Strict Press
5 x 6 @ 102.5 (46.5)
Lat Pulldown
4 x 15
Incline Bench
3 x 12 @ 117.5 (53)
Incline Bench w/ Red Slingshot
1 x 8 @ 115
French Press 5 x 20
Curl 1 x 101, 1 x 19
Pullover 3 x 20
Front Raises 2 x 20
Band Pull Apart: A lot
Tricep Pushdown 2 x 35
OH Tricep Throw: 5 x 3
Machine Side Raises 4 x 20
Deadlift
4 x 6 @ 305 (138)
1 x 9 @ 305 (138)
Front Squat (Belted)
2 x 10 @ 175 (79)
1 x 8 @ 175 (79)
On my second set the bar was really close to slipping off my left shoulder. Almost missed re racking.
Front Squat (Beltless) (SS)
4 x 1 @ 155
āFrameā Carry (SS)
5 x 1 @ 155
Hip Thrust 3 x 12 @ 215
Leg Press 3 x 20 @ 1028
Calf Raises 2 x 20
Back Ext 3 x 12 @ 145
https://www.instagram.com/p/BbgRsbygoVd/?taken-by=beast_in_i
https://www.instagram.com/p/BbgV3E2AZz2/?taken-by=beast_in_i
2 Likes
Light conditioning and mobility. 20 minutes incline treadmill and some mobility work. Body feels great right now.
Pause Bench
1 x 7 @ 165 (75)
T & G Bench
5 x 7 @ 155 (70)
Barbell Row
5 x 15 @ 225 (102)
Skull Crusher 5 x 20
Curls: A lot
Reverse Flyes: A lot
Pec Flyes: 100 reps
Front Raise: 2 x 20
Side Delt: 4 x 20
Oblique Twist: 1 x 20
Deep Side Bend: 4 x 12 @ 55
BTB Static Holds 230 for 10 secs
2 Likes
Howās the deadlift stance experiment going?
I too am trying to fix a few kinks in my sumo stance, still struggling a bit.
Currently liking the slightly wider stance for my conventional. Didnāt move my hands, but my stance was really narrow so I moved it out a touch. Feels pretty good, more stable. Done 2 full sessions with it.
2 Likes
Trust the process! Trust the process! Trust the process! Trust the process! Trust the process! Trust the process! Trust the process! Trust the process! Trust the process! Trust the process! Trust the process! Trust the process!
2 Likes
Headstrong by Trapt
Back Squat
5 x 8 @ 235 (106.5)
1 x 1 @ 225 (Long Pause)
2 x 1 @ 185 (Long Pause)
Block Pull Below Knee
3 x 11 @ 290 (131)
Gym I went to today has actual blocks for pulling off of so I used those. Trade off is that this has only 1 platform and someone was using it when I was about to shed weight from squats to move over. So I did a couple āskill developmentā drop sets
Leg Press 3 x 25 @ Very light and longer rom
Calf Raises 3 x 20
Machine Kickback 3 x 20
Leg Curl 3 x 20
Deep Side Bend 2 x 15 @ 60, 2 x 15 @ 55
Back Ext 2 x 13 @ 135
https://www.instagram.com/p/BbsEMQRgeqo/?taken-by=beast_in_i
https://www.instagram.com/p/BbsEdjAgv8Y/?taken-by=beast_in_i
1 Like
Strict Press
5 x 6 @ 105 (47.6)
Chin Lv Pin Press
2 x 4 @ 95
Cable Row
4 x 15 - 20
Incline Bench
3 x 10 @ 120 (54.4)
French Press 5 x 20
Curls: A lot
Reverse Flyes: A lot
Pullover 2 x 20
Side Raises: 1 x 10, 3 x 20
Front Raises 1 x 10, 1 x 20
OH Tricep Throw 5 x 3 (Some with the 20 lb ball.)
Zercher Carries(uhhhā¦)
1 x 1 @ 205
1 x 1 @ 210
2 Likes
Deadlift
4 x 6 @ 310 (140)
1 x 7 @ 310 (140)
Front Squat (SS)
3 x 8 @ 180 (82)
3 x 2 @ 155 (Frankenstein style)
Trap Bar Carry (SS)
5 x 1 @ 215
Hip Thrust (SS 2)3 x 12 @ 220
Calf Press (SS 2) 2 x 15
Back Ext (SS 3 ) 3 x 11 @ 140
Leg Press (SS 3) 3 x 22 @ Light
Ate well, drank some beer, and hung out with a very large portion of my large family.
Pause Bench
1 x 12 @ 147.5 (67)
T& G Bench
4 x 7 @ 157.5 (71)
1 x 9 @ 157.5 (71)
Barbell Row
5 x 12 @ 230
Skull Crushers 2 x 6, 4 x 20
Side Raises 4 x 20
Front Raises 2 x 20
Rear Delt Raises 5 x 20
BTB Grip Hold, 230lbs for 18 seconds
Flys 3 x 20
Curls: A lot for not very much weight
Suitcase Rack Pulls 4 x 12 @ 135
1 Like
Cutting all my workouts short until finals are over. Need the extra time.
