PM Workout
NG Chins
1x30
Dips
1x64
Pull aparts
1x128
Farmer’s walks 255
2x50’
Notes: Torqued something in my left hip flexor on the first run. Could still move with the farmer’s just fine aftewards, but knew it wasn’t in my best interest. Whole left side of the body is broken. Just going to keep hammering it until something breaks.
Yo punisher, do you fully lock out your elbows when you’re doing chin/pull ups or do you go into more of a “soft lock”?
[quote]Benanything wrote:
Yo punisher, do you fully lock out your elbows when you’re doing chin/pull ups or do you go into more of a “soft lock”?[/quote]
This actually goes into something I’ve written about a bit.
To begin, I imagine when you say “lock out” you’re referring to more a dead hang, as I tend to associate locking out to mean resistance a force, which I don’t see the elbows performing in an extended portion of the chin. Correct me if I misunderstand.
This is a question of form, which in turn is something I don’t tend to concern myself with in an exercise. Appearance is immaterial to results, but technique is imperative. In turn, when I perform chins, I do whatever it takes to ensure that I get a full stretch of my lat. For some reps, this may necessitate a dead hang and for others, this will allow me to maintain a bend in the elbows. I just ensure that I never release tension from the movement, as I find this damaging to the shoulders.
Long answer short: sometimes. Sorry if that’s nebulous, haha.
(5) Mat Pulls 600+chains
12 reps total
495+chains
1x5 dead stop
Notes: Hip was keeping me from going full throttle, and I think it’s time to officially take the belt in a notch. Just seemed to be missing the “pop” I needed. No worse for wear on the hip though, and the dead stop set was implemented just as I intended.
Squats 410
1x8
1x4
1x2
1x1
stripset to 320
1x8
1x4
1x2
1x1
stripset to 230
1x10
Notes: Second verse, same as the first, a little bit lighter and a whole lot worse. Sorry. 15 deep breaths between all sets. A brilliantly stupid squat workout, punishing my body for having a buggy hip and not performing on the mat pulls. When I go to gain weight, I’ll try running this all the way to the bare bar.
General Notes: Work up at 191.8. Lot of weight lost this week. Hip was feeling much better than when I went to bed, but it seems like the lighter I get, the more banged up I become. Cheat meal was 1 western bacon cheeseburger, 1 double cheeseburger, 1 quest bar and 1 glazed donut. Taking what Strongmanvinny said to heart, and really aiming to get my protein in on these cheat meals. I think it’s a sound strategy.
[quote]T3hPwnisher wrote:
[quote]Benanything wrote:
Yo punisher, do you fully lock out your elbows when you’re doing chin/pull ups or do you go into more of a “soft lock”?[/quote]
This actually goes into something I’ve written about a bit.
To begin, I imagine when you say “lock out” you’re referring to more a dead hang, as I tend to associate locking out to mean resistance a force, which I don’t see the elbows performing in an extended portion of the chin. Correct me if I misunderstand.
This is a question of form, which in turn is something I don’t tend to concern myself with in an exercise. Appearance is immaterial to results, but technique is imperative. In turn, when I perform chins, I do whatever it takes to ensure that I get a full stretch of my lat. For some reps, this may necessitate a dead hang and for others, this will allow me to maintain a bend in the elbows. I just ensure that I never release tension from the movement, as I find this damaging to the shoulders.
Long answer short: sometimes. Sorry if that’s nebulous, haha.
(5) Mat Pulls 600+chains
12 reps total
495+chains
1x5 dead stop
Notes: Hip was keeping me from going full throttle, and I think it’s time to officially take the belt in a notch. Just seemed to be missing the “pop” I needed. No worse for wear on the hip though, and the dead stop set was implemented just as I intended.
Squats 410
1x8
1x4
1x2
1x1
stripset to 320
1x8
1x4
1x2
1x1
stripset to 230
1x10
Notes: Second verse, same as the first, a little bit lighter and a whole lot worse. Sorry. 15 deep breaths between all sets. A brilliantly stupid squat workout, punishing my body for having a buggy hip and not performing on the mat pulls. When I go to gain weight, I’ll try running this all the way to the bare bar.
General Notes: Work up at 191.8. Lot of weight lost this week. Hip was feeling much better than when I went to bed, but it seems like the lighter I get, the more banged up I become. Cheat meal was 1 western bacon cheeseburger, 1 double cheeseburger, 1 quest bar and 1 glazed donut. Taking what Strongmanvinny said to heart, and really aiming to get my protein in on these cheat meals. I think it’s a sound strategy.
