[quote]MattyXL wrote:
GUN SHOW!
I am feeling those smith rows.[/quote]
I have pea shooters compared to yours!
Those smith rows are my new favorite type of row.
You’re inspirational. That’s all.
SGHP(Snatch grip high pulls) barx5x3,95x5,135x5,155x5,170x4,185x3,195x2x12.
CGB ( close grip bench)135x5x2,185x5,210x5,225x5,255x5x2,135x30 and 135x20.
3 rounds
5 burpees
400m row
5 knee to elbows
Back is feeling much better. Now on to my knees…
Four 10yd sprints
Three 40yd sprints
Finals this week. So more time studying and less time in the gym till that’s all out of the way.
What are your times for the rows? What damper setting?
We need to start doing “sprinting drills” in full gear. And snap shooting drills…
A little bit under 2 minutes after fatigue. Damper is maxed at 10.
And yeah we do need to throw the gear on and work on breakouts and slides with drills.
[quote]FISCHER613 wrote:
SGHP(Snatch grip high pulls) barx5x3,95x5,135x5,155x5,170x4,185x3,195x2x12.
CGB ( close grip bench)135x5x2,185x5,210x5,225x5,255x5x2,135x30 and 135x20.
[/quote]
Are the 30 and 20 rep sets on close grip just for the pump or some other purpose?
I am surprised you caught those and asked.
- Healing of joints due to the blood pooling- these seem to really help my elbows a lot.
- Trying to raise lactic threshold tolerances
3.These help along with the high rep ohp’s I do to help with relieving the pacemaker pinching/tightness I get sometimes.
Hope this helps
Thanks Rick. I should probably add them in for reason number 2. My current programming includes lots of amrap and rest pause sets and my lack of practice and conditioning on these has been readily apparent.
squats barx5x5,135x5x2,185x5, 225x7,275x4x5 and 225x10
T-handle swings 75x15x5
Worked on new squat form today to get around the left hip-went pretty well the 275’s were fast so maybe I am on to something.
Let’s see if I can remember what I did tonight.
Flat Bench - Warm up to 190x3, dropped to 165x6x3, 135x10
Overhead Press - worked up to 95x3x5
High Pulls - 95x5x5
One set of push ups AMAP. Then had to get to work.
Bench is feeling good. Going to try for 195 next week.
BTN press in smith(seated) since rack was taken up for like an hour…
barx20x2.
95x5,145x5 and 195x5 did this sequence for 5 times and did 6 pullups after each set of presses.
bweight 219
[quote]Dtae1988 wrote:
Let’s see if I can remember what I did tonight.
[/quote]
This is usually the first thing that rolls out of my mouth on Sunday mornings.
[quote]Dtae1988 wrote:
Flat Bench - Warm up to 190x3, dropped to 165x6x3, 135x10
Bench is feeling good. Going to try for 195 next week.
[/quote]
Really good presses here. Drive your shoulders through that bench and I think you’ll kill that 195!
[quote]FISCHER613 wrote:
BTN press in smith(seated) since rack was taken up for like an hour…
barx20x2.
95x5,145x5 and 195x5 did this sequence for 5 times and did 6 pullups after each set of presses.
bweight 219[/quote]
That’s some serious pressing. Supersetting with pull ups sounds excruciating. Nice work!
Were they doing curls in the rack? Argggg…Nice pressing pullup complex.
Thanks guys, He was squatting 225 with real poor form ( 6’4 and lanky) . I offered to help out and well it took about 15-20 sets to get him close to parallel…with 135!
So I went into the Smith and started applying my new format I am developing.
Will roll it out in a week or two.
If anyone is interested to try this I would love have some more test cases.
Thanks Wiex!
Sumo deads - Pyramid sets up to 315 for 3, then 2 sets of 285x3 Can finally hit 315 and have my back not feel like it’s going to break.
Bent Rows - 135x4x8
Did some really light high pulls just cause my buddy wanted to do some. Went light so I didnt overtrain my shoulders.
One arm cable rows 120x3x10 each arm
Hypers 3x10 with 45lb plate
Curls 4x10 at 45lbs on the machine.
Lots of volume today because I was sad/pissed. My cat who I had had since I was like 7 or 8 had to be put down today. As far as I am concerned she was family to me. RIP.
[quote]FISCHER613 wrote:
Thanks guys, He was squatting 225 with real poor form ( 6’4 and lanky) . I offered to help out and well it took about 15-20 sets to get him close to parallel…with 135!
So I went into the Smith and started applying my new format I am developing.
Will roll it out in a week or two.
If anyone is interested to try this I would love have some more test cases.[/quote]
Definitely, maybe. I’m petering out in a couple of weeks I think, and not being terribly decisive about what to do next.
[quote]Dtae1988 wrote:
Lots of volume today because I was sad/pissed. My cat who I had had since I was like 7 or 8 had to be put down today. As far as I am concerned she was family to me. RIP.[/quote]
Ahh man, I’m so sorry to hear that. My wife and I have a pup that’s 13 years old. Like your kitty, he’s absolutely part of the family and a huge joy in my life. He’s recently gone blind and is loosing weight on an already tiny runt frame. He’s had seizures most of his life and a couple of other medical issues. Despite all of it, he had always been a high energy dog with a huge heart, but he has rapidly slowed down. We know the time is fast approaching and my heart breaks at the mere thought. I can only imagine how heart wrenching this day is. I feel for you my friend.
Snatch grip deads
135x3/185x3/235 x3. Done for 5 sets.
Ab roller 5x5
Slowly easing back into deads with these and will try to make a run with these till atleast 3 plates (hopefully)
Back feels alright.
bweight: 220
CGBP 140/190/210 x5x5
6 pullups between each set of benches.
Some flexing and general horsing aroundx10