Today was a great workout. Today was the workout where I finally feel like I’m getting strong again. Before this workout I felt that I was still trying to get back into the iron game from my long time away. Today I finally felt like I was back. I still have a lot of work to do, but I’m back. Exactly 1 week ago I got 385 for my last single with terrible form and didn’t quite touch my chest cause I panicked and pushed early.
Friday:
3x5 @315,335,355
3x3 @375,395,405
2 @425
1 @435
Seated Military DB press 4x8 @ 100
Pullovers/french press 4x6 @ 115
Standing DB tri ext 3x10 @ 55,45,35 Note to self:these hurt elbows. do rack press next time
Cable tri ext 2x12,3x10,3x8 @50 3x10 @40
Shoulder side raise 4x10 @ 40
Shoulder front raise 3x8 @ 30
Dentist yesterday so I bitched out and didn’t do legs. Instead today I did a total Upper and I’ll do Legs either tomorrow morning or friday when I’m on Vacay.
Wed:
DE Bench with a miniband 10@225, 12,10,10,8@255
Dips 4x6@BW 135
Pullups 3x8@BW
Widegrip pullups 5x6
Pullup Shrugs 4x6@BW 135
BB shrugs 20,15,20,15 @405
Cable Rows 3x8@250 3x6@200
Lat rows 3x8@200 4x6@150
SuperEZbar curls 3x8@165 (wrist and elbows hurt so I wont be doing that anymore)
Hammer curls 6x8@85
seated hammer curls 4x8@45 (was getting really fatigued)
Side shoulder raise 4x10@45
front raise 4x8@25
ext rot raise 2x10@10
The next few months I’ll have to work out in the morning because I’ll be doing 14 hour shifts. Therefore I need to figure out how to work out faster and so I’ll be doing lower volume and high reward exercises.
Monday:
OH squat warmup, couple sets squat warmup
Squat 5x4@405 (morning squats are much harder)
GHR 20,12,10,10
only had 45 min this morning. Will have more time tomorrow morning.
wed did a pull day. didnt have time to log it cause work has been 14 hr days. did some pullups then DB rows with 205 lb DB for sets of 6. Today I’m gonna go bench with some PLers (will edit)
Swung weights on bench today. Good workout. worked up to my last set at 365 swinging. Then went straight weight and fatigued out at 405. Swinging weights really fatigues you faster. Did some bent over rows and pullups after that.
Saturday:
Dead stop pin press 3" above chest worked up to 405 for a triple. Moved the pins up to 5" off the chest and worked up to 545 for a double
2 Board press
Standing military press using swinging weights
Pullups, wide grip 5x8, shoulder width grip 5x8
Lat Rows 4x8 @ 250 8,8,6,6 @ 200
DB curls 4x8 @ 85
Hang the weights from a strap so that they swing when you lift. Look up stump straps on elitefts. It is knidof like instability training but with a stable base.
[quote]tveddy wrote:
Hang the weights from a strap so that they swing when you lift. Look up stump straps on elitefts. It is knidof like instability training but with a stable base. [/quote]
Ah I know what you’re talking about now. Looks like it pushes the boundaries of tightness.
Goood lawd, you one strong ass mofo. I just saw the title of your thread, and was thinking, “hey, I’m trying to hit that weight by June!” Only I’m coming up, not down…lol.
[quote]jskrabac wrote:
Goood lawd, you one strong ass mofo. I just saw the title of your thread, and was thinking, “hey, I’m trying to hit that weight by June!” Only I’m coming up, not down…lol. [/quote]
lolol
Tuesday:
DE bench day
2x10 @ 225 warmup
10@ 275 with miniband
8,6,6 @ 315 with miniband
Wide grip elbows flared touching high bench
3x10@225
Dips
10@BW 45
3x6@BW 90
2x10@BW
@Jskrabac- I hope we both hit 235 by June. Lets make it a challenge.
@ Spar4tee- It really does get you tight. when I did military swinging weights my arms were wobbling several inches at the top. I was fortunate enough to meet Stump (that the stump strap is named after) in the gym a few weeks ago. He’s been helping me a lot.