Train 2 upper body lifts heavy -together 1 day
then do a circuit of stuff you need to do.
Next day do a full body lift like High pulls/cleans/deadlifts
Then do bodyweight exercises+ sprints/skips/rope climbing/bear crawls etc.
Yep you guessed it lower body day-squat variation
then do a circuit addtressing your weaknesses.
3xweek or whenever you can fit it in.
On the heavy lifts work up to 5’s keep trying to beat your last weeks numbers… till you can’t progress then go to triples, when you stall start over.
Keep your assistance exercises over 10 reps.
Notes
training in prime time sucks balls did this at 715-810
they moved the squat racks right next to the dumbell area
sux
run to gym felt good
squats felt good- mid back all kinds of feeble wanted 5 sets of 2 but needed to cut it off
GHR forgot how much these can hurt
it all needs work
Good to see your personal stuff is going well. BIBjr is lucky, he won’t have to say “if I knew then what I know now” in 20 years because you’re there to give him the lowdown -beastdom in the future for sure!
thanks PG
BIBjr has the advantage of my wife- who is much smarter then me to guide him
Its hard not to want to make him a tiny super jock- he has big hands and big powerful muscles for a tiny kid
its hard not to want the BIBjr to play sports and yes wrestle and play judo
even though he will just be turning 3 in a few weeks.
He could be a natural- I just want him to be happy and suceed
2.6.13 training
mobility lunges agile 8 some other shit
activation
bb row x RDL x high pull x split snatch 95 3x5 each
A squat 95x15, 135x10, 225x8, 315x5,335x5 365x2 then 225x20
B1 z-press 95x8 95x8 115x6 135x5
B2 pendlay row 135 4x10
C medley with rope attachment - pull down abs x j- rows x face pull x tricep pushdowns
4 x lots
Notes-
squats felt good- should really have done another set of 20
z presses and pendlay- seems like a good upper back shoulder combo
truth be told I cant do much after squats.
medley if I had more time I would have gone more rounds- it felt good
the J row is a combo pull down-row-pull over I stole from defranco
thanks for reading
[quote]atypical1 wrote:
Funny that you say that 5/3/1 is boring but every session of yours looks the same…squats, then maybe some more squats, then some random stuffs…lol.
Yeah, it’s hard to fit it all in isn’t it? Luckily I’ve got conference calls where I can multi-task…
james[/quote]
you re not kidding!!
Im only squatting because I am super pressed for time
and have a hard time laying out a more organized layout
OH squat x RDL 95 2x20
A banded squat light band bar x10,135 2x8 225 3x5
Squat straight weight 315 3x5, 335 2x3 365 2x2
B RDL 225 2x10 315 2x8
C1 pendlay row 135 4x10-13
C2 loaded push up bw+45 4x10
D circuit 5 rounds mini db cleans 15’s x HLR feet to face x curl the bar x2 0 tricep push downs x20
fuck you typed in a bunch of training
and it seems to have gotten lost
did some banded squats- for the first time
they added some pretty strong pull at the top
but where completely deloaded in the hole.
dont want to retype that manifesto I think I did this
OH squat x RDL 95 2x20
A banded squat light band
bar x10 135 2x8 225 3x5 straight weight 315 3x3 335 2x3 365 2x2
B RDL 225 2x10 315 2x8
C1 pendlay row 135 4x10
C2 loaded pushup bw+45 4x10
5 rounds of mini db cleans x curl the bar x hanging leg raise x tricep push downs all x20 (HLR x10)
Notes-
banded squats- first time- felt alot at the top completely deloaded in the hole
felt them more in quads 225 + bands felt like a shit ton
doingitwrong??
been too long - sick as hell for a while busy with work etc
been a busy week - long days with a longer commute then usual - left me with a forced deload
bw 180 in squat shoes and addias track pants
mobility - yes jump rope yes activation and shit yes
A db power clean and press 20x10 30 4x8
B front squat 95 x8 135x8 225 2x5 245 x5 265x3 275x2 295 2x2 then squat 225x20
C dimel deadlift 135 2x20
D1 flat bench bar xlots 95x5 115x5 135x5 155x5 175x5
D2 low pulley row 5x10+
Notes
db clean and press- these are something my upper back and shoulder needed
been awhile since I front squatted- these where OK.
225 x20 felt easy I think I can do 275
bench- been a long long time- shoulder felt like shit - so I stopped
mobility a ton
activation stuffs
db clean and press 35’s 4x8
cleans did a bunch of 5’s and triples to 185
a few snatch progressions triples with 95 from the hang low hang floor
A squat 135x8 228 2x8 315 x5 335x5 365 2x2
B push press 95x8 1352x5 155x5 175x5 185 2x3
C OH squat 135x5 185 3x3 95x20
bb complex with 95 4x6 each of
BO row x RDL x hang clean x front squat x reverse lunge ( each leg) x bb rolloutsx10
Notes-
they have been upgrading my gym - some new machines a tiny turf area with some Ketlle bells
and a sled - to push or pull but pushing or pulling it on rubber sucks donkey balls
and they added a set of 25 lb bumpers to the pair of 45’s they had.
fun
felt ok today- mid back tight as fuck - squats felt ok was leaning forward more then I liked
so I cut it off at the doubles
complexes at the end hit the spot.
friction does make the sled a bit harder. I’ve been making my own by turning the reebok stepper upside down and filling it with weights and trying to burn a hole in the carpet you going to take up kettle bells?
They upgraded my gym with an awesome looking Hammer Strength platform, probably rated to PeteS strength. The plates are from Rogue Fitness, the blues say 20kg on one side, 45lbs on the other -WTF!?
Haven’t talked to you in a while but I’ve been staking you and the youngun on other sites. Good to see you can keep hittin it being as busy as you are. I’ll think up some good offensive Irish insults before St Patty’s day.
yes the friction on the sled is misarable… I am often pushing boxes at work- road cases loadded with cable , rigging steel or other
over weight junk… pushing on concrete or streets are fine pushing them ove carpet sucks ass
PG I ike that rated for PeteS rouge bumpers are ok - this gym has the budget kind that look like they are goin gto fall apart…
but they are in pounds- it is a WTF
when I did do more of this kind of lifting it was nice to try not to translate weights
and think of it as 2 blues, one yellow or three blues three reds etc…
Hel - good to see you here, i am trying to log in some training but its not easy to make time.
surely there are leprecon jokes abound
3.10.13
back on a 531 full body template to organize my training a bit.
I like to squat every session - but doing it now as written with percentages.
pvc lx ball at home
agile 8 a ton of lunges and jump rope
3 x95 BO row x RDL X power snatch x 3 OH squats
OH squat 95 2x10
A Squat 95x10,135 2x5, 185x5 work 235 x5, 285x5 310x7
B Good morning 95 5x10
C1 DB row100 3x10
C2 DB bench 60x15,12,10
D seated db clean + press 15 3x12-15
E HLR feet to face 3x10-12
Notes-
Im sure I will regret the good mornings tomorrow
squats felt fine - should have gotten 310 for 8 or more
bench felt hard- no surprise there.
lets see how this goes for a month or three
do you feel good mornings in your back? I avoid them because i’m prone to overuse of my lower back… but maybe i should do something to strengthen it which might actually prevent my back getting injured from weakness.
you going to take up kettle bells?