Ass Banana Flapjack House

Warmed up with soft tissue stuff and dynamics.

Incline Bench 145x3, 165x3, 185x8 135x15
Inverted Row BWx3, +25x3, +45 3x5, BWx10
DB Press 45’s 4x8
Chinups (Neutral close grip) 4x5, 10x3 (Did these on the top of each minute.
Pullaparts x25, x20, x20, x20, x10, x5 (100 in 5:30)

Incline bench felt easier than expected, decided to give it a try to see how the elbow does with it. Elbow has been great lately so yay. No video of incline because my computer is a sassy bitch. So inverted rows instead. Going to increase rows, and db press. Chinups were a volume pr for sure. 50 reps in 13:30. Not great but getting better. Never was that good a chinups/pullups but always trying to get better. Fun fact, did my first pullup like 2 or 3 years ago I think.

Warmed up with soft tissue and dynamic stuff. Also set my hips cuz I felt like it.

Front Squat 175x3, 195x3, 215x1, 225x6, 195x5, 225x3, 175x5, 155x5, 135x5
Snatch RDL 190 4x8
Bulgarian lunge 50’s 4x8 each

Front squat form felt good until 225, then it felt like shit. Also I need to stop recording from the back, it makes me look like a flex my lumbar spine hella bad but its just my shirt going with my donk. From the side I still have a very slight arch the whole rep. Snatch rdl felt iffy, form looked fine, but they didnt give me the real good stretch. Still felt it in my hamms and a little donk. Lunges sucked thoroughly. Was falling all over the place, and didnt feel them in my donk at all so i suspect form was off. Afterward though I had the craziest vastus medialis pump, it was real weird. O, and on the front squat I didnt like my form so I did 225 again after a backoff set. Looked better. Video looks like i tried to sit back n shtuff. Notttta fan. And my right lumbar erector feels tight right now but not the left. Dang this workout was wonky.

Warmed up with soft tissue work, and some dynamic stretches.

Press 115x5, 135x3, 150x4 Backoff 115x8
Push Jerk (singles) 185, 185, 195, 200, 205, 210, 215, 205, 185, 185.
Chinups 38 total some weight some not.
DB incline 55 5x8
DB rows 85 5x10e
Upper back stuff x100 reps total

Press felt pretty good, so i felt like doin some heavy overhead stuff. Push jerks were real good until 215. Did a pressout on 215 and stumbled a little. Easier than the last time I did it so it ties a PR. Chinups sucked so i just started supersetting them with db incline. Bench was too light, so ill increase an easy five pounds. DB rows were really strict, so i got a really good like mid trap and a little lat pump going. The upper back work gave me a huuge upper back pump. Good overhead stuff and db rows, rest was meh… Planned on putting up the pressing video, I can put up the push jerks if anyone wants to see some. They are only singles, but meh I can post a few if anyone wants.

Warmed up with soft tissue and dynamic stuffs.

Deadlift 275x3, 305x3, 345x1, 345x5, 365x1
Front squat 175 8x5
Front squat hold 275 3x30s

Deadlifts weren’t terrible, but they did pretty good. The first 345 was going to be my top set but it rolled off the pillows so I said screw and did it again as a new set. Front squats went real good, prolly gonna go up a little next time. Did some heavy front squat holds with my 1rm. Really liked these, so thinkin ill do them after front squats more often. Also dropped 275 on my squat rack trying to rack it. Scared the shit out of me. Got it on video so ill post it in another post.

This scared the piss out of me. You can see that it just sits at the edge of the rack. It just rolls off and bent the crap out of the safety catches. Might have to get a new pipe if it doesnt fit in the holes very well. O well nothin bad happened. Funny though, it happens in the last 5 seconds if you are impatient.

Decided to do an impromptu squat session after doing some goblet squats for mobility.

135x10, 185x5, 225x5, 255x3, 275x3, 295x1, 315x1

Warmed up with soft tissue work, jump rope, and some dynamic-ish stuff. Like 10-15m total for warmup.

Incline 155x5, 175x3, 200x5, 155x10
DB Press 45 5x8
Chinups between almsot all sets 10x5/50 total
DB Rows 85 5x10
Pullaparts x100 reps in 4 sets

Incline felt pretty good. You can see in the video I should have stopped after 4 reps. O darn, decided to go into tard mode and barely got it. Press went decent, form felt like shit the last like two reps of the last two sets. Still like barbell for overhead stuff more, not sure why but I will stick with it. DB rows, felt them a lot in my back, mainly retractor area. Good stuff. Chinups went better than expected between sets got all 10x5 with prolly a rep in the tank on all. Pullaparts for the pumpy upperback stuff. Session took about an hour excluding warmup. Form critiques always welcome.

Warmed up with some deep squat stretchy stuff, soft tissue, and some dynamic stuffz.

Squat 225x5, 255x3, 275x8, 225x10
Deadlift 225 5x8
Weighted humps (Glute bridge) 275 5x10

Took about 50 minutes total
Squats felt pretty good, coulda went for a few more, but I was starting to lean a little bit. They also felt slow as shhhhhit so I shall accept it. Deadlifts felt like good form, really practiced that stuffz. Forearms had a huge pump going. Didnt do touch n go, but they were a slight pause at the bottom so lots of grip. Barely held on for all the sets (double overhand of course ;p). Glute bridges felt strong/gettin dat ass strength yo. Felt a lot of butt action goin. Didnt feel like doing core stuff so I went with the humping cuz donks are important. Good session, got a lot done.

