Training to be Strong

started this log cause i cant remember what weight i used previous times in the gym.

todays training

deadlift - 4 warmups of 2 reps then 455 pounds for 10 reps grip gave out on 6 put straps on for 4 more could’ve got more but left it at that

clean an press - these were shitty 1 warm up then 255 for 5 ugly reps bout hurt myself doin them

bench press - 1 warm up then 335 for 7 reps

chin ups - 12 reps

overhead tricep extensions - 135 for 11 reps

preacher curl machine - 90 for 18

good day!!! i practice kind of my way of high intensity still training using one all out set an some bullshit almost worthless warm ups

Olympic squat - 4 warm ups then 505 for 5 reps

snatch - 1 warm up then 185 for 5 singles

behind the neck strict press - no warm up 170 for 5 plus 1 rest pause rep

incline press - one warm up then 245 for 8 reps

barbell rows - one warm up then 315 for 6 reps added straps for 3 more reps

dips - 14 slow negative fast positive reps

barbell curl with back against wall - 105 for 13 reps did these alittle heavy i like to get around 16 to 20 reps

deadlift - 465 for 14 or 15 reps no need for straps today

clean an jerk - 245 for 5 singles

bench press - 340 for 5

chin ups - 16 reps

seated tricep extensions - 130 for 20 reps

preacher curl machine - 90 for 18 reps

squat - 505 for 6 reps

snatch - 190 for 5 singles

behind the neck snatch grip press - 135 for 4 this ticked me off cause its such a pitiful weight motivation took a hit

incline press - 250 for 6 reps

barbell rows - 315 for 5

tricep pushdowns 90 for 17

barbell curls - 105 for 14

deadlift - 595 for 4 reps

Romanian deadlift - 225 for 10 reps double overhand easy an just stopped at 10

clean an press - started warmin up elbow tendinitis flared up bad decided to skip

bench - elbow still hurtin on warm ups skipped

chin ups - 18 reps

some tricep exercise easy on elbows - 50 pounds for 25 each arm

preacher curl machine - 90 for 20

next week will deload an then in two weeks will start hepburn method type trainin to add some volume. i like to switch from low an high volume.

deadlift - 495 5 x 1

strict military press - 185 5 x 1

squat - 505 5 x 1

bench - 335 5 x 1

power clean - 225 5 x 1

deadlift - 315 6 x 3

military press - 135 6 x 3

squat - 315 6 x 3

bench - 185 6 x 3

power clean - 185 6 x 3

deadlift - 495 6 x 1

overhead press - 185 6 x 1

squat - 505 6 x 1

bench - 335 6 x 1

power clean - 225 6 x 1

i noticed i didnt deload like i said i would this week…o well doin really well weights are goin up easy an everythin feels fine.

deadlift - 315 5 x 3 1 x 4

overhead press - 135 5 x 3 1 x 4

squat - 315 5 x 3 1 x 4

bench - 185 5 x 3 1 x 4

cleans - 185 5 x 3 1 x 4

startin to think these are to light an i can explode with them easily but im not exactly how much weight hepburn used it for a bill starr type day or if it was like this for dynamic like work

Strong shit in here. Will be following.

alright this is not lifting add just hated bein in the gym for two damn hours after 8 to 10 hour work day.

yesterday was that start of my new program.

squat 3 x 3 with 505 easy shit loved it

goodmornings 5 x 10 with 135

leg press 5 x 10 with 8 pps

cable crunches 5 x 20 with 100

hammer curls worked up to 5 rep max with 85s

reverse curls 3 x 10 with 70 pounds

high cable curls 4 x 15 with 80

liked this a whole lot better rested till i felt good to go between sets in the squat an rested thirty seconds or so i dont know between everythin else.

[quote]bugeishaAD wrote:
Strong shit in here. Will be following.[/quote]

thanks bubba i’m tryin to get strong enough to compete in strongman an powerliftin. i’m lookin for a competition right now.

clean an strict press - 3 x 3 with 195

chin ups - wanted 5 x 10 but ended up 10 10 7 5 3 with bw (bw is 265)

dips - 5 x 10 with bw

pushdowns - wanted 3 x 20 with 80 but went 20 20 15

deadlift - 495 for a 2 x 2 wanted a 3 x 3 but had grip problems decided to skip the last set

romanian deadlift - 185 for 5 x 10

front squat - 135 for 5 x 10 not used to doin these for high reps an surprisinly this gave me a good pump

hangin leg raises - 5 x 10

hammer curls - 90s for 5 rep max

reverses curls - 80 3 x 10

high cable curls - 110 4 x 15

bench press - 3 x 3 with 335

snatch with behind the neck press - 5 x 1 10 with 95 really weak pressin behind my head

double overhand shrugs - 5 x 10 with 275 my grip is really weak saw alot of top deadlifters use this to increase gip strength

db tricep extension followed by db close grip press - 3 x 10 10 with 50

Squat 3 x 3 with 515 easy wieght

had nasty headache an worked twelve hours so only did main exercise

clean an strict press - 3 x 3 with 200

pull ups - 10 10 6 4 2 with bw decided next time im gonna get 50 reps no matter the amount of sets

dips - 5 x 12 with bw

fun day today

deadlift - 2 x 3 with 495 decided to only do a 2 x 3 cause of strain of the exercise on body an nerves

romanian deadlift - 5 x 10 with 225

front squats - changed my grip to a clean grip so dropped to a 5 x 5 with 145 to work on the flexibility of my forearms in the movement

hangin leg raises - 5 x 12

hammer curls - worked up to a 5 rep max only ended up gettin 4 reps with 95s

Damn, are those squats deep? Impressive lifting.

[quote]bugeishaAD wrote:
Damn, are those squats deep? Impressive lifting.[/quote]

i do all squats olympic style to increase flexibility in my hip flexors an improve the bottom of my deadlift