x 5
190 kg / 418 lbs x 3 x 3
Then extensions,reverse curls,grip work,facepulls and hypers
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Adjustable dumbbells are a gift from the row god, sadly they usually can’t hold enough weight
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I have seen a kroc row handle online.Pretty expensive,but god does this look awesome.I’d probably row every day until I strained something
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I’d love to get one of those, dumbbell rows are one of my favorite movements but I can’t do them anymore
Just imagine throwing 315 on the handle and rowing away
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Feel you fam
Anyone that watches these vids and doesn’t get fired up needs to get on trt
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