Knew school would be hectic this week so its a planned deload.

Front squat barx10, 95x5, 125x5, 145x5
Press barx10, 60x5, 75x5, 90x5
Glute bridge 225 4x8
DB rows 65 4x8e
Ab wheel 2x10
Pullapart x100 in 3 sets

Under 45m

Felt stiff before and such but feel pretty good afterwards. School was hectic this week so light week was a good idea. Form felt good and everything felt right. Gonna go light until Monday.

Warmed up with soft tissue and dynamic stuff.

Squat barx10 95x5, 135x5, 185x5, 225x5
Ring pushups bwx5, feet 24" 3x5
Inverted row bwx5, feet 24" 3x5
Turkish getup 25 2x3e

Nice easy deload day. Did some ring dips after stuff for fun. Feeling really good joint wise. Back was annoyed from 8 hours of sitting in a class, but its just felt off so whatever. Annoying but nothing major. Monday ish gonna go hard agaiaain.

Warmed up with soft tissue and dynamic stuffs.

Front squat barx10, 95x5, 135x5, 165x5, 185x5, 205x5, annnd 165x10
Press barx10, 65x5, 80x5, 95x5, 115x5, 135x5, aaaaand 95x10
Power clean 165 6x3
Ring dips 4x5 (20 total)
Chinups x7, x5, x5, x5, x4, x4, x4, x4, x4, x3, x3 (40 total)
Pullaparts x50 (4sets)
Neck work, extension 30 (3sets), flexion 20 (2sets)

Took about 90 minutes-ish.
Front squats felt really good. 205 was super fast and 165 was really good form, but a bitch on the lasst 3 or so. Press felt really good, form was good, tried narrowing my grip and such. Power cleans were the first time in a while so I think they went good. Easy though, need to increase them. Ring dips got better by not doing them lol. Felt tough, but good in the chest, delts, and triceps. Chinups are a bitch still, but eh whatcha gonn do. Im workin on them, they are gonna be made my bitch. Then superset of neck work and pullaparts. Remembered to do neck finally with my prehabby shitt, and my neck is tiiiired. Its gonn be fun tomorrow on my internship starting up. Sore neck n shiiit. Gonna post video on squat press powerclean and may dips. Any form critique welcome! Bye baby boos.

Press yo 135x5.

Power clean 165x3. Eaasy peeezy

Warmed with with soft tissue work with a bowling ball (sounds weird, but shit it worked great) and dynamic stuffs

Front Squat barx10, 95x5, 135x5, 165 2x5
DB Rows 45x5e, 65x5e, 90 3x8e
Glute Bridge 295 4x8
Suitcase Holds 135 3x30s each

Front squats form felt great. Knee was making the craziest sounds the last few days and before the session, but all that cleared up with a good soft tissue and dynamic warmup. Felt good. Rows felt strong and in the back and such. Bridges felt strong, gonna increase like 20. Suitcase deadlifts were a little to heavy, so form might not have been prefect. Session was good and short. Had some homework I needed to get done, so couldnt take forever. But for real my knee sounded like a 90 year old mans, it was fuckin gross. On my internship on monday I had a stroke patient yell MOO at me, and had a 90 year old women tell me she wanted to kiss me. O yeah a 88 year old man told me that he had 5 kids with his brothers wife, then married her. Yeah messed up. Good times in the nursing home. No videos sowwy…

Warmed up with bowling ball soft tissue stuff, dynamics, and jump rope.

Front squat - barx10, 95x5, 145x5, 170x5, 190x5, 205x5, 170x10
Press - barx10, 70x5, 95x5, 110x5, 125x5, 137.5x3, 110x10
18" Deadlift - 225x5, 275x5, 315x5, 345x5
Chinups - 30 in 7 sets
Front squat hold - 295 3x30s
Neck flexion x50 in 3, extension x50 in 3, pullaparts x50 in3

Not at home with my computer currently, so videos later possibly. Front squat form felt good, but harder than expected so good thing I only needed 3. Press felt good, but harder than expected like front squat. 18" felt good, first time in a while for those. Got my hammys and erectors some good work. Chinups didnt feel right, felt it mostly arms. So then some isos and quick neck and upperback circuit. Not a bad session, feel pretty good about it. I like turtles.

Front squats from yestuuurday.

210x3

Any form critiques welcome

Press from the day once past.

137.5x3

Any critiques welcome

Rack pull/18" deadlift from two days before tomorrow.

345x5

Critques are goood

Warmed up with soft tissue, dyanmics, and some band tractiony stuff.

Front squat 185x3, 205x5, 225x3, 245x3, 265x2 x1, 225x3, 185x5
Incline bench 135x5, 165x5, 185 3x3, 135x16 x4
Deadlift 225x3, 275x3, 315x3, 335x3
Chinups 42 between sets of other stuff
Pullaparts x100 with 6 rests (5 breath rest)

Took about 75 minutes. Front squat felt good so why not just go heavyish. Form did look terrible to me, but felt like a metric fuck ton. Incline bench was easy, could have gone heavier for sure. Gonna work up with that. Liked getting a lift off so gonna do them when my female is here. Deadlift felt good, but looks like I jerk it off the floor a little bit. Chinups were easy, was doing 3 reps between most sets. Might do 4 next time. Good session. If anyone know how to upload more than 1 video that would be awesome if the could tell me.

Incline bench 185x3, and yes my girlfriend is short.