Squatz n Quadz
Rough day today. On main squat work, couldnt get my hips to loosen up. Frustrating. In other news, it was about 100 degrees in the gym, and my close stance squat form needs work, bad.
Warm ups
Squat, 1ply, coan week 3
worked up to
390 x 2 x 8
Squat, narrow stance, beltless
225 x 5 x 8-10
Hack Squat, 3/5 ROM, otherwise felt like my kneecaps were gonna explode out the front
4 x 20
Leg Extension
3 x 30
Tire Draggin
backwards x approx 90yds
forwards x approx 90 yds
NaS
Coan style workouts? Me gusta.
CS
S/B/T
Great day today. Felt real good.
Rear Delt Raises
15s x 3 x 40
OHP
95 x 5
135 x 5
150 x 3
170 x 3
190 x 3 5 (video)
Rear Delts /ss/ Lateral Raises /ss/ Upright Row
4 x 10-15 each
Hammer Curl /ss/ Tate Press
3 x 10 each
Preacher Curl /ss/ Pushdowns
3 x 6-10 each
Bicep 21s
70 x 3
Tricep Ladder
8 steps x 20-10
Incline Treadmill x 10min
C/B — Felt good today.
Flys
4 x 15
Decline DB Press
130 x 7
110 x 10
90 x 14
80 x 18
70 x 25
X Press /ss/ HS Incline
4 x 8-12 each
Pullups
5 x 6
Row Machine
5 x 8-10
1 Arm T Bar Row (slow n deliberate)
2 quarters x 2 x 15
3 quarters x 2 x 10
4 quarters x 2 x 6
WG Pulldown
2 x 20
Incline Treadmill
x15min
Deadlift and Hamstrings
Fun day today. I was super smart and actually wore a sleeveless shirt cause it was hot. It made about 0% difference. Anywho.
Warm ups
Coan week 2 Pulls
~Full ROM
worked up to
525 x 3 (video)
~deficit
425 x 3 x 3, 1 x 6 (video)
~raised up
425 x 2 x 3, 315 x 2 x 3 (lower back was like TROLLOLOL)
Leg Curls
6 x 15
SLDL in Smith
6 x 15
Tire Draggin
approx 50yds x 4
S/B/T
Not bad today. Good pump on shoulders today.
Warm ups
Rear Delt
15s x 3 x 40
Seated BB MP
135 x 15
165 x 15
185 x 13
205 x 9
drop
135 x 15
Lateral Raise Machine /ss/ Rear Delt Machine
6 x 10-20
Incline Skullcrusher /ss/ Reverse Curl
3 x 12 each
JM Press /ss/ Incline Curl
3 x 8 each
Pushdowns /ss/ Preacher Machine
3 x 15-20 each
Incline Treadmill
x15 min
[quote]DixiesFinest wrote:
Deadlift and Hamstrings
(lower back was like TROLLOLOL)
[/quote]
I experienced this same trolling last night and into this morning.
fffffuuuuuuuuuuuuuuuu lower back!
Ink - its brutal trollin man
C/B
Great work today. Just had some serious focus, finals will do that to you.
Fly Machine
5 x 20
HS Flat Press w/monster minis
6tp x 5 x 8-10
DB Incline Fly
4 x 10
Pullups
5 x 6
Low Cable Row (1.5 reps)
5 x 8
1 arm T bar row
4 x 10
Stretchers
3 x 10
have you slimmed down a little bit DF? Lookin pretty fly for a white guy.
You doing some BB style training these days? Missed ya big fella
[quote]DixiesFinest wrote:
On main squat work, couldnt get my hips to loosen up. Frustrating. In other news, it was about 100 degrees in the gym, and my close stance squat form needs work, bad.
[/quote]
HA! I’m pretty sure I wore a hat and mittens to the gym this day.
Great work DF, good luck with finals!!
Good luck with finals dude. Training partner of mine just finished up law school (I think that’s where you are, yeah?), so I’ve heard how brutal they get.
