So here maybe…
Bench:
Bench 5-3-1
CG incline ramp to set of 8
Low Db inclines RP 25-30
DB power cleans 2-3 SS
face pulls 2x SS
Overhead press:
OHP 5-3-1
2 board press 5x5 ramped
Lat pulldown RP
Kroc rows
curls 1 set RP
I like what I see, man.
Keep it up; go hard.
[quote]Flow wrote:
I like what I see, man.
Keep it up; go hard.[/quote]
Me too, me too.
I gotta mix DL and OHP on friday. Dentist appt+work tomorow.
DL:
warmups
305x3
335x3
365x8 or 9, idr
Overhead press
warmups
115x3
120x3
135x6 these sucked
lat pulldowns
Grip was toast, these were too bad to post
incline DB curl
35 10x5x3 RP
[quote]zephead4747 wrote:
DL:
warmups
305x3
335x3
365x8 or 9, idr
[/quote]
Real nice work on the deadlift! Feeling better about things?
[quote]mrodock wrote:
zephead4747 wrote:
DL:
warmups
305x3
335x3
365x8 or 9, idr
Real nice work on the deadlift! Feeling better about things?[/quote]
Not really, I just felt strong on them today, so I ripped shit up. I haven’t had a pulling session like that in a while.
Today:
Squat
135x3
185x3
235x5
270x3
315x4PR +2 reps
Bench:
warmup
165x5
185x3
220x3PR PR +10 pounds IIRC
CG incline
95x8
135x8
165x4 PR +10 pounds -1 rep
Db cleans:
went light on these, where bothering my elbow
whats iirc?
if I remember correctly
havnt been online for a while and looking today you have made some good progress congrats! keep on going hard!
[quote]HitEmHard wrote:
havnt been online for a while and looking today you have made some good progress congrats! keep on going hard![/quote]
thanks dude.
sadly, I had to merge today and tomorrow. There’s a show afterschool I’m going to.
Deadlift
warmups
belt+straps
405x3
Military
warmups
belt+wraps
150x3
assistance:
lat pulls
kroc rows
incline DB curls
Elbow joint is holding back my back work. Never should have stopped training arms.
marlboroman, I’m training at the Y this summer. Do you still strain there? Are the bars olympic or standard? HOw heavy do the dumbells go? How many racks/benches?
[quote]zephead4747 wrote:
sadly, I had to merge today and tomorrow. There’s a show afterschool I’m going to.
[/quote]
I’ve had to do this plenty of times because … of life. I do better training the main lifts first, upper then lower. If I have time, then the accessory work.
Sooo jealous of your pulling.
[quote]zephead4747 wrote:
marlboroman, I’m training at the Y this summer. Do you still strain there? Are the bars olympic or standard? HOw heavy do the dumbells go? How many racks/benches?[/quote]
yup , still there . bars are mostly olympic…usually plenty to go around . 2 power racks , usually not a problem getting one . 3 flat benches , busy on Mondays . 1 decline bench , 1 incline bench . bells up to 115’s (I think,I aint there yet). a few additional flat benches for DB lifts , 1 fixed incline DB bench , 1 adjustable incline DB bench . a curl station…heavily used. chalk is allowed , just dont make a mess . theres a mat-stack suitable for DLing , but its right in front of one of the racks ; but it’s good enough .
busiest times are from 4 to 6 PM , with the traffic tapering off towards the weekend .
lotsa young hotties for you to drool over .
and mirrors everywhere…so if you accidentally lift up the front of your shirt , you can look at your ab(s)…hahahahaha
I’ll check back here later
[quote]marlboroman wrote:
zephead4747 wrote:
marlboroman, I’m training at the Y this summer. Do you still strain there? Are the bars olympic or standard? HOw heavy do the dumbells go? How many racks/benches?
yup , still there . bars are mostly olympic…usually plenty to go around . 2 power racks , usually not a problem getting one . 3 flat benches , busy on Mondays . 1 decline bench , 1 incline bench . bells up to 115’s (I think,I aint there yet). a few additional flat benches for DB lifts , 1 fixed incline DB bench , 1 adjustable incline DB bench . a curl station…heavily used. chalk is allowed , just dont make a mess . theres a mat-stack suitable for DLing , but its right in front of one of the racks ; but it’s good enough .
busiest times are from 4 to 6 PM , with the traffic tapering off towards the weekend .
lotsa young hotties for you to drool over .
and mirrors everywhere…so if you accidentally lift up the front of your shirt , you can look at your ab(s)…hahahahaha
I’ll check back here later
[/quote]
Thanks man. I have no abs to look at though. My power gut should turn them on though right? I’ll probably be in there around 3:30 mttf if you’re gonna be there during the summer.
Today:
deaload
last set was 275x5 nothing special
hanging chair leg raises:
3x15 trying to hold the top part
Easy day, deffinately needed a deload more then I thought I did. The 275x5 was more difficult then I thought it would be.
Today:
deload
Bench:
worked up to 185x5
yet again harder then it should have been. I fucked up my hand somehow, and it made pressing a bitch.
CG incline
barx8
95x8
115x8
135x10 PR+2 reps
DB seated power cleans
25 3xfail felt the lactic acid buildup after each rep
DB bench
50 2x10 just did these to see how they made my shoulder feel
do u do db benching with a neutral grip? i have a pissy shoulder and even on inclines it doesnt hurt them at all, plus i feel my lats and tri’s activate more so it cant hurt
[quote]bignate wrote:
do u do db benching with a neutral grip? i have a pissy shoulder and even on inclines it doesnt hurt them at all, plus i feel my lats and tri’s activate more so it cant hurt[/quote]
never tried it.