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