11.11.16 Wednesday
deadlift
loaded 455
with grip it and rip it in my head
accidentally grabbed the smooth w my right hand
made it up past my knees
hand unraveled
had to make emergency decent
did not lock out
son of a bitch
south hill
two sprints
romanchairsitups
light plus mini x 13
11.11.18 Friday
lifted w the young cousins today
the youngest was doing my warmups
faster smoother and more reps
got hurt on the back of his neck
I hit 375 on reverse band bench
heavy band
last week I got 365
dont know why that isnt above this post
we both tried and missed 385
he did get 345 though
just enough to top his bros 335
got challenged to straight weight no bands
lol
next week
JM press
80 x 10 x 4
pushdown
light plus mini x 12 x 3
side raise haha
10 x 20 x 3
11.11.19 Saturday
boxsquat
185 + light band
8 of 2
yoke bar goodmornings
130 x 5 x 4
leg raise
blah
11.11.20 Sunday
smoked hams for the holy-days
yoke bar is a killer
sled dragon
tu plates!
11.11.21 Monday
elevated supine press
95 +mini x 3 x 3
115 +mini x 3 x 1
135 +mini x 3 x 1
95 +mini x 3 x 1
115 +mini x 3 x 2
dips
12 x 3
rows
front raise 25 x 20 x 3
hammerz
side raise?
11.11.23 Wednesday
deadlift 455
not too bad on the way up
lost grip below my knees
on the way down
id drop em and use no eccentric if i could here
so i give myself three whites
but know my grip is keeping me from 500
11.11.25 Friday
ElevSupPress 385 -heavy x1
YAHOO
reverse-band is fun
395 -heavy MISS
couldnt even get it off my chest
hence i am slow?
JMPress
85x12,10,10,10
Pushdown
light +mini
12 x 4
PULLUPS
3 x 8
romanchairsitups
MEDIUM x 16
5 was SO HARD
12 was hell
i wanted 20 so bad
side raises lol
12.5 x reps
toes and forearms plank
TU MINUTES
1:10 was hell
fucking Gene, man
11.11.29 Tuesday
fucking slacking too much, Starfire.
missed speedsquatz on sat
missed speedbench on mon
did some reverse-band speedbench w the heavy
should have used chain but it was late
worked up to
i dont know
155 or so?
no
245?
did real shitty on four-board
should have rotated that shit out and did db press
fml
tired of a shitty grip
wimpy forearms
no lats
loaded up a 12.5, 10, 10 on the db
whats that about 70 lbs?
HURT my elbow
FUUUUUUUUUUUUUUUUUUUUUUUCK
reduce to 50lbs still is tough and needs a lil cheat but its alright
maybe i should get on that back specialization program?
edit- four board was i think 275 for 3-4 then for another 2
11.11.30 Wednesday
Box Squat
455
starting back up was not easy
and was slow
i think i might have had to lean forward even?
my cage is narrow
cant hips up well
once out of the hole,
standing up was too easy
chains and bands and reverse bands are noticeably helping
need to stop ditching half my speed sessions
sprint the hill, fatboy
south hill x2
romanchairabs
medium x 8 =(
ghr x 5
not doing too well here
so i should be doing well soon, no?