made some time to train-
pvc and band work at home
bw 183 in track pants sneakers and a hoody.
A ton of lunges etc to activate something 876,867,937 leg swings
A OH squat 95x15,1352x5,185x3 bleh
B squat 135x10225x8,315x2x3, 335x2,365 1,1, 385x1
C1 RDL 225 2x12,275 2x8
C2 Dip BW 4x12
D1 chest supported db row 45x15,60x10,80x10,10
D2 low incline db press 45x10,60x8,80x6x6
E a bunch of rear delt shit
in a week or so I think I will go back to training 531 the TBT version
3 days a week and just do it in the early AM
[quote]kmcnyc wrote:
Not much going on here-
work fam work
go figure
12.28.12 training
made some time to train-
pvc and band work at home
bw 183 in track pants sneakers and a hoody.
A ton of lunges etc to activate something 876,867,937 leg swings
A OH squat 95x15,1352x5,185x3 bleh
B squat 135x10225x8,315x2x3, 335x2,365 1,1, 385x1
C1 RDL 225 2x12,275 2x8
C2 Dip BW 4x12
D1 chest supported db row 45x15,60x10,80x10,10
D2 low incline db press 45x10,60x8,80x6x6
E a bunch of rear delt shit
in a week or so I think I will go back to training 531 the TBT version
3 days a week and just do it in the early AM
[/quote]
You got alot goin on bud, take it easy on yourself, where there is a will there is a way, you will find time to train
B Snatch width RDL 225 3x8 275 2x5 bleh
C1 pendlay row 135 4x12
C2 pull down abs 4x15
D back machine- the one you sit in and lean back- lame explanation
huge pump in the mid low back
notes-
rowing - needs work- stuff I need to do either at the beginning of training or at the end or both.
that conditioning business.
shoulder is killing- me enough to keep me awake fuck you.
squats - lacked upper back tightness hard to find a good bar position
RDL and rows upper back was tired from rows
lame ass back machine- actually gives a good pump
I’m going to start 531 again next week. I’ll add some instinctive stuff after the main sets to keep it interesting.
And not do BBB since that makes me want to take a nap.
Bw 183 in track pants and squat shoes
Did some mobility and more between sets
A squat. 95x10, 135x10 225x10 275x8 315x5 365x5 405x2
B HLR 3x12
C face pull 2x30
Kb swing 50lb 2x30
Done
Notes
Squats felt good so I kept going
365 x5 felt solid enough so I went for broke
405 x2 the second one was deeper then the first
Upper and lower back were kind of done so I did som abs and went home happy
Erratic timing for the last few months as far as consitensy
but I have squatted every session sometimes 3 x a week
And lots of sets of 20
Go figure
[quote]giterdone wrote:
I’m going to start 531 again next week. I’ll add some instinctive stuff after the main sets to keep it interesting.
And not do BBB since that makes me want to take a nap.[/quote]
Are you talking about the 5 sets of 10 for the BBB? If so, I actually find it fun. A typical sequence looks like this
mobility jumprope lots x lots
bb complex of BO row x RDL x jump shrug x clean press xOH squat
135 4x3
A squat 95x12, 135x10,225x20,315 2x4 365 3x1 315x5
B RDL to shrug 225 4x 8-10
C1 seated db oh press 20x20,40x10,60 4x6
C2 face pulls lots x lots
Notes-
everything felt all meh
long week at work crap eating
it all needs work
I’m a hermit and obsessively wash my hands (for various reasons…) so I don’t get sick. Had dinner with a friend who claimed to have gotten over a cold but still had “allergies”. Two days later, cold. Bastid he is.
A Cressey tip is if you have to lift in the am, a hot shower beforehand helps to get all those joint fluids moving.
your friend is a bastid for getting you sick
that is actually a good tip to take a shower and get warm
hmmm
I am just having some winter - blues and dont feel like training
in fact I am just out of time more then ever- how do people make time for
work life internet trolling and squating semi big shit?
serial
training 1.26.13
bw 181 in track pants and squat shoes
± 3 lbs of snot in left nostril
pvc lx ball mobility
row to RDL to hang clean to push press to OH squat 95 3x3 135 3x3
A OH squat 95x8,1352x5 155x5 183 2x3
B squat 135x10,225 x5 315x5 335 x2 365x3x1 bleh
C1 z press 95 2x5 115 2x5 135 2x4
C2 pull up varied grips 8,8,8,8,8 10
GHR in smith machine with a bosu 4x6
done
notes-
feeling pretty feeble- long day at work shitty cold- low back feeling tight
OH squats felt ok- 185 didnt feel to stable to go higher
squats didnt feel great- low back stiff and fatiguged
zpresses - been a while felt great to add in some upper body stuff.
Its about time I added these back in.
I am failing to train upper movements very much
its easier to squat and pull with like 3 to 5 sets total of upper movements
each time I train - vs upper and lower splits.
upper crap just gets so boring- and sometime painful.