Snatcg grip dead lifts
(195x3,245x3,295x3) x5
bweight 215.7
Used straps on the 295’s
[quote]FISCHER613 wrote:
Snatcg grip dead lifts
(195x3,245x3,295x3) x5
bweight 215.7
Used straps on the 295’s [/quote]
Nice work, Coach! You’re a mean, lean, lifting machine!
btw…today is Pavel’s birthday! Was that the reason for the rough KB class earlier this week?! LOL!
CGB
(125x5,175x5,225x5) x5 last set got 9
Pullups all different grips bw+12.5 x5 reps between ech set of benches. so 75 reps total
Some isolation arm work as well.
bweight 215.9
Box squats-
( 215x5,265x5,315x5) x5
Leg extensions
100x20x3
Bweight 214.8
Good work Rick.
What does your diet look like, your losing weight at what appears to be a nice steady pace.
[quote]DBasler wrote:
Good work Rick.
What does your diet look like, your losing weight at what appears to be a nice steady pace. [/quote]
My Diet: the biggest thing is that I eat in an 7hr window from 1pm till 8pm. Up until a week ago I was eating anything and everything. For example 3 weeks ago I was drinking on FRI/SAT with pizza or dounuts etc. I would go up 5-6 pounds on scale then slowly taper off by the end of the week and dip slightly lower or atleast stay the same. Now I am just starting to eat cleaner ( no drinking,processed carbs,) will start counting Macros when this stage stalls which will prolly be around 210ish. THen I will start dieting in earnest.
Biggest thing with this diet is training in the morning as it can break you pretty fast but if properly set up peri-nutrition is in place all is good.
Basically I could not do my workout in a completely fasted state. Nope not gonna happen. But with 30grms C/ 15 grms P and some pre-workout mix I do very well.
Rick
clean grip high pulls
(115x5,135x5,175x5) x5
Dips bweight x6 did a set between each progression of high pulls so 90 reps.
Neck work using harness
Bweight 213.6
Ohp (115x5,135x5,175x5) x5 last set got 8 on the 175
Pullups bweight +25 x5 done after each set of presses.
Rear delt lateral partials 25x20x5
Bweight 214.5
[quote]FISCHER613 wrote:
Ohp (115x5,135x5,175x5) x5 last set got 8 on the 175
Pullups bweight +25 x5 done after each set of presses.
Rear delt lateral partials 25x20x5
Bweight 214.5[/quote]
That looks like a really strong training session.
Thank you Dave!
The total sets are 15 of presses and 15 of pullups. Lots of volume.
Supposed to be SGDL day not happening today.
Clean grip rack pulls with jump shrug 135x3x3,185x3x3,225x3x3,275x3x3.
Hyper extensions 5x20
Weighted abs 5x20
Bweight 213.5
CGP (135x5,185x5,235x5) x5 last set got 8 with a pause on last rep.
Chest supported rows 70x8 for 15 sets
Some curls
Bweight : 213.8
BW has come down quite a bit! Nice work on the CGP - 235 with pause is really impressive!
Good work today! That last set of bench presses went up fast!
[quote]Wiex wrote:
BW has come down quite a bit! Nice work on the CGP - 235 with pause is really impressive![/quote]
Thank you. My goal is 205 by thanksgiving so I am on track right now. Slow and steady so no real strength loss ( I hope)
Building all my weaker lifts so when I do go back to flat benching hopefully I will have some carry over after a couple of weeks of peaking for the bench.
[quote]KBgal wrote:
Good work today! That last set of bench presses went up fast![/quote]
Thank you, I seem to be keeping my strength levels pretty well!
Nice benching. I weighed myself in at 204 lbs this morning which is a 16 pound loss since July 14. You’re on the way so kill it.
[quote]gorillavanilla wrote:
Nice benching. I weighed myself in at 204 lbs this morning which is a 16 pound loss since July 14. You’re on the way so kill it.[/quote]
Thanks, I am a lot stronger flat benching with a competition grip than close grips so the carry over should be there.
Box Squats (225x5,275x5,325x5) repeat for 3 times through.
Some abs and hyper-extensions.
Will reduce volume to only 3 giant sets to continue the weight increases.
Thursdays are going to be a 1/4 squat and power shrug day.
Bweight 213.8
ps: Happy with bweight since for 2 days kinda went off of the wagon and ate everything in sight.
Clean grip high pulls
(95x5,145x5,180x5) x5
Did 8 dips between each set of Pulls so 120 dips.
Some neck work
Bweight: Holding water 214.8