Gave my employees the rest of the week off because we’ve had a killer month. They’ve pushed hard for the past few weeks, so I knew it was time to let off for a bit.
It’s crazy how lifting directly correlates to the the real world. You have to work in waves so you don’t burn out and can keep improving day in and day out. I take that same approach to monitoring my employees and so far it’s worked out well.
Went on a YouTube binge again lol. Will have to take a break soon. But few gold videos:
BACK SQUAT (ss: Hanging Leg Raises)
365x3
385x3
405x3
425x3 445x3 (PR!)
SNATCH GRIP DEADLIFT (ss: GHR)
315x8
315x8
315x8
SPRINTS (50 yards)
10 @ 80%
NOTES
Hit a new Squat PR! But 445 felt really heavy for how many reps I can do at 405. My legs are definitely strong enough to handle it but I need more strength in my core and upper back. Since I’ve been doing more of 4 day upper/lower I think I’ll add in some heavier ab variations, good mornings, and drop the volume with pull-ups and really hit some heavy rows. I’ll squat 3x a week, but the 2nd day will be heavy low rep front squats. Get that upper back STRONG! I think I can get to 500x3 by end of this year for sure. Maybe a little longer, but that’s ok. I’ll stay beltless like I have for all these years. All I wear is shorts and my Adidas Adipower weightlifting shoes.
My log should be home by the time I get back. Excited to try those viper presses this weekend!
So today was fun. Before the St. Patrick festivities started I ended up going to my friend’s place of business to test my 40 time. They prep people for the combine and NBA draft and handle NFL/MLB/NHL/NBA players. Landow Performance here in Denver. They have the auto timer on each side for the 40 yard dash, so there is no human error.
I ran a 4.726.
So I will never be a 4.4 guy. I COULD get to be a 4.6 guy, but that is pointless.
Based on his assessment I have a HUGE burst right off the line. So from 0-25 yards I move fast, BUT from 26-40+ yards I slow down because I have short legs. I am not a strider. His assessment is there is absolutely NO need to practice a 40 yard dash. I have D1 type athleticism (too bad I didn’t unlock it in HS lol). My broad jump was almost 10 feet. Which for a person that doesn’t play any sports is extremely explosive. With practice I could get it probably over 10, but even that is pointless.
His overall assessment is I have really great genetics and I’m strong, so I should pursue just something that I can have fun with. I don’t have world class genetics so my primary goal should be to stay strong and healthy.
Lol I never knew I was THIS athletic either. Strength training opened the door for me. But now thinking back, I was always generally good at sports. Never great, but could hang for a bit.
I rock a beard. Nothing crazy just a regular beard. If I shave, I look 17 lol.
Well, yeah, but who wants to be ‘good enough’? I want to be awesome. If I could have your speed and hops then I could’ve been Zion before there was a Zion!
Haha for sure man! It blows my mind when I see some of those D linemen in the NFL do back flips. Biggest humans I’ve ever seen still to this day are Vince Wilfork and 2 Williams that use to play for the Vikings. Can’t imagine being that big and that athletic and that strong lol.
It would be cool if I could be over 6 feet as well tho haha! So since I can’t grow anymore, gotta just jump up haha!
I do L pull-ups quite a bit. My core strength and stabilization are not really lacking overall.
I think I might drop the chin-ups and just do more rows. I could stick between t-bar and bb and then during phase 3&4 do do underhand bb rows and I could mcguiver it and do something to do seal rows. Like sprinkle chin-ups in but not really make it an emphasis for the next 12 weeks.
I found doing “seal” rows on an incline bench on the lowest setting I can not touch the floor works pretty well with dumbells. I also hang off the bench right at my lower chest level so I gain a little distance from the floor. I’ve McGuyvered it as well but I hate elaborate/goofy set ups at the gym.
I workout at home primarily now so no DBs for me. But I’ll figure it out. I think BB row (underhand or overhand), T-bar rows, and pendlays will be my go to.
I did pendlay rows and pull ups. You can always change the tempo to make pull ups harder.
And for the record, I do pull ups. I use a shoulder width overhand grip. I consider the underhand grip to be chin ups. Have you tried pull ups (according to my definition)?