Life gets in the way sometimes, have push off my Deadlift workout by a day or two.
You ok man?
Yeah i m fine. Need a new car as i am now carless which effects my ability to get to the gym when i want.
Damn
Iowa Games Prep
Trained with my Cousin tonight, haven’t talked to him or hung out with him much in the last decade or so. He recently moved to same city that I live in. Been trying to get together to lift for a little bit and tonight things lined up. Coached him on deadlifts since he has been having trouble with it. Didn’t really push it too hard for him, he worked up to 335 no deficit I worked up to 365. with a deficit
Deficit Deadlifts (SS) Tuck Jumps
x 1 @ 365
5 x 10 @ 240
Cambered Bar Squats
1 x 10 @ 165
2 x 10 @ 170
DB Romanian DL (GS) Calf Raises (GS) Trap Bar Carry
3 x 15 @ 40 (GS) 3 x 20 (GS) 3 x 1 @ 95
Needed to wrap things up since my cousin needed to finish quickly to get to bed so did the assistance as a non stop circuit.
1 Like
6/11/18
Iowa Games Prep
Bench Press (T&G) (SS) Band Pullaprts
1 x 1 @ 205
5 x 8 @ 150
Pause Strict Press (SS) Pullups
7 x 3 @ 95 (SS) Total: 20
The pullups were a few different variations
Cable Lateral 2 x 20
DB Lateral (SS) Pinch Grip Hold 3 Rounds
Tricep Pushdown 5 x 20
6/12/18
Iowa Games Prep
Front Squat (SS) Knee Jumps
x 1 @ 254 (SS) +6, +10, +20, +24, +30
5 x 10 @ 155
Fat Grip DL
3 x 5 @ 155
Pause Mid Shin DL
6 x 3 @ 310
Walking Lunges 4 Sets
Calf Raises (SS) Adduction 5 x 20
https://www.instagram.com/p/Bj6dINeBkpS/?taken-by=beast_in_i
https://www.instagram.com/p/Bj81kBLBmfK/
6/14/18
Iowa Games Prep
Front Rack Mobility
Split Jerk 2 x 2 @ 95 (SS) Band Pullaparts (GS) Depth Jumps
Strict Press 2 x 2 @ 95 (SS) Band Pullaparts
Pause @ Eye Z Press 6 x 5 @ 65 (SS) Pullups 6 x 3
Strict Press 1 x 17 @ 65
Lateral Raises 5 x 20
OH Tricep Ext 5 x 20
Iowa Games Prep
1.5" Deficit Deadlift (SS) Tuck Jump
x 1 @ 355 (DOH)
x 1 @ 365
1 x 10 @ 245 (DOH)
4 x 10 @ 245
Cambered Bar Squat
3 x 11 @ 170
DB Romanian DL (Toes Elevated) 3 x 15 @ 45
Calf Raises 3 x 20
Trap Bar Carry 1 x 3, 1 x 2 @ 135
1 Like
Iowa Games Prep
Bench Press (SS) Band Pullaparts
1 x 3 @ 175
5 x 8 @ 155
Pullups
30 total
Pause @ Eye Strict Press
1 x 3 @ 100
7 x 3 @ 85
Cable Lateral 2 x 20
DB Laterals 3 x 20
OH Tricep Ext 4 x 20
Tricep PD 1 x 10
Hammer Curl 1 x 10
https://www.instagram.com/p/BkMebqDhLks/?taken-by=beast_in_i
1 Like
Iowa Games Prep
Front Squat (SS) Knee Jump
1 x 3 @ 205 (93)
5 x 10 @ 160 (72)
Pause Mid Shin Deadlifts
6 x 3 @ 315 (142)
Calf Raises 3 x 20
Lunges 4 sets
Leg Ext 3 x 20
Also did some windershield wipers just to see if I could
https://www.instagram.com/p/BkO712nhlQd/
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Iowa Games Prep
Been reading Jamie Lewis’ Issuance of Insanity E-Book, needless to say it influenced this workout more than a little bit.