Question since I know you train in the heat a lot: Do you have any tips for dealing with it? Never done any kind of strength comp in the heat, and I’m trying to cover my bases for this weekend based on what I remember from my running days.
gregeron - the california king has returned! yeah, goin that bb route, my schedule is such that I gotta be in and out of the gym quick now. didnt have the time to powerlift like I wanted to
chol - thank you! 2 down, 1 to go
wiggles - will PM you
Got friday and saturdays work here.
Friday
Squatz n Quadz n Deadz
Tough day today. Lovin this Mississippi heat.
Coan week 4
1 ply Full ROM squat
worked up to
410 x 3 x 7,5,4 (lol cant count and then lower back went nuts)
Leg Extension
6 x 20
Narrow Stance Squat, 3/4 ROM, deceptively difficult
225 x 4 x 8
Front Squat to box, paused
135 x 3 x 10 (weaksauce)
Backwards Tire Draggin
approx 100yds total
Laid on the ground and died.
Saturday
S/B/T
Was pressed for time today. Still, went pretty good. Pumpz and all that jazz.
Warm ups
SR
Rear Delt
20s x 3 x 40
OHP
95 x 5
135 x 5
160 x 5
180 x 3
200 x 1 4 (video)
Face Pulls /ss/ Lateral Raise Machine /ss/ Rear Delt Machine
6 x 10-12 each
Preacher Curl Machine /ss/ Pushdowns (various grips on both)
10 x 10 each.
C/B
The supermoon gave me superpowers. Srsly, had a great day.
DB Fly /ss/ Flat BB Bench (slow stretch, then 3/4 reps)
60s x 12 /ss/ 135 x 15
60s x 12 /ss/ 185 x 15
70s x 10 /ss/ 225 x 10
70s x 10 /ss/ 275 x 5
Flat BB Bench, wide grip
275 x 5
295 x 4
315 x 2 (felt iffy)
225 x 10 (all paused)
HS Incline w/mm bands
6tp x 4 x 8
Fly machine
2 x 30
Pullups
5 x 6
HS Pulldown
6tp x 3 x 10
8tp x 2 x 7
Smith Row w/2 count squeeze at top (deceptively difficult, lats were in pain)
(135 x 2 x 10 (warmups, figurin it out))
225 x 3 x 8 (aughhhh whyyyy it hurts so good)
V Handle Pulldown
3 x 12
Incline Treadmill
x 15min
Deadlift n Hamstrings
Think I am tryin to get a cold, that sucks, its all good. Felt like I was gonna puke on my deficit set, recovered and got the last rep.
Warm ups
Coan week 3
full ROM worked up to
555 x 2 (video)
~deficit
455 x 2 x 3, 1 x 6
Leg Curls
3tp x 3 x 15
3tp x 3 x 10 10 partials
2tp x 3 x 15 10 partials
Leg Press, High n Wide
3 x 25
DB SLDL
2 x 20
Seated Leg Curl
1 x 30
Incline Treadmill
x15min
yeaaaaa buddy!
lookin beefy in the DL vid.
Thumbnail of that DL vid looks like when I hit “PLAY”, you’re about to turn into rageguy.
LOL
Solid work bro, ditch the cold man, you don’t have time for that.
Greg - thanks brother
Ink - hahaha that should be my face everytime I pull
S/T/B
Took my last final of the second year, DONE. 2/3 of the way there. Good training session today.
Rear Delts
20s x 3 x 40
HS Shoulder Press
2tp x 2 x 8
4tp x 3 x 5
Lateral Raise /ss/ Upright Row
4 x 10 each
RD Destroyer
80s, 40s, 20s, x 60, 40, 20
Incline Skullcrusher /ss/ Reverse Curl
4 x 8-10 each
Preacher Curl Machine /ss/ Pushdowns
7 x 10-15 each
AOTP
TubeYou thumbnail is quite the LOL. Much better entertainment than the pulls.
Trollololol.
Nice work mang.
[quote]DixiesFinest wrote:
that should be my face everytime I pull
[/quote]
Agreed.
LOLOLOLOLOLOL^