I Wanna Log Too

Welcome.

I like the balance of your workouts, lots of leg work.

[quote]cavalier wrote:
Band complex? How does that work?[/quote]

i think of a complex kind of like a giant set or superset but without rest between any sets or changes in exercise.

for example the one i did last night the bands are setup and i begin pressing and i dont have to change position of my body or the bands to move right into the next movement. just change the path of motion of my hands. does that make sense?

So are the bands tied onto something, or you’re just pulling them between your hands?

[quote]cavalier wrote:
So are the bands tied onto something, or you’re just pulling them between your hands? [/quote]

i attach it to my powercage.

Sounds like fun.

You know, when I was a teenager, and first chose to get into shape, there were no barbells within miles, didn’t know what to do except calisthenics. Then Mom bought me a “chest expander” set, plastic grips where you could attach springs and pull apart. Worked out something of a routine, pull across chest, pull overhead, hook on foot and arm curl, that sort of thing. Had absolutely no idea the thing was years ahead of its time.

wendler week 2:

squats:
3x3 @ 135
1x3 @ 190
1x3 @ 220
1x3 @ 245

overhead:
1x3 @ 100
1x3 @ 115
1x3 @ 130, this last set was not strict press but push/press with 4 second negatives.

pullups: 2, 2, 2, 2, 6
started off with 2 reps to begin this 20 rep pullups challenge. this is progressing nicely.

slosh pipe walks with bar across back, 250ft x 1
i set it down on the end that i had not glued yet so all the water drained out and with me nearly falling twice i was good on these.

KB swings, done tabata style with 43lbs: 5 sets at 11, 1 @ 10, 2 more with 11 reps.

Welcome! Looking forward to following along.

power cleans:
1x3 @ 135

deadlifts:
2x2 @ 225
1x2 @ 275
1x2 @ 315
1x2 @ 345
6x3 @ 285, supposed to be speed pulls. they were more like eh pulls.

pullups: 3, 2, 3, 2, 3

bent BB rows:
3x8 @ 135

buelers: not sure what the other guys called them… im calling them this
2x5, each side with 45lbs plate on bar

some band abs stuff too.

360s:
2x5 @ 16lbs

wendler week 3

bench:
1x5 @ 145
1x3 @ 165
1x4 @ 185

i would have done more but some fucking dumb ass wanted to start a conversation with me even after i told them i was warming up to workout. by the time that fight ended an hour later i was an asshole and i was so pissed that even those 3 sets felt like shit and i just gave up.

front squats:
2x5 @ 95

wendler week 3
back squats:
2x5 @ 95
1x5 @ 135
1x2 @ 185
1x5 @ 205
1x3 @ 230
1x1 @ 260
my squats have taken a few steps backwards which is expected as i switched to a lower bar wider stance squat. this last set i took my feet in a few inches and it felt much better. so i think im going to stick to wide, but not so wide and relearn to grease the grove as i used to do with narrow high bar squats.

front squats:
1x5 @ 135
and my right quad started acting up. boo!

reverse lunge with back leg on swiss ball
1x8
and my right quad was still being stupid. double boo.

pullups: 3, 3, 2 and more were to be done but this attempt at 3 days a week has my brachiadorialis hating me so cut it short. im considering taking a week or so off of these.

wendler week 3:
axle overhead press:
1x5 @ 70
1x5 @ 100
1x3 @ 115
1x2 @ 130
3x5 @ 95

bent press:
3x5 @ 35lbs

360s:
2x5 @ 16lbs sledge

french press:
3x8, 1x5 @ 50

and for fun - double overhand axle deads:
2x3 @ 225
1x1 @ 245
couldnt hold on anymore. :frowning:

coan/phillipi week 4

squats:
3x3 @ 135

front squats:
1x3 @ 135

deadlifts:
1x5 @ 135
1x2 @ 225
1x2 @ 275
1x2 @ 305
1x2 @ 365
5x3 @ 305, speed pulls

i had another phone call from a friend that pissed me off and put me in no mood to continue after the deads. so it looks like accessory work will come after the next 2 workouts. i guess that just means that those muscles will be better rested and i can hit them harder. yay. and not to self, do not answer the phone when that person calls and im about to workout.

wendler, week 4, deload yay!

bench:
1x5 @ 95
1x5 @ 105
1x5 @ 115
each one was paused at the bottom for 1-3 seconds and i exploded up as fast as i could.

narrow pushups: 2x10

band complex: each item was done with 10 reps
flys, press, pullover, tricep extensions

wendler week 4, deload FTW

squats:
1x5 @ 45, front
1x5 @ 45, back
1x5 @ 95, front
1x3 @ 95, back
1x5 @ 115, back form here on out. done explosively.
1x5 @ 135
1x5 @ 165

farmers:
2x80ft @ 100lbs
2x250ft @ 100lbs

its the end of the deload week. it was overheads today. then threw in some fun stuff. kept it light. and ill be back at it hard on tuesday.

overhead strict axle press:
3x5 @ 80
1x5 @ 100

double overhand axle deads:
2x3 @ 200
1x1 @ 220

prowler sled pulls:
1x50ft @ 200lbs
2x50ft @ 400lbs

cleans:
3x5 @ 95

front squats:
2x8 @ 115

deadlifts:
2x3 @ 225
1x2 @ 275
3x3 @ 325
3x3 @ 265

1 arm DB rows:
3x5 @ 80

pullups: 5, 3, 3, 2, 1
wow, petered out on those. ouch.

DB shrugs:
4x8 @ 135

axle shrugs:
2x2 @ 210
1x5 @ 210, had to reset after the first 2 reps and each rep after that. but i did them dammit.

prowler:
1x80ft @ 200 pull with with blast strap
1x80ft @ 200 push
1x80ft @ 200 pull with with blast strap

ok an actual training question here. as i am progressing in my strength goals, especially my deads. when i pull my main sets its my erectors (not low back at all) and glutes that are tore the hell up after each set. so i wonder, is this cause they are too weak and i need to strengthen them or are my legs, lats, and abs too weak and i need to strengthen them.

My 0.02 would be first, make sure you’re arching your back and second, push the butt down immediately before lifting off.

KB swings:
1x30 @ 35
1x20 @ 35

deadlifts:
2x8 @ 135
1x5 @ 185
1x5 @ 225
1x3 @ 275
1x2 @ 315
1x2 @ 345
3x3 @ 285

bent row supersetted with shrugs:
3x8 each

cambered bar goodmornings:
3x8 @ 135

overall felt real easy and nothing hurt. yay. progress.

bench:
2x5 @ 95
2x5 @ 135
1x2 @ 155
1x2 @ 165
1x2 @ 185
3x3 @ 155

incline close grip bench:
5x5 @ 115