just checkin on ya.
whats goin on with the knee??
This one was stuck in my head all day
Solid session dude, swoletastic indeed LOL. RD Destroyer…please elaborate, because WTF were you doing with 70s x 60 reps? Unless I’m failing reading comprehension here…
Greg - after checking your log, youre gettin close
MiM - thanks for checking in 
I just irritated my infrapattellar tendon, its almost 100% again
Ink - I will video it next time, it was 70lbs, but 60 “swings”, not full reps
Friday
No training, in the car heading back to Arkansas
Saturday
Spent most the day sleeping on the couch, just did some back with our weights here. GO HOGS GO.
Warm ups
Pullups
6 x 5
Pendlay Row
135 x 10
205 x 10
255 x 3 x 10
Upright rows
135 x 4 x 10
BB curls
some x some
ARKANSAS:
Is your shoulder back to 100% working order?
[quote]bugeishaAD wrote:
Is your shoulder back to 100% working order?[/quote]
Its gettin there, wouldnt say 100% yet though
Sunday Funday
Was in the car most the day, just did some fun stuff here.
Pushups/Band Pull Aparts
100 total reps of each
7 flights of stairs
x 3
fun stuff? that doesnt really sound like fun stuff hahaha.
Glad to hear that you’re shoulder is almost back to normal. When are you planning to do your next meet?
7 flights of stairs 3 times? Weak. =0)
Greg - Due to school, I am not sure when, prob wont be for a while, and thank you
DD - I should clarify, its seven stories, so 14 flights of stairs, yeah, weak
Heavy Bench
In the spirit of resetting all my maxes cause of my shoulder, I maxed out bench tonight. I have started using a narrower grip, and it is feeling better. The shoulder is prob bout 70-80% better. Got up to 355.
Warm ups
SR
Flat Bench
worked up to
355 x 1 (video)
255 x 10
3 Board Press
275 x 10
315 x 7
345 x 3
Tate Press
70 x 6
60 x 8
50 x 11
40 x 15
HS Incline with monster minis
4tp x 4 x 10-15
6tp x 2 x 7
Shoulder Mayhem
5 x 10
Rope Pushdowns
10 x 10
'MERICAN:
nice bench! When you started your press and the bar moved up towards your head I thought “No way he gets this” hahaha but you smashed it. Heck yeah
[quote]gregron wrote:
nice bench! When you started your press and the bar moved up towards your head I thought “No way he gets this” hahaha but you smashed it. Heck yeah[/quote]
When I saw it drift, I thought you were intentionally trying to get that little “swoop” effect going on, like I saw on EFS and have been doing a bit myself. Looked solid bro.
LWI like a BOSS
[quote]DixiesFinest wrote:
DD - I should clarify, its seven stories, so 14 flights of stairs, yeah, weak
[/quote]
I was referencing the memorial stair climb I did on the 11th. 112 floors with full turnout gear and an air pack without AC. =0)
I have to brag about it because you are kicking my ass in lifting.
Keep killing it.
looking solid bro
greg - its somethin I gotta work on
Ink - lol, thats gonna be my excuse, I was “swooping”
DD - wow, I feel weak, damn son
spar - thanks bud
Deadlift and Hamstrings
Not a bad day today, my form on pulls from the floor felt rough, I am startin to stiff leg the pulls, need to get better at it. Am gonna add back in various sumo stuff to get my hips stronger to combat my ramping problem. Got a 15lb pr on deficit pulls, always fun.
Warm ups
Deadlift
worked up to
515 x 2 (video)
410 x 3 x 3 (sumo - video)
Deficit Pulls
455 x 3
475 x 2
505 x 1
545 x 1
565 x 1 (pr - video)
Plate Swings
4 x 10-15
Lying Leg Curl
4 x 20
Abs
4 x 10
PR Music:
Back n Bis:
In and out in 50 minutes. Life of a law student.
FTR: Reasonable Doubt = NOT GUILTY, US Supreme Court, do your duty and uphold justice, Troy Davis Executed After Stay Denied by Supreme Court - ABC News
Warm ups
SR
Pullups
9 x 5-8
High Row Machine
6 x 10
Meadows Rows
2tp x 3 x 12
3tp x 3 x 8
HS Shrugs
6 x 10
Spider Curls
3 x 10
Concentration Curls
3 x 6-8
WG Pulldowns
3 x 15
And now for something completely different:
C/S/T
Quick ish work tonight, felt good, felt like bugAD with the pump, shoulder is feelin better day by day.
Warm ups
SR
Bent Over Cable Fly (fast)
4 x 20
DB Incline Fly (slowww)
5 x 6-10
Incline BB
165 x 10
185 x 10
205 x 10 (^all of these sets^ were just touch and go)
225 x 3 x 5 (all of these were slow down, slow up - chest destroyed)
Rear Delt Destroyer
70,35,20 x 60,40,20
Seated Lateral Raises
4 x 12
Close Grip Bench
185 x 12
225 x 8
255 x 6
275 x 2 (fuuuu shoulder started hurting - done)
Incline Skullcrushers
110 x 3 x 10
Pushdowns
3 x 15
Dunno why, but this was stuck in my head today:
just checkin on ya.
Glad to hear about the shoulder! Now what about that knee?
I can vouch for the extreme pumptasticness that doing heavier DB flyes followed by a BB pressing exercise can induce. It’s insane. Solid looking session, bro
Awesome training good sir
Dixie have you ever tried reverse pec deck flies for the rear delts? When my shoulder was bothering me, getting a nice pump on those always fixed it right up.
MiM - thank you for checking in, the knee is alright, it seems to me that my front squat form is part of the problem
Ink - it does guarantee a sore chest the next day
elmore - thanks bud, I am mad jelly, I want to fly
spar - no pec deck at my gym, but I do a lot of rear delt work for that reason
Squats and Quads
Quick day. Did front squat triples, then high rep leg press, with extra reps till failure on the last set. ouch.
It seems that my front squat form is a tad shoddy, I am allowing my knees too far forward (it seems), any advice anyone?
Warm ups
Front Squats
135 x some
185 x 3
225 x 3
275 x 3
315 x 3 x 3 (vid of last set)
Leg Press
4 x 20
1 x 20 - pause - reps to failure
die.
Very good show: