Did some hack squats for the first time today inspired by Dan Green. Is good shit. Ur condition is aight if u can bang out 20 rep sets
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I have really learned to like them. Have done so much high rep Squats and Deads and always have a little bit of conditioning in my training. But this is also really light in the ball park of 40%.
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Y do u know ur max lol
Did a 16 rep max not that long ago which was 303.
Max on hack squat sounds yucky
Felt better than rep maxing on barbell squats honestly. A lot less technical decay.
Treadmill LISS
42 minutes hour. 5 on Incline, 2.8 Pace.
For the last tenth of a mile I jacked the incline up to max, 15
Curl Ups 4 x 35
EZ Bar Curls 3 x 15
Cable laterals 3 x 20
DB Finger Curls 2 x 10 @ 60/hand, x 20 @ 20/hand
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Sandbag Throws
6 x 1 @ 24
3 x 1 @ 33
Tempo SSB Squat
5 x 5 @ 95
Hack Squat
3 x 9 @ 200
Belt Squat out of order. So went for the Hack Squat and just did something a little bit heavier than what I have been doing.
Incline Bench w/ Looped Micro Minis
4 x 3 @ 90
Practiced channeling my rage. Tapping into a painful memory, doing the set, then tapping into pleasant thoughts to negate the rage and level me back out. I was already pretty worked up about something so it was easy to get angry. Fortunately with some big improvements with my mental health recently overall it was also not that hard to bring myself back down to baseline either.
Trap Bar shrugs 3 x 15 @ 250
KB Bottoms Up Press 3 x 10 @ 18/hand
Ring Facepulls 3 x 21
French Press 3 x 15 @ 35
Messed around with the Rolling Thunder again.
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Ended up staying up waaaay later than I intended. With the same wake up time regardless imma little extra tired.Ended up taking up a nap and was later for work
Curl Up 4 x 40
BB Finger Curl 3 x 10 @ 145
BTB Cable Laterals 3 x 25
Machine Preacher Curls @ 40, 10, 8, 6 (Failure)
20 Minutes on the elliptical and I was going to pass out from exhaustion even after doping up on caffeine. Went home, took a nap, was 15 minutes late to work.
Machine Squat
x 16 @ 140
x 16 @ 160
x 12 @ 180
x 10 @ 200
x 7 @ 230
Feeling really good so went a little further on the powertech squats.
Incline Bench Press
2 x 1 @ 160
3 x 4 @ 140
Top end strength is non-existant, but I can see improvements from doing the band/speed work.
Axle Continental Clean and Split Jerk (SS) Grandfather Clock Dead Hangs
8 x 3 @ 65 (SS) 7 x 10 seconds, 1 x 22 seconds
Worked on two things, cutting the dip short and “teleporting under the bar”. Decided to just hang til failure on the last set.
Machine Shoulder Press
3 x 20 @ 65
Band facepull 3 x 20
Tricep PD 3 x 20 @ “8”
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Hack Squat
x 11 @ 300
2 x 1 @ 270 ( 2 1/4s + 1 full rep)
Solid set, didn’t go to failure this time. this is 300 in plate weight, can’t find the weight of the sled even though I know the model now. The previous 303 was sled + weight. Was looking to this set all weekend.
Incline 1 1/4s
4 x 3 @ 145
Axle Continental Clean and Split Jerk
5 x 1 @ 125
x 1 + 2 @ 125 (1 Jerk + 2 Push Press)
Worked on landing a little wider and get my front foot forward a little bit more. Also tried to remember to bring my forward foot back first then my rear leg.
Axle DOH Rows
3 x 12 @ 125
Lazy loading since I had the axle set up for Split Jerks.
Incline DB Exts
3 x 13 @ 25/hand
Band Pullaparts
2 x 25
Ring Dips
4, 4, 3, 3, 2
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A little under the weather skipping the cardio and pump session.
Good
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Is power my friend
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For some reason this song popped into my head, now I can’t head it out. Gotta admit, it does get me hyped up though.
Sandbag Throw
4 x 1 @ 33
x 1 @ 37
3 x 1 @ 41
Seeing/feeling improvements with the throwing. I should easily be able to hit the ceiling with the 40 before August
Tempo Front Squats 3-1-0
5 x 6 @ 115
Got my Power Perfect 3s in the mail today. Saw them on sale for 65 USD and I jumped on it. I regretted missing my opportunity to get the cheap ass hell novelty ones last year. So I wasn’t missing a chance to get some cheaper ones again.
Hack Squat 1 1/4s
3 x 4 @ 270
Incline Bench w/ Looped Micro Minis
5 x 2 @ 95
Pooooowwwwaaaaa!
Trap Bar Shrugs
3 x 11 @ 310
x 15 @ 240
Amazing trap pump.
KB Bottoms Up Press 3 x 5 @ 26/hand
Ring Facepulls 3 x 20
Got my torso more horizontal, making this harder.
OH Tricep Work 3 x 20
Gassed out mentally. QL was also bugging me for some reason. Sandbagged this, got a tricep pump and stopped and went home.
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Weight Training class covered chest muscles in lecture on Tuesday, which I missed from being sick. So our directive for thursday was to work on chest. Given that I was guaranteed spotters figured maxing out Flat Bench after not doing it for 2 months was a good idea. I just followed the lead of 2 of the other guys, Doing the weights they did, just different cadence or reps. Felt good to just get a good chest pump.
Flat Bench
x 6 @ 135
x 3 @ 185
x 1 @ 205
x 0 @ 225
Incline Bench (Speed)
3 x 2 @ 115
Decline Bench
x 25 @ 135
x 15 @ 135
Chest Fly
x 15, x 14, x 9
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If u were in Australia 205 would be two plates lol
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Machine Squats
x 9 @ 260
Incline Bench
3 x 1 @ 155
Axle Continental Clean & Split Jerk (SS) Grandfather Clock Dead Hangs
8 x 3 @ 80 (SS) 8 x 10 seconds
This felt really really good.
Band Axle Clean Pulls
6 x 1 @ 155 + Micro Minis
Pulled the warm up set right into my junk, owwwww.
Machine Shoulder Press
3 x 20 @ 75
Band Pullaparts 3 x 25
Tricep PD 3 sets
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Weightlifting things
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