Yeah, on another note here’s today’s workout
I am now box squattng on a 1" above a legal boxsquat and will be until I can rep 315 on it.
Boxsquat:
185x5
225x5
275x5
295x3
Deadlift
225x4
275x4
315x2
I REALLY REALLY REALLY need to find a way t omake my dl go up. It’s just been stagnant for so long.
also: tom I’m doing the db benches in the hopes that they bring up my shoulders. I’m hoping it helps.
I’m eating around 3000 Calories a day. I should find a way to get more.
[quote]zephead4747 wrote:
also: tom I’m doing the db benches in the hopes that they bring up my shoulders. I’m hoping it helps.
I’m eating around 3000 Calories a day. I should find a way to get more.[/quote]
A little more food would be great. As for the deadlift, it will come, keep plugging away.
[quote]tom63 wrote:
zephead4747 wrote:
also: tom I’m doing the db benches in the hopes that they bring up my shoulders. I’m hoping it helps.
I’m eating around 3000 Calories a day. I should find a way to get more.
A little more food would be great. As for the deadlift, it will come, keep plugging away.
[/quote]
I think I’ll start doing it on mondays so I’m at my best an most rested everytime.
FAN-fucking-TASTIC workout today.
Bench
135x5
155x5
175x5
185x2PR
190x1PR
190x0
Clean and jerk ( I do full cleans in case you where wondering)
95x4
115x3
135x2
145x1pr
150x1pr
I used to be able to do 175x3 but I guess I’m building my way back up.
Bent over row
115x5
135x5
135x4
No time for chins.
friday was:
1" above depth boxsquat
185x5
225x5
275x4
295x3
275x5
I didn’t go up in weight but I increased the volume of heavy sets quite a bit. I’ll be going up next friday
Snatch
65x5
115x5
115x5
125x3
Today:
note, my shoulder iss uper fucked up. Will not be doing upper body until next week it hurt that much.
Bench press
135x5
155x5
holy god did it hurt
military
65x5
95x5
100x3
Chins
mex5
+10x5
+25x3
+25x3
Incline db press:
40x8
50x5
50x5
I only slept for 45 minutes last night so I blame that on the shity workout.
today:
boxsquat:
185x5
225x5
275x5
295x4
315x2
Deadlift:
225x4
275x4
315x4
335x0
Going up in weight on deadlift. I had plenty in the tank, but my hip on my left side hurt really bad trying to get it off the floor.
ALSO: No lifting until next week. I am actually going to take my break. I really need it to make my injuries go away.
Hey Zephead, nice progress so far bro. Sorry to hear about your hip and the lack of sleep you got the other day. Definitely take the week off, looks like you need it.
Keep at it big dawg!
good call
[quote]tmoney1 wrote:
Hey Zephead, nice progress so far bro. Sorry to hear about your hip and the lack of sleep you got the other day. Definitely take the week off, looks like you need it.
Keep at it big dawg![/quote]
too bad I’m not big :(.
Yeah it’s so hard to stay out of the weightroom. Thank god for my second behind the wheel on wednesday, and getting out fo school early on thrsday. It’s a lot easier to force myself to stay home if I don’t have to go to school (spring break)
I KNOW I can hit new weight in the deadlift next week. I had so much left in me it was unbelieveable, but trying to get stuff off the floor kept screwing with where my leg enters my hip near the groin. I think I’ll be good after the break though.
Today:
bench press:
135x5
155x5
175x3
185x3 PR (had plenty of gas in the tank, but no spotter)
190x1
Militaries
95x4
100x4
100x3
Chins
mex5
+10x5
+15x5
+25x4
kroc rows (each arm duh)
55 2x8
60x5
65x5
Shoulder kinda hurt today but not so much, Until I’m at 100% I’m only doing C&J on my other upper body day, and rear delt work. WHen I start with 2x ppers again I think I’ll do RE. Joe defrancoes weights are 95,135,185,etc. Should I use 135?
also, instead of boxsquats on my deadlifting day, I think I’ll do overhead squats, When I do snatches with heavy weight, I end up half powersnatching it. I don’t have this problem on the C&J so I figure I lack overhead squat strength.
I learned today why you don’t deadlift before squats
DEADLIFT
225x4
275x4
315x2
325x2PR
boxsquats:
185x5
225x5
yeah…fuck that
calves for 3 sets
i seem to have had some of the same problems as you when i was younger i messed both my shoulders up for a while from benching to much and not enough corrective work. I would take a few weeks off from benching(as hard as this may be i know it was for me) and add in stuff like pushups, facepulls, and other things to help with your internal rotators. Also front squats and overhead squats did more for my back squats than anything else after i hit a period of stagnation.
[quote]EG wrote:
i seem to have had some of the same problems as you when i was younger i messed both my shoulders up for a while from benching to much and not enough corrective work. I would take a few weeks off from benching(as hard as this may be i know it was for me) and add in stuff like pushups, facepulls, and other things to help with your internal rotators. Also front squats and overhead squats did more for my back squats than anything else after i hit a period of stagnation.[/quote]
ok, I thought of adding face pulls to my routine. I’m only benching once a week until my shoulder gets better, I’ll add in some front/overheads for something different, and I’ll add facepuls and abs on their respective days. Will facepulls strengthen my shoulder/rotator and help my shoulders stay healthy? If you have other lifts, or drills to help the rotator I would really appreciate it.
so my routine will remain as is, with facepulls on upperbody days, and standing cable abs on the lower body ones.
Today:
Clean and jerk
115x4
135x3
145x2
Military press:
95x5
100x4
105x3
Chins
mex5
+10x5
+25x5
Dumbell row:
60x6
65 2x5
Today:
No belt, I had no idea where it was until i left. Some asshat who sat on a shoulder press machine for the entire time I was there had it on. given it’s the only one that fits me, this asshat had ti on the near widest setting when there were like a half dozen belts that would fit his large gut. NOT TO MENTION HE DIDN’T TOUCH A FUCKING FREEWEIGHT THE ENTIRE TIME.
Anyways:
boxsquat:
185x5
225x5
275x4
295x3
315x2 (missed third rep)
Calves
140x15
190x10
190x10
my gym was so fucking packed with asshats today i couldn’t get to the GHR because overweight housewives where upside down on them doing abs holding pink dumbells. I tried doing snatches but I was way to exhausted to get to form right.
Dumbshit blond kid with his bangs turned up, tiny ass calves sporting a sleeveless, not taking weights off anything, and spending 30 minutes curling.
RE bench press 3x up to 20 reps then add weight
DB rows 5x4-8
military press
ME squat variation to max (box atm)
Cleans 4x2
calves
ME bench press
military press 3x5
inline db press 3x8
chins 3x3-8
snatch 4x2
deads to max
jerks 4x2-3
I jsut can’t boxsquat twice a week with all the other lifts I’m doing. I can’t give full effort to it My body just can’t take it. it’s counter productive.
Can I add deads to my friday workout after snatches? I don’t think I’ll be to burnt after snatching to deadlift. My lifting partner can’t lift on wednesdays. idk what to do. I think I need less work volume and I’m fucking myself over with the ridiculous work volume.
I’ll give what I had posted a few weeks to see if the format makes up for having to train with a different guy. only time will tell.