Hardcore Essentials2

Thanks Biker.

Today I had a nap before lifting and it was nice to catch up on sleep.

ME Safety Bar Squats:(raw)
155 x 10
245 x 5
335 x 3
385 x 1

Good Mornings:
135 x 6
225 x 6
245 x 3 x 6

Romanian Deadlifts:
135 x 6
225 x 6
285 x 3 x 6

Hanging KNEE-UPS:
1 X 20

Felt strong not hurting too much now so this was a good lift.

just catching up in here.
sorry about your meet- more time to heal and prep for the next.

Always impressed by your work ethic- physical work x2
and training still ove how you combine the big 3 or their variants every session.

Thanks Mr. Bro. One has to keep on keeping on. Trying to regain my umph.

Had a decent lift today:

DE Bench Press:(alternating grips)
135 x 10
195 x 9 x 3(EMOM)

Slingshot Bench Press:
245 x 3
305 x 1

Triceps Push-downs/Hammer Curls:
80 lbs x 5 x 12/35 lbs dumbbells x 5 x 12

Bent-over Rows:
135 x 6
225 x 3 x 6

Dumbbells Front Raises/Laterals:
35 lbs x 2 x 6/2 x 6

Standing Crunches:
80 lbs x 20

Went well and fast.

Strong work as always GV. Hope everything is going well for you.

Thanks Dave all is as well as can be.
Got in a swell lift today.

12/13/16 Tuesday

DE Squats:(EMOM)
135 x 10
225 x 5
315 x 9 sets x 3 reps

Front Squats:
135 x 5
225 x 3
275 x 1
315 x 1

Deadlifts from pins just below knee:
135 x 5
225 x5
315 x 3
405 x 1

Hanging Knee-ups:
1x 20

Felt good

Glad you’re getting consistent workouts.

Really good front squat weight.

Thanks Biker, backing off a little is paying off.

So, got my lift in while watching after my girls playing and competing for my attention. Made for a greater challenge.

12/15/16

Pullups:
3 x 5

ME Incline Bench Press:
135 x 10
185 x 5
225 x 1
255 x 1
280 x 1

Standing OHP:
135 x 2 x 5
165 x 3
205 x 1

Triceps Push-downs/ Dumbbells Hammer Curls:
80 lbs x 5 x 12/35 lbs x 5 x 12

Bent-over Rows:
135 x 6
225 x 4 x 225

Standing Crunches:
80 lbs x 20

American Express delivered a new 45 lbs Olympic black bar to me by surprise today. My wife and mom bought it for me for Xmas. I got it right before doing OHP and used it for the rest of my lifts. I’m very thankful for my new bar that is not bent or warped.
I requested the black bar through New York Barbell because I’ve bought from them before and their prices and quality are excellent. The bar has well moving collars, is 7ft long, and is rated to 1000 lbs. I’m stoked even though I wasn’t supposed to open it until Xmas. I mean come on they delivered it while I was lifting. Yeesh, what’s a guy to do.

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What a great Christmas present! Of course, you had to use it.

ChickenLittle, thanks for the support. I think it was an obligation.

Had a nice time to lift tonight and all with my new black bar, oh yeah!

Safety Bar Squats:(raw)
155 x 10
245 x 5
335 x 3
385 x 1
435 x 1

Quarter Squats:
135 x 5
225 x 5
315 x 5
405 x 3
495 x 3
585 x 3

Good Mornings:
135 x 6
225 x 6
265 x 3 x 6

Romanian Deadlifts:
135 x 6
225 x 6
315 x 6
365 x 6
385 x 6

Hanging Leg Raises:
1 x 20

Felt Strong.

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Of course you had to use that new bar. You should feel those quarter squats nicely tomorrow.

dhoke231, you’re absolutely right. I think my hammies and back are feeling the whole lift already so tomorrow’s 8 hour shift at work will be a hoot. Hopefully I will get about 7 hours of quality, healing sleep starting in a few minutes.

When you do quarter squats are you coming to a stop at the safety bar, or are you treating it like a normal squat and just pulling up way short? I was told how they can improve your deadlift. I was told to rest the bar in the safety bar, and then go up again. Just like a deadpress. I can’t do it on our squat rack, because it sucks.

A new bar!

Does this mean we can be watching for a 1,000-lb squat from you?

Crippler, I do the 1/4 squats to the support bars/pins, stop and explode up. I hope that helps my deadlift.
Snap, I will only be doing 1000 lbs in my dreams.

Thanks. The that is what I thought. The set up of our rack makes it almost impossible. I tried. I may try to use the Smith Machine. It might be my only way of doing quarter squats.

Crippler, hope that works for you. It always feels good to handle the heavier weight.