[/quote]
Totally get what you’re saying, thanks a lot man!
No problem!
Weighted chins 55lbs
22 reps
Low incline axle press 225
15 reps
Notes: Start of the new program, stealing ideas from DoggCrapp. Will go more full tilt into the DoggCrapp plan in a few weeks when weight loss isn’t the goal, but for now, just stealing the chest and tricep work. Was gripping too wide on the warm-up sets, mashed up my elbows. Took it in a little bit and it felt much better. Hit the uprights as fatigue set in, something to watch for. Went hard but not full force, in a few weeks, should hit my stride.
Shoulder circuit
3 rounds
Dips (tricep emphasis) w/75lbs
16 reps
Notes: Focus here is to be as upright as possible. When I train dips for chest, I’ll include more of a forward lean.
DB rows
10x3
1x27
General notes: Woke up at 193.0. Gained 2.5lbs with my cheat meal, right now just losing all the water that comes with the sodium/carbs. Got a small cold: pouring sweat, hacking stuff up, cardio kind of sucks. Went for a 3 mile walk and did a feeder workout of 30 squats with the buffalo bar yesterday. Feeling my usual amount of beat up, no worse than normal.
Finished the day with
NG chins
1x30
Dips
1x62
Band pull aparts
1x124
Notes: Had to come home early, so wasn’t able to get in the chins. Worked out for the best though, as my fever kept breaking through out the day. Just constantly getting hit with a wave of heat and sweat.
[quote]T3hPwnisher wrote:
Band pull aparts
1x124
[/quote]
Lol, it looks like you’re having fun with these.
[quote] T3hPwnisher wrote:
Band pull aparts
1x124
[/quote]
Challenge accepted.
[quote]strongmanvinny wrote:
[quote] T3hPwnisher wrote:
Band pull aparts
1x124
[/quote]
Challenge accepted.[/quote]
I’m getting in on this too. Reminds me of 5th grade when I thought I was the shit for doing dumbbell curls for sets of 200 with 2 lbs.
Edit: I think it was actually 5 lbs! Haha.
[quote]lift206 wrote:
[quote]strongmanvinny wrote:
[quote] T3hPwnisher wrote:
Band pull aparts
1x124
[/quote]
Challenge accepted.[/quote]
I’m getting in on this too. Reminds me of 5th grade when I thought I was the shit for doing dumbbell curls for sets of 200 with 2 lbs.[/quote]
You WERE the shit. I used to push against the wall as hard as I could when I didn’t have weights and deadlift my couch at age 13. I was pretty cool…
[quote]strongmanvinny wrote:
[quote]lift206 wrote:
[quote]strongmanvinny wrote:
[quote] T3hPwnisher wrote:
Band pull aparts
1x124
[/quote]
Challenge accepted.[/quote]
I’m getting in on this too. Reminds me of 5th grade when I thought I was the shit for doing dumbbell curls for sets of 200 with 2 lbs.[/quote]
You WERE the shit. I used to push against the wall as hard as I could when I didn’t have weights and deadlift my couch at age 13. I was pretty cool…[/quote]
Lol, we just hijacked the thread. There should be one about stupid things people have done.
That sounds like an awesome BSL/Beginners thread.
As for the pull aparts, I figure you can’t train the rear delts enough, haha. I initially just did the set of dips, and after a few days of it my front delts were really getting pissed off. The pull aparts seems to balance things out. Sort of a punishment/reward thing going on, as I hit twice as many pull aparts as dips to keep things healthy.
[quote]T3hPwnisher wrote:
That sounds like an awesome BSL/Beginners thread.
As for the pull aparts, I figure you can’t train the rear delts enough, haha. I initially just did the set of dips, and after a few days of it my front delts were really getting pissed off. The pull aparts seems to balance things out. Sort of a punishment/reward thing going on, as I hit twice as many pull aparts as dips to keep things healthy.[/quote]
I thought the same thing today when finishing my training session. It feels like I have to get a bunch of chores done at the end of training that I really don’t feel like doing. This one set approach seems pretty awesome though. Definitely going to keep it in. It’s on par with throwing in pulling work between sets on main work. I could only get 60 on the band pull aparts so I still have a ways to go, lol.
Awesome, hope it works out. Can never overtrain the back, haha.
