May have gotten carried away this time…
Monday; Iron Warrior.
Ran into a buddy; worked up SQ and BE together.
SQ: Up to 1@ 255, 285.
3@ 315.
3x1@ 315. 315 is a true 3-rep max for now; barely done SQ’s in 7 weeks.
BE: Up to 2@225
2@ 235
2x2@ 245
3x3@ 225
Mixed in pull-ups @ 5x5, and face pulls @ 5x10 (hard)
Abs; 5x10
Tuesday, 10/31.
Block pulls, below knee.
con/ sumo: 3x6 each @ 225.
Conv., double overhand: 2x3@ 275
1@ 315
1@ 365
1@ 405.
Backed off, switched to mixed grip.
2x3@ 315
1@ 365
10x1 @ 415. EMOM. Sweet Bro.
Bent over rows, off blocks: 5x5@ 185
H. Inc. BE: 2x5@ 135
5@ 155
5@ 175
2x3@ `195. PR, only hit singles last time.
Flat pin presses; 1/2 rep I’d say: 3@ 185
3@ 225
3@ 255
2x3@ 275
abs, face pulls, pull ups mixed in.
Thursday, 11/2.
Abs, Rev. hyper: 3 sets of whatever.
SSB/ parallel box: 3x5@ 135
5@ 185, 225, 255
5@ 285. Pretty much all I wanted= 5 rep max.
Top 1/3rd, to pins: 5@ 315
3x5@ 365
Belt SQ pull throughs: 10@ 190, 280
3x10@ 370
Rev. hypers: 3x10, and band work.
Friday. Abs, Rev. hypers; 3 sets
BE: 2x3@ 135
3x3@ 185
BE w/chains: 135+ 70lbs, 6x6. Solid pause, then explode.
Pull ups (after): 6x6
Leg press: 5x20 @ 320
A couple gym pals working with chains, so I tried them for the first time. Liked it a lot.
You went to the store in that? Freaking awesome.
Sure did Cripp I DID take the mask off for the security guard though, until I left the store…
Got a few good looks. People don’t notice much, until that arm reaches in front of you, to grab some garlic, from the produce section…
Saturday, 11/4.
Tried some new things at the gym tonight. Did a couple circuits, pumped pretty hard, and kept moving throughout.
Abs, rev. hyper, calf: 3x15 each.
Hex bar OHP: 2x5@ 75 (bar)
5@ 95
5x5@ 115.
Finished with a 20 rep drop set.
Lots of bandwork too. Pretty much all I wanted with these; lots of pressing this week.
DB declines: Press= 10@ 30, 40, 50.
10@ 30 for flies + 10@ 50 press. 3 times.
Seat hams, belt sq, calf: 5 rounds of 15 each. Done continuously
Pulldown pump: 3x30
Prowler: 2x100’@ 300lbs.
Reverse prowler drag: 4x100’ @ 300
Hard way to finish the legs; felt great…
The above looks like a mess, but it sure had me pumped all up and down. Cranking up 3 more training days, before family time w/ 3 days away from gym. If I do this right, I’ll train (and eat) my way back over 190lbs in a week :)…a good 190 of course.
Monday, 11/7. More banded fun.
abs, rev hyper, face pulls X 3 sets.
BE: +70lbs, all chains off floor at lockout; all reps paused. 2x3@ 95
2x3@ 135
3@ 155, 165, 175.
3x3@ 185.
Belt Sq: 2x5@ 300
2x10@ 300
4x10@ 500
Pec. deck and seat Tri extensions: 4x10 each to finish.
Gym was busy, so I mixed it up a bit. Chains are pretty cool. I’ll have to look around here, figure how to best use them; or at least, something to try with them.
Tuesday, at the big gym.
Had a 242 dude, in a shirt, going for 605lbs a couple times; missed one, 2nd was better but had some ‘safety’ hands on the bar…but still
So THAT got me going for sure.
Warm: 3x 15 on cable crunch and rev. hyper.
Block pulls/ below knee: Many sets con.& sumo, building up to; 5x4@ 365/ set of 10@ 365. Very quick re-sets on all sets; no bouncing ect. No video but JeeZ that was tough
Bent rows/ same blocks: 4x6@ 185
2x4@ 225
Pull-down pumps: 2x30, multi grips.
Abs, seated hams; 4 sets each.
Train Thurs. AM, then 3 days off with family.
Chicken, pork…pancake party(s).
Mid/ upper back is sore and tight today; go figure.
Can’t imagine why you’d be sore after so little work.
Yeah I can see how 605 can get you charged up.
I’m back; what did I miss ???
So, 7days off work, and no computer to use. Now, I’m signed up to work the next 8 days straight; early holiday coverage and stuff.
I’ll still be able to mix in training just fine: work, eat, sleep, train…should be it for the next several days.
I’ll get caught up when I can…
Good luck. Everything was the same. People lifting big weights and biker talking folks into handstand push-ups.
Count me out of THOSE for sure…I figured I didn’t miss to much. Looks like your settling into the new gig; checking on your posts I was.
Some highlights, to keep track a bit:
Mon, 11/13.
Box SQ, a shade above parallel; Up to 3’s@ 255, 285, 315
3x3@ 315
3@ 335
3x3@ 355
Belt SQ: 3x15@ 500
Abs, Rev. hyper
Tues., 11/14.
Drumming= 10-1, about 1:45 total playing time.
DL; 4’s @ 275, 315, 345, 365 (not great)
4x4@ 365 from 4" blocks
Box DL: 3x6@ 315.
Bent row: 3x10@ 135
DB press: 6’s @ 50, 60/ 4x6@ 80’s
Laterals: 3x15@ 20’s.
Abs/ calf/ rev. hyper.