I’m very late but happy belated birthday!
1 Like
Thanks! I’m almost at an age that i don’t consider to be a child. It’s a bit terrifying, since I feel like a 13-15 year old most of the time.
1 Like
10/3 Pull-a-palooza a.k.a. lower back pump of death
Barbell walk and RDLs
Clean and jerk, hook grip
135 for 8 singles
Power clean from floor
175x2
205 for 5 doubles
Clean grip high pull from hang
235 for 3,4,5,4,3
Pendlay Row
205x6x3
Clean grip deadlift
315x8,12,20
Chins
+45×8×3
50 back raises on GHR with various pauses, eccentric, and concentric timing
6 Likes
10/4 Be less slow day
Band overhead squats and hangs
Power snatch from hang
115 for 8 triples
135x1
155x1
165x1
175x1
185x1
205x1 sure? Total pressout but who cares
Box jumps
Bunch of doubles, worked up to a 57" for a single as a top “set”
Seated box jumps
Holding 25 lb KB at sternum
9 total reps to a 42" box
11 total reps to a 38" box
100 band rows
3 Likes
Solid jumps! Or springy jumps, I guess.
1 Like
Thanks! I’m a bit broken, i actually jump higher with a pause (today’s were paused). If i can get that worked out, I’d assume there’s a bit of height in the tank.
1 Like
10/6 upper hypertrophy and capacity
Axle strict press
95×5
115×5
135×3
145×8 PR
135×9
125×9
115×9
105×9
95×9
Triceps still definitely seem to be the weak point. Weight starts to stall an inch or so above head
Axle Row
135×12×3
135×30
DB waiter walk
75×300’
75×150’
75×150’
5 rounds of
10 band tricep extensions
10 band straight arm pulldowns
10 band facepulls
Band resisted ab wheel rollouts
Timed DB press
60 seconds
10 lbs dumbbells
90 seconds rest between sets
Min. 1: 72
Min. 2: 54
Min. 3: 43
1 Like
I don’t know how the heck this could be true with your dip strength! Unless you’re a chest dominant dipper?
I must be. I do really try to lock my dips out though. I think it’s different portions of the triceps. Decline and flat bench positions never feel weak in the portion of the rep usually initiated /propelled by the triceps. However, on incline and overhead the “triceps area” of the lift is always rough.
Ya this is probably the case. 145 for 8 is still a strong overhead though, so good job regardless.
I have big goals. 185 for 10 
1 Like
I’ll raise you one.
185x11 
1 Like
10/10 late to gym
Power snatch from hang
EMOM
Triples with 135
Clean and press, no leg drive
135 for 3 sets of 8
30 chins on grenade attachments with 10 count eccentric.
Sandbag to shoulder
10 min EMOM
150 lb bag, 5 reps
This was MISERABLE
I’m lying in the back of my pickup, still trying to catch my breath.
3 Likes
Goddamn dude are these straight?
Are you assuming my orientation?
No, 30 straight could barely happen on a bar with some limited ROM. Sets of 5, 60-75ish seconds between sets
1 Like
Are you assuming my ability to assume someone’s orientation?!?!?
1 Like
Are you assuming I made an assumption by using the word assumption to misinterpret your use of a word?
1 Like
Are you assuming he made an assumption about you assuming his ability to assume someones orientation?
10/11 didn’t feel like squatting, only gave myself 30 min to train
Push press
Focusing on pushing through instead of dipping under to catch
Barx3
Barx3
Barx3
95x3
145x3
195x2
195x2
245 for 5 singles
195 for 3 doubles
Chins SS/with dips
Bwx5/bwx5
+45x5/+45x5
+70x5/+70x5
+105x3/+105x5
+150x1/+150x5
+80x6/+175x5 probably dip PR
+80x6/+200x3 also dip PR
+80x6/+80x8
+80x6/+80x6
60 second amrap
Db ohp
15 lb dumbbells
62 reps
1 Like
10/13 another quicky. In out and showered in 26 minutes
SSB Squat
Barx8
Barx8
135x8
135x8
225x8
295x8
315x8
335x8
Add belt
365x8
Clean grip high pulls
135x3
225x3
275x3 from hang
275x3 from floor
275x3 from hang
275x3 from floor
275x3 from hang
4 Likes