(13) Chain Suspended SSB Squats
4x425+chains
6x365+chains
Notes: Had some more in me for that first set, but misgroved the concentric on the 5th rep and dumped the bar forward. Cold is sapping my cardio a touch, think I’ll see some more reps when I’m healthy. Took the belt in a notch and it worked better. It’s not sitting where I like on my hips, but it’s much tighter on my core, giving me a stronger brace.
GHR sit ups w/25lbs
3x8
Car deadlift simulator 8 plates
1x12
Notes: Very pleased. 2 rep PR, and considering last week I could only hit 2 reps, this is a great comeback. Might be a sign it’s time to swap movements, or maybe it’s because I finally got the belt tight enough. If my life had depended on it, I could’ve gotten a few more reps, but this took a lot out of me, so now back off set.
Reverse hyper 50lbs
3 minutes
Notes: Decided to sack up and try again. Still can’t get the full 3 minutes without rest pausing, but this was better than last time. Think I’ll go with the alternating approach, as going heavy definitely seems to improve my static strength, but I think this timed work will carry over into some endurance and pain tolerance. X-factor honestly seems to be being able to hold myself up on the bench for this long. Upper body fatiguing quite a bit.
General notes: Work up at 192.4. Been drinking tons of fluids due to a scratchy throat, but nothing caloric.
[quote]T3hPwnisher wrote:
General notes: Work up at 192.4. Been drinking tons of fluids due to a scratchy throat, but nothing caloric. [/quote]
I hope your scratchy throat goes better than mine did. Started with that, then 2 days later (now) I’m throwing a fever and feeling flu-ish. 
[quote]strongmanvinny wrote:
[quote]T3hPwnisher wrote:
General notes: Work up at 192.4. Been drinking tons of fluids due to a scratchy throat, but nothing caloric. [/quote]
I hope your scratchy throat goes better than mine did. Started with that, then 2 days later (now) I’m throwing a fever and feeling flu-ish.
[/quote]
That sucks dude. I’ve got a small fever going and hacking up stuff, but no flu yet. Feels like I’m on the mend, as long as I keep mainlining cold and sinus. With the psuedoephederine, I consider it a PED, haha.
Finished the day with
NG chins
2x30
Pull ups
1x30
1x10
Dips
1x63
Band pull aparts
1x126
Neck harness 45lbs
1x50
Notes: Body temp is still all over the place. Got out of work early, so finished up the chins with some pull ups. Dips fell apart at the start, right delt was giving me some issues. Still progress for yesterday, but hopefully can pass 64 soon.
Axle Clean and Press (clean once)
7x223
4x223
6x148 (strict)
Notes: Regressed slightly. Blame it on being sick. Couldn’t keep my breath at the top. Leg drive was better than last week, much less locking out required. Might drop the weight 5lbs next time around, as I’m not really hitting the reps I’d like for a “rep day”.
DB incline press 105
(5)1x7
(4)1x8
(3)1x7
(2)1x7
(1)1x7
superset w/
D-ring lat pulldown/kelso shrug combo 90lbs
5x10/10
Notes: Some progress on the DB press from last week at least. Still liking this approach. Was able to keep a greater degree of incline on the first set by jacking the seat up one more notch.
DB curl dropset
1x25x25lbs hammer curl
1x15x20lbs curl
1x10x15lbs hammer curl
1x10x10lbs curl
Notes: Short on time, so did this with the power blocks. Amazing pump, might keep this rotating with the axle.
General Notes: Woke up at 193.6. Think weight is screwy from being sick, not going to get too spun up about it. Starting to think diet is affecting my training too significantly, not really seeing the progress I’d like. Getting my bodyfat measured next week, and after that I may start slowly introducing more protein back into my diet to see if I can put on some quality weight and get my strength moving up again. On the mend with my cold, still dealing with some symptoms, but not needing as much medication.
Finished the day with
Pull ups
3x30
1x10
Dips
1x65
Band pull aparts
1x130
Average band pushdowns
3x25
Notes: Another short day. Using straps on the pull ups really helps hammer the lats. New PR on the dips.
NG chins
3x30
Pull ups
1x10
Dips
1x66
Band pull aparts
1x132
Notes: Woke up at 192.2. Seems a more reasonable weight for me, although I predict tomorrow may increase a little. Hit the protein a little hard while keeping carbs low. Really seemed like 67 was a lock on dips, but 66 just killed me. Another PR, but 100 is a long way coming at this rate.