Isolateral Balance Drill
2 x 1.25 minutes /side
Pause Front Squat
x 5 @ 230
Pause High Bar
2 x 3 @ 265
Pause Front Squat (SS) Pause High Bar
x 2 @ 205 (SS) x 3 @ 205
x 2 @ 215 (SS) x 3 @ 215
x 3 @ 185 (SS) x 4 @ 185
Trap Bar RDL (SS) DB Fat Grip Hold
3 x 8 @ 300 (SS) 3 x 10 sec @ 65
Concentration Curls (SS) Hammer Curls
2 x 12 @ 15 (SS) 2 x 12 @ 15
For the hammer curls I held the bottom of the handle to force extra recruitment of the forearms.
Machine Curls
2 x 12
Downhill Sprints
4 x 1 @ BW
https://www.instagram.com/p/B1ragZuAZyu/
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Late to this, but hell yeah dude: hope to see you there.
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Shoulder still pretty Capn Crunch but never in any significant pain anymore and it seems to be holding up to heavy-ish Deadlift pretty well. Not officially signing up til probably mid to late next month but I am planning on being there.
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Close Grip Bench (SS) Band Pullaparts
x 6 @ 175 (SS) Reps
Long Pause Close Grip Bench (SS) Swiss Bar Rows
6 x 1 @ 175 (SS) Upto 135 x 12
Swiss Bar Pause Push Press (SS) DB OH Ext
x 3 x@ 95
x 2 @ 115
2 x 3 @ 95
2 x 12 @ 45 (Strict)
Lying Cable Curls 1 hard set of 15
OH Tricep Ext 100 total reps
Close Grip Bench Press
x 3 @ 185
x 3 @ 190
x 3 @ 195
x 3 @ 175
SA Lat Pulldown
1 x 21
Band JM Press
3 x 6 @ g + P
1 x 20 @ P
Laterals 5 x 20
Rear Delt Fly 5 x 20
BB Curls 1 x 103
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Chronically stressed out. huh sigh…
Good ass song
Deadlifts
x 1 @ 405 (Beltless)
2 x 0 @ 425
Deficit Deadlifts
3 x 5 @ 325
Pause Front Squats
x 1 @ 245
2 x 1 @ 255
x 1 @ 260
x 0 @ 265
Sled Drags
3 x 1 @ 270
Strength Games Prep
Volume shoulder workout powered by the sympathetic nervous system. Emotionally shot up right now. Life can be so cruel.
Strict Press (SS) Band Pullaparts
5 x 10 @ 75 (SS) 5 x 21
Close Grip Bench Press (SS) Band BB Rows
@ 155; 10, 10, 8 (SS) @ 135; 10, 10, 10
Incline Chest Press Machine (SS) Rope Lat PD
up to top set @ 120 x 9 (SS) up to top set @ 120 x 21
DB Lateral Raises (GS) DB Pullovers (GS) DB Full Front Raises
3 x 18 @ 10 (GS) 3 x 15 @ 40 (GS) 3 x 17 @ 6/hand
Strength Games Prep
Pause Front Squat
x 3 @ 240
Pause High Bar
3 x 2 @ 280
Top Down Deadlift
x 1 @ 405
Pause Front Squat (SS) Pause Back Squat
x 2 @ 205 (SS) x 3 @ 205
x 2 @ 220 (SS) x 3 @ 220
x 3 @ 190 (SS) x 4 @ 190
Messed up and originally skipped my drop sets to do the Top Down Deadlifts. Then I remembered and went back to do them. Definitely made this harder.
Concentration Curls (SS) Hammer Curls
2 x 13 @ 20 (SS) 2 x 11 @ 20
Weather being not so nice so opted for something else instead of sprinting up a muddy hill.
Knee Jumps 2 x 3
Calf Hops 2 x 30
Hip Abduction Machine x 21 @ 160
Hip Adduction Machine x 8 @ 160
Tried to make sure that those sets were sufficiently hard since I was only going to one set.
https://www.instagram.com/p/B19bY3Rgrv4/
Strength Games Prep
Close Grip Bench (SS) Band Pullaparts
x 7 @ 185 (SS) sets of 25
Long Pause CG Bench (SS) Rope Cable Rows
7 x 1 @ 185 (SS) 3 x 12 @ 110-130, 1 x 15
Pause BB Push Press
4 x 2 @ 120
2 x 20 @ 50 (Strict)
Lying Cable Curls 1 hard set of 12
Band OH Tricep Ext 100 reps
Strength Games Prep
Driving to Omaha tonight for a funeral tomorrow. Don’t know exactly what I am doing for training tomorrow as I don’t know when I will be free to go to the gym. That’s fine, might just have to push it back a day.
