Thinking more kaioken, but ultra instinct works.
Tempo Strict Press (SS1) Band Pullaparts
3 x 1 @ 100 (SS1) x 30
3 x 6 @ 55 (SS1) x 30
Endless Chinups (Interspersed between BB OHP and DB OHP)
9 x 3
DB OHP
@25 x 15
@20 x 15
@15 x 15
Concentration Curl 2 x 20
EZ Curl Bar (SS) 2 x 20
Skullcrusher (SS) 2 x 20
Hammer Curl 2 x 20
Shoulder Dislocations 75 total
wut???
It’s as many sets of chinup triples as possible. I got 9 sets this time.
Next week is “Endless” sets of 4.
Yeah I suck at pullups, time to fix that though.
Try pullup bar hangs for time. (Engage your lats and hang like the start position of a pullup) Once you can easily get 2 minutes your pullups will be alot higher
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Worked out with the gym bros tonight. Don’t get to hang out with them very often so I decided to join them for whatever they were doing tonight… chest and tris. I used whatever weight they were using and just did a lot more reps.
Close Grip Bench
x 18 @ 135
x 15 @ 135
Incline Close Grip
x 18 @ 85
Facepulls 4 x 20
I got to pick an exercise, I chose this. They tried to argue out of it since it wasn’t chest or tris but they did it anyways after explaining why.
Low to High Cable Fly 1 x20
Mid Cable Fly 1 x 20
Cable Fly 1 x 20
Squeeze Press 2 x 22
Tricep Press Down Machine 1 x 47
To failure
Crunches x 20
Plank 36 seconds
Failed because someone was making me laugh…
Set 3 Squat PRs tonight.
Back Squat
x 6 @ 295 (133.8)
x 3 @ 315 (142.9)
x 1 @ 330 (149.7)
Honestly the most happy about 315 x 3, as thats the first time I have repped 3 wheels.
High Bar
x 12 @ 205
1.5 inch Deficit Sumo Deadlift
x 6 @ 225
x 6 @ 245
x 6 @ 250
Wanted to do something that forced me to go lighter. Need to find a better way to create the deficit as the plates I was standing on slid around a little bit.
Step up x 12 @ 140
Leg Press 3 x 20
Standing Leg Ext 3 x 20
https://www.instagram.com/p/Bew1L-vAvj8/?taken-by=beast_in_i
https://www.instagram.com/p/Bew4r33gXdL/?taken-by=beast_in_i
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good job man!
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Thank you! So glad to finally have some momentum
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Shriner Strength 2018 Pre-Prep
Got to leave work an hour early…
Close Grip Bench (SS) Band Pullaparts
x 2 @ 205 (93)
x 0 @ 215
215 EXPLODED off my just and then just died at my sticking point. Still claimed a CG Bench PR.
Close Grip Bench w/ Fat Gripz as a Shoulder Saver
x 10 @ 135
x 10 @ 155
x 9 @ 135
MTS High Row (SS) MTS Row
4 x 20 (SS) 4 x 20
Shriner Strength 2018 Pre-Prep
DOH Deadlift
x 1 @ 345
Deadlift
x 12 @ 315
Pause @ Knee Deadlift
4 x 3 @ 315
Front Squat
3 x 9 @ 180
Good Morning (SS) Suitcase Carry
4 x 20 @ 60 (SS) 4 x 1
Leg Press (SS) Standing Leg Ext
3 x 15 (SS) 3 x 15
Single Leg Deadlift
2 x 10
https://www.instagram.com/p/Be4V6o1A7lG/?taken-by=beast_in_i
Shriner Strength 2018 Pre-Prep
Tempo Strict Press (SS) Band Pull Parts
3 x 1 @ 100 (SS) x30 - 60
3 x 7 @ 60 (SS) x30 - 60
Endless Chinups (Sets of 4)
7 x 4
Next week is 1 all in set.
Dumbbell OHP
x 15 @ 30
x 15 @ 25
x 15 @ 35
Concentration Curl 2 x 20
Ez Cul Bar (SS) 2 x 20
Skullcrusher (SS) 2 x 20
Hammer Curl 2 x 20
Shoulder Dislocations 90 total
How many do you think you’ll get?
Hoping for 10 or 11.
Officially signed up for that Strongman contest I posted about a while back, Pretty excited.
Cool man! Do you know the events?
