[quote]xjusticex2013x wrote:
Did a really easy 240 a couple of weeks ago. Shooting for 255 next week.
[/quote]
Awesome. I will be awaiting said PR.
June 17, 2011
Good news and bad news today…ha, ha…
Warmup
Hip Mobility Work
Reverse Hyper - (BWx15)x2
Zercher Squat
135x5
225x5
255x5
275x5
295x5
320x5 (PR, Easy!)
Planned on doing 5x5 today; wasn’t going to ramp originally, but I felt good and went for it. Shoulda put on 325.
Stiff-legged Deadlift
225x8
245x7
Tweaked the lower back on the 8th rep of 245. Damn! Had to shut it down. No sciatica or anything like that.
Finished up with a few trillion BW reverse hypers and spinal decompression. Feels better already. Should bounce back very quickly.
Great day in spite of the injury.
June 20, 2011
Warmup
Reverse Hyper - (BWx15)x2
Speed Deadlift
(135x5)x2 (did an extra set of 5 because technique felt off)
(225x1)x3 (added in some exercise band after the 1st single)
(245x1)x7 (took the band off after the 6th set)
This band probably isn’t as good as real bands from EliteFTS, but it’s something to play around with. Not quite as fast as I wanted; some sets felt good, some didn’t.
One-Armed Dumbbell Snatch
55x3/3
70x3/3
Felt shitty; too many press-outs. Called it quits; didn’t want to tire out my triceps before bench day.
Ugh, I don’t want to do conditioning work; it gets so redundant sometimes only doing sprints or jumprope. If only I had a tire. 
June 22, 2011
Warmup
Shoulder Dislocations - 2x15
Close Grip Bench Press
(45 x some)x3
(135x3)x3
160x3
190x1
205x1
220x1
235x1
255 x miss
Didn’t happen today; felt weak. Probably could of demolished it three weeks ago with after the 240 single. Meh, I’ll get it soon enough.
Chinup
BWx5
BW 55x3
BW 75x2 (tied PR)
Wanted at least three.
Incline Dumbbell Row
80x12/12
100x10/10
Saw DoveofWar08 doing these; thought I’d give them a try to get some extra upper back work in. Knee kept on slipping though since I was doing them off of a decline bench.
Three sets of tricep pushdowns (my right elbow was bugging me a little bit)
Overall, pretty lousy day. But hey, you can’t win them all.
You’ll get 255 in no time. Just keep on putting in good work man. Btw I’m jelly of your chinning powerz.
[quote]AquaCruzer wrote:
You’ll get 255 in no time. Just keep on putting in good work man. Btw I’m jelly of your chinning powerz.[/quote]
Thanks dude. Still want to get stronger @ chins; this is not sufficent, not by the hair of my chinny-chin-chin. 
Great training in here man I’ll be following
[quote]elmore18 wrote:
Great training in here man I’ll be following[/quote]
Right back at you man; that makes two of us. Thanks for dropping in.
June 24, 2011
Warmup
Hip Mobility Work
Reverse Hypers - (BWx15)x2
Front Squat (from floor, ATG)
135x5
185x5 (PR)
195x5 (PR)
Messed around with these. Went to do 210 but couldn’t clean it. Why can’t the dumbasses at my gym just get a squat rack so trivial shit like this doesn’t undermine me? Oh well, ME deadlifting on Monday, so maybe this is for the better.
Pallof Press - 2 sets
EZ-bar Curl
75x15
95x10
115x5
Wanted to do these on Wednesday, decided to get them in.
Okay day, I guess. Going to a big picnic on Sunday. Can’t wait!
Those are awesome front squats especially if you are having to clean them first.
[quote]elmore18 wrote:
Those are awesome front squats especially if you are having to clean them first.[/quote]
It’s a good start I suppose. They’d be much better with a rack, though. 
Thanks man.
June 27, 2011
Warmup
Reverse Hyper - (BWx15)x2
Deadlift
135x5
225x5
275x3
315x3 (from this point on I knew that I could do good today; this was such a joke)
345x1
365x1
390x1
415x4 (PR)
Wanted three, but told myself to get four. Was pretty zoned in.
Barbell Hack Squat (1" deficit)
135x10
225x10
265x8
First time trying these. Raped, murdered, mutilated and talked shit on my quads. Very forgiving on the back, too. All technically PRs.
Romanian Deadlift (light)
(135x10)x3
Just to work/stretch out the hamstrings a bit. Light and steady so as to not aggravate my back again.
One hell of a day for my grip. Very pleased with today.
Doom has some great music to get psyched up to (for meh):
Damn nice DLs man!
BB hack squats are rough. I did them a couple weeks ago when my squats sucked.
Scraped the hell out of my hamstrings lol.
I almost felt them like a deadlift as much as a leg lift though.
[quote]Blaze_108 wrote:
Damn nice DLs man!
BB hack squats are rough. I did them a couple weeks ago when my squats sucked.
Scraped the hell out of my hamstrings lol.
I almost felt them like a deadlift as much as a leg lift though.[/quote]
Thanks bro. Yeah dude they can be rough. They bumped into my hamstrings a lot, but it wasn’t too bad.
[quote]xjusticex2013x wrote:
[quote]Blaze_108 wrote:
Damn nice DLs man!
BB hack squats are rough. I did them a couple weeks ago when my squats sucked.
Scraped the hell out of my hamstrings lol.
I almost felt them like a deadlift as much as a leg lift though.[/quote]
Thanks bro. Yeah dude they can be rough. They bumped into my hamstrings a lot, but it wasn’t too bad.[/quote]
You guys can try pulling them off of some blocks or pins if you have them. It removes some of the “awkwardness” from the movement while still letting your quads get blasted. Ct. Rock gave me that tip when I started trying out the BB hacks.
Kicking ass in here justice, keep it up!
[quote]inkaddict wrote:
[quote]xjusticex2013x wrote:
[quote]Blaze_108 wrote:
Damn nice DLs man!
BB hack squats are rough. I did them a couple weeks ago when my squats sucked.
Scraped the hell out of my hamstrings lol.
I almost felt them like a deadlift as much as a leg lift though.[/quote]
Thanks bro. Yeah dude they can be rough. They bumped into my hamstrings a lot, but it wasn’t too bad.[/quote]
You guys can try pulling them off of some blocks or pins if you have them. It removes some of the “awkwardness” from the movement while still letting your quads get blasted. Ct. Rock gave me that tip when I started trying out the BB hacks.
Kicking ass in here justice, keep it up![/quote]
Thanks dude. I’m honestly pretty contempt with how I’m doing them now, but that sounds like a good idea, too.
That’s an awesome deadlift pr! Making me feel week lol
[quote]elmore18 wrote:
That’s an awesome deadlift pr! Making me feel week lol[/quote]
Thanks man. You’ll be doing what I’m doing easily soon.
Just popping in to see how your Zerchers are going.
Looks like you’re PRing left and right over here. Keep up the good work.
[quote]buckeye girl wrote:
Just popping in to see how your Zerchers are going.
Looks like you’re PRing left and right over here. Keep up the good work. [/quote]
Thanks for dropping in.