Strict Press (GS) Band Pullapart (GS) Trap Bar Jump
5 x 1 @ 105 (GS) x 30 (GS) x 3
1 x 1 @ 115 (GS) x 30 (GS) x 3
Z Press (SS) Pullups*
5 x 8 @ 70
Tricep PD 4 x 20
OH Tricep Ext 1 x 20
Laterals 1 x 20
Pullups: 71 Total Across 28 Sets
Gymnastics Rings: 14 BW, 3 (+10)
Standard Pullups: 3 BW
Wider Grip: 3 BW
Neutral Grip: 38 BW, 5 (+5)
Chinups: 5
https://www.instagram.com/p/BkUBIufBI9-/?taken-by=beast_in_i
Iowa Games Prep
1.5" Deficit Deadlift (SS) Tuck Jumps
1 x 1 @ 335 (DOH)
1 x 0 @ 360 (DOH)
1 x 1 @ 360
1 x 10 @ 250 (DOH)
4 x 10 @ 250
Cambered Bar Squat
3 x 11 @ 175
DB Romanian DL (GS) Ext Calf Raise (GS) Trap Bar Carry
3 x15 @ 50 (GS) 3 x 20 (GS) 3 x 1 @ 155
https://www.instagram.com/p/BkZR_eZhItW/?taken-by=beast_in_i
1 Like
Iowa Games Prep
Bench Press (SS) Band Pullaparts
1 x 3 @ 205
5 x 7 @ 160
Pause Strict Press
8 x 3 @ 85
Pullups
41 Total
- 37 Neutral Grip
- 3 Wide Grip
- 1 Regular
Tricep PD 5 x 20
NG Pullover 3 x 20
Spider Curl 1 x 20
1 Like
Iowa Games Prep
This training session was hard
Front Squat (SS) Knee Jump
x 2 @ 225
5 x 10 @ 165
DOH Fat Grip DL
3 x 5 @ 165
Pause Mid Shin DL
6 x 3 @ 320
Walking Lunges 4 sets
Ext Calf Raises 3 x 20
https://www.instagram.com/p/BkhCn2ChTtB/?taken-by=beast_in_i
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Changing gyms to save some money, Fitness World is super nice but my budget isn’t so if I can save I am going to save.
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Iowa Games Prep
From last night. Short on sleep, stressed out, but had to get in and do some kind of work.
Strict Press (GS) Band Pullapart (GS) Trap Bar JUmp
6 x 1 @ 115
Z Press
5 x 6 @ 75
Strict Press
1 x 6 @ 75
Bunch of Pullups
Highlight: +20 for 2 NG; RIR 1
OH Tricep Ext 5 x 20
Iowa Games Prep
Deficit Deadlifts (SS) Tuck Jumps
1 x 1 @ 365
Deadlifts (SS) Tuck Jumps
1 x 4 @ 385
Deficit Deadlifts
5 x 10 @ 255
Back Squats
1 x 5 @ 225
1 x 5 @ 245
1 x 2 @ 265
Long Pause Back Squats
3 x 2 @ 225
Box Squats
1 x 10 @ 185
Squats were all over the place, man I am going to miss that cambered bar.
DB Romanian DL (Toes Elevated)
3 x 15 @ 55
Trap Bar Carry
Worked up to 405 for a little bit
Ext Calf Raises (SS) Seated Calf Raises
2 x 20 (SS) 2 x 20
https://www.instagram.com/p/BkrMjdWhiMY/?taken-by=beast_in_i
https://www.instagram.com/p/BkrguNbBW9r/?taken-by=beast_in_i
Iowa Games Prep - The last week before deload
Bench Press (SS) Band Pullaparts
1 x 1 @ 225
1 x 0 @ 245
3 x 7 @ 165
1 x 6 @ 165
1 x 7 @ 165
1 x 3 @ 165
The 225 moved really fast and smooth so I made and ego based decision I tried to go for a 15 lb PR, lol I should know better but I apparently don’t I barely got it off my chest. I figured missing that last rep on set 4 is not a big deal because I did fail a max attempt. Did some extra resting for the last set because I was sure that I could do 7 on it. Did an extra set to make up some volume.
Pause Strict Press
8 x 3 @ 90
Pullups
46 Total
Highlights: x 2 @ +15
Tricep Pushdown 7 x 20
Cable Row 3 x 10
Spider Curl 1 x 20
Pec Dec 5 x 20
Decline DB Press 1 x 15 @ 40
https://www.instagram.com/p/BkwjKJunM1Q/?taken-by=beast_in_i
1 Like
Iowa Games Prep - The last week before deload
Front Squat (SS) Knee Jumps
1 x 1 @ 265
5 x 8 @ 175
Fat Grip DL
1 x 3 @ 175
3 x 5 @ 155
Pause Mid Shin DL
6 x 3 @ 325
1 x 1 @ 365
Sumo Deadlift
1 x 1 @ 315
1 x 1 @ 365 (25lb PR)
Walking Lunges 4 Sets
Ext Calf Raises 3 x 20
Leg Ext 3 x 15
Hip Thrusts 3 x 10
https://www.instagram.com/p/BkyqIKehzSS/?taken-by=beast_in_i
https://www.instagram.com/p/Bkyz4xWh3gb/?taken-by=beast_in_i
1 Like
Iowa Games Prep - Last Week before deload
Strict Press (GS) Band Pullapart (GS) Trap Bar Jump
2 x 1 @ 125
2 x 0 @ 140
Z Press
6 x 5 @ 80
Pullups 35 total
Highlights: +25 x 2
x 5 @ BW after 6 sets of weighted
OH Tricep Ext 7 x 20
Straight Arm LP 3 x 20
Spider Curl 1 x 20