Close Grip Bench
x 3 @ 195
x 2 @ 205
SA Lat Pulldown
x 14 @ 65
Laterals 5 x 20 @ 15
Rear Delt Flyes 5 x 20
BB Curls 1 x 112 @ 20
Band JM Press 4 x 20 @ P
https://www.instagram.com/p/B2FDn4sAW3N/
Strength Games Prep
Deadlift
385 x 5
335 x 2 x 4
Pause Front Squat (ss) oh shrugs
205 x 3 (ss) 4 x 20
215 x 3
205 x 3
185 x 4
Leg Ext 3 x 20
Trap Bar Shrugs 3 x 35
https://www.instagram.com/p/B2Imgk_gGz1/?igshid=1jbbfyc970yet
Strength Games Prep
Strict Press (SS) Band Pullaparts
5 x 10 @ 80 (SS) 5 x 25
Close Grip Bench Press (SS) Band BB Row
@ 165; 7, 6, 7 (SS) @ 145; 10, 10, 10
Incline Chest Press Machine (SS) Rope Lat PD
up to top set @ 130 x 11 (SS) up to top set @ 130 x 15
DB Laterals (GS) DB Pullovers (SS) DB Full Front Raises
2 x 15, x 22 @ 20 (GS) 2 x 12, x 20 @ 45 (GS) 3 x 17 @ 8/lb
Chinups 10 x 3
No pain, crackling, or popping during chinups. Felt good
Strength Games Prep
Lats are super fried after “randomly” adding in those chinups. Honestly feels super good even though they are pretty sore.
Pause Front Squat
x 3 @ 250
Pause High Bar
3 x 1 @ 300
Pause FS (SS) Pause HBBS
x 2 @ 215 (SS) x 3 @ 215
x 2 @ 225 (SS) x 3 @ 225
x 3 @ 195 (SS) x 4 @ 195
Trap Bar RDL
x 9 @ 365
Calf Press (SS) Tibia Raise
6 x 10 (SS) 6 x 10
Concentration Curl (SS) Hammer Curl
2 x 12 @ 25 (SS) 2 x 12 @ 25
Left side was rest pause and was basically at failure, right side not so much.
Hip Abduction x 33 @ 100
Hip Adduction x 22 @ 100
https://www.instagram.com/p/B2PW75cg0SL/
Strength Games Prep
Close Grip Bench (SS) Band Pullaparts
x 5 @ 195 (ss) sets of 20
Long Pause Close Grip Bench (SS) Rope Handle Cable Row
5 x 1 @ 195 (SS) x 12 @ 110, 130; x 10 @ 150
Lying Cable Curl 1 x 33 @ 62.5
Pause Push Press
3 x 1 @ 125
2 x 13 @ 55 (Strict)
OH Tricep Ext 100 reps
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Long time no catch up brother. I saw some floor press, deficit deads, fronts squats and some newer movements now. Whens ur next comp and whats involved?
Just doing lots of general stuff. Strength Games @ The Bar on October 12th. @T3hPwnisher Will be there too.
240lb Axle Overhead for reps
455lb Axle Deadlift for reps
630lbs Conan’s Wheel
220lbs/240lbs Sandbag/Farmer’s Medley
275lb Atlas Stone for Reps
Will have to set a 5lb Deadlift PR, and a 50lb Axle Dead PR. Good motivation.
2 Likes
Pretty heavy. Is this a weight class thing
Yeah that’s the weights for my weight class. Defo zero the overhead but still gonna give the rest of it hell.
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Nah learn to cheat ala weightlifters.
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Beastbrah I hit some log again today. I keep cleaning the bar to where I usually OHP like (neutral spine upright torso and a bit in front of me) but I know it’s meant to be like right up on my shoulders/neck with a bit of a lean back and head back too.
I will keep trying to get a massive log like u
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