Strict Press
175X5X8
Bottom up press 50 kettlebell
3X10Xeach arm left is now less shaky than right?
Cheated seated Laterals
40’sX12 strict
60’sX8 swing
80’sX2X5 holy fuck did those get heavy fast. The cheatiest. 100’s now seem way further away.
Skull Crushers
60’sX3X8
weird pain behind right scapula need to get scap release again. Also need more peanut butter and honey sandwiches on that protein bread. Fuck those are good.
Stiff Leg Beltless DOH
405X5X8
fluffy
Pull Ups
6X10
Right scapula hurts like fuck, called it there went home. Roll it out tonight, neither of the PT’s at the gym could get it to pop.
Crose Glip Bench Pless
295X3X8 lightnin’ easy
Incrine
315X5
365X1 way way way better than last week. Video on this one
Skull Crushers
60’sX3X9
Pull Ups
3X10
Hammer Grip Pull ups
3X18
BOOM
Well. Today was a good day. Fuckin A.
Back Squat paused beltless etc
3X8X325
Front Squat
135X10
225X10
275X5
315X3 felt like an empty bar
365X1
385X1 awesome, second time back to these and I’m within 20lbs of the PR I set at 260 deep as fuck and awesome
Heavy as fuck tension banded GHR
5X5
and then i fucking died
bodyweightX1X20, zombie status. Hamstrings are still vibrating.
Hanging windmills
3X15
Pull Ups
2X15 Maybe A PR actually?
Bodyweight 244
SHoulders triceps
Strict Press
185X3X8
hit some singles just to see where I am at
225X1 air
250X1 easy
275X2X0 close both times, stuck high and ground against both for a solid few seconds. Not far off. would have been 30 over bodyweight strict
Laterals
40’sX10
60’sX10
80’sX2X6
Skull Crushers
50’sX10
60’sX8
70’sX6 awesome.
50’sXalot
Close Grip feet up no arch
315X3X5 paused.
Dead and done.
mirin’ pretty hard
Stiff Legs Beltless DOH
430X3X8
Just feel like a giant pile of shit fucking medicine. Everything hurts joints are all achey couldn’t do a single pull up, did 3X20 bodyweight GHR and called it, eating the world and sleeping as much as possible.
315X12 PR Close Grip
Incline 385 in oly platesX1 PR I think that makes it 377? Something like that.
Push Downs
250X5X12
Hammer Grip with chains
5X8
Deadlifts 7/26
475X12
Reverse Hypers 6 platesX3X10
Pull Ups 5X8
Chest supported row 5 platesX3X6
GHR 3X20
so fucking dead.
Squat 365X12
Fuck.
Lunges
ughXuggggggh
Pull Ups
2X13
Abs5X20 unsupported weird sit up thing
GHR 5X20 need more ass.
Unexpected Ogre bench day.
Close Grip
185X10
225X10
275X6
315X5
365X1 long pause
385X1 long pause
405X1 long pause
slingshot
455X1 long pause
475X1 long pause. Easy.
500X1 Need a new white whale.
@240
2X10 pull ups. Called it. Still have to do bench crew day Saturday, some light rep work probably stay under 315. Great day.
Monday.
Oly Squats
up to 405X10
forgot to wrap my wrists, they ache a little
Lunges 65X2Xthe gym. Fuck.
GHR 45X3X10
Weird adductor abductor thing rheta does
4X10X120 4X10X140.
Unsupported sit ups on GHR 45
3X12
Done as fuck…
Tuesday
Shrugs up to 605X3X10
Pull Ups 6X10
Went home. Too fucking hot
Wednesday
205X5X5 strict press nonsense easy
Strict Laterals
55’sX4X12
Skull Crushers
45,55,65,70’sX10,10,10,7 PR
Dips
1Xfuckton
Slidin on home.
Bench Day…
close grip paused
45X10
135X2X10
225X1X10
275X5
315X5
365X2
385X1
405X1
430X0 Had the lift was grinding, spotter grabbed it early, would have been a 15lb paused pr. video up soon but it got touched so it’s not my lift.
Incline
221X10
265X10
309X5
354X1
398X0 almost. shucks. No PR’s today
Pull ups
4X10
Skull Crushers
40’sX10
3X10X60’s
8/14/12 Squat
kind of
up to 405X1, 425X1 (was supposed to be X10)
called it
abs GHR’s 100 reps with the bar in 5 sets.
SI still fucking with you?
Yeah but it’s slowly getting better, more good weeks than bad now, just need an obnoxious warm up time which I often don’t take, after this meet I’ll get it fixed for real.
Tuesday
Banded Pull Ups
6X6
Dumbell Rows
200’sX4X8
Wednesday
Seated Military
135X10
225X8
275X3
295X2
315X1
295X2
225Xalot
Skull Crushers
5X10X55’s done, elbows hurt. Rack Pulls tomorrow.
Thursday Sumo, Block Pulls
135X10
225X10
315X10
405X10
495X5
545X1
605X1
645X1
675X1 10lb PR or 15lb PR not sure.
Saturday 8/18
Bench
Reverse Grip Paused
up to 315X8
335X5
Close Grip paused
up to 365X3
385X3
405X2 PR never paused a double.
8/20
Oly Shoes Squat
took some singles up to 500X1 no pain. Nice. Weighing 235 somehow, must be super dehydrated but the PT and stretching magic seem to be working.
High Front Box squat
up to 405X3. Fuck.
Had to leave early, bang out abs/ghr’s/pull ups/ tomorrow on upper back day.