Woah baby, nice pull! Do you train sumo and conventional? I’m still trying to figure out the sumo v. conventional debate (as in, why train both…is one>the other…).
Good call on calling the squats-knowing which battles to fight seems to be a good characteristic to have.
I’ll give a better update later, currently my computer is sucking.
Recovery workout and cardio
Squat
135 x 30
Sumo pull
135 x 30
Incline treadmill
x 45min
Good work Df, i’ve gotta give those recovery type workouts a try sometime.
Heracles - man they suck, fair warning
ME Upper
Will add videos and answer questions later.
Warm ups
SR
2 board
worked up to
405 x 1.7 (dang I was close)
w/2 count pause
315 x 5
275 x 8
Back work
(pullups, hs row, pulldowns)
12 x 6-12
3 board with pause, close grip
315 x 5
275 x 10
225 x 15
Flys /ss/ Mountain Dog HS Smith Incline
3 x 12, 8 paused
Shrugs
4 x 8
Cable Rear Delt /ss/ Med Delt
6 x 10
Rope Curls /ss/ Pushdowns
6 x 10
AOTP
[quote]DixiesFinest wrote:
Heracles - man they suck, fair warning
[/quote]
You know i dread that feeling like death thing, but i know how good it is for me.
ME Lower ish
Fun spring break, lot of traveling and terrible eating. Flew back into town this morning, and hit the gym this afternoon. It was a max effort day, but I just stuck with some volume today cause of how off I was feeling.
After seeing something inkaddict did a while back, I used monster minis to hang some quarters to the bar. Absolutely miserable. They swayed a ton, and felt like they added much more than 50lbs. Will definitely do these again.
Warm ups
Free squat
135 x 2 x 5
185 x 2 x 5
225 x 2 x 5
275 x 5
315 x 5
365 x 5
405 x 2 x 5
added the quarters
315 plus quarters x 2
365 plus quarters x 2
405 plus quarters x 2 (video)
quarters off
405 x 5 (video)
315 x 5
Sumo Raw Deficit against Mini Bands
315 x 10 x 1 (15 second rest between sets)
Walked a Mile
H.A.M.
Man, you do the coolest things with plates. Nice squatting!
And here’s a weird comment for you…you’ve got some really shapely calves. nice!
Next time, try them with regular mini’s, they’ll bounce all over the place, and maybe even hit the ground at the bottom of your squat, lol. Solid work man.
and x2 on your shapely calves. Stud.
TROLLOLOL
chol - you oughta try it sometime, it was pretty awesome, and thank you, I appreciate that
ink - Im sexy and I know it trollolol
Recovery and Cardio
Squat
85lb straight weight, 50lbs in hanging weight (135 total lbs) x 35
Incline Treadmill
x 25 min
AOTP
Holly hell those hanging quarters looked tough. I will try that at some point. Kickass lifting as usual bud.
Dove - try em out man, they are pretty fun. Thanks man, I try
ME Upper
The return of the old man trainer spotting technique!
So the only trainer there today when I trained was the older gentleman who only spots by putting his hands round the bar. His intentions are good, and he honestly doesnt pull on the bar, but his hands get in the way of my bench groove. He does yank the bar back into the rack when you are finished, which is also pretty annoying. He makes lifts more difficult lol, but its his way, and they are gym lifts, so who cares.
Things felt good today.
Warm ups
SR
Floor Press
worked up to
335 x 4
355 x 2 (video)
3 Board
365 x 5 (video)
315 x 10
275 x 10
Flat Bench w/3 sec pause
225 x 10
Back Work (pullups, t bar, pulldowns)
12 x 6-10
X Press /ss/ HS Incline
3 x 8-12 each
Rear Delt /ss/ Lateral Raise /ss/ Upright Row (giant set)
3 x 8-10 each
Rope Pushdowns
x 50
The Boondocks
(start at 0:36 for some serious lulz)
LOL @ old man spot
Nice OMS floor press and OMS 3 board
OMS - the REAL secret to MONSTERGAINZ
[quote]DixiesFinest wrote:
OMS - the REAL secret to MONSTERGAINZ[/quote]
Now I know
[quote]spar4tee wrote:
[quote]DixiesFinest wrote:
OMS - the REAL secret to MONSTERGAINZ[/quote]
Now I know[/quote]
Next time youre at the gym, get an OMS, and watch your numbers go up.
need eyes and chin up when you squat you are pitching forward and looking down
Next time OMS is talking, DON’T TURN OFF THE CAMERA! LOL, he’s hilarious.
and LOL @ boondocks clip
[quote]inkaddict wrote:
and LOL @ boondocks clip
[/quote]
I have seasons 1 & 2 imprinted in my mind
Old man spot is probably younger than me. I’m surprised he spots double overhand.
Regarding your squats, is it your intent to descend in two stages? Descend, stop, then dip? I’ve been trying that dip but I don’t stop along the way.