Back Squat
5 x 7 @ 240 (108)
Jeezus this was hard.
Rack Pull (Slightly above knee)
3 x 10 @ 305 (138)
3 x 3 @ 275 (Banded)
Bad Girl 2 x 50
BW Back Ext 1 x 20
1 Like
Strict Press
5 x 5 @ 107.5
Cable Row
4 x 10 -15
Incline Bench Press
1 x 1 @ 165
1 x 10 @ 120
3 x 10 @ 122.5
And a bunch of low intensity messing around
Choice Millionaire by Poets of the Fall
Deadlift
5 x 6 @ 315 (143)
Front Squat
3 x 8 @ 185 (84)
3 x 1 @ 185 (Frankenstein)
Frame/Trap Bar Walk
5 x 1 @ 225 (102)
https://www.instagram.com/p/BcG6A2rAYIa/
1 Like
Went for the densest workout possible. Got close to finishing in an hour. I waste alot of time at the gym so getting in and out so fast felt great. It helps when the goof troop isnāt there.
Pause Bench
1 x 9 @ 162.5 (73.7)
9th rep upon review was a shitty pause. Went for 10, but failed short of lockout. Had a spotter so it was all good.
T & G Bench Press
5 x 7 @ 160 (72.5)
Cambered Bar Close Grip
2 x 15 @ 95
1 x 10 @ 95
This fucking bar loves to shake.
Latpull down (SS) 4 x 15
Pec Fly (SS) 3 x 15
Side Raise 2 x 15 (SS2)
Front Raise 2 x 20 (SS2)
Rear Delts 3 x 30
https://www.instagram.com/p/BcJXI3QA0Wa/?taken-by=beast_in_i
1 Like
Back Squat
4 x 6 @ 245 (111)
1 x 7 @ 245 (111)
Rack Pull Below Knee
3 x 11 @ 295 (133.8)
Tested out the strap wrapping method that @T3hPwnisher posted in @duketheslaya 's log a few days ago. Its freaking awesome.
Pause Rack Pull Below Knee (SS)
3 x 3 @ 275
Get it off pins, pause at knee and then accelerate.
Trap Bar Walk (SS)
3 x 2 @ 135
Leg Press 1 x 100
Some box squats from my warmup:
https://www.instagram.com/p/BcOkvvcg-ur/?taken-by=beast_in_i
Final set:
https://www.instagram.com/p/BcOoPWNAHJR/?taken-by=beast_in_i
1 Like
Not a planned session, oh well. Got talking about strength at work and it got me worked up enough I wanted to test my Bench. W/o the top end percent work and only doing sets of seven or higher minus some drop sets a huge pr wasnāt likely. Still got a pr.
215 x 1 RPE 9
Felt good so I jumped to 225. Failed right at my sticking point
225 x 0
Tried again with a lift off, lift was bad and got me out of position and I failed a again
225 x 0
Switched to wearing a red slingshot. It appears to get me through my sticking point pretty nicely.
225 x 4
Dropped down to 80% of my last successful lift for 3 x 5 or 5 x 3. 172 was 80% so I went with 175.
2 x 5, 1 x 7
Double Pause (At chest, at sticking point)
2 x 3 @ 155
1 x 3 @ 135
CG Rep Out
135 x 9
https://www.instagram.com/p/BcRKOuFgilB/?taken-by=beast_in_i
https://www.instagram.com/p/BcRNcivgnAd/?taken-by=beast_in_i
Strict Press
1 x 1 @ 135
1 x 3 @ 120
5 x 12 @ 65
Cable Row 4 x 15
Incline Bench
1 x 8 @ 135
1 x 7 @ 135
1 x 5 @ 140
Rack Pull (Well above knee)
1 x 1 @ 330 (Double Overhand)
1 x 1 @ 405 (Mixed)
1 x 1 @ 425 (Mixed)
1 x 2 @ 315 (Double Overhand)
Lots of shrugs and delt raises for a pump.
1 Like
Workout from hell. Giant set of Deadlift, Front Squat, and Trap Bar Carry. In and out 'in 55 minutes.
Deadlift
325 x 10
315 x 1 (Double Pause)
275 x 1 (Double Pause)
Front Squat
205 x 2
205 x 3
205 x 2
Trap bar carry
3 x 1 @ 205
2 x 1 @ 185
Pause Bench
1 x 7 @ 170 (77)
T & G Bench Press
5 x 7 @ 162.5 (74)
Cambered Bar CG Bench
x 15 @ 100
x 11 @ 100
x 10 @ 100
All supersetted with lat pulldowns.
Pec Fly 3 x 20
Side Raise 4 x 20
Front Raises 2 x 20
Cable Pullovers 2 x 15
Band Facepull: A lot
Band tricep Pushdown: A lot